Low FODMAP Diet: Are Chia Seeds Low in FODMAP?


chia seedThere are many types of diet plans to meet the nutritional needs of people with various ailments and digestive problems. This is vital, especially if you are facing a certain type of disease.

These diets also depend on your personal preferences in foods. Out of all of these new plans, have you heard about the FODMAP diet?

Many healthy foods are a part of the FODMAP diet, so you may be wondering, “Are chia seeds low in FODMAP?”

What Exactly is FODMAP?

FODMAP stands for Fermentable Oligo-Di-Monosaccharides and Polyols. This is otherwise known as the low FODMAP diet. FODMAPs include:

  • Oligosaccharides which are short chain carbohydrates.
  • Disaccharides, otherwise known as lactose.
  • Monosaccharides, or fructose.
  • Sugar alcohols, or polyols.

Peter GibsonFODMAPs are not totally digested in the small intestine. These types of carbohydrates are common in most modern western diet. To be exact, whole foods such as fruits, dairy, grains and beans have high amounts of FODMAPs.

Peter Gibson and Susan Shepherd from the Monash University developed the low FOODMAP diet. The main goal of the low FODMAP diet is to limit the consumption of these nutrients. People suffering from Irritable Bowel Syndrome (IBS) and Functional Gastrointestinal Disorders (FGID) can benefit from this diet.

The common complaints by people suffering from IBS or FGID are too much gas, burping, bloating, abdominal pain, diarrhea and constipation. Hence, the low FODMAP diet does not always help everyone; however, experts believe that it provides great relief.

What FODMAP Does for Your Digestion

There are many types of FODMAPs that can prevent digestive problems. For proper digestion, sugars need specific enzymes. If these enzymes are not present, it can cause problems.

There are also benefits you can get from FODMAPS like prebiotics that help promotes good bacteria in your stomach. The sad thing is, some people have a low tolerance for some FODMAPs. However, the solution is quite simple. They need to consider a low FODMAP diet.

The Definite Guide to Low FODMAPS

avoid some foodsIt will be easier to enjoy your meals without digestive problems, especially when you know what’s in the foods you eat.

It may be hard at first to cook up a meal to achieve a balanced diet, while avoiding some foods, including your favorites; however it will be worth it if you can find relief from IBS or FGID.

Simply think of this diet as a great way to discover new foods. There are so many foods out there that have promoted good health since the beginning of time. For this reason, many people wonder, are chia seeds low in FODMAPs? There is no need to deprive yourself of the foods you usually love. It is just a matter of adjusting the proportions according to your tolerance. Listed below are some of the foods you can enjoy:

  • Fruits: Grapefruit, bananas, blueberries, lemon, lime, oranges and strawberries.
  • Vegetables: Cucumber, celery, red bell peppers, carrots, eggplant, bean sprouts, white potatoes, green beans, lettuce, kale, radishes, tomatoes, zucchini and olives.
  • Sweeteners: Glucose, pure organic maple syrup but in small quantities, sucrose and any artificial sweeteners that does not end in “ol.”
  • Dairy and Dairy Alternatives: Olive oil, flax oil, and hemp oil, organic butter, hard cheese, rice milk and oat milk, gelato and lactose free products.
  • Proteins: Chicken, pork, beef, eggs, tofu and turkey.
  • Organic Herbs: Basil, chili, mint, ginger, parsley, rosemary and thyme.
  • Nuts and Seeds: Flax seeds, almonds, macadamia, pecans, pumpkin and sunflower seeds, walnuts and chia seeds.

Are Chia Seeds Low in FODMAP?

Chia seedsAs such, many are asking: Are chia seeds low FODMAP? The food list says that they are. In fact, chia seeds are low in carbs. They offer countless health benefits, too.

Chia seeds are considered one of the power foods, for starters. In addition, they have a high level of antioxidants and omega fatty acids that are good for your brain.

Other helpful nutrients like calcium and magnesium are present, too. They are also good for your digestive health since they are rich in fiber content.

Here Are Some Low FODMAP Meal Ideas You Can Try:

  • Carrots with almond butter.
  • Gluten free oatmeal topped with fresh fruit and almonds.
  • Stuffed baked sweet potato.
  • Rice pasta with fresh basil, olive oil and fresh lemon juice.
  • Brown rice with flaxseed oil.
  • Salad with nuts, seeds, olive oil & fresh lemon juice.
  • Organic chicken, fish, turkey, tofu or eggs.
  • Chicken and rice soup.

If you are starting to adapt to this diet, the most important thing to remember is to plan your meals ahead of time. This will be more convenient for you. It also helps if you stick to one food group at a time. This is because it will help you eliminate which type of foods with high FODMAPs you can’t tolerate.

 foods containing FODMAPsWhen planning your meals, keep the proportions small. Some people can tolerate some foods containing FODMAPs but tend to eat too much of it. This results in irritation during your digestion.

Now that you know the answer to the question, are chia seeds low FODMAP, you have to keep in mind that the low FODMAPS diet is not permanent. It is like a trial and testing phase in your diet. This will help you reset your body’s digestive response to the food groups containing FODMAPS.

This allows you to identify the type of foods you can tolerate and the amounts. It will help you in finding the perfect balance for your digestion. Do not forget to review and read the label of the food packages before purchasing them. That way, you’ll know exactly what you’re eating.


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