Are Larabars low FODMAP? - casa de sante

In general, Larabars® are not low FODMAP. Read on for more details and alternatives.

When you’re on the go, supplement bars can provide great portable energy. Some brands provide a good source of protein and fiber to supplement your diet when you don’t have time for a healthy meal. Better yet, some products like Lärabar® contain all-natural ingredients that keep you safe from potentially harmful fillers and preservatives that some products have. Some of these all-natural bars may still be high FODMAP though. However, the short list of ingredients of products like Lärabar® make it easy to figure out if it is a low FODMAP choice or not.

What is a Lärabar®?

Lärabar® is considered a fruit and nut food bar that hopes to provide a wholesome and convenient snack or meal supplement.  With 24 flavors ranging between three and nine ingredients each, these bars provide a variety of simple and natural flavors. The ingredients in such bars vary from fruity options like Apple Pie to rich flavors like Chocolate Chip Cookie Dough.  However, the base ingredient that provides the sweetness and chewy texture remains the same. All Lärabar® products contains dates.

Are Lärabar® food bars low FODMAP?

Some ingredients in Lärabar® products like dried cherries, cashews, and apples are common high FODMAP foods. On the other hand, ingredients like walnuts, peanuts, cocoa powder, sea salt, and spices like cinnamon are low FODMAP safe.  Then there are other ingredients like raisins and almonds that are low FODMAP safe in small amounts.  No matter what the added ingredients though, since the base of all of the bars are dates, then Lärabar® products are high FODMAP food products.

This is because dates are considered a high FODMAP food product when consuming 1.5 pitted dates or more (30 grams). Dates are high in fructans, which are compounds made of up fructose molecules. Research shows that nearly one-fourth of those with irritable bowel syndrome (IBS) have a fructose intolerance. People with this type of intolerance can’t properly digest fructose in foods. In turn, this malabsorption causes symptoms like abdominal pain and excessive gas and bloating.  

Are other Lärabar® products low FODMAP?

Other Lärabar® products like “Bites & Truffles” and “Lärabar® Organic with Superfoods™” contain a date base like the bars which makes them high FODMAP. And although the “Fruits + Greens” bars do not contain dates, they all contain cashews which are a high FODMAP food even in small amounts. The “Nut & Seed” products on the other hand, may be tolerated in some people with digestive conditions, but may still be considered a moderate FODMAP food product.

The “Nut & Seed” bars contain mostly low FODMAP ingredients like peanuts, cinnamon, sea salt, almonds, chia seeds, and coconut oil. However, they do all contain honey, which is only low FODMAP at a one teaspoon serving. And since the label of the bar does not tell us exactly how much honey is used in making the product, it can be a gamble for those with digestive conditions.

Another product that may be a gamble for those on a low FODMAP regimen are the Lärabar® Kid products. Most of the ingredients in the two flavors of these bars are low FODMAP in small to moderate serving sizes. These ingredients like buckwheat flour, sea salt, cane sugar, coconut oil, cocoa powder, semisweet chocolate chips, and chia seeds. And of course, water that is added to create this bar is low FODMAP safe in just about any amount. However, the honey in these bars can be considered moderately high FODMAP in any amount higher than one teaspoon. Therefore, these products may be tolerated by some people, but not tolerated by others. You may want to try a small amount of such products before making such a bar your everyday snack option.

Take home message

Although Lärabar® products may not be a low FODMAP option, this is not to say that you still can’t enjoy a food bar during the day for a convenient snack. Casa de Sante carries a low FODMAP-certified, vegan, keto, and paleo-friendly protein snack bar. This snack bar is not only delicious, but you can be sure that it works in safely to your low FODMAP lifestyle. Ingredients like tapioca fiber, almond butter, pea protein, organic cocoa, sea salt, and stevia provide a sweet and nutritious flavor with 12 grams of protein and 14 grams of gut-friendly fiber, but with minimal risk of digestive side effects.

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