What is FODMAP?
FODMAP is a short form for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. Simply put, FODMAPs are carbohydrates that are poorly absorbed or indigestible by certain people. They generate gas by drawing excess fluid into the small intestine when bacteria ferment them in the large intestine as they travel through.
This gas can lead to symptoms of irritable bowel syndrome (IBS) such as constipation, pain, flatulence and nausea, abdominal bloating and distension, and diarrhea. Although it’s not life-threatening, it’s a chronic digestive disorder of the large intestine that results in abnormal intestinal motility.
IBS is considered a “functional gastrointestinal disorder,” and the symptoms could be mild or extreme.
When to Start With a Low FODMAP?
To get your life back, you need a proper diet, supplements, and maybe even medication and meditation. A low FODMAP diet just might be the solution for you. According to Monash app fodmap rating/testing results, you may have to take the FODMAP diet if your answer is ‘yes to the below-mentioned questions:
- Do you experience abdominal pain, diarrhea, constipation, excess gas, or bloating?
- Have you been tested for celiac disease?
- Have you been diagnosed with irritable bowel syndrome (IBS), non-celiac gluten sensitivity (NCGS), small intestinal bacterial overgrowth (SIBO), or gastroesophageal reflux disease (GERD)?
- Have you been suggested to have a low FODMAP diet?
- Have dairy-free and gluten-free diets helped you?
Low FODMAP Phases
In many ways, the low FODMAP diet is all about portion size and food choices. It is suggested that you should follow the low FODMAP diet under the expertise of a registered dietitian.
The three steps to follow are:
- The Elimination Phase, which is restrictive and should be followed for 2 to 6 weeks, aims at calming the digestive tract, and you will experience immediate relief.
- The Challenge Phase is a methodical reintroduction of various small carbohydrates as FODMAPs, which can revive your digestion.
- Challenge and Re-Introduction, which involved challenging yourself with different foods to assess your tolerance level. Your expert dietitian will help you include prescribed or regular foods back into your diet.
What are Flax Seeds?
Avoiding high FODMAP foods can be difficult, so Flax seeds are a wonderful alternative to add fiber to your diet. These are also known as linseed and great high fiber food as it contains between 2 to 3 grams of fiber per tablespoon (ground vs. whole seeds).
According to Monash app fodmap rating/testing results, flaxseed (linseed) is low FODMAP in 1 tablespoon serves; however, larger serving sizes are high FODMAP.
You need to keep a close eye on your portion sizes as Flax seeds can be low FODMAP but, like many high fiber seeds. Getting fiber into a low FODMAP diet can be challenging, so eating flax seeds (or linseeds) is incredibly helpful.
Recommended Flax Seeds Portion
Flaxseeds taken under 1 tablespoon remains low FODMAP. However, some people prefer consuming 2 teaspoons, but you must limit your serving of flax seeds to 2 teaspoons a day to ensure that the level of FODMAPs is kept to a minimum.
How to Use Flax Seeds?
Adding fiber to a low FODMAP diet could be complicated, and we are blessed to have flax seeds that are enriched with fiber. Just 1 tablespoon of flaxseeds contains up to 3 grams of fiber. Let us look at a few recipes that can efficiently use flaxseeds as an imperative ingredient:
- Smoothie – Flax seeds or Chia seeds can add to smoothies of different flavors and render a nutty flavor. It will benefit you with the much-needed fiber that is normally missing in a low FODMAP diet.
- Cereals – Many people prefer having cereals in the form of cornflakes, granola, or porridge for breakfast. Sprinkling it with flax seeds helps you with your daily dose of fiber and added taste.
- Salads– Flax seeds are best used as an enticing, tasty, and healthy topping over salads, stews, and soups. Adding a dash of flaxseeds in salads or other gravies can give you a great taste, nuttiness, texture, and of course, the fiber-rich goodness of these foods.
Low FODMAP Flaxseed Crackers
So easy and crunchy, gluten free, dairy free, paleo and vegan.
These delightful crackers are low FODMAP and are rich in fiber which helps in nourishing your friendly gut bacteria. You must consume 1 cracker as a portion to maintain a low FODMAP
- 125 gm ground flaxseed
- 50 gm pumpkin seeds
- 50 gm sunflower seeds
- 25 gm sesame seeds
- 1 tsp salt
- 150 ml water
How to Make
- Take a big bowl and mix all the ingredients. Cover with baking paper/tin foil and wait for 20 minutes.
- Flatten the seeds mixture using a roller on a tray covered with another sheet of baking paper.
- Bake at 180 degrees Celsius for 20 minutes.
- The cracker should be cut into 10 pieces and flip bakes again for another 5 minutes.
- Enjoy one cracker a day.
Difference between Linseeds and Flaxseeds
Linseeds are flax seeds with a different name, and the entire recommendations as discussed above can be applied to linseeds as well. The only difference between the both is the plant variety they are from.
Finally, we can conclude by saying that Yes! Flaxseeds and linseeds are low FODMAP, depending on the portion control. Anything over 1 tablespoon or 2 teaspoons of flaxseeds will become high FODMAP. Flax Seed Flour is untested, and it could be high or low FODMAP.
Medically reviewed by Onyx Adegbola MD PhD.