Low FODMAP - Low Fat Formula for Digestive Health Tasty!Gluten Free

by Teppo
Last updated August 19, 2018 Copy
AmountVolumeIngredient$ / daySource
101g1.2cupsWhey Protein Isolate$2.76Amazon
100gscoopWaxy Maize Starch$0.92Amazon
158gcupsMaltodextrin$0.87Amazon
40gcupGluten Free Oat Flour$0.27Amazon
12g2tbspAcacia Fiber$0.36Amazon
9g1tbspPsyllium Husk Powder$0.18Amazon
14g4tspPotassium Gluconate$0.41Amazon
3g½tspIodized Salt$0.02Amazon
1g¼tspAmmonium Chloride (food grade)$0.05Amazon
14gtspSunflower Lecithin$0.53Amazon
2.5g½scoopOptimal Multivitamin Powder$0.69Amazon
1gtspD-3 Vitamin Powder$0.08Amazon
12.5gtbspHershey's Special Dark Cocoa$0.16Amazon
2.4g1tspDGL Powder (licorice)$0.56Amazon
1.5g½tspCeylon Cinnamon$0.06Amazon
0.25gtspStevia$0.05Amazon
32.5mltspCanola Oil$0.14Amazon
2.5ml½tspCod Liver Oil$0.06Amazon
1.5g2capsuleCurcumin Powder with Piperine (optional)$0.28Amazon
1.7g1scoopProbiotic Powder (optional)$1.02Amazon
10g2tspL-Glutamine Powder (optional)$0.42Amazon
3g2tspSlippery Elm Powder (optional)$0.21Amazon
0.6g3scoopL-Theanine (optional)$0.10Amazon
Amounts for:
Total Daily Cost:
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Summary: Mildly chocolate flavored (not too sweet) Low-FODMAP formula that is high in soluble fiber and low in fat.

What is a Low-FODMAP diet?

FODMAPs are short chain carbohydrates that are poorly absorbed in the small intestine, and known for triggering IBS-type symptoms in some individuals.

Diets that are low in FODMAPs (but not necessarily free of them) have been clinically shown to reduce digestive distress and symptoms caused by FODMAP intolerance.

FODMAP is an acronym for Fermentable Oligosaccharides (e.g. fructans, inulin, GOS), Disaccharides (e.g. lactose), Monosaccharides (e.g. excess fructose), And Polyols (e.g. sorbitol, mannitol, xylitol, maltitol, isomalt).

Notice: This is the Low Fat version of the recipe (60/20/20 macronutrients). Click here for a Low Carb (40/30/30) version.

Carbs: The primary sources of carbohydrates are Waxy Maize Starch and Maltodextrin.

Protein: The primary source of protein is Whey Protein Isolate.

Fat: The primary source of fat is Canola Oil.

Fiber: The primary sources of (soluble) fiber are Acacia and Psyllium. Insoluble fiber comes naturally from Cacao and Oat Flour. This formula has a ratio of ~65% of soluble fiber and 35% insoluble fiber.

Optional: The recipe includes optional supplements that are not needed for their macro- or micronutrients nor the taste, but may have other health benefits for someone on a Low-Fodmap diet.

Mixing: For easy mixing and smooth consistency mix the (premixed) powder and water first, then add oil (and ice if the water is not cold enough) and mix again.

Disclaimer: The nutrition data is based on the Nutrition Facts Labels provided with the ingredients, and on USDA's National Nutrient Database. No guarantees are made on the accuracy of the nutrition information (please let me know of any errors).

Notes: Things I have tried but not used in the final recipe:

Teff Flour: Using Teff flour instead of (or in addition to) Oat flour is a taste I liked a lot, and it's also highly nutritious, but it seemed to settle to the bottom of the pitcher or the blender bottle much faster than Oat flour. Might work better if used with a thickener - I tried Xanthan Gum and Guar Gum, but eventually dropped both due to reading about some people being very sensitive to Xanthan and/or Guar Gum.

Ground Chia Seed: My Chia-soylent did not taste that great, and the texture with slimy pieces of Chia seeds was not something I could enjoy. Chia is a good source of Omega-3 (ALA) though, and can serve as an emulsifier and thickener helping oil and water from separating, and non-soluble ingredients from settling to the bottom.

Peanut Flour: The soylent tasted too "peanut buttery" for my taste, and also did not mix well but stayed chunky. It would be a healthy ingredient though, and maybe worth trying in your own recipe if you like peanut butter.

Sesame Flour: I did not like the taste of Sesame-soylent.

Peppermint Oil: While I loved the taste, even the tiniest amounts will give you a massive heartburn. (This is why peppermint supplements come in enteric coated pills that allow the pills to pass through the stomach and only release the oil within the intestines.)

Nutrition Facts

Amount Per Day
60% Carb, 20% Protein, 20% Fat
Calories2028
% Daily Values*
100%
Total Carbohydrate299g
100%
Dietary Fiber 28g
100%
Protein100g
101%
Total Fat46g
Saturated Fat6g
Monounsaturated Fat24g
Polyunsaturated Fat14g
Omega-3 Fatty Acids4g
Omega-6 Fatty Acids10g
Cholesterol31mg
Calcium
106%
Vitamin A
260%
Chloride
108%
Vitamin B6
497%
Chromium
179%
Vitamin B12
1232%
Copper
149%
Vitamin C
242%
Iodine
160%
Vitamin D
633%
Iron
104%
Vitamin E
492%
Magnesium
103%
Vitamin K
102%
Manganese
177%
Thiamin
315%
Molybdenum
116%
Riboflavin
884%
Phosphorus
159%
Niacin
160%
Potassium
104%
Folate
115%
Selenium
167%
Pantothenic Acid
1161%
Sodium
111%
Biotin
868%
Sulfur
120%
Choline
102%
Zinc
149%
 
* Percent Daily Values are based on "U.S. Government DRI - Male - 2000 calories (60/20/20 Macronutrients)". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: U.S. Government DRI - Male - 2000 calories (60/20/20 Macronutrients)Change

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