Low-FODMAP - (Optimal) Low-Fat Formula Tasty!Gluten Free

by Teppo
Last updated January 9, 2017 Copy
AmountVolumeIngredient$ / daySource
125gcupsWhey Protein Isolate$3.42Amazon
120g3scoopWaxy Maize Starch$1.11Amazon
100g1cupMaltodextrin$0.55Amazon
60g½cupGluten Free Oat Flour$0.41Amazon
10gtbspAcacia Fiber$0.30Amazon
9g1tbspPsyllium Husk Powder$0.18Amazon
14g4tspPotassium Gluconate$0.41Amazon
4gtspIodized Salt$0.03Amazon
13g5tspSunflower Lecithin$0.49Amazon
2.4g½scoopOptimal Multivitamin Powder$0.67Amazon
12.5gtbspHershey's Special Dark Cocoa$0.16Amazon
1.5g½tspCeylon Cinnamon$0.06Amazon
0.25gtspStevia$0.05Amazon
30ml2tbspCanola Oil$0.13Amazon
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 (55/25/20 macronutrients). Click here for a Low Carb (40/35/25) 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
55% Carb, 25% Protein, 20% Fat
Calories2025
% Daily Values*
100%
Total Carbohydrate275g
100%
Dietary Fiber 28g
100%
Protein125g
99%
Total Fat45g
Saturated Fat6g
Monounsaturated Fat23g
Polyunsaturated Fat13g
Omega-3 Fatty Acids3g
Omega-6 Fatty Acids10g
Cholesterol35mg
Calcium
103%
Vitamin A
280%
Chloride
106%
Vitamin B6
504%
Chromium
171%
Vitamin B12
1224%
Copper
189%
Vitamin C
243%
Iodine
188%
Vitamin D
121%
Iron
116%
Vitamin E
488%
Magnesium
123%
Vitamin K
109%
Manganese
222%
Thiamin
337%
Molybdenum
111%
Riboflavin
872%
Phosphorus
189%
Niacin
176%
Potassium
111%
Folate
128%
Selenium
194%
Pantothenic Acid
1148%
Sodium
141%
Biotin
833%
Sulfur
149%
Choline
109%
Zinc
172%
 
* Percent Daily Values are based on "U.S. Government DRI - Male - 2000 calories (55/25/20 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 (55/25/20 Macronutrients)Change

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