Fodmap Chicory Root

Inulin is a naturally occurring polysaccharides produced in many types of plants many of which are high fodmap.

Fodmap chicory root. Your low fodmap diet needn t be low in fiber. Dandelion and chai tea were under the 0 5 gram mark but a bit higher than the lowest fodmap options. And many cereals or granola bars are sweetened with chicory root which comes from inulin scarlata. Fodmap is a acronym so in short the f in fodmaps stands for fermentable or creating gas the o stands for oligosaccharides water soluble fibers which are found in wheat onion barley rye and garlic.

Here are some good fiber sources suitable for a fodmap elimination diet. Teas are prepared by steeping the leaves stems flowers or roots of plants in boiling water. Dried chicory root extract or fiber contains 98 inulin. Think onions garlic leek or foods fortified with chicory root fiber inulin.

Examples of these isolated food fibers to avoid are inulin chicory root chicory root extract beet fiber corn fiber soy fiber citrus fiber and other ingredients that are added to food to boost up the fiber content. The problem here is that if you completely remove the prebiotic fibres from your diet you are not assisting the beneficial bacteria strains to grow and strengthen which in the long term is likely to help reduce the negative gastro intestinal side effects you are. Inulin is naturally found in a variety of fruit vegetables and grains such as chicory root globe and jerusalem artichokes wheat barley onion leeks garlic dandelion root and bananas 1 6 7. If the tea leaves herbs or other ingredients are low in fodmaps like peppermint ginger lemon or rooibos then the tea water will be low fodmap.

Dr jane varney from monash university recommends choosing a fibre supplement made from sterculia 3. So what exactly are these. Unripe common bananas are low fodmap as the fructan levels are low enough not to cause digestive distress however as the bananas ripen the fructan levels increase to a high fodmap level 2. Chicory root is high in fodmaps.

Kate scarlata a registered dietitian well known for her specialisation in the low fodmap diet recommends using chia seeds as a fibre supplement as one tablespoon has five grams of fibre 10. To keep it low fodmap avoid chicory root fillers in herbal tea bags. It can also be industrially isolated from the root of a chicory plant. With the total fodmap cut off per meal being 0 5 gram chamomile tea hit the o 8 g mark in one serving of tea and fennel had a bit more.

And please don t forget chicory root extract inulin added to so many foods to boost fiber.