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Gas and Pain Free Nutrition Bar For Those With IBS - The Healthelicious Low FODMAPs Bar
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Image of the Low FODMAPs Bar
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About the Low FODMAPs Bar
I was at an Expo mid-2016 when somebody was looking at my bars, reading the ingredients. Which I absolutely LOVE people doing as the more they know, the better they like my products.
But this lass was a bit down in the mouth. My standard bars, whilest being great nutritionally, had some ingredients not good for the diet she was on.
Turns out she has irritable bowel syndrome (IBS), a common functional gastrointestinal disorder affecting one in seven Australian adults.
Apparently researchers at Monash University in Melbourne identified a group of suspect carbohydrates and did some tests. Current research strongly suggests that this group of carbohydrates contributes to IBS/FGID symptoms and eradicating them from the diet reduces the symptoms.
Hence a bar that does not contain ingredients high in FODMAPs can be a great time and pain saver! For some more info on the subject, here is a link: http://www.med.monash.edu/cecs/gastro/fodmap/
Now for those of us to whom FODMAP is a new term, it is an acronym that stands for:
FODMAPs
FO = Fermentable Oligosaccharides (Oligosaccharides are one of the components of fibre, found in plants. FOS and inulin are found naturally in Jerusalem artichoke, burdock, chicory, leeks, onions, and asparagus. FOS products derived from chicory root contain significant quantities of inulin, a fiber also widely distributed in fruits, vegetables and plants.)
D = Disaccharides (A disaccharide is a sugar composed of two monosaccharides formed when two sugars are joined together and a molecule of water is removed. Disaccharides are soluble in water. Three common examples are sucrose, lactose, and maltose. For example, milk sugar (lactose) is made from glucose and galactose whereas cane sugar (sucrose) is made from glucose and fructose.)
M = Monosaccharides (A class of sugars (e.g. glucose) that cannot be hydrolysed to give a simpler sugar so they are the simplest form of sugar and are usually colorless, water-soluble, and crystalline solids. Some monosaccharides have a sweet taste. Examples of monosaccharides include glucose (dextrose), fructose (levulose) and galactose.
A = And
P = Polyols (Polyols are sugar-free sweeteners: Erythritol, Hydrogenated Starch Hydrolysates, Isomalt, Lactitol, Maltitol, Mannitol, Sorbitol and Xylitol. Polyols are carbohydrates but they are not sugars. They are used cup-for-cup [volume-for-volume] in recipes in the same amount as sugar is used, unlike acesulfame potassium, aspartame, saccharin, and sucralose which are used in very small amounts.
For the one in 7 people with more sensitive digestive systems, FODMAPs are poorly absorbed in the small intestine and reach the large intestine where they produce gas and attract water.
I tweaked the recipe to deliver a high nutrition bar that satisfies a wide range of nutrient requirements. In fact 25 per cent or more of 24 vitamins and minerals!
Each bar weighs 56 grams.
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To Purchase the Low FODMAPs Bar
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Allergen Statement for the Low FODMAPs Bar
Contains honey, dried fruits and coconut.
If you have allergies, food intolerances or dietary preferances, click here for an handy reference guide as to which of my products contain what ingredients. To download a pdf of it, click here.
And like all my products, what I leave out is as important as what I put in:
No artificial colours No artificial flavours No artificial fragrances No cane sugar No excitotoxins No flavour enhancers No detectable gluten No added preservatives No trans-fats -
Ingredient List for the Low FODMAPs Bar
(Click on any hyperlinked ingredient for a data sheet on that ingredient.)
In descending order of quantities used:
- maple syrup*
- molasses black strap*
- buckwheat*
- coconut oil*
- flaxseeds
- pepitas*
- sunflower seeds*
- coconut*
- almonds
- brazil nuts
- hazelnuts
- macadamia nuts
- pecans
- sesame seeds*
- walnuts
- maca powder*
- pumpkin powder
- spinach
- spirulina*
- tomato
- wheat grass powder
- cacao powder*
- chia seeds
- chlorella*
- pine nuts
- quinoa*
- alfalfa
- broccoli*
- carrot powder
- potassium
- barley grass
- basil*
- capsicum - green
- celery powder
- kale
- lucuma
- mesquite meal*
- probiotics*
- turmeric
- calcium
- cinnamon
- calendula flower
- cucumber
- fennel seed
- peppermint
- vanilla essence
- himalayan rock salt*
- magnesium
- pectin - citrus
- choline
- fulvic minerals
- nopal powder
- oregano
- caraway seeds
- ginger
- black pepper*
- cayenne pepper*
- vitamin B8 (Inositol)
- vitamin D3 (cholecalciferl)
- vitamin B9 (Folic Acid)
The honey is used to bind the other ingredients and is a natural anti-bacterial and anti-microbial agent.
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Nutrition Information Panel for the Low FODMAPs Bar
Portion size: 10 grams Nutrient per 10 gram portion per 100g Nutrient per 10 gram portion per 100g Energy 1016 1815 Protein 7.4 13.22 Unsaturated Fats 9.51 16.99 Sugars 12.12 21.65 Saturated Fats 2.05 3.66 Carbohydrates 24.36 43.49 Medium Chain Triglycerides 1.81 3.23 Fibre 5.77 10.31 Total Fat 13.62 24.32 Sodium 202.63 361.84 This information is current as of 9 March 2025, is approximate and average.
Despite my best efforts at thoroughly mixing the ingredients, the actual values can vary from bar to bar. -
Mineral & Vitamin Content for the Low FODMAPs Bar
% of Recommended Daily Intake For Nutrient Men Women Energy 10.1 11.2 Protein 12.8 15.4 Total Fat 5.2 6.4 Carbohydrates 12.5 15.2 Fibre 19.2 23.1 Calcium 26.1 20.1 Copper over 100 over 100 Iron 95.7 95.7 Manganese over 100 over 100 Magnesium 38.6 38.6 Phosphorus 16.3 16.3 Potassium 30.6 41.5 Selenium 49.1 57.2 Sodium 28.9 28.9 Zinc over 100 over 100 Vitamin A over 100 over 100 Vitamin B1 (Thiamin) over 100 over 100 Vitamin B2 (Riboflavin) over 100 over 100 Vitamin B3 (Niacin) over 100 over 100 Vitamin B5 (Pantothenic Acid) over 100 over 100 Vitamin B6 (Pyridoxine) over 100 over 100 Vitamin B7 (Biotin) 15.3 20.4 Vitamin B8 (Inositol) 63.4 63.4 Vitamin B9 (as Folate and/or Folic Acid) over 100 over 100 Vitamin B12 0.6 0.6 Choline 25.7 33.3 Betaine 12.7 16.5 Vitamin C 35.2 35.2 Vitamin D3 over 100 over 100 Vitamin E over 100 over 100 Vitamin K over 100 over 100 This information is approximate and average and valid as of 9 March 2025.
Despite my best efforts at thoroughly mixing the ingredients, the actual values can vary from bar to bar.Where possible I formulate my recipes to deliver the vitmains and minerals from plant ingredients that contain those nutrients.
In some recipes and for some nutrients I supplement what I can obtain from plant sources by adding vitamin or mineral powders, such as the fulvic acid minerals.
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Testimonials for the Low FODMAPs Bar
Coming soon...