Dante Carrillo
Marmite is a versatile ingredient commonly used in cooking. It is also vegetarian-friendly. But can you eat it on a low-FODMAP diet? FODMAPs are types of carbohydrates that are poorly absorbed in the small intestine, causing uncomfortable digestive symptoms in people who don't tolerate them well. The low-FODMAP diet involves eating foods low in these carbohydrates and is effective for people with irritable bowel syndrome (IBS) and other digestive issues. Marmite is a low-FODMAP food, so it can be included in a low-FODMAP diet. However, it is important to keep portions reasonable as Marmite is quite punchy, and a little goes a long way.
| Characteristics | Values |
|---|---|
| Marmite allowed on FODMAP diet? | Yes |
| FODMAP diet | Developed by researchers at Monash University |
| FODMAP | Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols |
| FODMAP diet good for | People with irritable bowel syndrome (IBS) and other digestive sensitivities |
| FODMAP diet involves | Avoiding foods that are high in FODMAPs |
| FODMAP foods to avoid | Garlic, onion, leeks, scallions, shallots, honey, agave nectar, high fructose corn syrup, dried fruit, and sweeteners |
| FODMAP-friendly foods | Herbs, spices, sweeteners, rice crackers, rice cakes, tortilla corn chips, popcorn, dark chocolate, rice |
| Marmite FODMAP tips | Use in small quantities, check ingredients of non-branded versions |
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What You'll Learn
Marmite is low FODMAP
Marmite is a versatile ingredient commonly used in cooking. It can be spread on toast, used in baking, or as a condiment in recipes to add an extra kick of flavour. Its strong taste means that only a small amount is needed to impart flavour to dishes, such as a spaghetti bolognese or a sauce.
Marmite is also similar to other low-FODMAP products like Vegemite and some yeast extracts, which can be used as alternatives. However, it's important to note that some supermarkets' own-brand versions of Marmite may have different ingredients, so checking the labels is recommended.
While Marmite is low FODMAP, it does contain barley, so those on a gluten-free diet should be mindful of this. Additionally, there is limited information on the ideal portion size, so it is recommended to keep servings reasonable as a little Marmite goes a long way.
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FODMAP diet involves limiting certain carbs
Marmite is not considered low FODMAP as it lists two ingredients that are likely to be high in FODMAPs in one serving. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are short-chain carbohydrates that are resistant to digestion.
The low-FODMAP diet is a temporary eating plan that involves restricting certain carbohydrates to relieve uncomfortable symptoms and give your digestive system a rest. The diet has three phases: elimination, reintroduction, and maintenance. During the elimination phase, you avoid all high-FODMAP foods, including specific fruits, vegetables, dairy products, and grains. After two to four weeks, you enter the reintroduction phase, where you systematically add foods back in. The final phase involves maintaining a customised diet that includes the foods that work for you and leaves out the ones that don't.
FODMAPs are types of carbohydrates found in certain foods, including wheat and beans. They are resistant to digestion and are instead fermented by gut bacteria, producing gases and fatty acids as byproducts. Studies have shown links between FODMAPs and digestive symptoms such as gas, bloating, stomach pain, diarrhoea, and constipation. A low-FODMAP diet can provide significant benefits for people with common digestive disorders like IBS.
It is important to note that the purpose of the low-FODMAP diet is not to completely eliminate FODMAPs, as they are healthy prebiotic fibres that support gut bacteria. Simply minimising these carbohydrates is often sufficient to reduce digestive symptoms. There are still many healthy and nutritious foods that can be eaten on a low-FODMAP diet, including certain nuts, seeds, and lactose-free dairy products.
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FODMAP elimination diet
Marmite is not considered low FODMAP as it lists two ingredients that are likely to be high in FODMAPs per serving. There are also three ingredients that could be moderate or high FODMAP depending on the source or serving size.
Now, on to the FODMAP elimination diet.
The low-FODMAP diet is a temporary eating plan that is often prescribed for people with irritable bowel syndrome (IBS) and small intestinal bacterial overgrowth (SIBO). It is a short-term elimination diet for those who experience digestive problems and want to isolate the foods that are causing them. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, which are short-chain carbohydrates that the small intestine absorbs poorly.
The low-FODMAP diet has three phases: elimination, reintroduction, and maintenance. During the elimination phase, you avoid all high-FODMAP foods, including specific fruits, vegetables, dairy products, and grains. This phase lasts for two to six weeks, helping to reduce symptoms and giving your digestive system a rest.
After the elimination phase, you enter the reintroduction phase, where you systematically add high-FODMAP foods back into your diet one at a time every three days. This allows you to observe how your system reacts and identify food triggers.
The final phase is maintenance, where you keep the foods that work for you and leave out the ones that don't. This phase aims to widen your dietary options and establish a personalised FODMAP diet that only restricts the foods that trigger your symptoms.
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FODMAP-friendly snacks
Marmite is not considered low FODMAP as it contains ingredients that are likely to be high FODMAP. However, there are plenty of other FODMAP-friendly snacks that you can enjoy.
If you are looking for something more filling, peanut butter on rice cakes or gluten-free toast can be a good option. You can also add a source of protein to your snacks, such as yoghurt with fruit and crackers, to keep you feeling fuller for longer.
Some other FODMAP-friendly snack ideas include plain corn-based tortilla chips with no added onion or garlic, and corn chips with low FODMAP salsa. Bread can also be a FODMAP-friendly snack, but the serving size may vary depending on the type of bread.
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FODMAP-friendly sweeteners
While on a FODMAP diet, it is important to remember that any sweetener should be consumed in moderation. Here is a list of FODMAP-friendly sweeteners:
Glucose Syrup
Glucose syrup is considered one of the most suitable sweeteners for a FODMAP diet. It consists almost entirely of glucose and is well tolerated. Corn syrup is a type of glucose syrup.
Golden Syrup
Golden syrup can be consumed in small amounts on a low FODMAP diet. According to Monash University and FODMAP Friendly, one teaspoon is a low FODMAP serve, while one tablespoon is considered high. Golden syrup is a light golden-coloured treacle produced by the evaporation of cane sugar juice. It consists of 50% glucose and 50% fructose.
Maple Syrup
Maple syrup is made from the sap of sugar maple trees, which is boiled down to a thick syrup. According to Monash University research, two tablespoons of maple syrup are considered low FODMAP. Make sure to buy real maple syrup and not maple-flavoured syrup, which contains a different mix of sugars.
Palm Sugar
Palm sugar is made from the sap of various types of palm trees, including the Palmyra palm, date palm, sugar date palm, Nipa palm, and Arenga pinnata (sugar palm). It has a lower fructose content than common table sugar, with levels ranging from 10% to 20%. According to Monash University, a 1/4 cup serving of palm sugar is considered low FODMAP. It has a delicious caramel flavour with nutty and earthy undertones.
Coconut Sugar
Coconut sugar is derived from the coconut palm and is considered low FODMAP in small servings. It can be used in baking, such as peanut butter cookies.
Rice Malt Syrup
Rice malt syrup is a sweetener derived from fermenting brown rice with enzymes. It is a low FODMAP option for snacks and desserts.
Granulated Sugar
Granulated sugar, derived from cane or beets, is crystallised sucrose that contains equal parts fructose and glucose. While sugar is not healthy in large amounts, reasonable portions are generally considered low FODMAP. This includes brown sugar, cane sugar, castor sugar, and confectioners' sugar.
Sugar Alcohols or Polyols
Sugar alcohols, also known as polyols, are well-documented sweeteners that are suitable for individuals with IBS. They are slowly absorbed in the small intestine, and only about 30% is absorbed. This can cause symptoms such as abdominal distension and diarrhoea. They are often used in gum, with a disclaimer about potential laxative effects if consumed in excess.
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Frequently asked questions
FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These are all types of carbohydrates that are poorly absorbed in the small intestine and can cause uncomfortable digestive symptoms. The FODMAP diet was developed by researchers at Monash University.
There are many low-FODMAP foods, including fruits, vegetables, meats, rice, and noodles. It is recommended to have low-FODMAP snacks on hand, such as crackers, rice cakes, tortilla corn chips, and popcorn.
Yes, Marmite is low FODMAP and can be included in a FODMAP diet. However, it is recommended to keep portions reasonable as a little Marmite goes a long way.
Other low-FODMAP spreads include Vegemite, Bovril, and yeast extract spreads. However, it is important to check the ingredients of non-branded versions of these products as they may differ.
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