I am a physician who had fructose malabsorption for years. I tried to manage it medically and by pure luck wound up curing it. I believe that steps I took, will work for most people. The details are on the website: www.frucmalcure.com
I’m the owner of the blog this doc’ hit up. There are two facebook support groups for fructmal, i suggest you join us!
Probably the best points that the fb group put on him was that he’s a plastic surgeon— the stomach bacteria needs wwwaaay more probiotics than what yogurt provides —— he’s the only one who has had success.
Dont fructmals take a shit ton of antiboitics in their life? Like we dont eat probiotics? This doesn’t make sense to me
the fiber— psyllium husk- actually can allow you to digest more fructose, simply because your guts are rich in fiber so it’s no issue if your body cant handle it, it’s on a high-way to poop land already
thanks for the info. i didn’t see any discussion on any of the groups on FB - are you in one of the locked-down ones?
i did think it was odd that the site was basically set up to say “this worked for me pls send me $20 ” and also that, like you said, he’s a plastic surgeon. (not sure what kind of nutritional training those folks get.)
i also don’t really understand the logic behind eliminating meats and eggs. i would love to see what his basis for that was.
I am a physician who had fructose malabsorption for years. I tried to manage it medically and by pure luck wound up curing it. I believe that steps I took, will work for most people. The details are on the website: www.frucmalcure.com
Last night, I was in the middle of preparing some potato salad for a gathering this weekend, but discovered that my jar of Trader Joe’s mayo was “Best By Nov 2012.” Since it was after 8 p.m. and raining buckets thanks to Tropical Storm Andrea, I decided to try my hand at making mayonnaise. It didn’t turn out as thick as the store-bought stuff, but tasted much lighter (and less sweet). I’ll update whether it was an actual success once I get feedback on the potato salad :) (Update - success! no leftovers!)
Ingredients: (makes about 1 cup mayo)
1 egg, room temperature
1/8 teaspoon kosher salt
1/4 teaspoon dry mustard
1 cup oil (I used about 1/3 Olave, 1/3 Light EVOO and 1/3 regular EVOO (I was running out of the latter)).
1 tablespoon white vinegar
Combine all ingredients EXCEPT OIL in blender (I did this and got sprayed - be prepared) or food processor (probably the better option). Turn blender/food processor on a low-to-medium speed setting.
Drizzle in oil very, very slowly and continue mixing to combine.
That’s it! No soybean oil or other forbidden ingredients. I wanted to decrease the total mayo in my potato salad recipe so I only used about a cup.
Today for lunch I put some Trader Joe’s Ready-to-Heat Grilled Chicken on top of some olive-oil sautéed green and yellow squash, red peppers, green onions, and eggplant with a dash of grated parmesan cheese.
I’ve been making a lot of this recently as I try to keep my immune system strong while all these creepy viruses make their way through humanity.
1 organic roaster chicken (3-5 lbs, generally - I just buy the organic one at Trader Joe’s)
Pacific Foods organic chicken broth OR Trader Joe’s chicken broth (little gel packets)
2 lbs carrots, peeled and sliced (or just use baby carrots - even lazier, just how I like it)
Optional: 3 cups shredded green cabbage
Optional: 3 stalks chopped celery
Herbs to season - I use dill, but use whatever you like
Place chicken in very large stock pot; cover with broth or water (and add Trader Joe’s gel broth if using water)
Bring to boil; reduce heat to low
Cook for 1 hour or until chicken meat is falling off of the bones
Remove chicken from liquid; allow to cool slightly
Separate chicken from bones and skin; return meat to pot
Pretty easy! This makes enough for about 6-8 large servings. You could also add rice, quinoa, or gluten-free noodles; as I discussed in my last post, I’m trying to eliminate extra starchy carbs, so I’ve been omitting these.
I’ve been toying around for a few weeks with cutting out more carbs (basically starches/grains that aren’t my morning oatmeal) and dairy that isn’t aged cheese or yogurt (goat yogurt, currently). So, no more potatoes, quinoa, and very little GF bread. I’ve definitely lost some weight and my stomach is flatter. I was concerned that I wouldn’t have the energy to work out as much as I normally do, but it hasn’t been an issue - I’m lifting the same amount of weight I was before and running just fine.
I’m eating more veggies (by volume) and nuts and even ripened bananas (I read about the specific carbohydrate diet, in case you couldn’t tell already, and decided to sort of try it just to see what happened). I’m also keeping a better food diary (spreadsheet) to better track what I ate and any symptoms I had. I’m not sure how long I’ll keep this up but I’m definitely intrigued by the results.
I never really cared for the gravy in a can/jar. My mom always made ours with Cambpell’s cream of chicken soup and turkey drippings. Unfortunately for me, Campbell’s has yet to come out with a gluten-free version of this soup.
A few weeks ago, I picked up a few boxes of Pacific Foods’ Gluten-Free Condensed Cream of Chicken soup at Wegman’s. The soup does have onion and garlic powder toward the end of the listed ingredients, but I’m hoping it’s not enough to cause any major problems.
I combined 1 container of the soup with some drippings (I can’t say how much, I just kept adding a little at a time, stirring, and tasting until it seemed done). The soup is pretty salty, so moderation is key. (Gravy is basically a food group where I grew up - gravy restraint is not easy at all for me.)
Super lazy; vaguely low-FODMAP.
Edited to add: I felt better after this Thanksgiving meal (and leftovers) than I have for a long time. Huzzah!
Former stuffing addict here. I could have cared less about the turkey or mashed potatoes - stuffing made with potato bread was always my favorite part of the meal. Nothing compares to that, but this year I’ve created my best low-FODMAP stuffing yet. Although the cream of chicken soup I use is not totally low-FODMAP, I’ve found that I can tolerate small amounts of onion and garlic powder so long as I’m fairly strict with the rest of my meal.
This takes awhile to boil down, but is tangier and healthier than the stuff in the can. Although cranberries are currently deemed to be low-FODMAP, don’t go overboard on your serving size.
Ingredients (by volume):
2 parts cranberries
1 part (or less) water
1/4 to 1/2 part packed brown sugar OR maple syrup (you may want to add more - I prefer my sauce to be more tart than sweet)
Optional: pinch cinnamon; orange zest to taste
Rinse cranberries and place in large bowl of water. Discard any stems and berries that are white or mushy, or that do not float. Discard water.
Measure remaining cranberries by volume.
Add berries to 1 part (or less) water and brown sugar in large pot.
Boil lightly until all berries have popped. This can get messy; I recommend a splatter guard or a lid that allows for steam to escape (otherwise it will take forever to boil off the excess liquid). You may want to assist the popping of berries by smooshing them against the side of the pot with a spatula. Be careful - the berries will be VERY HOT when they pop. You probably will want to wear an apron or other clothing that won’t show cranberry stains.
Reduce heat to medium and continue cooking, stirring regularly, until sauce reaches your desired consistency. I cook mine until I can see the bottom of the pot for a few seconds after stirring (i.e. past the point that the liquid would immediately fill that empty space).
Add optional ingredients, if desired.
Pour into glass containers and chill before serving.
Again - because this is a reduced form of the fruit, be careful with how much you eat so as to not overload your FODMAP digestion capabilities.
I tried making baba ghanoush last weekend and it was terrible. I oven roasted the eggplant instead of grilling it or “grilling it” on my stovetop. I’m sure that would have made a difference, but not solved my issue. Anyone have a good recipe?
Growing up, Campbell’s condensed Bean with Bacon soup was always one of my comfort food staples. This weekend I decided to try the can that had become a longterm resident of my pantry. With the help of a little bit of Beano, and drinking a lot of water, I was able to eat half of the soup Friday and half on Saturday with no noticeable effects. Huzzah!
Since I’m predominantly a fructose malabsorber, and the pinto beans contain galactans, this fits with my findings that my FODMAP issues are generally only with excess fructose and fructans (and polyols). If you’ve been tested for fructose malabsorption and have been avoiding all FODMAPs, definitely try challenging galactans to broaden your options.
Now I have the confidence to try making hummus from scratch with canned chickpeas. Exciting!
My local Trader Joe’s recently started carrying seafood - very exciting! When I’m not feeling particularly ambitious, I’ll pick up some salmon or tilapia, heat a tiny bit of oil or butter in a pan, dry the fish, season with a dash of salt and pepper, and cook it for a few minutes per side until done. I like it with a spinach salad or roasted veggies, or perhaps a splash of gluten-free soy sauce and a side of rice noodles and green onions. Fast and easy!
Well, there’s no substitute for a flour-y, wheaty wrap, but these will have to do. Found these in the regular bread section at my local TJ’s. Microwaved it 10-15 seconds to make it more pliable, as these tend to break easily. I rolled mine around some canned chicken, bacon, cheddar, spinach, and a little mustard for dinner tonight.
I might try making quesadillas with these - I’m not sure how well they’ll toast up, but I’ll update if I do.
Once again, King Arthur comes to the rescue in satisfying my dessert cravings. This time it’s the Gluten-Free Cookie Mix. I mixed in about 1 cup of chocolate chips, put the dough in the fridge, and baked up a batch the next day. The cookies were incredibly soft once they cooled. The gluten free flours used in the mix create a silky cookie texture - very different from wheat flour but delicious nonetheless. The mix is on the sweeter side for my taste, but I still ate the whole batch. Next time I might switch up my add-ins; a commenter on the KAF website mentioned they added cinnamon and oatmeal.
(Note - I don’t get paid for products I post here - I just eat them and like them.)
Last year, I was really excited when Udi’s released their hamburger and hot dog buns just before summer grilling season. After the novelty wore off, however, I realized I didn’t really like them. They were kind of tough, very dry, and tasted weird to me after a few days, so I wrote them off.
These burger buns are hearty and soft and don’t get that weird aftertaste I’d noticed that other Udi’s products developed over time. They were so tasty, in fact, that today, for the first time in a few years, I packed a sandwich in my lunch (turkey and cheddar with yellow mustard!).
The ingredients include teff flour, which I understand has not yet been tested. So - take note of how you tolerate these. They also have dry molasses near the bottom of the ingredient list, which didn’t seem to bother me.
Since going low-FODMAP, I’ve had a lot more energy (yay!), apparently because I’m finally properly absorbing nutrients. I’ve also found that regular exercise helps me keep a lot of my FODMAP issues in check. Since going low-FODMAP, I’ve hit some major personal fitness bests that I never would have dreamed possible (who me? run a 5k?? when I could barely run a mile in high school gym class?) (kidding - I could never actually run the mile in high school).
Some days, though, despite my best low-FODMAPping efforts, I just don’t feel great (you know how it is). But, it is on those tired and feeling terrible days that getting up and going to the gym - even for a lighter-than-normal workout - is so important. Otherwise, it’s easy to fall into a cycle of feeling bad, skipping the gym, feeling bad, skipping the gym, etc., and just spiraling down into a pit of seemingly unending illness.
Has anyone else found that they’re able to exercise better since going low-FODMAP? Do you find that it helps to moderate your accidental/intentional-FODMAP-ingestion problems?
1/4 cup pickle juice (I use Vlassic Kosher Dill - no HFCS - check your labels!)
1/3 cup buttermilk
1 cup King Arthur All-Purpose Gluten-Free flour
2 tablespoons powdered sugar
1 teaspoon paprika
1 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon celery salt
1/2 teaspoon dried basil
Optional: up to 1 teaspoon cayenne pepper for a spicy sandwich
Peanut Oil for frying (about a cup)
For serving: Buns (I used Udi’s gluten-free burger buns - they list teff flour, which has not yet been FODMAP tested, as an ingredient, but it seemed to be okay for me) (buttered and toasted) and pickle slices
Place chicken in a ziploc bag, seal, and pound with a flat-bottom pan or the flat side of a meat tenderizer until about 1/2 inch thick all around.
Cut each breast into two pieces, as evenly as possible.
Marinate in the pickle juice for 30 minutes to 1 hour in the fridge.
Beat the egg with the milk in a bowl.
Combine the flour, sugar, and spices in another bowl.
Dip the chicken pieces each into the egg on both sides, then coat in flour mixture on both sides.
[Hilah’s recipe has you put the chicken into the pan after this point. I actually double-dipped my chicken in the milk/egg and flour mix to get a really thick crust. This led to some of the crust pieces falling off after cooking, but the one coat just didn’t seem to look thick enough with the gluten-free flour.]
Heat the oil in a skillet (1/2 inch deep) to about 345-350.
Fry each cutlet for 2 minutes on each side, or until golden and cooked through. [For some reason in my Le Creuset pan this took way longer … also I’m super paranoid about undercooked chicken]
Blot on paper and serve on toasted buns with pickle slices to your adoring fans.
Because I cooked mine way longer than the original recipe suggested (paranoid), my house ended up smelling like smoky peanuts. Really, not a bad way to end the work day.
As Hilah mentions on her site, the pickle juice marinade does not make the sandwich taste overwhelmingly like pickles. Rather, the chicken ended up being very, very moist and held up well when re-heated.
My version of this recipe makes about 4-6 sandwiches (I lost a sandwich or two “testing” the first batch when they came out of the pan while I cooked the rest).
The Riega isn’t quite as smooth as the cheese packets from Annie’s (oh Annie’s, I miss you) or Easy Mac, but this came together really quickly, so I’m not complaining too much. It was also fine reheated. I’ve found that powdered milk affects me less than regular milk, although, since there’s only 1/4 cup in the recipe, it might be easier for some to tolerate.
If you find any other delicious cheese powders for mac & cheese, please let me know in the comments. Cabot makes one but it does not appear to be tested gluten-free, which may also be a problem for some folks.
My low-FODMAPping was bland bland bland before I realized I could eat these guys.
Unfortunately, being able to eat only the green parts meant the white bulbs went to waste (unless there was a high-FODMAPper around to eat them).
But wait! You can plant the bulbs and they will REGENERATE THE GREEN STALKS!! Yes!!
I’ve been sticking my leftover bulbs in a pot on the roof and they are growing lovely deep green stalks. If I have to buy a fresh bunch at the store (hopefully in a few weeks I won’t need to do that for awhile), I’ll replant those bulbs as well.
I’ve found that, if I accidentally (or intentionally) ingest some high-FODMAP food, I can mitigate some or most of the nastiness to come by chugging a few glasses of water afterward. It’s not foolproof, but it’s better than suffering longer than I have to. Anyone else find this to be true for them?
Today for lunch I had some leftover baked chicken thighs (seasoned with salt, pepper, and olive oil) and some white rice with a side of about 1.5 T gluten-free low-sodium soy sauce, 1 tsp ginger powder, and 2 T chopped chives. Basically a cheap stir fry without all the effort :) I’ve also made variations with 1/3 cup frozen peas/carrots or green beans.
Here’s a really terrible picture of a version made with Trader Joe’s fresh rice noodles:
is Whole Foods’ Gluten-Free Light White Sandwich Bread.
It makes beautiful grilled cheese and french toast that is pretty darn close to the real thing.
At 150 calories per slice (!!!!), this bread is not something that I try to eat every day lest I feel too starchy afterward.
Whole Foods also makes a pretty tasty GF Cinnamon Raisin bread that isn’t so heavy on the raisins that it would be unfriendly to Low FODMAP folks. Toasted with butter, it made an excellent dessert for me. (Bread for dessert - I know, I know.)
I wanted a mediterranean fix this week but didn’t have the time or energy to make the meatloaf required for proper gyros. So I did made a deconstructed (lazy) version instead. Ingredient amounts are approximate because I didn’t really measure anything (except for the lamb); I just tossed everything together — modify to your preferences.
2 cloves garlic, peeled, sliced once per clove
1-1.5 pounds ground lamb
1/2-3/4 cup green onion
6 oz. feta cheese
2-3 roasted red peppers (jar)
16 oz. greek yogurt (or lactose-free yogurt - yogurt is safe for me but may not be for you)
3 T rice vinegar or red wine vinegar
2 T dill, chopped
salad mix/lettuce (optional)
Instructions: 1. Peel and seed cucumber. Shred cucumber and combine with yogurt, vinegar, and dill. Set aside. (This is basically tzatziki/cacik without the garlic.) 2. Gently warm olive oil in large frying pan. Add garlic, lightly sauté until golden brown. Remove garlic from pan, discard. 3. Add green onions and lamb to pan. Sautee until lamb is no longer pink. 4. While lamb is cooking, prepare quinoa. 5. While lamb is cooking, wash and slice tomatoes. Julienne roasted peppers. 6. Drain lamb/green onion mixture, place in bowl. Add feta cheese and mix until feta becomes soft and melty. 7. Mix lamb/feta mixture with tomatoes, peppers, and quinoa. Serve with salad mix/lettuce (optional) with cucumber yogurt as a “dressing” OR serve yogurt on side.
Optional: add rosemary or marjoram to the lamb; add mint to the yogurt.
I ended up getting three good meals out of this and it was great to pop in the microwave at work for lunch.
It’s just about summer, which means it is time for some potato salad!
2 pounds medium potatoes (I recommend Yukon Gold and I do not peel my potatoes)
1 to 1.5 cups mayonnaise (I use Trader Joe’s regular (non-organic)) (update June 2013 - see my DIY Mayonnaise recipe) (when using fresh mayo, decrease to 1 cup)
1 Tablespoon white vinegar
1 Tablespoon yellow mustard
1 teaspoon salt
1/4 teaspoon pepper
1 cup green spring onions, chopped (green parts only!)
1.5 cup celery, chopped
4 hard-boiled eggs, chopped
1/2 cup chives, chopped
Paprika (for color)
1. Boil potatoes in covered pot until tender, drain. Let stand until cool enough to handle. Cut into cubes.
2. Mix mayonnaise, vinegar, mustard, salt, and pepper in large bowl. Toss with potatoes, celery, green onions, and chives. Stir in eggs. Sprinkle with paprika. Cover and refrigerate for at least 4 hours to blend flavors and chill. Store covered in refrigerator.
This salad goes great with anything on the grill or by itself.
One of the first thing you notice when eliminating High Fructose Corn Syrup is that it is in nearly Every. Single. Prepackaged. Salad. Dressing. Disgusting! (Nevermind the also-everpresent soybean oil).
Instead of dousing your healthy salad in a highly-processed pool of manufactured gunk, try one of these recipes:
1 T high-quality olive oil (I use Olave)
1 teaspoon part balsamic vinegar
pinch of salt
(recommended for italian-style salads using parmesan cheese)
1 T high-quality olive oil
1 teaspoon rice vinegar
1 teaspoon dijon or yellow mustard
pinch of salt (optional)
(recommended for salads using cheddar, colby, or other similar cheeses). I’m eating this one right now on a spinach, cheddar, tomato, bacon pieces salad. Add grilled or cooked chicken for a fuller meal.
Whisk the ingredients in a bowl and drizzle over salad.
Each of the above is for 1 serving; if you need leftovers or more servings, just remember to use a ratio of 3 parts olive oil to 1 part vinegar (and 1 part mustard, if used). Easy peasy!
Kate Scarlata's GF Chocolate Chip Oatmeal Nut Cookies
Okay, I literally cannot stop eating these. Thank goodness I’ve been hitting the gym a lot.
(I promise I will get some non-blurry pictures of everything on this blog at some point. Until then…)
Full credit to Kate Scarlata for this recipe - I made a few tweaks for my personal taste. I also refrigerate my dough because I like how it gives the cookies some structure. Try not to eat it all before it goes into the oven.
1 stick (8T) butter, at room temperature (this is very important - if the butter is too hard/cold, it will not combine well)
1/3 cup brown sugar
1/3 cup granulated sugar
1 tsp vanilla
1 cup oat flour (I use Arrowhead Mills Organic Oat Flour)
1/2 tsp baking soda
1 1/2 cup rolled oats
3/4 cup chopped cashews (CAUTION!) or walnuts (Kate uses walnuts, I prefer cashews! I tried pecans but I didn’t love the flavor. Peanuts might work, though. ****Obviously, don’t use any nut that gives you FODMAP-related symptoms. Cashews seem to be kind to me but I try to not eat too too many of these cookies at once, as cashews do have some FODMAPs in them. So - use with caution but if you are past the elimination phase, see if cashews can work for you because they are delicious! ******Seriously if cashews give you grief, don’t eat them, as they have been recently labeled a FODMAP offender.)
1 oz. Gharidelli 60% bittersweet chocolate or other high quality baking dark chocolate (I actually don’t like a lot of chocolate in my chocolate chip cookies, so add more if you do), finely chopped/shaved OR 3/4 cup dark chocolate chips, unchopped (I tried this recently and preferred it to the shaved chocolate)
Mix butter and sugars until creamy.
Blend in egg and vanilla. (I usually whip mine for a while because I think it helps the cookies get slightly fluffier)
Stir in oat flour and baking soda.
Fold in oats, nuts and chocolate.
Refrigerate for at least 30 minutes (longer is better, if you can manage not to eat all the dough).
Preheat oven to 350 degrees F.
Shape dough into small pucks, about 1/2 inch thick and 1.5 inches in diameter (I make a circle between my index finger and thumb as a rough guide for size).
Bake for about 11-13 minutes–should be slightly gooey in middle but every so lightly browning on the bottom and edges.
Let cool for a few minutes on baking sheet after removing from oven.
These are great by themselves or on top of pasta. The trick is to make sure the cheese is frozen prior to baking the sticks. I haven’t had complete success preventing the cheese from oozing out of the crust (it could be the lack of glutenous flour) but hey, it’s baked, melted cheese - I’m not complaining.
2 tbsp gluten-free flour (I use King Arthur Gluten Free All-Purpose Flour)
5.5 tbsp gluten-free breadcrumbs (I use Glutino Breadcrumbs)
2 tsp parmesan cheese
2 tsp dried parsley
2 tsp dried oregano
1.5 tsp dried basil
Preheat oven to 400 F.
Line a baking sheet (with sides) with foil and lightly oil.
Remove frozen cheese sticks from packaging and cut in half to yield 24 pieces.
Place flour on a plate; beaten egg in a bowl; and breadcrumbs, parmesan, and herbs in a second bowl, stirring to combine. (Be sure to release the flavor of the dried herbs by crushing the leaves with your hands to turn them into a finer powder.)
Roll the frozen cheese sticks in the flour, then tap to remove excess.
Roll the cheese sticks in the egg bowl to coat.
Place the cheese sticks in the breadcrumbs bowl and gently shake or stir until coated. **
Place coated cheese sticks on oiled foil on baking sheet.
Bake for 3-4 minutes. Turn. Bake for another 3-4 minutes until crust starts to turn golden brown OR until enough cheese oozes out that you feel silly calling them mozzarella sticks.
** - the original recipe calls for the sticks to be placed back in the freezer at this point. This is probably not a bad idea because I have yet to successfully bake them without the cheese melting too soon as I cannot wait this long for melted cheese once I start making them. I will try to experiment in the future and update if I can manage it.
I had a box of this in my kitchen for more than a year (and in fact it was past the expiration date!) but made it recently and was pleasantly surprised. I would recommend trying this if you have some more time to burn (on a weekend, perhaps) as the dough requires resting/rising time and additional baking time. The box makes 2 crusts-worth of pizza and has a texture closer to real pizza than the Schar crust can provide. I would recommend making it on the thinner side (which can be tough because the dough is very, very sticky) because the thicker pieces tasted very obviously starchy to me. That said, I made this with a friend who is not FODMAPping and she was either very honest or very kind and said that it tasted like real pizza and was very delicious.
The bonus of 2 pizzas is a lot of leftover pizza! I have some in the freezer just waiting for me to pop in the toaster oven to reheat. Yum.
1c. Gluten-free english muffins - I found some frozen english muffins at Whole Foods (orange label - can’t remember the brand - oops!) and they made perfect lil pizzas:
What’s this you say? A pre-made sauce with neither onions nor garlic? Yes! And it’s tasty, too. Must be the San Marzano tomatoes. In a pinch, for a substitute, I use Prego Three Cheese pasta sauce (which contains small amounts of garlic).
3. Part-skim shredded mozzarella cheese - I use the frozen kind and apply directly on top of the sauce.
4. Finely-chopped green spring onions (green parts only, of course!). Maybe also some sliced pepperoni (check the ingredients!) or very thinly sliced red peppers … and possibly a mushroom slice or two per slice of pizza, if you can handle them.
5. A sprinkle of grated parmesan cheese.
I oil the bottom of my crust with high-heat olive oil and bake at 15-20 minutes at 425 F until the cheese turns golden brown at the edges, taking care that the crust does not burn on the bottom. I generally try to only eat half the Schar-crust pizza in a sitting, but sometimes I’m really hungry and only have 1/4 of the pie left over at the end. A small price to pay for a FODMAP-friendly pizza that hits the spot.
I’ve only found one granola bar in my two years on the low-FODMAP diet that I can eat:
Cascadian Farms Organic chewy chocolate chip granola bars. No wheat or honey! They are a little bit sticky due to the tapioca and rice syrups. Fortunately, however, I’ve never felt an ill effect after eating these bars so they are squarely in my “safe” food stockpile and, if they are on sale, I will buy out the entire supply at the supermarket.
For whatever reason, none of Cascadian Farms’s other flavors (including Vanilla Chip and Peanut Butter Chip) are low in FODMAPs, as they contain INULIN. Always read your labels, folks!