Is Gelatin Low FODMAP? (Yes, Here Is Why)

Have you ever asked yourself or your friend if Gelatin low FODMAP is? Well, you are at the perfect place to find the answer to such a question.

If you enjoy the taste of Jell-O, Gummy Worms, Sour Gummies, or anything of a similar taste and texture, then you’ve tasted gelatin, which is an ingredient that you wouldn’t think would be found in sweets because it is made from the collagen of animals.

Knowing that, would collagen or its gelatin prodigy be low FODMAP?

There’s not an easy answer here outside of the obvious associations. Gelatin has not been tested to determine whether or not it adheres to low FODMAP food sources, however, since FODMAPs are carbs and gelatin is protein, there is a consensus opinion that gelatin is a low FODMAP.

Of course, that’s true when you consume gelatin at its most basic level, which would probably be pretty disgusting, as it is an accompanying ingredient in a variety of foods and never the lone food source.

If you consume it as a gummy bear, then obviously, you will be consuming a high FODMAP.

What Constitutes Gelatin?

The reason that gelatin is a high source of protein is that it comes from the bone, musculature, tendons, and ligaments in animals, which is why it’s not so tasty all by itself. Gelatin is separated from these raw, animal parts through a process of boiling. 

It separates itself from the rest of the parts and often plays a large role in the creation of stock for soups and various other recipes.

If you never boiled the animal parts, the collagen would be otherwise inedible because it typically exists only in the least tasty parts of the animal.

Although it’s a protein, gelatin can’t be considered good for you as it is not a complete protein, at least not like what you would find in whey, soy, or casein.

It doesn’t fall under the umbrella of any of the three, which cover everything from plant-based to slow and fast-burning “meat” proteins.

When gelatin is properly processed and joined with other proteins in consumable food sources, it becomes a nutrient that, at the very least, suggests a powerful ability to boost or improve aspects of your overall health. 

Gelatin in FODMAP

So, despite the fact that gelatin is kind of useless in terms of nutritional value—unless it is formulated in specific mixtures—it is still used as a texture ingredient in many of your favorite foods, many of which fall under the FODMAP umbrella. 

• Coconut Milk
• Yogurts
• Almond Milk
• Pumpkin puree

There are a lot more than this, but you get the point. It’s mainly found (when it comes to FODMAP, in low or sugar-free concoctions that still find a way to be sweet without putting you into a diabetic coma. 

Also, the gelatin content is relatively low. Too much, and you will get a result that’s similar to Jell-O in terms of consistency. Too low, and the thick, richness of the texture will instead be watery. 

Speaking of Jell-O, they make a low sugar variety of Jell-O called Sugar Free Lime Instant Gelatin Mix.

There is also Greek Yogurt, which is a fantastic and healthy food that does so many positive things for your gut health that we could dedicate an entire article just to that. 

Health Benefits of Gelatin FODMAP in Foods

On its own, gelatin doesn’t have much going for it, however, after it has been processed and utilized in certain foods, there are many health benefits from which you can take advantage. 

Bone and Joint Health

Since gelatin is primarily derived from bones, muscles, tendons, and other tissues within the human body, it only makes sense that when it’s used in a food source, it benefits your bones and joints.

Multiple studies have been conducted on the benefits of gelatin on bone health and one such study was conducted on patients with osteoarthritis, revealing that most patients who consumed gelatin showed a marked reduction in joint pain and stiffness within the joints.

Hair and Skin

Its also suspected of having a positive effect on hair and skin but that’s only when consuming a significant amount of gelatin in collagen form. 

In the form of peptides, gelatin was shown to improve skin moisture over time, including softer, healthier-looking hair. 

Losing Weight

This is FODMAP we’re talking about, after all, so losing weight is one of the primary reasons that most people navigate to this kind of diet.

Outside of losing weight, FODMAP diets are effective at managing IBS (Irritable Bowel Syndrome). 

The expansive, jelly-like form that gelatin takes helps to make people feel fuller, therefore eating less and facilitating weight loss. Not to mention the fact that there is nothing in gelatin that accommodates weight gain. 

Read also: Are Pure Protein Bars Low FODMAP? (Proved!)

Type 2 Diabetes

If you’re dealing with diabetes, a FODMAP diet may be something that you should consider, especially due to the weight loss properties that gelatin supposedly offers.

Weight gain is a severe negative for those who have to deal with type 2 diabetes, so gelatin may offer some answers there as well. 

Gelatin as a FODMAP for IBS

While there are many studies on the efficacy of gelatin in the above issues, one thing that it is known for improving is gut health.

For those who suffer from IBS, gelatin is a lifesaver and should definitely be a part of your FODMAP diet. 

Gelatin improves the health of your intestinal walls, and it also helps to eliminate what is called, “leaky gut.” While a leaky gut certainly isn’t the only thing that contributes to irritable bowel syndrome, it’s at the top of the list of known contributors. 

When gelatin is consumed in the form of yogurts, you get two positives for the price of one. Not only will gelatin improve the health of your gut wall, but the yogurt will also inject your gut with probiotics, good bacteria that improve the function of your intestines and colon.

Read also: Are Monoglycerides Low FODMAP? (How To Know!)

Final Thoughts

The consensus is that gelatin is a low FODMAP additive to food and there’s nothing pointing to the opposite. Since it is a protein and not a carbohydrate, it’s easy to eliminate any possible associations with things that the body will convert to sugar or sugar itself. 

References

https://foodisgood.com/is-gelatin-low-fodmap/

https://lowfodmapforlife.com/2015/10/15/gelatine/