Have you ever asked yourself or your friend if Sunflower lecithin low Fodmap is? Well, you are at the perfect place to find the answer to such a question.
People with IBS and sensitive digestive systems have been turning to the FODMAP diet for years to determine the best foods for their bodies.
The process of restricting and then subsequently reintroducing certain types of foods into one’s diet can lead to a better understanding of which foods are tolerable.
There are certain food products and additives that we call “low FODMAP” friendly, which means they’re suited for those with IBS.
One particular food additive that FODMAP diet followers may be curious about is sunflower lecithin since it’s found in a lot of food products.
So, is sunflower lecithin low FODMAP? Yes, Sunflower lecithin is in fact low FODMAP friendly since it usually shows up in food simply as an additive in very small amounts. Although lecithin can cause stomach upset on occasion, it is still considered low FODMAP.
In this article, we’ll explore what the low FODMAP diet entails and how it relates to sunflower lecithin. Keep reading to learn more.
What Does FODMAP Mean?
Before you can understand the specifics of the FODMAP diet and how sunflower lecithin ties into it, you need to understand what the FODMAP diet is.
FODMAP is a diet typically prescribed by doctors or trained dieticians to individuals who are struggling with their current diet.
More often than not, it’s a recommended treatment plan for irritable bowel syndrome (IBS).
FODMAP is an acronym that stands for a series of fibers and sugars (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols). In short, you follow this diet by adhering to three steps:
- Eliminating foods from your current diet for several weeks
- Reintroducing foods into your diet one by one from each of the six food groups
- Personalizing your diet based on what you learned in steps 1-2 (this is where you figure out which foods you should avoid and which ones you can eat)
When figuring out which types of foods you can eat within your FODMAP diet, you’re determining which foods are “low FODMAP”.
Generally, there are certain foods that are FODMAP diet-friendly for most people.
This means that if you include them in your diet, they likely won’t trigger your IBS symptoms.
Read also: Are Pure Protein Bars Low FODMAP? (Proved!)
Where Does Sunflower Lecithin Lie in Relation to Low FODMAP?
One food that you may wonder about when it comes to the FODMAP diet is sunflower lecithin.
You might see this ingredient listed on certain processed foods you are buying from the grocery store.
So, is it low FODMAP?
Or will it trigger uncomfortable digestive symptoms?
What You Should Know About Lecithin
Lecithin is a commonly used ingredient in many foods and even some skin care products. Lecithin is a type of fat that your cells need to function.
Even certain medicinal products include lecithin since it has supposed medical properties.
Sunflower lecithin, specifically, is a known “natural emulsifier”. This means that it is capable of forcing oil and water together due to its phospholipid makeup.
This is why it’s commonly used as a food additive since many products contain oil and water, and the lecithin keeps the mixture from separating.
One of the main reasons that FODMAP diet followers are wary of intaking lecithin or sunflower lecithin is that lecithin can sometimes cause abdominal pain, nausea, diarrhea, and other stomach upsets.
It’s good to know, however, that sunflower lecithin actually passes the low FODMAP test.
Since lecithins are often found only in small traces as food additives, they typically don’t upset digestion too much.
Foods That Contain Sunflower Lecithin
It’s good to be aware of the food products that commonly contain sunflower lecithin so that you can follow your low FODMAP diet closely.
Common sunflower lecithin foods include:
- Dairy products
- Meats (liver)
- Sunflower oil
Low FODMAP Friendly Foods
In addition to sunflower lecithin, you may be wondering which other food products are low FODMAP.
When it comes to foods you can eat even if you have IBS, look to items such as:
- Vegetables and legumes such as squash, broccoli, carrots, potatoes, green beans, and cucumbers
- Meats and poultry such as pork, chicken, beef, prosciutto, turkey, cold cuts, chorizo, and certain processed meats
- Fruits such as pineapple, papaya, bananas, grapes, kiwifruit, oranges, and strawberries
- Seafood and fish such as fresh and unprocessed crab, lobster, mussels, and shrimp OR fresh salmon, trout, or tuna
- Grains including gluten- or wheat-free breads, buckwheat, rice, cornflakes, tortilla chips, and rice cereal
- Butter, dairy-free milks, margarine, and eggs
Low FODMAP Restricted Foods
Additionally, it’s good to be aware of the types of foods you shouldn’t eat on a Low FODMAP diet. These include, but are not limited to:
- Garlic and garlic products
- Onions and onion products
- Baked beans
- Vegetables and legumes such as asparagus, mushrooms, lima beans, soy beans, taro, and cauliflower
- Meats such as sausage or garlic chorizo
- Fruits such as apples, mango, nectarines, prunes, figs, cherries, avocado, blackberries, and lychee
- Grains nuts, and cereals such as wheat, barley, pumpernickel bread, cashews, rye, and couscous
- Drinks such as beer, fruit juices, teas, soy milk, sports drinks, and wine
- Dairy and ice cream
For those following the low FODMAP diet, there are certain foods that you can’t eat and certain foods that you can eat.
One food additive that you should know about – sunflower lecithin – gets added to certain meats, dairy, and seafood.
Be aware that sunflower lecithin is suitable for the low FODMAP diet after all.
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