As the founder of Madame Tiger, one of my most happy discoveries was learning that tiger nuts are low FODMAP.  Like many people, I occasionally suffer from gut symptoms and I know how confusing it can be to figure out which foods are helping or hurting. So today I sat down with a friend of mine (a Dietitian) to ask her all about all things FODMAP, gut health and, of course, plant milks!  

Laura: First things firsts. What on earth does FODMAP stand for?

FODMAPs are a group of carbohydrates that are poorly absorbed in the small intestine. For some people, especially those with IBS (Irritable Bowel Syndrome), they can trigger gut symptoms like bloating, gas, cramps, and diarrhoea.

FODMAP stands for:

• Fermentable
• Oligosaccharides (e.g. fructans and galacto-oligosaccharides)
• Disaccharides (e.g. lactose)
• Monosaccharides (e.g. fructose)
• And
• Polyols (e.g. sorbitol, mannitol)

For those managing IBS, a low FODMAP diet, can help reduce symptoms.  

Laura: So how do FODMAPs trigger gut symptoms?

When FODMAPs aren't properly absorbed in the small intestine, they draw water into our gut and then move into the large intestine where they're fermented by bacteria, producing gas.  This gas and water can cause the intestinal wall to stretch and expand, triggering feelings of bloating and discomfort.

Laura: What are some examples of high FODMAP foods?

Foods that are typically high in FODMAPs include:

• Oligosaccharides: onions, garlic, wheat
• Disaccharides: milk, yoghurt
• Monosaccharides: apples, pears, honey
• Polyols: often found in sugar-free food & drinks

As you can tell by this list, FODMAPs can be found in healthy foods. So that’s why I always recommend someone seeks the support of a dietitian to help you follow a low-FODMAP diet. People might only be sensitive to a certain type of FODMAP or in certain amounts- and so if you eliminated all foods which contained FODMAPs you might be missing out on entire food groups and nutrients unnecessarily!

Laura: And my favourite topic, milks! Which ones are high / low FODMAP?

So some of the higher FODMAP milks are: 

• Cow’s milk – contains lactose (a disaccharide)
• Oat milk – high in oligosaccharides
• Soy milk (from whole soybeans) – high in galacto-oligosaccharides (GOS)

Some lower FODMAP options may be:

• Lactose-free cow’s milk
• Almond milk
• Tiger nut milk, like your lovely Madame Tiger Nut Milk Barista 

Laura: Ending with a shameless founder plug! Our Tiger Nut Milk has been tested and is certified FODMAP friendly! You can enjoy unlimited amounts of our Barista and up to 300mL of our Original. It’s delicious in coffee, smoothies, or over cereal. You can also try out some of our recipes here.