LOW FODMAP: Snack without a guilty conscience!

No matter whether in the office or in your hiking backpack, the OMNi-POWER® GUT BAR snack bar is the ideal companion for every adventure. The GUTBAR is the first LOW FODMAP certified snack bar in German-speaking countries and was developed and manufactured for maximum tolerability. You can find out here what the OMNi-POWER® bar is all about, how it gets you through everyday life with ease and what FODMAPS actually are.

FODMAP – What’s behind it?

FODMAP is the English abbreviation for 'fermentable oligo-, di-, monosaccharides and polyols' and, in simple terms, means fermentable multiple, di-, monosaccharides and polyols and polyhydric alcohols. In simple terms, FODMAPs are a group of carbohydrates and sugar alcohols that are found in many foods and are difficult to absorb in the small intestine. A distinction is made between low FODMAPs (= low proportion of FODMAPs) and high FOODMAPs (= high proportion of FODMAPs). The OMNi-POWER® GUT BAR snack bar is a low FODMAP food and is therefore maximally tolerated.

In which foods are FODMAPs found?

O – Oligosaccharides: mainly found in plant foods such as vegetables and fruits
D – Disaccharides: for example in lactose (dairy products) and fructose (fruit)
M – Monosaccharides: for example in glucose
P – Polyols: Sugar substitutes that are found, for example, in diet & light products
Are you wondering which foods are allowed? At the end of the article you will find a list of all permitted foods!

Problem: Poor absorption

The LOW FODMAP diet was developed by Australia's Monash University specifically for irritable bowel syndrome patients. Since short-chain carbohydrates are difficult to absorb, they put a strain on the small intestine and often reach the large intestine undigested. Symptoms such as bloating, abdominal pain or even diarrhea can result. You can find information about the topic of absorption in the blog post 'Absorption - What does my digestion do during exercise? '
Many athletes are also affected by this problem, which is why the LOW FODMAP diet is also very suitable for many athletes. A simple change, such as E.g. switching from a high FODMAP bar to an alternative with a LOW FODMAP certification may be enough to combat these symptoms.

The 3 phases of the low FODMAP diet

The Low FODMAP to reduce and relieve intestinal problems is divided into three different phases.

Goal of the low FODMAP diet:

• calm the intestines
• cause the symptoms to subside
• promote intestinal health

Phase 1 – the elimination phase

Restriction of FODMAPs (4 to 6 weeks)
All FODMAPs must be restricted in the first phase of the diet.
The intestines have the opportunity to rest and the symptoms can subside.

Phase 2 – Reintroduction phase

Reintroduction of FODMAPs (variable period)
Here, individual foods are slowly and gradually reintroduced and tested for tolerability. In this way, foods that cause symptoms can be identified.

Phase 3 – Find a stomach-friendly diet step by step

FODMAP-reduced long-term nutrition (permanent)
The aim here is to find a diet that can be used long-term without recurring symptoms. Only FODMAPs that are not tolerated should be avoided permanently.
The goal of the low FODMAP diet is to specifically control the amount of FODMAPs. This way you can find out which foods cause symptoms such as gas, bloating or diarrhea. These foods should then be avoided in order to have a symptom-free everyday life.

GUTBAR: The snack bar with LOW FODMAP certification

The shelves of sports bars are now bursting at the seams. OMNi-POWER® has consciously decided against a sports bar because solid food is known to not lead to optimal results during exercise. In addition, protein bars are usually very heavily processed and high energy bars contain an above-average amount of sugar. Both factors that OMNi-POWER® does not necessarily represent. A bar that can be snacked on without a guilty conscience is entirely in the spirit of the OMNi-POWER team.
There is nothing unhealthy in the composition of GUTBAR, but there is a balanced balance of macronutrients. The bar was made to last as long as possible, using as little to no chemical additives as possible.
And best of all, the nut-based bar tastes extremely delicious!

Acquired a taste? Then get your GUTBAR supply home HERE and be prepared when a little hunger comes around!

Did you know,..

..that there is also a suitable podcast for many blog posts?
Your hosts are Simone Kumhofer (sports and nutrition scientist, professional triathlete and expert in intestinal health and the microbiome) and Chris Nindl (triathlete, former cyclist and organizer of the APFELLAND TRIATHLON )
Take a listen! - Click here for the podcast!

List of low FODMAP foods:

fruit	Vegetables	Cereals (products)	Dairy products
pineapple avocado Bananas blueberries Cantaloupe melon Clementines Cranberries Strawberries Dried fruit Grapefruit blueberries Raspberries Honeydew melon Prickly pear Kiwis Limonene lime Tangerines Passion fruit melon Oranges Fresh orange juice papaya Passion fruit cranberries rhubarb Sea buckthorn Starfruit grapes lemon	alfalfa Bean sprouts broccoli Butternut squash chili Chinese cabbage Chicory Peas fennel Spring onion (green part) Green beans Kale Cucumber Hokkaido pumpkin Ginger Carrots potatoes Canned chickpeas celery root Cabbage pumpkin Leek leaves (green part) Lentils preserved Corn Melanzani okra Olives Pak choi Yellow & red peppers parsnip Parsley radish Red cabbage Arugula salad turnip salad chives celery Bean sprouts spinach sweet potatoes tomatoes zucchini	amaranth Bread made from oats, rice, corn, potatoes buckwheat Buckwheat noodles Spelt coconut cornflakes Gluten free cookies Gluten free pasta Glutenfree bread Gluten-free grains (corn flour, etc.) Oats Oat bran oatmeal cookies millet Potato chips (may contain wheat) Crispbread (gluten-free) cornmeal polenta Quinoa Rice (brown and white) Rice crackers Rice bran rice cake Rice noodles Tortilla chips Wheat-free or gluten-free breads	butter Hard cheese Brie Camembert Cheddar Feta cottage cheese Mozzarella Coconut milk Lactose-free yogurt Lactose-free milk Lactose-free cream Lactose-free kefir Lactose-free ice cream Almond milk Dairy-free chocolate or pudding Parmesan Rice milk Obers Soy protein soy milk Sorbet tofu

nuts	Meat fish	Spices & Herbs	Sugar & substitutes
Pumpkin seeds peanuts Hazelnuts (small amount) Macadamia nuts (small amount) Almonds (small amount) Brazil nuts (small amount) Chia seeds (max. 2 tbsp per day	Eggs Fish poultry lamb beef pork meat	maple syrup basil Balsamic vinegar Vinegar Ginger coriander linseed margarine marjoram mayonnaise mint Olives olive oil oregano Paprika powder Parsley pepper rosemary Salt chives Mustard thyme Lemongrass	glucose maple syrup Saccharin Stevia Sucralose Sugar

Of course, our GUTBAR with Low FODMAP certification also belongs on the list of permitted foods!