Nutritional yeast is a deactivated form of yeast that has become popular among vegans and plant-based eaters as a flavoring agent and source of nutritional benefits. It is often used to add a cheesy or nutty flavor to dishes, and it can be sprinkled on salads, popcorns, or mixed in with sauces.
However, the question remains – is nutritional yeast low FODMAP? This article aims to explore what FODMAPs are, if nutritional yeast contains them, and whether it’s safe for individuals who follow a low-FODMAP diet.
What are FODMAPs?
FODMAP stands for Fermentable Oligosaccharides Disaccharides Monosaccharides And Polyols. These are short-chain carbohydrates that some people may find difficult to digest because they can pass through the small intestine without being fully digested and enter the large intestine where gut bacteria ferment them.
This fermentation process produces gas which can cause symptoms such as bloating, abdominal pain/discomfort, flatulence, constipation/diarrhea in people with functional gastrointestinal disorders (FGIDs) like Irritable Bowel Syndrome (IBS). Therefore identifying foods high in FODMAPs and limiting their intake from one’s diet can reduce these symptoms.
Examples of oligosaccharide group of Fodmaps include fructans present in wheat bread fruits like mangoes beans; and galactooligosaccharides found in legumes chickpeas/kidney beans while disaccharide group comprised lactose which milk products contain mostly though some yogurts have less lactose content while Lactaid milk is also available which contains only 2% lactose vs regular whole milk having around 12 gms /8-ounce serving size . The monosaccaride group consists mainly of excess fructose from high fructose corn syrup present sodas/drinks/fruit juices, apples, pears as well as honey while the Polyol group mainly comprises artificial sweeteners/reduced sugar food items and fruits like avocado/cherries/peaches.
Low FODMAP Diet
As discussed earlier consuming too much high-FODMAP foods can cause digestive issues. Therefore low-FODMAP diet was developed by researchers at Monash University to help people with FGIDs such as IBS manage their symptoms by reducing intake of certain types of carbohydrates that are difficult to digest. The diet is comprised two phases:
1. Elimination Phase – Removing High FODMAP foods from one’s daily diet for 2-6 weeks under dietary supervision
2.Parameters : First phase requires removing all high-Fodmap-containing-foods i.e avoiding these food types entirely: garlic & onion containing spices/sauces/red sauces salsa ketchup especially with high fructose/high carbohydrate content breads made from wheat rye or barley including white ones/dark ryes/multigrains etc certain vegetables like broccoli cauliflower brussel sprouts mushrooms around 1 cup serving size only; large servings may be problematic fruits such as apples pears watermelon mangoes/blueberries/blackberries/etc Fibre ConCarb has chart listing out fodmaps present in different items.
2. Reintroduction Phase – gradually reintroducing restricted foods in controlled amounts re-evaluating tolerance for each type of Fodmap over time and learn about which Food triggers more severe response than others.So determining your personal threshold for how much you can consume without causing relating symptoms would provide clarity on what food should not be consumed again.
Is Nutritional Yeast Low FODMAP?
Nutritional yeast derives its cheesy nutty flavor not through soybean ,tree nuts, seeds or milk but through its own metabolism undergoing a fermentation process followed by drying out excess moisture and then milling down crumbled form for packaging . In short nutritional yeast is low in the FODMAP-forming food groups.
Nutritional yeast does not contain any significant amount of oligosaccharides and polyols. However, some brands may use molasses or other added sugars as part of their growing process to attract yeast growth, so it’s worth checking your brand label if any additional high-fructose ingredients are included Nutritional brewers’ yeast primarily contains higher quantities than standard nutritional yeast coated with unfermented sugar cane comes under high fodmap category.
In terms of monosaccharides such as fructose which can trigger symptoms in people who have malabsorption issues related to Fructans, that issue remains highly subjective and depends majorly on how much serving size you need for appropriate usage. Most individuals will tolerate a moderate portion 1-2 tablespoon per sitting suitable to their preferences without experiencing adverse effects while others may experience after consuming smaller serving sizes; thus nutritionists advise having a trial run by gradually introducing small amounts regularly and discourage excessive consumption.
Final Verdict!
Nutritional Yeast is relatively Low FodMap-compliant since it rarely triggers digestive discomfort but make sure that during the Elimination phase limit its intake combined with other probiotic or plant-based diets like cultured soybeans tempeh known for promoting gut health without overdoing it which may not be able tolerated .For those struggling with IBS/Malabsorption problems trying out our initial recommendation would give an insight into redefining consumption patterns meanwhile following professional guidance Consultation for dietary moderation guidance until safe levels determined upon harmless side-effects-related implications.