In addition to being lactose-free, another great benefit of Beckon is that its low FODMAP.

Wait, low WHAT?!

Yes, that was our reaction when we first learned about it too but we have since grown to love the incredible benefits of this genius diet! To help us spread Save the word, we spoke to our friend Mollie, an author, blogger, and the creator of @fit_fab_fodmap to learn about the FODMAP diet, her experiences with lactose intolerance, and how the FODMAP diet has helped her.

Can you explain to our readers what a FODMAP is? 

FODMAPs are a type of short-chain carbohydrates that are an acronym for fermentable, oligosaccharides, disaccharides, monosaccharides, and polyols. These carbohydrates can cause gut discomfort and pain for many IBS patients. Sounds like a mouthful, right?!? FODMAPS aren’t bad but if you’re a person who reacts negatively to some of these foods it can make a huge difference in eliminating or moderating how much you consume. Simple swaps like replacing apples with oranges can make all the difference in feeling better.

What do FODMAPs do? Who is the low FODMAP diet for?

The low FODMAP diet is for those who commonly struggle with IBS like symptoms including gas, constipation, diarrhea, and bloating. The low FODMAP diet is not for everyone but for a large percentage of people suffering it’s a HUGE help. Each person reacts differently to foods and quantity of those foods which is why it’s important to figure out what your personal triggers are. The low FODMAP diet empowers you through eliminating and reintroducing to determine what is safe to eat and best to avoid. The goal is not to live a low FODMAP lifestyle but instead, be able to bring back foods through reintroduction and re-challenging.

Can you tell us about your food journey that led you to the low FODMAP diet?

Yes! I started having gut related issues in my senior year of college when I realized I was lactose intolerant. After I graduated my issues only got worse and I was having horrible cramps, gas, and diarrhea more often than I would have liked. It was terrible timing being in my twenties and wanting to be social. I was afraid to go out as I was worried about a flare-up or embarrassing myself. I saw different doctors who were unhelpful and I would leave the visits feeling more helpless than before. Finally, I saw a doctor who introduced me to the FODMAP diet. Immediately, I got home and started googling this funny sounding acronym and a light bulb went off in my head that this could really help me. With the advice of my new doctor I set up an appointment with his registered dietitian and the rest is history. I almost immediately felt better and was so inspired I started my own website with FODMAP friendly recipes.

What are some tips and tricks for starting a low FODMAP diet?

There are so many tips and tricks I have learned along the way which will hopefully make it easier for anyone else wanting to see if the low FODMAP diet can help them:

  • I highly recommend working with a registered dietician who can help guide you through the process as it can be confusing at first.  It’s important to make sure whoever you work with specializes with FODMAPs.
  • The more you know the more confidence you have. My book, “The Low FODMAP Diet for Beginners”, is a huge resource for anyone starting out on the diet. It also includes easy to make recipes that are 5 ingredients or less.
  • Join other FODMAPpers on social media. It is always easier feeling like you are part of a community.
  • Keep a food journal and symptom tracker those first few weeks to see what foods are triggers for you.  It’s also a great way to reflect and see how far you’ve come.
  • When it comes to eating out, I’ll call the restaurant beforehand to make sure there are options available to eat. This takes a lot of the anxiety away and not feeling like a total outcast.

What were the hardest things to give up?

I’m a HUGE cookie lover so when I realized I needed to go mostly gluten-free, I was super bummed. My first task was to create a bomb gluten-free chocolate chip cookie recipe which I think I did! :). I wasn’t going to let the diet ruin what foods I enjoy but instead find better options for my gut.  [Try Mollie’s cookie recipe with some Sea Salt Chocolate Chip Beckon for the ultimate chip-filled sammie and post your creation on Instagram tagging @beckonicecream.]

What are your favorite low FODMAP substitutes?

My favorite substitute for cooking is utilizing fresh herbs and citrus. These add a ton of flavor without missing the high FODMAP garlic and onions. It totally elevates any dish you make and helps you look like a real pro!