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Low FODMAP Diet 101: Everything You Need to Know

Learn about the connection between the FODMAP diet, probiotic supplements, and your gut health!

Food & Drink

Learn about the connection between the FODMAP diet, probiotic supplements, and your gut health!

If your social media algorithm is at all rooted in the gut health space, you’ve likely heard of the low FODMAP diet. But what exactly is it? Don’t worry, we’ve got you covered with an explanation of the diet and how it can impact your gut health. So, if you’re interested in learning about this diet plan, we’re coming through with everything you need to know.

What Is the Low FODMAP Diet?

First of all, FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols and represents a specific group of carbohydrates. You know we love carbs around here, so hear us when we say carbohydrates are not the enemy. Highly fermentable carbohydrates, known as FODMAPs, are poorly absorbed and tend to spend a little more time in your system feeding your gut bacteria. This built-in staycation allows these carbohydrates more time to swell with water and cause bubbles, which may lead to gas, bloating, and other distress for certain individuals.

The low FODMAP diet intends to identify your specific and individual food triggers. The goal is not to follow the diet forever, but to remove high FODMAP foods from your diet for two to eight weeks with the intention of reintroducing them slowly and mindfully while gathering data on any potential reactions. Following a low FODMAP diet long term can set you up for nutrient deficiencies, so that’s why it remains a temporary diet intervention. FODMAPs can be found in a wide variety of foods and can even be hidden in your go-to gut health supplements.

Although everyone reacts differently, common high FODMAP triggers may include garlic, onions, tomatoes, dairy products, apples, wheat, avocado, blackberries, and Brussels sprouts. While temporary FODMAP elimination can provide relief to those who follow the diet, as with all gut health interventions it’s important to remember that everyone is different. Other gut-friendly practices that you may want to try include remaining hydrated, consuming an adequate amount of fiber, staying active, reducing stress, and starting a probiotic.


Choose a Low FODMAP Probiotic Supplement Like Seed’s DS-01 Daily Synbiotic

That’s right! Probiotics may be of benefit to your gut health, however, these supplements aren’t all created equally. Some probiotic blends contain high-FODMAP ingredients like inulin, and if you are sensitive to those triggers, taking a supplement may cause more harm than good. But, if you’re interested in checking out a low FODMAP probiotic supplement designed to enhance your gut health, try Seed’s science-backed DS-01 Daily Synbiotic!

Designed to promote whole-body benefits, Seed’s DS-01 Daily Synbiotic contains 24 scientifically validated probiotic strains with a patented, non-fermenting, gentle prebiotic sourced from Indian pomegranates. In other words, the prebiotic contained in this symbiotic is low in FODMAPs. With Seed, you can count on precise dosing as this leading company in the microbiome science industry quantifies its probiotics with AFU (active fluorescent units), which allows for a more effective dose compared to CFU (colony forming units).


Courtesy of Seed

In addition to its inclusion of high-quality, thoughtful ingredients and precise dosing, the award-winning, evidence-based brand also utilizes its patented capsule-in-capsule technology to ensure that the organisms go where they need to go to be effective. This system is engineered to protect the probiotic strains during digestion for precise release to the colon. The capsule-in-capsule technology also protects the bacteria from extreme conditions that may occur during the shipping and handling processes.

Seed’s DS-01 Daily Synbiotic is available through a monthly subscription. The clinically studied capsules cost $49.99 per month. So, shop now at Seed.com and follow along on the brand’s Instagram for more information. Use promo code 20VEGOUT for 20% off your first month of DS-01 Daily Synbiotic!

Anja Grommons

Anja Grommons


During her studies to become a registered dietitian, Anja—a longtime vegetarian—transitioned to a vegan diet. Living in Kalamazoo, Michigan at the time (Go Broncos!), she met Maggie and Tammie through VegOut Kalamazoo (one of VegOut’s first focus cities) and began collaborating with the duo. When she’s not writing about new vegan eats, practicing as a pediatric clinical dietitian, and virtually coaching fellow plant-based eaters, you can find her creating veg-centric recipes, trying new cruelty-free products, and spending time with her partner Addison and cat Kovu.

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