Could your backpacking meals be upsetting your stomach?

Start with the ingredients

Meals, bars and snacks can contain several sources of FODMAPs. Common examples to recognize on a label include: [1] [3]

• Onion and garlic, including powders: sources of fructans.
• Milk powder: can contribute lactose, which matters if you do not digest lactose well.
• Inulin or chicory-root fibre: added prebiotic fibres that can contribute fructans.
• Sorbitol and mannitol: polyol sweeteners sometimes used in bars and sugar-free snacks. [1]

An ingredient list shows where FODMAPs may come from; the amount in the finished meal depends on the recipe and serving size. [1] [2]

Then look at the portion

FODMAP exposure changes with the amount you eat. A food may have a low-FODMAP serving and a higher-FODMAP larger portion, while individual tolerance varies. [2]

For example, if a pouch lists two servings and you eat it all, you have eaten twice the listed serving. Use the amount you actually eat when comparing ingredients and servings.

Why your friend might feel fine

Incompletely absorbed FODMAPs can increase water in the intestine and be fermented by gut bacteria, producing gas. A gut that is more sensitive to stretching may experience these changes differently. [3]

In a randomized crossover study, 29 adults with IBS reported more symptoms than 29 healthy controls after carbohydrate challenges, despite similar water and gas responses. The researchers used large experimental drinks, not trail dinners. [4]

Look at the full pattern

A review of your symptom pattern, medicines and recent illnesses can help put food-related symptoms in context. [5]

Could a low-FODMAP approach help?

Low-FODMAP trail meals offer a way to limit carbohydrates that can contribute to gas, bloating and discomfort. [3] We’re creating ours with simple ingredients, plenty of protein and great flavor, for a healthy meal worth looking forward to after a long hike.

What are FODMAPs? ↗

What does low-FODMAP actually mean? ↗