Are you someone who loves to add a dash of soy sauce to your stir-fries or sushi rolls?
If you’re following a low FODMAP diet, you might be wondering if soy sauce is safe to consume. While traditional soy sauce can be high in FODMAPs, there are low FODMAP alternatives available in the market.
One such option is Braggs Soy Sauce. But the question remains – is Braggs Soy Sauce low FODMAP?
In this article, we’ll explore the answer to this question and help you make an informed decision about incorporating this seasoning into your diet.
So, let’s dive in!
Is Braggs Soy Sauce Low Fodmap?
Braggs Soy Sauce is a popular alternative to traditional soy sauce, known for its unique flavor and nutritional value. But when it comes to following a low FODMAP diet, it’s important to know whether or not this product is safe to consume.
The good news is that Braggs Soy Sauce has been tested and proven to be low in FODMAPs. A 5g serving of this seasoning has been found to be safe for those following a low FODMAP diet.
This is because Braggs Soy Sauce is made from vegetable protein derived from soybeans and water, without any added high FODMAP ingredients. The fermentation process used in the production of this soy sauce also helps to reduce the oligosaccharides in the soybeans, making it a safe option for those with FODMAP sensitivities.
Understanding FODMAPs And Soy Sauce
To understand why soy sauce can be low FODMAP, it’s important to first understand what FODMAPs are. FODMAPs are short-chain carbohydrates that are poorly absorbed in the small intestine and can cause digestive discomfort in some people. These carbohydrates include fructose, lactose, fructans, galactans, and polyols.
Soy sauce is made from fermented soybeans and wheat, which undergo a fermentation process that helps to break down the oligosaccharides in the soybeans. Oligosaccharides are a type of carbohydrate that can be difficult for some people to digest, particularly those with FODMAP sensitivities.
When soy sauce is naturally brewed, it is low in FODMAPs because the fermentation process reduces the oligosaccharides. However, if a soy sauce is chemically produced, it may contain high levels of oligosaccharides and other FODMAPs, making it an inferior option in terms of flavor and texture.
Tamari is another type of soy sauce that is low in FODMAPs. It is a Japanese version of soy sauce made from only soybeans, without any wheat. This makes it a perfect alternative for those with Celiac disease or gluten intolerance.
It’s important to note that not all soy products are low in FODMAPs. Some soy products may contain high levels of FODMAPs due to the way they are produced and processed. For example, silken tofu is high in FODMAPs, while regular firm or extra-firm tofu is low in FODMAPs at 1 cup serving size.
What Makes Traditional Soy Sauce High In FODMAPs?
While Braggs Soy Sauce is low in FODMAPs, traditional soy sauce can be high in these fermentable carbohydrates. This is because traditional soy sauce is made using fermented soybeans and wheat, both of which are high in FODMAPs. The fermentation process may reduce the amount of oligosaccharides in the soybeans, but it does not completely eliminate them.
Oligosaccharides, such as galacto-oligosaccharides (GOS) and fructans, are difficult for some people to digest and can cause digestive discomfort. For this reason, those following a low FODMAP diet may need to limit their intake of traditional soy sauce.
However, it’s worth noting that not all soy-based products are high in FODMAPs. Tamari, a Japanese version of soy sauce made from only soybeans, is also low in FODMAPs and can be a suitable alternative for those with FODMAP sensitivities or Celiac disease.
When it comes to commercial soymilks, it’s important to note that they are typically made from whole soybeans and are therefore high in FODMAPs. This means that those following a low FODMAP diet may need to avoid soymilk made from whole soybeans.
The Low FODMAP Alternative: Braggs Soy Sauce
If you’re looking for a low FODMAP alternative to traditional soy sauce, Braggs Soy Sauce is a great option. Not only is it low in FODMAPs, but it also has a unique flavor and nutritional value that sets it apart from other soy sauces.
Braggs Soy Sauce is made from non-GMO soybeans that are naturally gluten-free and free from artificial colors, flavors, and preservatives. It’s also certified organic and contains 16 essential amino acids, making it a great source of plant-based protein.
When using Braggs Soy Sauce in recipes, it can be used in a similar way to traditional soy sauce. It’s a salty seasoning that can add depth of flavor to stir-fries, marinades, dressings, and more. And because it’s low in FODMAPs, it won’t trigger symptoms for those with FODMAP sensitivities.
Is Braggs Soy Sauce Safe For A Low FODMAP Diet?
If you are following a low FODMAP diet, it’s important to know whether or not Braggs Soy Sauce is safe to consume. The good news is that this product has been tested and proven to be low in FODMAPs, making it a safe option for those with FODMAP sensitivities.
Braggs Soy Sauce is made from vegetable protein derived from soybeans and water, without any added high FODMAP ingredients. Additionally, the fermentation process used in the production of this soy sauce helps to reduce the oligosaccharides in the soybeans, which are the carbohydrates that can trigger FODMAP sensitivities.
It’s important to note that while Braggs Soy Sauce is safe in small servings, it’s still important to monitor your intake and avoid consuming large amounts. As with any food, moderation is key when following a low FODMAP diet.
How To Incorporate Braggs Soy Sauce Into Your Low FODMAP Diet
Now that you know Braggs Soy Sauce is low FODMAP, you may be wondering how to incorporate it into your diet. Here are some tips:
1. Use it as a seasoning: Braggs Soy Sauce is a great way to add flavor to your dishes without adding high FODMAP ingredients. Try using it as a seasoning for stir-fries, rice dishes, or even salads.
2. Stick to the recommended serving size: As mentioned earlier, a 5g serving of Braggs Soy Sauce is considered low FODMAP. Stick to this serving size to ensure you’re not consuming too many FODMAPs.
3. Check the ingredient list: While Braggs Soy Sauce is low FODMAP, other soy sauces may not be. Always check the ingredient list before purchasing any soy sauce to ensure it’s safe for your low FODMAP diet.
4. Experiment with other low FODMAP seasonings: There are plenty of other low FODMAP seasonings you can use in addition to Braggs Soy Sauce. Try experimenting with herbs and spices like basil, oregano, and ginger to add even more flavor to your dishes.
By following these tips, you can safely incorporate Braggs Soy Sauce into your low FODMAP diet and enjoy its unique flavor and nutritional benefits without worrying about triggering digestive issues.
Other Low FODMAP Seasoning Options To Consider
If you’re looking for other low FODMAP seasoning options to add flavor to your meals, there are plenty of options to consider. Here are some ideas:
1. Mustard: Dijon mustard and yellow mustard are both low FODMAP options that can add a tangy flavor to your dishes.
2. Vinegar: Balsamic vinegar, apple cider vinegar, and rice vinegar are all low FODMAP and can be used to add a sour or acidic flavor to your meals.
3. Herbs: As mentioned in the original text, many herbs are low FODMAP and can be used to add flavor to your dishes. Some popular options include basil, cilantro, mint, parsley, rosemary, and thyme.
4. Spices: Like herbs, many spices are low FODMAP and can be used to add flavor to your dishes. Some popular options include cumin, paprika, turmeric, and cinnamon.
5. Tamari sauce: Tamari sauce is a gluten-free alternative to soy sauce that is also low FODMAP.
6. Lemon or lime juice: Adding a squeeze of lemon or lime juice to your dishes can add a bright, citrusy flavor without adding any FODMAPs.
7. Infused oils: Garlic-infused oil is a popular option for adding flavor without adding FODMAPs, but you can also try other infused oils like chili oil or rosemary oil.
By incorporating these low FODMAP seasoning options into your cooking, you can add flavor and variety to your meals without compromising your digestive health. As always, be sure to check the Monash University FODMAP app for serving size information and consult with a registered dietitian if you have any questions about following a low FODMAP diet.
