Freedom from FODMAPs: FODZYME Review 2023

If you're familiar with the low FODMAP diet, you'll know that the words freedom and FODMAPs rarely go hand in hand. However, I'm happy to say that this review, based on my recent experience with FODZYME, the enzyme alternative to a restricted low FODMAP diet, may change your mind.

I spent two weeks eating an unrestricted high FODMAP diet alongside the use of FODZYME. Read on to hear how FODZYME works and if the farts, flare-ups and finances compared to my expectations.

Ad: This post is kindly sponsored by FODZYME but all words and opinions are my own.

A quick reminder about FODMAP's

If you have irritable bowel syndrome (IBS), you may have heard of the low FODMAP diet, which is often recommended by doctors after a clinical diagnosis of IBS.

• FODMAP stands for fermentable, oligosaccharides, disaccharides, monosaccharides and polyols
• these are short-chain carbohydrates (sugars)
• only found in carbohydrate-containing foods
• poorly digested by most people
• ferment in the large intestine
• this fermentation can cause gut symptoms such as gas, pain, bloating, constipation and diarrhoea, particularly in people with IBS

Restricting FODMAPs in our diet helps us to see if they're contributing to our IBS symptoms. Clinical trials have shown the low FODMAP diet to be effective for 50-80% of IBS sufferers.

Reintroducing FODMAPs systematically back into the diet shows which ones we're sensitive to and in what amounts we can eat and tolerate them without causing flare-ups.

However, this is a very basic overview of what can be a complicated, frustrating and sometimes futile process. I've written many detailed posts on each stage of low FODMAP elimination, reintroduction and personalised phases.

FODZYME bridges the gap between freedom from FODMAPs and symptom control, making it suitable to use with or without the low FODMAP diet.

What is FODZYME?

FODZYME is a digestive enzyme blend that breaks down certain FODMAPs in food. It comes in a ready-to-eat powder that can be sprinkled onto FODMAP-containing food before eating to tackle common gut triggers.

How does FODZYME work?

FODZYME works directly on the food that you're eating and begins breaking down and pre-digesting FODMAPs in your meal as you eat. Unlike other enzyme supplements that typically come in capsule form, FODZYME's powder formulation starts to work as soon as it comes into contact with FODMAPs.

Which FODMAPs does FODZYME break down?

FODZYME's unique blend of enzymes breaks down fructans (fructooligosaccharides), GOS (galactooligosaccharides) and lactose.

These enzymes bind to their specific target FODMAPs and break them down into easier-to-digest sugars. For example;

• fructan hydrolase - breaks fructans down into fructose and glucose
• alpha-galactosidase - breaks GOS down into galactose, fructose and glucose
• lactase - breaks lactose down into glucose and galactose

A note about lactose: If, like me, you're someone that avoids all dairy products then you don't require the enzyme lactase. Whilst lactase only works to break down lactose there are no adverse effects from taking it as part of the FODZYME blend. In the absence of food containing lactose, the lactase enzyme passes harmlessly through the digestive tract and is excreted from the body.

What foods does FODZYME work on?

FODZYME works on foods that contain fructans and GOS (the O in FODMAP) and lactose (the D in FODMAP). Typically many of the highest FODMAP foods fall into these categories.

Fructan-containing foods such as;

• barley
• beans (many beans contain both fructans and GOS)
• bread (made from wheat or rye)
• cereal (made from wheat or rye)
• garlic
• leek (bulb)
• lentils (some contain both fructans and GOS)
• noodles (made from wheat)
• onion
• pasta (made from wheat)
• tofu
• wheat gluten (often used to make plant-based meat alternatives)

GOS-containing foods such as;

• beans
• lentils
• peas
• plant-based dairy and meat alternatives made with soy
• nuts

Lactose-containing foods including dairy based;

• cheese
• chocolate (milk)
• ice cream
• kefir
• milk
• yoghurt

These lists are by no means complete, so for the latest information on FODMAPs in foods, download the Monash app.

What foods does FODYME not work on?

At present, FODZYME does not work on foods that contain polyols (the P in FODMAP). This includes;

Sorbitol-rich foods such as

• apple
• avocado
• pear
• stone fruits such as cherries, peaches and plums

Mannitol-rich foods such as

• butternut squash
• cauliflower
• mushrooms
• sweet potato

However, Kiwi Biosciences, the creators of FODZYME, are working on developing an enzyme that specifically targets polyols.

FODZYME is designed to reduce the FODMAPs in a meal by working on foods containing fructans, GOS and lactose. For instance, it can help to reduce the overall number of FODMAPs in a meal such as cauliflower cheese by breaking down the cheese sauce (if dairy-based) and breadcrumb topping. In this way, FODZYME can still help to reduce the overall number of FODMAPs in a meal whilst not specifically breaking down polyols.

How do I take FODZYME?

You can watch me demonstrate how to use FODZYME on a variety of different foods in my FODZYME review video.

FODZYME is best used on chilled, room temperature, or comfortable eating temperature food. The enzymes may degrade when exposed to excessive heat over 60C/140F, so adding FODZYME while cooking is not recommended.

Standard FODZYME method

There are several ways to take FODZYME. The easiest method is to sprinkle one dose (about ¼ teaspoon) evenly onto the FODMAP-containing foods in your meal just before eating. The on-the-go sachets are pre-portioned with a single dose, while the home kit comes with a small measuring spoon.

Once added to your meal, stir the powder through and eat as usual. This way the powder is distributed throughout the whole meal and begins to break down the FODMAPs right there on the plate. Chewing thoroughly helps to break down the food and enzymes even further.

First bite FODZYME method

If you're eating something that cannot be easily sprinkled with powder, such as a sandwich or shared food like pizza, you can use the first bite method. To do this, sprinkle the full dose of FODZYME onto your first bite and chew the full dose in your first mouthful. Alternatively, you can also sprinkle a partial dose on a few bites throughout the meal as you eat.

With this method, you need to make sure you're chewing really well to help break down and mix the enzymes with the food.

Extra dose FODZYME method

If you're still eating after 30 minutes, a second dose of FODZYME should be used. This is because the enzymes themselves will have started to be digested and their activity will naturally decrease.

You may also decide to double the standard dose of FODZYME

• based on your personal tolerance and reaction
• depending on your appetite and typical meal size
• when eating FODMAPs that you're especially sensitive to or
• when eating an extremely high FODMAP meal

What does FODZYME taste like?

Most foods won't be affected by the taste of FODZYME. It is virtually tasteless with a faint sweetness. However, if you are sensitive to the taste of sweeteners, you may detect an initial sweet taste on certain meals where the powder remains intact, such as sandwiches and pizza, but it won't linger after chewing.

When stirred into a meal, FODZYME is tasteless, and any sweetness is offset by the savoury flavour of the food, with no obvious aftertaste.

The powder is finely ground, resembling icing sugar or powdered sugar, and dissolves effortlessly when stirred into the meal with no lumps, grittiness, or texture. Sprinkling the powder evenly across the surface of the food helps it dissipate even faster.

In my opinion, both the taste and texture are more noticeable when using the first bite method, rather than when shaking the dose onto your meal.

Is FODZYME safe?

FODZYME is certified as low FODMAP by Monash University and FODMAP Friendly and is suitable for use on a low FODMAP diet.

FODZYME is;

• casein free
• dairy free
• egg free
• free from artificial colours and flavours
• gluten free
• non GMO
• soy free
• vegan

Lab tested

FODZYME has undergone lab testing, both in human volunteers and in a scientifically validated model of the human digestive system known as SHIME. You can see a visual of the SHIME gut model here.

Third-party labs also test batches for allergens, heavy metals, microbes, and contaminants to ensure safety and quality.

A note about fructose

As fructose is also a FODMAP, and FODZYME breaks down fructans and GOS into fructose and glucose, you may be worried about the excess fructose.

FODZYME's clinical brief explains in better detail than I can how, for the majority of people, this potential excess fructose is generally balanced out by glucose in a typical meal. Initial trials showed that 70% of the fructose released was absorbed by the small intestine during typical digestion time.

If you have a rare hereditary fructose intolerance or are extremely sensitive to excess fructose then you may prefer to wait until further, extensive testing has been carried out.

Digesting enzymes

Digestive enzymes, including FODZYME, are metabolized in the digestive system just like any other protein. When FODZYME is eaten without FODMAPs it is harmlessly excreted from the body. This is good news for those using FODZYME in a social setting where you may not know if FODMAPs are in the food you're eating, or anyone unfamiliar with the FODMAP content of foods.

Does FODZYME work?

Gut model trial

In the SHIME gut model trial, 3g of inulin, a common, symptom-inducing fructan, was combined with FODZYME. The results showed rapid breakdown of fructans with 90% of the inulin/fructan being broken down to fructose within 30 minutes. To help you visualize this a little better 3g of inulin is roughly equivalent to 6 garlic cloves!

Human trial

During in-house, blind, randomised, placebo-controlled trials, a small group of healthy volunteers (non-IBS sufferers) were given 40g of fructans with either FODZYME or a placebo. It is important to note that 40g is typically 10 times the average daily consumption of fructans. The participants then recorded all gut symptoms for 24 hours.

The results showed a 4 times reduction in farting and a 100% reduction in diarrhoea when compared to the placebo trials.

A note about short-chain fatty acids (SCFA)

Additional SHIME trials revealed that while short-chain fatty acid (SCFA) production decreased, it was not totally depleted. This is good news for those worried about getting adequate variety and intake of prebiotic fibre on a low FODMAP diet.

One of the primary concerns with the low FODMAP diet is the substantial reduction of dietary fibre and prebiotic foods, such as garlic and onions, which are beneficial to overall gut health.

As complex carbohydrates, including resistant starch, fructans, GOS and polyols are fermented in the large intestine they produce SCFA's.

SCFAs play a significant role in

• healthy gut function
• blood sugar
• insulin resistance
• metabolism
• anti-inflammatory response
• immune system response

The findings suggest that using FODZYME, along with high FODMAP prebiotic foods, has a more favourable impact on SCFA production when compared to avoiding or limiting the intake of fermentable carbohydrates on the low FODMAP diet.

How FODZYME differs from other digestive enzymes

Digestive enzyme supplements are used to support the natural digestion process and assist the body in breaking down certain foods, making their nutrients more available to the body.

Many forms of individual enzymes can be supplemented to assist the body in breaking down proteins, fats, carbohydrates and dairy.

FODMAP specific

FODZYME's proprietary blend was designed specifically with FODMAPs in mind. Except for polyols (which is a work in progress for the team at Kiwi Biosciences), FODZYME tackles fructans, GOS and lactose all in one dose without the need for combining multiple individual enzymes.

Unique formula

FODZYME's unique proprietary formula includes the addition of fructan hydrolase, which no other product on the market offers. Fructan hydrolase is a wide-spectrum enzyme that breaks down a variety of fructans. Fructans are not only common FODMAP triggers but they're also incredibly common in a typical diet, making it hard for those particularly sensitive to FODMAPs to avoid them.

Delivery method

FODZYME's unique delivery method, in powdered form, differs from other enzymes which typically come as tablets or capsules. This means that FODZYME has the opportunity to get to work on the FODMAPs as soon as the powder comes into contact with the food, breaking them down more efficiently.

Powdered enzymes are also more readily available to tackle FODMAPs, meaning the effect and efficacy are not delayed or hindered by the time typically taken to break down a capsule shell.

Custom dosage

Enzymes are not one size fits all. FODZYME can easily be customized based on your individual needs, what you're eating, your meal size and FODMAP tolerances. The powdered dose can easily be halved or doubled, in a way that's not practical with a capsule.

The powder can also be sprinkled directly onto the most triggering foods for you, targeting each dose more effectively where you need it to be.

Who should try FODZYME?

FODZYME can be used by adults sensitive to foods containing fructans, GOS and lactose. Apart from lactose, we all lack the enzymes required to digest FODMAPs. For most people FODMAPs are metabolized in the body unnoticed or are fermented by gut bacteria, producing those good SCFAs. For those who don't tolerate them, FODMAPs instead trigger all sorts of gut issues.

FODZYME is also suitable for those with or without experience with the low FODMAP diet. This makes it a more accessible approach for anyone unsuited to or unfamiliar with a low FODMAP diet.

FODZYME without a low FODMAP diet

May be suitable for you if:

• A health professional has suggested you might benefit from FODMAP reduction but that a traditional low FODMAP diet is not right for you.
• Hyper-focusing on weighing portions and the FODMAP content of food may be triggering for you.
• You find it difficult to understand or follow a low FODMAP diet.
• The low FODMAP diet confirmed that you are sensitive to FODMAPs, but you were unable to comply with or complete the diet.
• You do not have the resources to attempt or adhere to a low FODMAP diet.

FODZYME with a low FODMAP diet

When using FODZYME alongside a low FODMAP diet it's advisable to wait until you've reached the final, personalised phase of the diet. This is so that you can get an accurate picture of which FODMAPs you're sensitive to and in what amounts you can reintroduce them back into your diet.

FODZYME can then be used as part of your ongoing personalisation plan to support your digestion, expand your food choices and promote FODMAP freedom.

My review of FODZYME

Introduction

Before I tell you how it went I need to remind you that I completed the low FODMAP diet years ago. This means that for the past few years, I've been regularly eating high FODMAP foods and have worked consistently to increase the amount of beneficial prebiotic fibre and FODMAPs that I eat daily.

I call this my free and easy method and it can regularly result in symptoms when I go overboard with portion sizes. I've continued to tolerate these symptoms as pay off for the varied diet and benefits to my microbiome. However, the possibility of finally being able to eat freely with less chance of a flare-up intrigued me about FODZYME. It seemed too good to be true so I had to try it.

Eating habits

Typically, I eat breakfast and lunch alone and my evening meal with my husband. As a result, I naturally eat fewer FODMAPs throughout the day and a high FODMAP meal at night.

To fit comfortably into a slinky dress for a family wedding, over the past few months I've significantly reduced my intake of foods that make me bloat. This includes wheat products, sulfurous veggies and excessive amounts of beans and legumes.

So to test out FODZYME, I would say that my recent eating habits have been similar to the initial, tentative stages of my personalised low FODMAP diet.

What I ate during my review

Over two weeks, I tested FODZYME with the high FODMAP meals listed below. I ate each meal in the evening with a washout day or two in between. This is similar to the process used during the reintroduction phase of the low FODMAP diet and helped to give me an idea of how FODZYME worked on each meal whilst reducing the risks of FODMAP stacking.

I continued to eat my usual breakfast and lunch, typically these overnight oats for breakfast and veggie fried rice, salad or soups for lunch.

These are the high FODMAP meals I ate on the days that I tested FODZYME;

• roast chicken-style dinner with onion gravy
• vegan chicken and bacon sandwich with fries and homemade coleslaw
• chana dahl curry and rice
• lentil, barley, beetroot and vegan feta salad
• black bean burrito with salsa
• creamy mushroom-filled pasta with garlic bread
• pizza with tempeh ham

They contain a variety of some of my known FODMAP trigger foods such as garlic, onions, beans, Brussels sprouts and wheat bread.

Day 1: Roast dinner

• chicken-style wheat and pea protein roast - fructans and GOS
• Brussels sprouts - fructans
• onion gravy - fructans
• sage and onion stuffing - fructans
• carrot and swede mash - sorbitol (not targeted by FODZYME)
• roast potatoes = 0
• roast parsnips - 0
• kale = 0

As a Yorkshire lass, roast dinner is one of my favourite meals, but I usually feel bloated, sluggish and in pain after eating it. I will often wake the next day still feeling full and my poor, long-suffering hubby will usually be in the firing line for my sprout farts for the next 24 hours.

Typically I have a hard time regulating my portions but in the interest of fitting into that dress, I had a slightly smaller portion of everything except the Brussels sprouts than I would usually eat. You can see from the video that it was still a decent plate of food, swimming in thick onion gravy.

Watch the review video to see how I targeted the enzymes specifically on the food with the most FODMAPs.

How I felt after eating on day 1

I was honestly shocked the next day when I woke up bloat-free and ready to eat breakfast. The absence of that heavy feeling that comes with a large, FODMAP-heavy meal was obvious and lasted all day.

Unusually, for the first time in as long as I can remember I didn't have any persistent, foul-smelling gas from the Brussels sprouts!

Roast dinner: FODZYME versus FODMAPs

This meal would have required significant changes to be able to eat it without FODZYME on a restricted low FODMAP diet.

The chicken-style roast contained pea protein. It's notoriously difficult to assess the FODMAP content of pea protein without testing the specific brand used. For this reason, I would likely have avoided it altogether. This would mean making my own wheat-gluten chicken alternative from scratch. I've never actually attempted this before but using this recipe for vegan roast chicken by School Night Vegan takes specialist ingredients, several steps, and requires cooking twice. All in all, it takes 3.5 hours from scratch versus popping the ready-made roast in the oven for 1 hour.

I would have removed the sprouts and stuffing completely. I have made my own low FODMAP sourdough stuffing in the past but it's unlikely I'd bother for a regular roast unless it was a special occasion.

The gravy would have been made without onions. I'd also need to use granules from a specialist brand such as Massels low FODMAP gravy which costs almost four times more than my regular brand.

Day 2: Chicken BLT with fries and coleslaw

Sandwich

• wheat bread - fructans
• chicken style wheat and pea protein roast - fructans and GOS
• bacon style wheat and pea protein rashers - fructans and GOS
• Roma tomato - fructose (not targeted by FODZYME)
• lettuce - 0
• cucumber - 0

Coleslaw

• raw onion - fructans
• raw red cabbage - fructans
• carrot - 0
• radish - 0
• salad cream (vegan) - 0

Fries

• potato fries - 0

My nemesis has always been eating too much bread. As I've significantly cut down on the amount I eat these past few months I was fully expecting a rumble in the jungle following this meal!

Raw onions are also one of my biggest trigger foods, affecting both my upper and lower digestive tract.

Wondering how I used FODZYME on tricky food such as this sandwich? Let me show you.

How I felt after eating on day 2

Surprisingly, I felt good! I experienced my usual mild upper GI symptoms from the raw onions such as belching and mild indigestion shortly after eating, which are not FODMAP reactions. However, the typical burning, bubbling sensation lower down in my gut, which I usually expect several hours after eating raw onion, never came.

Unsurprisingly, the sandwich made me feel more bloated than I have recently in my bread-free state yet I skipped the lingering heaviness that usually comes after eating a decent serving of wheat bread.

Chicken BLT: FODZYME versus FODMAPs

Growing up, I was raised on cheap white bread to bulk out meals and fill me up. There are very few things I wouldn't consider slapping between two slices of bread to make a butty. So you can imagine my sadness during the low FODMAP diet when I virtually gave up eating sandwiches. I didn't enjoy the texture or inflated price of gluten-free bread, and sourdough bread is typically out of my budget.

When following the low FODMAP diet, I would have likely only eaten a meal like this when a flare-up would not have interfered too much with my plans for the next few days. In terms of the bread, I would have waited until I found affordable, yellow sticker sourdough bread on sale.

As with the roast dinner, I would need to make my wheat chicken slices from scratch to avoid pea protein, or more likely just leave the chicken out. I would have made the bacon-style slices from tofu and marinated them overnight in a smoky homemade marinade or a specialist low FODMAP BBQ sauce like this one from Bay's Kitchen.

I frequently make low FODMAP coleslaw that omits the raw onion and increases the amount of radish. In this meal, I would have also left out the raw cabbage to decrease the fructans and avoid the risks of FODMAP stacking.

This is the type of meal I would typically choose for an impromptu lunch out and then suffer for the rest of the day in silence, discreetly popping the button open on my jeans.

Day 3: Chana dahl curry

• chana dahl (dried, soaked and pressure cooked) - GOS
• red lentils (dried, unsoaked and pressure cooked) - GOS
• onion - fructans
• garlic - fructans
• green bell pepper - fructans
• curry powder (containing garlic) - fructans
• tomatoes - fructose (not targeted by FODZYME)
• carrot - 0
• ginger - 0

Before starting the low FODMAP diet, the thought of having a curry without garlic or onion was unimaginable. However, I gradually learned to use different ingredients and techniques to add the flavour that I felt was missing. Out went the alliums and in came fresh ginger and asafoetida.

This curry is a return to my pre-FODMAP days when I believed every meal could be fixed by adding more garlic!

Due to my inexperience with cooking in the instant pot this curry recipe was almost a fail. Thankfully, the confidence that FODZYME has given me so far, meant that I could salvage it with a high FODMAP fix.

Watch the video to see how I rescued the recipe and how easily FODZYME dissolves into a saucy meal.

How I felt after eating on day 3

Pretty shocked that a double helping of GOS didn't = double trouble of GAS! I had a bit of mild wind at bedtime and the following day but nothing like the tornado I'd usually expect after eating this amount of pulses in one sitting.

Interestingly my hubby, affectionately nicknamed iron guts, had about the same amount of wind as I did. This is a good example of how a lack of enzymes to tackle GOS and fructans can affect us all, not just those with gut issues.

Chana dahl curry: FODZYME versus FODMAPs

Out of all the meals I've tested so far, this one would be the easiest to adjust to suit a restricted high FODMAP diet. Curries, stews, and soups were my go-to meals during the elimination phase. These dishes are easy to bulk up with low-FODMAP veggies.

However, if you're trying to stay true to a favourite family recipe, you may find that many adaptations are needed to make these dishes low FODMAP, making them unrecognisable from the original. Although this can be great for your gut, it can be challenging to satisfy expectations, especially when cooking for others.

To make this curry low FODMAP, I would swap the dried chana dahl and lentils for a small serving of canned chickpeas. To avoid wasting the remaining chickpeas, I would make enough curry to last for several days, something I frequently did during the restricted phase of the low FODMAP diet.

However, eating the same meal several days in a row can be monotonous, remove spontaneity from mealtimes, and doesn't allow for cravings or last-minute changes. There's also the risk that if you react to the FODMAPs in the meal, you'll be unlikely to want to eat the leftovers, and the remaining portions will go to waste.

To make up for the small serving of chickpeas, I would add some extra protein, such as firm tofu, tempeh, or peanut butter, which contains fructans. I would remove the fresh onion and garlic and replace them with garlic-infused oil and leek greens. I would make my garlic-free curry powder from scratch or buy a specialist brand and add asafoetida, which isn't typically included in premade blends.

Day 4: Bean burrito and salsa

Wrap

• soft wheat tortilla wrap - fructans
• pinto beans (dried, soaked and pressure cooked) - fructans and GOS
• red onion - fructans
• garlic - fructans
• vegan sour cream cheese (coconut oil based) - fructans
• white rice - 0
• lettuce - 0
• cumin - 0
• smoked paprika - 0
• chilli flakes - trace fructose (not targeted by FODZYME)

Salsa

• raw red onion - fructans
• cherry tomatoes - fructose (not targeted by FODZYME)
• green and yellow bell pepper - fructose (not targeted by FODZYME)
• spring/green onions - fructose in very large amounts (not targeted by FODZYME)
• basil - 0
• parsley - 0
• garlic oil - trace fructans (due to garlic pieces)
• lime juice - trace fructans

This is probably the FODZYME challenge I was most excited about. I haven't eaten dried beans, cooked from scratch in over 6 years! As any low fodmapper knows, canned beans are usually easier to digest and have a larger low FODMAP serving size.

Despite how far I've come since completing the low FODMAP diet and introducing a variety of foods, dried beans were still a challenge for me. I had a mental block that beans were one of my biggest IBS triggers when I first became vegan and that kept me from switching from canned to dry.

Could FODZYME finally offer me true food freedom?

Learn this sneaky trick for tackling the FODMAPs in pre-prepared foods.

How I felt after eating on day 4

This was THE test to end all tests and the results didn't disappoint. My fartometer expectations after this meal were high!

Not only did I go totally overboard on the fructans but I also committed the biggest low FODMAP sin and used the leftover cooking water from the beans in the recipe rather than throwing it away.

Although I experienced some mild farting, it was nothing close to what I expected without FODZYME. Some farting is normal after a meal high in fibre, and we shouldn't be unrealistically trying to eliminate them altogether.

Bean burrito: FODZYME versus FODMAPs

Turning this bean burrito into a low-FODMAP-friendly meal would require many changes. Along with the wheat, dried beans, FODMAP-infused cooking water, garlic, and onion, we also need to consider the portions. When I measured out the beans for this recipe, I expected four servings. However, once I spread half of them across the wrap, I realized it only made two good portions. So unknowingly, I ate nearly five times the recommended low FODMAP portion for dry pinto beans in a single sitting!

During the elimination phase, I would have stuck to a small serving of well-rinsed and drained canned beans. After trying different expensive yet inedible brands of gluten-free tortilla wraps, I gave up and switched to hard corn taco shells.

The salsa would still be delicious but the red onion and garlic would have to go, replaced by spring onion tops and garlic oil.

If we want to pimp this up with a ready-made salsa or sauce, we need to pay a premium for the convenience. Something like this Fody taco sauce at £5.95 would work well.

Day 5: Barley, beet and feta salad

• premade flavoured lentil pack (including garlic and onion) - fructans + GOS
• barley (dried, soaked and pressure cooked) - fructans + GOS
• beetroot/beets - fructans
• vegan feta (coconut oil based) - fructans
• hummus dressing - GOS
• plum/Roma tomatoes - fructose (not targeted by FODZYME)
• spring/green onions - fructose in very large amounts (not targeted by FODZYME)
• cucumber - 0
• lettuce - 0
• rocket - 0
• fresh peas shoots - unlisted but presume GOS

It's disheartening to hear so many people say they're intolerant to salads and fresh, raw veggies. Even though I'd been enjoying main meal salads for years before going vegan, I never realized that they might be the cause of my symptoms. I mean, I was eating a delicious and healthy meal, so how could it be the culprit?

Despite my efforts to push my food boundaries and figure out which raw foods and portions work best for me, getting the balance right can still catch me out.

Let me show you my top tip for getting FODZYME to stick to the FODMAPs.

How I felt after eating on day 5

Although not necessarily an IBS issue I find that salads and raw food in general tend to cause me belching and indigestion. Since I'm more used to dealing with symptoms further along my digestive system, these upper GI issues can often leave me feeling worse than my typical IBS flare-up.

Whilst I didn't expect FODZYME to make much difference, this not being a FODMAP issue, I was pleasantly surprised. I experienced a mild amount of indigestion shortly after eating which is typical for me with this type of meal.

Usually, a few hours later I'd expect a feeling of fullness and heaviness that can last into the night. I've realised this in part is due to large portions and not chewing enough. Whilst testing out FODZYME I've been paying much more attention to chewing thoroughly, to help mix the enzymes with the food as I'm eating. This could explain the noticeable reduction in discomfort than I'd typically expect.

Barley, beet and feta salad: FODZYME versus FODMAPs

Salads are pretty interchangeable for me, and it's usually a case of throwing together whatever I have on hand. As long as it contains grains or carbs and some protein, I'm happy. However, making my salads into a filling, satiating main meal often involves a tricky, delicate balance to avoid the chances of FODMAP stacking.

Switching this high FODMAP salad to a low FODMAP version doesn't require too many drastic substitutions, but feeling the difference FODZYME made to my symptoms afterwards is a swap I'd be happy to make every time.

Although I love barley, it's one of the most troublesome grains for me, so I avoided it during my elimination phase. To beat the bloat, I need to soak it overnight and cook it well. On a restricted low FODMAP diet, I'd swap the barley in this salad for brown rice.

The flavoured lentils could be swapped for plain green lentils, rinsed and drained from a can. Whilst these are fine for me hubby doesn't particularly enjoy his lentils plain so we would have ended up opening both the premade pack and a can of lentils and have to factor the leftovers into our meals for the coming week.

I'd use pickled beetroot, which is much lower in FODMAPs than raw, canned, or boiled beets and try to balance out the acidic taste with garlic oil and salt.

The creamy hummus dressing would be a big no unless I'd gone to the extra effort of making my low FODMAP hummus recipe. Instead, I'd replace it with a mixture of coconut yoghurt and mayo.

Day 6: Filled mushroom pasta and garlic bread

Pasta

• mushroom-filled wheat pasta - fructans and mannitol (mannitol not targeted by FODZYME)
• soft tofu - fructans and GOS
• vegan soft cheese (coconut oil based) - fructans
• wild garlic - unlisted but presume fructans
• leek greens - 0
• spinach - 0
• fresh basil - 0
• lemon juice - trace fructans

Garlic bread

• wheat roll - fructans
• garlic - fructans
• wild garlic - unlisted but presume fructans
• butter - 0

Pasta and garlic bread is one of my all-time favourite combinations and I'm fully prepared to suffer the consequences of indulging in them to satisfy my cravings. Sadly, temporary foodie pleasure usually = FODMAP-induced pain.

Typically, this is the kind of dish I would order when eating out, followed by several days of clearing my calendar to manage the aftermath of symptoms. Additionally, I seem completely incapable of cooking a single serving of pasta, which leads to overeating to the point of discomfort.

As this combination was very fructan heavy I decided to use a double dose of FODZYME in a single sitting. I added one dose to the pasta and one dose to the garlic bread before tucking in.

Sometimes only a double dose of FODZYME will do.

How I felt after eating on day 6

I feel as though I really put FODZYME and my limits to the test with this one. If a meal like this feels unrealistic for you at this time I encourage you to be patient with yourself. I've worked long and hard on slowly increasing my FODMAP threshold over time. Jumping in with a meal like this at the start of my reintroduction journey could have been a disaster, with the potential to negatively impact further reintroductions.

As it turned out, the double dose of FODZYME handled all those fructans beautifully and helped further enhance my tolerance to this FODMAP-filled meal. I don't remember the last time I managed to eat the delicious combo of pasta and garlic bread without experiencing some level of digestive distress.

Even more surprisingly, the following day turned out to be the first day of my unpredictable menstrual cycle. Whilst this would be exactly the type of comfort food I'd turn to at this time, I'd also expect significantly more gut issues than I experienced on this occasion.

Pasta and garlic bread: FODZYME versus FODMAPs

Preparing this meal on a restricted low FODMAP diet seems almost impossible.

The only way to properly replicate this would be to make the pasta from scratch and I'm yet to find time in my life for that. If a filled pasta exists that is also low FODMAP, gluten free and vegan then I'm yet to discover it. Fresh gluten free pasta typically includes egg as a texture and flavour improver. I'd be restricted to whichever vegan, gluten free pasta was available in my budget, typically a basic dried fusilli or penne.

To create a FODMAP-friendly version of this dish, I would substitute soft tofu in the sauce for firm tofu blended with a splash of milk. Foraged wild garlic, which brings bold and earthy flavours, would be replaced with more spinach.

Canned mushrooms, which contain fewer FODMAPs than fresh ones, would be an excellent option for the pasta filling, as they can be easily blended into a paste.

If you miss garlic, you could use a powdered substitute such as Freefod garlic replacer. Garlic oil, which I typically use, might be too oily for the pasta, but it would make an excellent substitute on low FODMAP toast for garlic bread.

If you crave the bold flavour of wild garlic, you might want to try using a pinch of FODMAP-certified garlic scape powder, available in Fodshop (for my Australian friends). At an eye-watering $160 AUD per 100g, I'd rather take my chances with the free and foraged variety.

Day 7: Pizza with tempeh ham

• wheat pizza base - fructans
• tempeh ham - fructans and GOS
• onion - fructans
• garlic - fructans
• vegan cheese (coconut oil based) - fructans
• green bell pepper - fructose (not targeted by FODZYME)
• tomato passata - fructose (not targeted by FODZYME)
• green olives - 0

Who doesn't love pizza? Unfortunately, it rarely loves me back! As a vegan, I gave up on finding a decent ready-made pizza years ago, but I've been making my pizza sauces from scratch since I was a student.

A dear friend of mine showed me his way of making the sauce, which involved simmering the toppings into the tomato sauce rather than just laying them on top of the pizza. I've been doing it that way ever since. While this method does nothing to temper the FODMAPs, it does result in a rich, flavourful sauce to spread upon your chosen base. He also used to slow-rise his dough, but I'm far too lazy for that, so I rely on shop-bought, ready-to-roll bases.

See how simple using the FODZYME 1st dose method can be when eating out or sharing with a friend.

How I felt after eating on day 7

Amazing! There's no other way to describe being able to scoff down a fully loaded pizza without any digestive consequences.

Although I am learning to better control my portions, I would have normally expected significant bloating and discomfort after eating this much pizza in one go.

One thing I couldn't show in the video is that 30 minutes had passed between starting and continuing to eat due to filming, photographing, and tidying away the equipment. For this reason, I decided to use a second dose of FODZYME before finishing the rest of the pizza. If I had been eating normally and without disruption, I would likely have stuck to a single dose.

I can't say whether the double dose tipped the scales in my favour or not. All I know is that I remained bloat-free and satisfied without any discomfort or feeling overly full.

Pizza: FODZYME versus FODMAPs

Early on in my low FODMAP journey I stumbled upon Schar, low FODMAP certified pizza bases and thought I'd hit the jackpot. I even made a cute video bragging about all the exciting ways you could have your low FODMAP pizza and eat it too.

Fast forward a few years, and whether due to an initial typo or retesting (only the Monash Gods know the truth) that pizza base is now only considered low FODMAP in one-slice servings. ONE. SINGLE. SLICE!

Can you tell I'm still disgusted by this turn of events? Without the help of FODZYME, this pizza would look very different and very pitiful on your plate.

For a low FODMAP version, I'd do away with the garlic and onions in the sauce and probably finish the pizza with a drizzle of garlic oil before serving. The rest of the toppings could stay the same.

I assume the Schar pizza bases can be frozen; otherwise, what happens to the rest of the base after you take your precious slice? You could, of course, share it, but then you're paying a premium for a specialist product. Let's be honest, who wants to eat a gluten-free pizza base unless it's medically necessary?

While the pizza itself wouldn't need to change dramatically, the serving size would. To make a complete meal of a single slice on the low FODMAP diet, I would need to add chips/fries and a hefty side salad to feel satisfied.

In terms of the FODZYME dosing method, this one was by far the most obvious in taste and texture. However, as you see in the video, the first bite method did not come to play. It is a substantial dose to take all in one bite, but I'm willing to go big or go home when it means I get to enjoy the rest of my meal without a care in the world.

FODZYME Review Video

I ate all my favourite high FODMAP foods while using FODZYME. Watch the video to see what I ate and how to use FODZYME on different foods to get the best results.

FODZYME Vs FODMAPs Final Thoughts

Decades of living with IBS have made me sceptical about many food supplements. Often, products overpromise but underdeliver, while exploiting vulnerable people. So, I was very wary about trying a powder that claims to target the triggering FODMAPs in food.

However, as you can see, FODZYME exceeded my expectations. I was thrilled at the difference it made in the face of some seriously loaded high FODMAP meals. Based on my experiences with FODZYME and my relationship to the low FODMAP diet, here's how I feel FODZYME compares.

Effectiveness ⅘

In my experience, the low FODMAP diet is very effective in identifying and reducing high FODMAP foods that may trigger IBS symptoms. While I know this is not everyone's experience, I felt empowered by being able to avoid symptoms and noticed a considerable improvement in the severity of my flare-ups.

However, after completing all three phases of the low FODMAP diet and despite knowing my triggers, I found myself struggling to reintroduce prebiotic, fibre-rich foods into my diet without causing symptoms.

I regularly end up tipping the scales the wrong way but just accepted that this was the price I had to pay for normalising my diet and building up my tolerance to high FODMAP foods.

This is where FODZYME comes into its own. FODZYME bridges that gap between knowing which FODMAPs you're sensitive to and slowly getting them back into your diet anyway. It allows you to begin to reclaim your food freedom whilst keeping those pesky FODMAPs in check.

During my review, I found FODZYME to be extremely effective at reducing the overall FODMAP load of my meals. This was evidenced by limited and reduced instances of bloating and an overall pain-free experience. This gave me growing confidence to combine foods I might usually avoid eating together due to the risk of FODMAP stacking.

The only way FODZYME could improve its effectiveness would be to target the full range of FODMAPs including polyols. Thankfully this is already in development and will hopefully be included in the near future.

Despite eating meals and ingredient combinations significantly high in FODMAPs all of my bowel movements during this time would have been considered normal on the Bristol Stool Chart.

I've no doubt that in the earlier days following the low FODMAP diet, it would have given me great confidence to eat in a more natural, unrestricted way. This mindset would have been invaluable, particularly during special occasions, celebrations and when eating out.

Ease of use ⅘

Unlike the months spent researching, double checking safe food lists, shopping for specialist items, food prepping, label reading and following the low FODMAP diet, FODZYME is effective regardless of what you know. It just gets on with breaking down the FODMAPs in food, whether you understand the process or not.

While I always advocate for knowing what you're putting into your body and how it works or why it's necessary, it's a relief to know that you don't need a degree in dietetics to support your digestion with FODZYME.

Using FODZYME is as simple as deciding how best to add it to the food that you're eating. It can be used with or without prior knowledge of the low FODMAP diet. However, in my opinion, knowing a little about which FODMAPs are in the food you're eating will help you to use FODZYME more effectively.

During testing, I found the on-the-go sticks to be slightly easier and more convenient to use than the home kit. When shaken from the packets, the enzymes were distributed more evenly across the food versus tapping off the spoon. I was also nervous about the risks of knocking or spilling the full tub of powder each time I opened it.

Nutrition and diet diversity 5/5

Diet diversity has been the biggest factor in encouraging me to move beyond the low FODMAP diet. It can be tempting to stay in elimination limbo and restrict high FODMAP foods long-term to avoid potential flare-ups. However, this restricted way of thinking, feeling, and eating is damaging to both physical and mental health.

Research as to how the microbiome and digestion are affected by the low FODMAP diet is still emerging. Until it's clearer we need to follow medical advice as to how long to follow the diet and do all we can to ensure our nutritional needs are being met.

Since reintroducing high FODMAP food back into my diet regularly I've found a level of symptoms I'm prepared to tolerate in exchange for food abundance. However, many factors influence our individual tolerances. I know all too well that in a former career or stage of life, I wouldn't have been able to diversify my diet as much as I have, without risking symptoms affecting my quality of life.

FODZYME can help you address the nutritional gaps left by restricted eating. Reintroducing fructan and GOS-containing foods alongside a dose of FODZYME allows for enhanced tolerance to some of the most beneficial prebiotic foods, essential for overall gut health.

Cost ⅗

In the current economic climate, the cost is often the biggest deciding factor when it comes to what is accessible for our health and well-being. Even back in 2017, when I was working full time and the economy had not yet gone to shit (pun intended), I struggled with balancing the cost of my gut health and a low FODMAP diet.

Despite being fortunate enough to be able to access a dietitian and specialist consultations on the NHS, the financial implications of my IBS were still a burden.

During the initial stages of my low FODMAP diet, I quickly realized that the costs could easily spiral out of control if I didn't get a handle on things. This led me to start getting very creative in the kitchen. I made most of my staples and food from scratch and avoided expensive, specialist foods as much as possible. While this helped keep my grocery bill down, the downside was my investment shifted to the amount of time it took to do everything alone.

Whether you pay in money, time or effort there's no getting away from the fact that the low FODMAP diet is not feasibly or financially accessible to all. This brings me to the costs associated with FODZYME.

As someone who enjoys cooking, prepares most meals at home and eats out infrequently, I find the additional £1.11 per dose of FODZYME to be a worthwhile investment. (See full cost breakdown below).

I plan to target my use of FODZYME to special occasions, takeaways, social events, and eating out in the future. In these circumstances, I believe the value of having FODZYME available is more than worth it.

If you rely on specialist low FODMAP grocers, FODMAP-approved brands/foods and pre-prepared meals, then the cost of FODZYME is likely to be equal to or less than what you're currently spending.

It's also important to consider the cost of time and effort. As someone with several chronic health issues that significantly impact my energy levels, there are days when using FODZYME instead of spending hours shopping, reading labels, and meal prepping is worth its weight in gold!

Social and Lifestyle 5/5

I feel as though FODZYME was made purely to encourage socially awkward introverts like me to leave the house. In social situations, where eating is involved, FODZYME is unrivalled in its ability to allow for a more natural and stress-free eating experience.

Do you remember those days of reciting a never-ending list of restricted foods to a disinterested waiter? Everyone at the table rolling their eyes and making snide comments? Well, FODZYME changes all that!

Although you may raise a few eyebrows when you discreetly pull out a packet of white powder, as long as you sprinkle it on your food and don't snort it, you're good to go!

I haven't had the chance to use FODZYME while travelling yet, but it's definitely coming with me on our next road trip. Just knowing that it's available on trips, days out and holidays is already doing wonders for my anxiety levels.

Conclusion ⅘

My overall conclusion is that FODZYME has the potential to spare you from a lot of flare-ups and food avoidance. It enables unrestricted eating and encourages a more positive mindset around food.

Although it offers a stand-alone, alternative solution to the low FODMAP diet, from the perspective of someone who has been through the diet, I believe that having a basic understanding of your FODMAP triggers would allow for more effective, targeted use of FODZYME.

While it can be used safely with all meals containing fructans, GOS, and lactose, the associated cost may prohibit some people, myself included, from using it with every meal. In my opinion, using FODZYME strategically on your favourite foods, celebrations, and social eating occasions offers unparalleled food freedom while supporting your digestion.

How much does FODZYME cost?

The cost of FODZYME varies depending on the kit you choose, whether you opt for a one-time purchase or a subscription, and the shipping fees to your destination. If you're in the U.S., good news! Shipping is free!

To give you a good idea, as of May 2023, the prices directly from FODZYME are as follows:

Starter kit (5 individual on-the-go doses with 30% more enzyme activity due to a larger dose )

• £16/$19 + shipping

Home kit (60 doses in a recyclable jar with a measuring spoon)

• £68/$81.25 + shipping for a one-time purchase
• £54.40/$65 + shipping for a 30, 45 or 60-day rolling subscription

On-the-go kit (30 individual on-the-go doses with 30% more enzyme activity due to a larger dose)

• £68/$81.25 + shipping for a one-time purchase
• £54.40/$65 + shipping for a 30, 45 or 60-day rolling subscription

Anywhere bundle (60 dose home kit + 30 dose on the go kit)

• £124/$149 + shipping for a one-time purchase
• £99/$119 + shipping for a rolling 30, 45 or 60-day subscription

For example, if you choose a subscription to the Anywhere bundle (which contains 90 doses), the cost per dose of FODZYME would be £1.10 per dose plus shipping. The shipping fees vary depending on your location. In this example, shipping to the UK costs £9.00 per order, which would add 1 penny per dose.

Subscriptions are flexible and can be adjusted to recur every 30, 45 or 60 days. You can skip, cancel or change the frequency of subscriptions to suit your usage. There's also an option to add one-time purchases to your current recurring subscription.

I've received two shipments directly from FODZYME so far. Each one took 21 - 28 working days, but everything arrived well-packaged, in perfect condition, and with no additional duty charges to pay. However, please note that import duties and taxes may vary and can add unexpected costs that are not covered in the shipping fees. Therefore, make sure to check the import duties and taxes for your country before placing your order.

FODZYME money-back guarantee

FODZYME also offers an amazing, no-questions-asked, 30-day return policy on your first order. This gives you ample time to try the product for the first time risk-free. If FODZYME hasn't rocked your world, simply request a refund within 30 days of receiving the product, and you'll receive your money back. However, please be aware that the returns policy may change over time. Therefore, always reach out to the team at FODZYME to check their most recent returns policy.

FODZYME 15% off discount code

FODZYME are kindly offering my readers a 15% discount on their first purchase of a subscription or one-off sale, purchased on the FODZYME website. Follow this affiliate link to claim your FODZYME discount or use the code THEIRRITABLEVEGAN (no spaces) at checkout. Please note the discounted amount doesn't show up until you reach the checkout page.

If it's within your budget, then an Anywhere subscription offers the best value. All subscriptions are automatically 20% cheaper than one-off sales. On top of this, the combined Anywhere bundle is 10% cheaper than subscribing to the kits separately. My 15% discount will be applied on top of these existing discounts. This makes the Anywhere subscription 45% cheaper than a one-off purchase of both individual kits.

Understandably, this discount only applies to sales made directly on the FODZYME website and not to purchases from a third-party seller.

Where to buy FODZYME

You can buy directly from FODZYME if you live in one of the following countries:

• United States (free shipping within the U.S.)
• Australia
• New Zealand
• United Kingdom
• Canada
• Belgium
• Brazil
• Netherlands
• Poland
• Austria
• Germany
• Czechia
• Slovakia
• Switzerland
• United Arab Emirates
• Israel
• France
• Denmark
• Italy
• Finland
• Norway
• Sweden

Allow up to 21 working days for delivery. Always check the import duties and tax for your specific destination as these are not included in the shipping costs.

FODZYME also work with several international retailers which will likely result in quicker delivery times for international customers;

FODMARKET (Affiliate link) - United Kingdom

FODPOD - United Kingdom

FODCORNER (Affiliate link) - Andorra, Austria, Belgium, Bulgaria, Croatia, Republic of Cyprus, Czech Republic, Denmark, Estonia, Finland, France, Germany, Greece, Hungary, Ireland, Italy, Latvia, Lithuania, Luxembourg, Malta, Monaco, Netherlands, Norway, Poland, Portugal, Romania, San Marino, Slovakia, Slovenia, Spain, Sweden, Switzerland and United Kingdom.

FODSHOP (Affiliate link) - Australia and New Zealand

GLOW PROTEINS- Australia

It's worth checking the difference between prices, shipping, potential duty/taxes and my 15% discount code when ordering from FODZYME compared to your local retailer. Currently, it appears cheaper for me to order directly from FODZYME, but it's best to do your calculations based on your location.

If you're ready to begin #makingfoodpainless then leave all your questions in the comments box below. I'd love to be able to help you decide if FODZYME might be right for you. Let me know what meal you'd love to be able to eat pain-free.

Sponsored Post Disclaimer

Ad: This post is sponsored by FODZYME.

Sincerest thanks to the team at FODYME for allowing me to share my honest thoughts without attempting to influence the content.

Always consult your health team before making any changes to your diet and supplement regime. The low FODMAP diet should only be followed with the help of a FODMAP-trained dietitian following a medical diagnosis of IBS. FODZYME is not intended to replace your current medication or to be used to treat specific health conditions.

This review reflects my personal experience with FODZYME in April/May 2023. Please note that the product, formula, packaging, pricing and subscription are subject to change without notice and may not be as described here. Please see the official FODZYME website for the most up-to-date information and pricing.

This review contains affiliate links. Purchasing through these links means I may receive a small financial commission. This does not affect your rights as a customer and helps to support the work that I do. Thank you for supporting my content in this way.