We hear from so many users that they want to do a FODMAP Challenge with their FoodMarble AIRE, but find it hard to slot it in to their day.
Let’s focus on our digestive health, by looking at what is needed to complete a successful FODMAP Challenge with your FoodMarble AIRE!
What do you need to do before a FODMAP challenge?
Select the FODMAP that you want to test.
If you are unsure, check out any of the following blogs: lactose (the “dairy” sugar), fructose (the “fruit” sugar), inulin (the “wheat” sugar) and sorbitol (the “low cal” sugar) to help you decide.
Make sure you eat a low FODMAP meal the evening before.
This is so your digestive tract is relatively empty, in terms of gas. It is important to have a low level of fermentation before you start your challenge so we are able to see exactly how your body reacts to the test FODMAP.
For low FODMAP meal ideas, check out some of our latest low FODMAP recipes (Pot Roasted Carrot Risotto, Vegetable Pasta, Instant Noodles or Teriyaki Chicken. If none of them tickle your fancy, please use our Food Database in the app to help guide you.
For some more inspiration, I have listed some low FODMAP staples
- Meat, fish and eggs: They are safe to eat as they contain no FODMAPs
- Grains: Rice (brown and white), quinoa (black, red and plain), corn taco shells or tortilla wraps and noodles (rice and Konjac)
- Pasta: Wheat free pasta (corn, brown rice, quinoa)
- Vegetables: Lettuce (all types), white potatoes (baby and full size), carrots, parsnips, bean sprouts, red bell pepper, broccoli (whole), cucumber, chillis and courgette
- Fruits: Oranges, banana (firm), strawberries, kiwi and pineapple
- Dairy: Butter, cheddar cheese (40g), brie cheese (40g), Mozzarella cheese (40g), goats cheese (40g) and feta cheese (40g)
- Oils and sauces: Olive oil, sesame oil, soy sauce, coconut oil, vegetable oil, tabasco sauce, Balsamic vinegar (1 tablespoon), mustard, mayonnaise and ketchup
- Nuts and seeds: Brazil nuts (10 nuts), pecans (10 halves), peanuts (30 nuts), walnuts (10 nuts), chia seeds, and flaxseed
Fast for 10-12 hours
Once you have eaten your low FODMAP meal, you will need to fast for approximately 12 hours before the test. This period of fasting can vary depending on the person, however for most people 12 hours is sufficient. During this time you are allowed to only drink water.
Abstain from smoking and physical activity
For 2 hours before and during the challenge, please do not smoke. Cigarette smoke may have a negative effect on the sensor readings. Also, please avoid doing anything too strenuous during the challenge. When you move too quickly, you might start to hyperventilate. If this happens, it will dilute the hydrogen that we are measuring on your breath. If for any reason you are about to take a breath test and you feel like your breathing is heavy, please just wait for a few moments and then take the breath test.
Checklist for the morning of your Challenge
Get everything ready that you need and have it in front of you before you start
- Your device and app
Make sure to charge your device and phone before you start, as they will both be on for the entire challenge.
- Boil the kettle if needed
It’s better to use warm water to mix inulin and lactose.
You can use room temperature or warm water to mix fructose and sorbitol.
- A glass/mug and a spoon for mixing
- FODMAP sachet of your choice
- Take a test breath outside of the challenge, in daily mode
As I mentioned already, having low fermentation is so important. Aim for a Fermentation Score of 3 or lower before you start your Challenge. If your score is higher, that’s okay. This happens sometimes in the morning time and should disappear relatively quickly. Wait 10-15 minutes and measure your breath again. If your Fermentation Score does not reduce, this could mean that you might need to fast for a longer period of time, or your previous meal was not low enough in FODMAPs. Please don’t proceed with a high Fermentation Score. It would be impossible to differentiate between the current level of gas in your intestine and what might be produced from the FODMAP test sugar.
Open the Challenge mode in the app
Follow the step by step instructions in the app.
- Select the FODMAP challenge and dose
- Take a baseline breath
- Mix the sachet with 200ml of water, mix well
- Once mixed, drink as quickly as possible
- Every 15 minutes you will be prompted to take a breath test. It is important that you don’t breathe too heavily into the device and your breathing technique remains consistent. Good consistent breathing will give you the most accurate results.
What does the result at the end mean?
We have a prepared a number of blogs to help you understand what your results mean.
FoodMarble AIRE Lactose Challenge
FoodMarble AIRE Fructose Challenge
FoodMarble AIRE Inulin Challenge
FoodMarble AIRE Sorbitol Challenge
Before You Go…
If you have any questions before or during your challenge, please don’t hesitate to reach out. We will try and help you as quickly as possible. Good luck!
FoodMarble AIRE is the world’s first personal hydrogen breath tester. It is a pocket-sized breath analysis device. It helps people with chronic digestive issues determine the foods that work best with their digestive system. To learn more about FoodMarble, visit foodmarble.com or follow us on