| Amount | Volume | Ingredient | $ / day | Source | ||
|---|---|---|---|---|---|---|
| 121 | g | 1½ | cups | Whey Protein Isolate | $3.31 | Amazon |
| 0 | g | Waxy Maize Starch | $0.00 | Amazon | ||
| 207 | g | 1⅔ | cups | Maltodextrin | $1.14 | Amazon |
| 80 | g | ⅔ | cup | Gluten Free Oat Flour | $0.54 | Amazon |
| 16 | g | 2½ | tbsp | Acacia Fiber | $0.48 | Amazon |
| 0 | g | Psyllium Husk Powder | $0.00 | Amazon | ||
| 14 | g | 4 | tsp | Potassium Gluconate | $0.41 | Amazon |
| 3 | g | ½ | tsp | Iodized Salt | $0.02 | Amazon |
| 1 | g | ¼ | tsp | Ammonium Chloride (food grade) | $0.05 | Amazon |
| 11 | g | 4½ | tsp | Sunflower Lecithin | $0.41 | Amazon |
| 2.5 | g | ½ | scoop | Optimal Multivitamin Powder | $0.69 | Amazon |
| 1 | g | ⅜ | tsp | D-3 Vitamin Powder | $0.08 | Amazon |
| 12.5 | g | 2½ | tbsp | Hershey's Special Dark Cocoa | $0.16 | Amazon |
| 1.2 | g | ½ | tsp | DGL Powder (licorice) | $0.28 | Amazon |
| 1.5 | g | ½ | tsp | Ceylon Cinnamon | $0.06 | Amazon |
| 0.25 | g | ⅛ | tsp | Stevia | $0.05 | Amazon |
| 30 | ml | 2 | tbsp | Canola Oil | $0.13 | Amazon |
| 2.5 | ml | ½ | tsp | Cod Liver Oil | $0.06 | Amazon |
Amounts for: Total Daily Cost: | $7.88 | Add Ingredients to Amazon Cart | ||||
Optional Ingredients:
Curcumin Powder with Piperine 1.5g (2 capsules)
Probiotic Powder 1.7g (1 scoop)
Summary: Mildly chocolate flavored (not too sweet) Low-FODMAP formula that is high in soluble fiber and low in fat.
What is a Low-FODMAP diet?
FODMAPs are short chain carbohydrates that are poorly absorbed in the small intestine, and known for triggering IBS-type symptoms in some individuals.
Diets that are low in FODMAPs (but not necessarily free of them) have been clinically shown to reduce digestive distress and symptoms caused by FODMAP intolerance.
FODMAP is an acronym for Fermentable Oligosaccharides (e.g. fructans, inulin, GOS), Disaccharides (e.g. lactose), Monosaccharides (e.g. excess fructose), And Polyols (e.g. sorbitol, mannitol, xylitol, maltitol, isomalt).
Notice: This is the Low Fat version of the recipe (55/25/20 macronutrients). Click here for a Low Carb (40/30/30) version.
Carbs: The primary sources of carbohydrates are Waxy Maize Starch and Maltodextrin.
Protein: The primary source of protein is Whey Protein Isolate.
Fat: The primary source of fat is Canola Oil.
Fiber: The primary sources of (soluble) fiber are Acacia and Psyllium. Insoluble fiber comes naturally from Cacao and Oat Flour. This formula has a ratio of ~65% of soluble fiber and 35% insoluble fiber.
Optional: The recipe includes optional supplements that are not needed for their macro- or micronutrients nor the taste, but may have other health benefits for someone on a Low-Fodmap diet.
Mixing: For easy mixing and smooth consistency mix the (premixed) powder and water first, then add oil (and ice if the water is not cold enough) and mix again.
Disclaimer: The nutrition data is based on the Nutrition Facts Labels provided with the ingredients, and on USDA's National Nutrient Database. No guarantees are made on the accuracy of the nutrition information (please let me know of any errors).
Notes: Things I have tried but not used in the final recipe:
Teff Flour: Using Teff flour instead of (or in addition to) Oat flour is a taste I liked a lot, and it's also highly nutritious, but it seemed to settle to the bottom of the pitcher or the blender bottle much faster than Oat flour. Might work better if used with a thickener - I tried Xanthan Gum and Guar Gum, but eventually dropped both due to reading about some people being very sensitive to Xanthan and/or Guar Gum.
Ground Chia Seed: My Chia-soylent did not taste that great, and the texture with slimy pieces of Chia seeds was not something I could enjoy. Chia is a good source of Omega-3 (ALA) though, and can serve as an emulsifier and thickener helping oil and water from separating, and non-soluble ingredients from settling to the bottom.
Peanut Flour: The soylent tasted too "peanut buttery" for my taste, and also did not mix well but stayed chunky. It would be a healthy ingredient though, and maybe worth trying in your own recipe if you like peanut butter.
Sesame Flour: I did not like the taste of Sesame-soylent.
Peppermint Oil: While I loved the taste, even the tiniest amounts will give you a massive heartburn. (This is why peppermint supplements come in enteric coated pills that allow the pills to pass through the stomach and only release the oil within the intestines.)
