Sprouted Grains, Seeds, Legumes and a Give-A-Way!

Happy New Year! I am very excited for a great 2015…how about you? My BIG goal this year is to share more low FODMAP and lifestyle tips to help you live your best symptom-free life! Today’s topic: sprouting! A little lesson in why sprouting grains, seeds and legumes is a good thing for your health!WBS chips and bowl

First, let me tell you that I am a nutrition ambassador for Way Better Snacks.  I have been fortunate to work with this company that shares my passion for healthy foods on the go. Way Better Snacks incorporates sprouted grains, seeds, and legumes into their products.

So…why sprout seeds, grains and legumes? Sprouting seeds, beans and grains delivers many healthy benefits including:

  • Increased vitamin and minerals
  • increased antioxidants
  • increased digestibility
  • increased nutrient absorption

Sounds like a good idea for those of us with digestive distress to incorporate more sprouted foods, right? I think so!

Seeds and grains have anti-nutrients such as lectin, phytic acid, and tannins. These are natural substances that inhibit digestion and proper absorption of nutrients. Sprouting reduces and eliminates these anti-nutrients. This allows your body to better absorb the healthy nutrients found in these foods. 

A few words on these anti-nutrients found in some of our favorite seeds, cereal, grain, nuts and legumes:

Phytic acid is a major phosphorus storage compound of most seeds and cereal grains contributing about 1 to 7% of their dry weight.  Phytic acid binds to minerals such as zinc, calcium and iron.  This binding can result in insoluble salts that the body can not digest or are poorly absorbed.  So the nutrients are in the foods—but your body doesn’ t have access to them. Boo 🙁

Tannins are acidic substances distributed widely in plants. Tannins can be good and bad. They can accelerate blood clotting, reduce blood pressure and lower blood fats. They also can lead to liver damage and impact the immune response.

Lectins are carbohydrate binding proteins that are associated with causing inflammation.

Sprouting enhances the antioxidants in seeds and grains too! Antioxidants help protect our cells from damage from free radicals, which can cause cell deterioration, aging and disease!

Sprouting also helps enzymes in the seeds and grains to become active. These enzymes help our body better absorb the nutrition found in the grains and seeds. When beans are sprouted there is an increase in protein, reduction in phytic acid, and a reduction of the oligosaccharides. That’s right, oligosaccharides are FODMAPs! This is explained by an increase in alpha-galactosidase (an enzyme) levels that occurr during the sprouting process and help reduce oligosaccharide content.

So…there you have it.  Sprouting grains, seeds and legumes has health benefits that might be a great option for the digestively challenged!

Way Better Snacks offers snack foods made with sprouted ingredients, pure and unprocessed ingredients, delicious flavors (a few, YES, appear suitable for my FODMAPers!), Non-GMO verified, many are gluten free, Kosher, and all are made with no additives, no preservatives or no artificial ingredients!!

And guess what?  Today, I have a fabulous Way Better Snack Give-A-Way for one lucky winner!!Way Better Snack Chips

The give-a-way includes: 3 bags of the Way Better Snack Multi-Grain chips, a wicked (letting my Boston–come through) cute T-shirt, a sweet as can be bowl and wooden tongs for serving. Way Better Snack Multi-Grain chips are certified gluten free and contain lots of sprouted goodness: sprouted flax seed, sprouted quinoa, sprouted brown rice, sprouted daikon radish seed, sprouted chia, sprouted broccoli seed.

Want to win?  Simply leave a comment and tell me “I want the chips!” and I will enter your name in for the Way Better Snack Swag Give-A-Way.

And lastly, I wanted to share a couple pictures of my vacation.  Russ and I took our 3 kids to St. John for an amazing 7 day journey last week! BEAUTIFUL!! TrunkBay2

Picture above: Trunk Bay courtesy of Kevin Scarlata

We swam with turtles, sting ray and fish! We hiked. We walked past a field of wild goats and 2 donkeys! …And we laughed and ate to our heart’s content and enjoyed every single minute!  St John

Picture: Chocolate Hole Bay 

I promise I will get to your questions on the blog….I am just catching up on all my emails!


114 replies on “Sprouted Grains, Seeds, Legumes and a Give-A-Way!

  • Kristi Steven

    I want the chips!

    I’m wondering if I’ll ever be able to eat the high fodmap foods again? Everytime I try I experience all the negative symptoms! I been on it for about 5 months now.


    • katescarlata

      Are you working with a dietitian to help you re-challenge FODMAPs gently back into the diet? Also, if you have difficulty adding FODMAPs back in without symptoms–consider being checked for small intestinal bacterial overgrowth. This is done with a breath test.

  • LW

    Hi Kate! I’ve been working with a local dietitian in Boston who has passed on many on your helpful handouts and shopping lists. She speaks very highly of you and referred me to this blog. Thanks for ALL of your research on the low FODAMP diet and for making your findings accessible to local patients, as well as those around the world.

    I want the chips!

  • Linda dc

    I would looooovvvveeee the chips, they sound fantastic . Loved this article, a great reminder for me to keep sprouting and sprout some more.
    What do you know about rice and quinoa, should we sprout them before cooking?

  • Donna maguire

    What fabulous vacation with your family. Happy and Healthy New Year to you. I want the chips. Thanks, donna

  • Michelle landry

    I want the chips! And I will see if I can find them in stores in Sarasota! They sound yummy and healthy at the same time.

  • Exploding Mary

    I want the chips!

    I first learned the benefits of sprouting when I was an eighteen year old nanny working for a teacher (we both sang in the same church choir) whose glowing skin and gorgeous sparkling eyes were proof that a healthier diet of mostly whole foods yielded great rewards. I borrowed her small paperback copy of Laurel’s kitchen, and my life has never been the same since.

    I don’t do much sprouting myself these days, but luckily the markets have fresh sprouts of many types available, and I love them all. Trader Joe’s also sells sprouted whole-grained breads, including some that are gluten-free, and I often choose those for our sandwich breads.

  • Patricia Larkin

    I want the chips!

    Most of all, I want to surrender completely to the low Fodmap diet. It does relieve symptoms.

  • Sara

    I want the chips.

    I’ve been on the low Fodmap diet for several weeks. Looking for more ideas and recipes. I really appreciate your blog. Thank you.

  • Mary

    Thank you for the chance, and photos of sunny sites! So glad to have incorporated chia seeds into diet again – but a little nervous about broccoli. Fingers crossed, and willing to it the sprouted chips a go:

    I want the chips!

    Thanks again,

  • Nancy

    Hi, Kate,

    The tortilla chips look wonderful and tasty – I want the chips!

    Thanks for including your vacation pics – also looks terrific.

    Happy New Year!

  • Laurie Taylor

    Hi Kate..

    I want the chips!! I am new to the low FODMAP diet and I must say it truly does relieve IBS symptoms. I have found that I am sensitive to certain additives, such as sorbitol, manitol, maltodextrin. These ingredients were in my supplements I was taking to help strengthen my immune system when I had mono… I would have not suspected or tried the low FODMAP diet if it weren’t for that. All I knew was my left side hurt more than ever and it wasn’t all due to my enlarged spleen.

  • Nancy Profitt

    First time I ever went snorkling was at St. John. Happy New Year! and please give me the chips! I have nachos almost every day for lunch. 🙂

  • Donna

    Loved the review of why sprouted grains are so good for us! I’m not sure if we can get these products in Canada where I am from, but I would love to try them! I want the chips!!

  • Sheila Hnilicka

    Hi! I just found your website via the “Farting Pear” and I am so glad I did! I think I will find so much good information thru your blog that I hope will help me with my issues. I want the chips! thanks for the oppurtunity to win them ;-D

  • sharon

    I would like the chips.

    Love to travel and always looking for some snacks I can eat . While others are munching down everything in site I’m getting hungrier.

    We’re going to Nepal this coming Oct and I’m trying to figure out what I can take with me and also eat while there. Any ideas would be appreciated.

  • Norma Sturdivant

    Low FODMAP diet has positively changed my life in so many ways. It’s encouraging to know exactly what makes me ill. Interesting that my new project was to be sprouting and here you are talking about it. I do want to try the chips. Thanks for sharing so much needed information so freely.

  • Melinda L.

    I would love these chips. I live in the Midwest and haven’t seen these anywhere. Frequently the food items you mention in your blog aren’t available in stores in my area :(. Has anyone in the Northern Illinois area seen these anywhere?

    And as always I thank you, Kate, for all you do for us through your blog and books!

  • Ellen Mazzella

    Kate I want the chips!! In addition to trying to be low FODMAP for my digestive disorder and IBS, I am also dairy and nut free due to sensitivity. Ugh, eating has become such a chore that I’m always in search of new products that work for me

  • Kathryn

    I have gotten so much out of your blog and the helpful graphics and lists that you produce. I’d never been able to find the unifying factor behind all of the seemingly random foods that seemed to create digestive distress and inflammation in my body (gluten, milk, pistachios, some berries … huh?) until I learned about FODMAPs. Thanks for helping chart the way!

    Oh, and I want the chips!

  • Kathryn

    I have gotten so much out of your blog and the helpful graphics and lists that you produce. I’d never been able to find the unifying factor behind all of the seemingly random foods that seemed to create digestive distress and inflammation in my body (gluten, milk, beans, pistachios, some berries … huh?) until I learned about FODMAPs. Thanks for helping chart the way!

    Oh, and I want the chips!

  • Cathy

    “I want the Chips!” Thanks for posting great info.on low FODMAP. Im new to your website and enjoy learning about the food we eat in todays complicated food world!

  • Jewel

    I want the chips! And thanks for ALL of the information you provide. I’m in the “information gathering phase” and haven’t started the elimination diet yet–but plan to do so within the next week or so after stocking up on appropriate foods. My husband won’t participate, though, so we’ll have to work around that….

  • Patty Tanner

    Hi Kate,
    I want the chips! Pretty please.
    I follow your blogs for my husband who has been helped tremendously. Thank you so much! My 89 year old mom is a retired dietitian and she loves the info too. You are the best! Happy New year!

  • Sandy Gold Raynes

    I want the chips! Am looking for more nutritious snacks for work, and these look great. Love your blog. It is so helpful as we all try to navigate this diet/lifestyle.

  • shirley

    I’m having a bad IBS day…..I made a bad choice and ate very high FODMAP
    casserole….I need to get it into my head to get and stay on the LOW FODMAP
    diet…no dieticians here know anything about it, so I need to rely on my own
    research. Thank you for so much information. IBS/D is so painful and I have become a bathroom addict. The chips would be a better choice!! I want the chips!!
    Shirley C

  • Whitney Stewart

    Oooh, I want the chips! (And that vacation to St. John too! I’ll save up for that myself.)
    Two years and going strong on the low FODMAPS diet. I rarely think about it now except when I go out for dinner. That said, I’m so glad to find new snacks to round out the edible fun.
    Thanks for all you do for us.

  • Diane G

    Thanks Kate for this wonderful website! I would love to try these chips since I have never seen them in the store. Yes, “I want the chips!” Always looking for FODMAP friendly foods.
    I was in St. John’s many, many years ago and will never forget that beautiful island, especially Trunk Bay and it’s fabulous snorkeling. Just loved it! Thank you for sharing your experience there.
    Diane G.

  • Therese Lunsford

    I looked up the company because I wasn’t sure what sprouting was! lol It sounds interesting and very smart…. I’d love try their products! So in other words, I want the chips! 🙂

  • Lisa

    Oops meant to say “I want the chips!” LOL Thank you for so much useful information on your website too! =)

  • Laury Hunt

    It’s nice to think there’s something out there when I get the salty, crunchy craving that can also be good for me. Sometimes when I’m out and don’t have an abundance of choices, I grab the potato chips or corn chips, so this sounds like a good alternative. Your photos of St. John’s look wonderful. We went to St. Croix several years ago on a family trip. Wish we were there now.

  • Cyn

    Your vacay pics look WONDERFUL! I am sure the views and the time spent was even more wonderful that the pictures lead us to imagine. Thank you for sharing them with us!

    Oh, I do have to be practical – I DO WANT THE CHIPS!


  • abbe

    You continue to provide sound advice and helpful information. I too, love St. John and of course would love the chips you say are a good snack for those of us adhering to FODMAP living. Thank you!!!

  • Karen

    I want the chips! I’m always looking for healthy snacks that fit in the FODMAP diet. I’d like to try this brand. Thanks for all you do and happy new year.

  • LA

    Have been looking for more healthy snacks. I want the chips!

    Love your blog. Hoping to get the hang of the lowfod maps.


    I want the chips!

    In awe of how amazing they seem, rang up to see where I can get my hands on them in Ireland, they’re coming to stores but not there yet, would love this prize!!

  • Carol Benjamin

    Hi Kate,
    I eat so little fiber. Great to learn about this product. Plus loved the chocolate news. Your personal story was over-whelming.


  • Stephanie

    Great post! Exploring soaking and sprouting more and recently have been advised by a nutritionist to make my own broccoli sprouts. Do you know whether these have been tested or have any experience with eating these yourself?
    Happy New Year and thanks for all you do!

  • Jeani

    “I want the chips!” .
    Thank you for the informative Blog post!!
    Would love to know which flavors are FODMap approved =)

    • katescarlata

      Not sprouted wheat, Cristi. But suitable grains that have been sprouted should be fine. As with any food–always best when it’s been officially tested with current food analysis equipment.

  • Nora

    If the contest is still going, I would love to win these chips. I started the FODMAP diet on Friday and am scrambling to rebuild my meal plan. Since I need to have a snack every 2 hours, I usually have some type of protein bar – but they all seem to contain dates. So last night I made your Peanut Butter and Chocolate Chip Granola bars and they are off the charts! I can’t wait to explore your blog further for more info and recipes.


  • Melanie

    Hi Kate,
    Very interesting to read about sprouted seeds! I had no idea that would reduce FODMAP content. I have been following a low-fodmap lifestyle for 18 months, frequently failing to reintroduce higher-FODMAP foods. I have been wondering for a while, if eating greater amounts of the low-FODMAP foods (which I guess increases the FODMAP amount I eat overall) would be enough to expose my gut to more FODMAPs gradually? I struggled greatly during elimination phase with the amount of food allowed, as I have a very active lifestyle, fast metabolism, and higher muscle mass than many women. So I have been eating greater portions of the allowed veggies – but is that enough? Sometimes I get reactions, sometimes not (depends on stress, hours of sleep etc as well), but overall it’s still a lot better than I was feeling before following low-FODMAP. What do you think??

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