What do the serving size suggestions mean?
Also, discover safe servings of some red foods!
We have received a number of questions regarding serving sizes of food and how much ‘green’ food you can you eat per sitting and over the day.
Remember that a low FODMAP diet is designed to lower the total intake of FODMAPs consumed. A low FODMAP diet does not completely remove all FODMAPs from the diet. This is because firstly, small quantities of FODMAPs are well tolerated (even in sensitive individuals), and secondly, because FODMAPs are present so widely in foods that it is impossible to completely remove them from the diet. Therefore, a low FODMAP diet will change ones FODMAP intake from high to lower, which is enough to reduce the symptoms of Irritable Bowel Syndrome (IBS) in most people.
In designing the low FODMAP diet, the team at Monash University has come up with cut-off values for which foods are classified as either green, orange or red. These cut-off values are the basis for the traffic-light system used in the Monash University Low FODMAP diet app. The traffic light rating is given for each food based on a typical serving size of that food per sitting (ie. per meal). To access this information in the app about serving sizes you just need to click on the food item with the traffic light.
Each food (at the serving sizes specified) are assigned a different colour to represent the FODMAP content it contains:
- green means low dose, orange means moderate dose and red means high dose.
When you commence the low FODMAP diet, start by avoiding the red foods, limiting the orange, and eating mainly the green foods – at the serving sizes specified.
You can eat a number of different foods with a green rating in the one sitting (per meal). You may also be able to eat more than the standard serving size specified, but you need to read the information supplied with each food.
Here are some examples. Serving size suggestions of green foods.
The overall rating for broccoli is green. By clicking on this food you will get the
serving size information. Broccoli has a
green rating for ¼- ½ cup only (this is raw uncooked weight). Please read the additional information about
this vegetable (we get lots of questions about broccoli!). It states that you must avoid larger servings
(1 cup) as this will contain high amounts of oligos (fructans and GOS) and
Example- Baby spinach: The overall rating for baby spinach is green. By clicking on this food you see the serving sizes. Baby spinach has a green rating for ½-1 cup (this is raw uncooked weight). Also note that you could eat more than the standard serves of ½ - 1 cup of baby spinach! Advice is given that larger quantities can be consumed but limit quantities to less than 150 grams (about 5 oz.) per serve/sitting.
Please remember to use the app to get more information about serving size suggestions. Remember also that you can eat a number of green servings of food per meal. So if you are hungry, include another serve of a green rated food.
Always remember that everyone’s FODMAPs tolerance varies. There is no one-size-fits-all rule. A Dietitian who is experienced in this area can help to assess your individual tolerance level. See below links to find your local Dietitian association listings.
Discover safe servings of some red foods!
Example- almond: The overall rating for almonds is red. By clicking on this food you will get serving size information. Almonds have a red rating for a typical serve of 20 nuts. However, a ½ serve of almond (10 nuts) has a green rating.
Example- oat: The overall rating for oats is orange. By clicking on this food you will get serving size information. Oats have an orange rating for a typical serve of ½ a cup. This serve of food is likely to be tolerated but should be limited and not eaten on a regular basis.