Monday, 25 May 2015

10 foods you didn’t know you could eat on a low FODMAP diet

By Dr Jane Varney




Finding your low FODMAP diet a bit restrictive? Well you’re not alone! But it could be less so if you use the Monash App properly! As you’d know, the ‘Guide’ section of the App provides a traffic light rating of foods at a full serve. But did you know that if you click into each food you can see its traffic light rating at a half serve? Many foods rated ‘red’ at a full serve are rated ‘green’ or ‘amber’ at a half serve. Likewise, many foods rated ‘amber’ at a full serve are rated ‘green’ at a half serve.

The 10 foods listed below are all rated ‘red’ at a full serve, but ‘green’ at a half serve.


1. Pasta (wheat) – ½ cup cooked,  74g
2. Wholemeal bread (wheat) – 1 slice, 24g
3. Lima beans (boiled) – ¼ cup, 39g
4. Butter beans (canned) – ¼ cup, 35g
5. Sweet corn – ½ cob, 43g
6. Snow peas – 5 pods, 17g
7. Avocado – 1/8 avocado, 20g
8. Raisins – 1 tablespoon, 13g
9. Almonds – 10 nuts, 12g
10. Chocolate chip biscuits – 1 biscuit, 12g


There are many more examples in the Monash App, including of foods rated ‘amber’ at a full serve and ‘green’ at a half serve, so have a play around. You might just find that your low FODMAP diet is less restrictive than you originally thought!



17 comments:

  1. Can we combine 2 half serves of green food above to make a more substantial meal, e.g. 1/4 cup Lima beans and 1/2 cup butter beans or 1-2 cob of corn? Does it then become red meal or is it ok to do? Thanks.

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    Replies
    1. Hi Monique, Yes - you are able to combine green serves together. Please refer to an earlier blog that discusses just this: http://bit.ly/1POWXXV
      Kindly, Marina

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    2. if you have 1/2 cup of cooked pasta at one meal sitting, how long do you have to wait to then have another 1/2 meal serving?

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    3. Hi there, as a general rule we say at your next main meal, however this will vary between individuals and your own level of tolerance to the food in question. Best wishes, the Monash FODMAP team

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  2. Hi, this is really good blog about meal and very powerful info I didn`t know about this meal a lot

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  3. Is it okay to eat the green-rated serving sizes during the elimination phase? Or is it best to totally eliminate the foods listed above?

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    Replies
    1. Hi Julie,
      It is different for everyone and either approach may work. For best results and expert advice we encourage people to seek the advice of a dietitian.

      Kindly, Maria
      The Monash University low FODMAP team

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  4. Why are grapes ok but not raisins?

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    Replies
    1. Hi Lisa,

      Raisins are considered high when consuming more than one table spoon. This is due to the processing that occurs when the grapes are dried. The FODMAPs in grapes becomes concentrated in the raisins therefore more likely to cause people with IBS to have symptoms. But remember each person has a different threshold on what can be tolerated.

      Kind regards,

      The Monash FODMAP team

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    2. One tablespoon of raisins equals...one raisin? :(

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  5. Another very helpful article by Monash, gives us hope!

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  6. I have IBS with a tendency towards getting very constipated. I find that a high protein works for the digestive problems of severe cramping in my legs + wind at night but makes me constipated. Any ideas?

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  7. Thanks for the information. That's great to know. I had a bit of wheat and sultanas yesterday, and a bit of mushroom in a meal and it didn't go down too well unfortunately

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  8. Hi Monash FODMAP I love your work as the low FODMAP diet has changed my life, but your weight vs cup measure figures are not correct for legumes. For example above you say that 1/4 cup or 35-39 grams of butter beans or lima beans is low fodmap. However 1/4 of a cup of drained tinned beanss actually weighs 60 - 70 g. The same is true for tinned lentils: the app says 1/2 cup is OK but says this is 48 g whereas 1/2 cup drained tinned lentils actually weighs a little under 100 g. I've checked this multiple times and it matches info I can finding online as well. So which is correct for a 'green' serving - the weight (i.e. actually only 1/8 cup lima beans, butter beans, chickpeas or 1/4 cup tinned lentils) or the cup measure? I reported this early last year but it doesn't seem to have reached the right people. It's a problem throughout the legume section - for chana dal and urid dal as well. Thanks.

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  9. Coming out of surgery and VERY anemic. Looking for iron rich foods. Raisins and black strap molasses are my usual "go tos" but unsure how much or often can they be included in my fodmap eating plan?

    ReplyDelete
    Replies
    1. You may want to consider tigernut: https://en.wikipedia.org/wiki/Cyperus_esculentus
      Iron is not mentioned on that site, however, on the package that is right in front of me (European manufacturer: Govinda), it says "3.5mg iron per 100g", which seems to be equivalent to 25% of rec. daily intake.

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  10. I notice you can eat 13g raisins but no sultanas. Australia and the UK call the small ones and large ones the opposite names. Which are we able to eat 13g of the small dried grapes or the larger ones?

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