• Shop
    • Cookbook
    • Wellness Club
    • Recipe Club
    • About
    • Alana's Story
    • Nutrition
    • Dietitian Reviewed
    • Our Team
    • Publications
    • Blog
    • Getting Started
    • Elimination
    • Living
    • Nutrition
    • Reintroduction
    • Travel
    • Food
    Login Join
  • FREE RECIPES
  • BLOG
  • CLUB PLANS
    & PRICES
  • ABOUT
  • SHOP
  • Sign Up Login
  • Skip to primary navigation
  • Skip to content
  • Skip to primary sidebar

Are the low FODMAP serving sizes for foods per meal or per day?

Last updated on Feb 17th, 2021 Authored by Alana Scott     Reviewed by Joanna Baker (APD)
Are low FODMAP serving sizes for foods per meal or per day - Monash University FODMAP Diet App

Oh my friends, this is hands down one of the most frequently asked questions we get when people are starting the low FODMAP diet. So if you’ve been wondering are the low FODMAP serving sizes for foods per meal or per day, then we’ve got you covered.

First off let’s look at why serving sizes are important then we can chat about serving sizes in your meals.

 

Why are serving sizes important?

Most foods, apart from oils and proteins, will contain some level of FODMAPs – this is because FODMAPs are carbohydrates that naturally occur in fruit, vegetables, grains, legumes, dairy and processed products.

Laboratory testing is used to determine if a food contains low, moderate or high levels of FODMAPs. Often we find that a food can have different FODMAP ratings at different serving sizes.

For example, according to Monash University, sweet potato is low FODMAP at a 1/2 cup serving, moderate FODMAP in a 2/3 cup serving and high FODMAP at a 3/4 cup serving.

The above example shows that the larger the serving size of the food the more FODMAPs are present. This means that understanding portion sizes is an important part of the low FODMAP diet.

 

So, does that mean low FODMAP serving sizes for food are per meal or per day?

While you are in the first phase of the low FODMAP diet, your goal is to focus on eating low FODMAP serving sizes and foods to see if this helps you improve your gut symptoms.

The low FODMAP serving size amounts are per meal. This means you can avoid FODMAP stacking and eat the same food again after a to 3–4 hour time period (2). Leaving a few hours between each serving will help make sure that the FODMAP load from that food is spread out and keep your tummy happy.

For example, you could have a 1/2 cup serving of rolled oats for breakfast and then 3-4 hours later have 2 oat-based cookies for afternoon tea and this would still be low FODMAP.

If you want to increase your serving size of a food, make sure you check the serving size notes in the Monash University FODMAP Diet App first so you can avoid moderate and high FODMAP serving sizes until you’ve identified your personal level of tolerance.

 

Can I combine multiple foods with low FODMAP servings sizes in a meal?

Yes, the low FODMAP serving size recommendations have been developed so you can combine multiple low FODMAP serving sizes for different foods in one meal (1). We recommend that you try not to overthink your food combinations – many people find that just focusing on eating low FODMAP foods is enough to settle symptoms.

 

Where do I find serving size information for low FODMAP foods?

The best place to find serving size information for high and low FODMAP foods is in the Monash University FODMAP Diet App. This app has been developed by the lead researchers of the low FODMAP diet and has the most up-to-date and extensive lists of high and low FODMAP foods. Also, the small one off payment you make to purchase the app helps to support low FODMAP and IBS research.

You can learn more about the Monash University FODMAP Diet App here (FYI this isn’t an affiliate link, we just love their app).

We also have lots of helpful FODMAP handouts available in our FODMAP Wellness Club where you can also access FODMAP courses, dietitian-led classes, low FODMAP meal plans and more.

 

Final Thoughts

During the first phase of the low FODMAP diet focus on eating low FODMAP serving sizes and foods. Just remember that low FODMAP serving sizes for foods are per meal and not per day. This means you can repeat the same food later in the day after a 3 to 4 hour break.

 

References:

  1. Monash University. Monash University Low FODMAP Diet App. 2021-Feb-17. Sourced from: https://www.monashfodmap.com/ibs-central/i-have-ibs/get-the-app/
  2. Dwyer, L, McNamara & J. Varney. How to avoid FODMAP Stacking. Monash FODMAP Blog. 2019-04-17. Sourced from: https://www.monashfodmap.com/blog/how-avoid-fodmap-stacking/ 

Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Joanna Baker (APD)

Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More

< PREVIOUS POST

Reader Interactions

Primary Sidebar

Low FODMAP Meal Plan Ad

Featured Recipe

Low FODMAP Cheesecake 2

Low FODMAP Cheesecake

Shop | Low FODMAP Cookbook

The Gut Friendly Cookbook Ad

Recent Posts

  • Are the low FODMAP serving sizes for foods per meal or per day?
  • Intentions Not Resolutions for 2021
  • Low FODMAP Christmas Guide For 2020
  • Let’s Chat About Coffee and IBS
  • Tips For Managing Reflux

Join Us On Instagram

alittlebityummy

770 13,640

Alana Scott

alittlebityummy

View

Mar 1

Open
It’s meatless Monday! What’s on your dinner menu today? Leave me a comment below 👇

On our menu is a low FODMAP vegan chili.

#chilli #veganchile  #tummyfriendly #foodintolerances #ibs #fodmapfriendly #fodmap #glutenfree #glutenfreelife #coeliac #fodmap #lowfodmap #meatlessmonday #inmykitchen

alittlebityummy

View

Feb 26

Open
End of summer veggies are the best and these roasted eggplants are call my name right now.

These are super simple too - roast the eggplant in oil, salt and pepper until golden and tender. Smother in golden sunshine tahini sauce and sprinkle with toasted seeds.

If you are low FODMAP the 1 small-medium eggplant = 4 servings.

Sunshine tahini dressing:
1 tsp garlic infused oil
1.5 tsp gluten free soy sauce
1 tbsp olive oil
1 tbsp lemon juice
2 tbsp water
3 tbsp tahini
1/2 tbsp pure maple syrup

Place in a jar and shake until well combined.

This recipe is part of our premium FODMAP recipe club (along with 700+ other low FODMAP recipes).

#lowfodmap #fodmap #roastedeggplant #aubergine #vegan #seasonalfood #glutenfreeliving #coeliac #foodintolerances #food52 #inmykitchen #nutfree #nutrition #plantbased

alittlebityummy

View

Feb 22

Open
I'm stuck at the office and I'm staving! Definitely didn't pack enough snacks today... if I could I'd be drinking this right now.

Give me a ❤️ if you want to be drinking this too. Say hello to my low FODMAP strawberry and rhubarb smoothie.

Strawberries and rhubarb make the best smoothie buddies. It might sound like an odd combo but the tanginess of the rhubarb pairs super well with the sweetness from the strawberries to create a refreshing and vibrant drink.

1 serve 👇

🍓140 g (1 cup)fresh or frozen strawberries
🍓60 g (1/4 cup)stewed rhubarb
🍓250 ml (1 cup) low FODMAP milk 
🍓2 tsp pure maple syrup (add to taste) 
🍓1/2 tsp vanilla essence
🍓6 ice cubes (use if you are using fresh strawberries)

METHOD
Slice the strawberries in half, be super careful doing this if they are frozen. Place all the ingredients in the blender. Add the ice cubes if your strawberries aren’t frozen.

Blend until smooth. Taste and add a little bit more sweetener if it’s too tangy. The tanginess will depend on your stewed rhubarb (ours wasn’t sweetened).

Pour into your favourite glass and enjoy! 

FYI this recipe is also in our premium recipe club.

#lowfodmap #vegan #strawberries #rhubarb #strawberrysmoothie #fodmap #dairyfree #foodintolerances #ibsdiet #bloatfree #happytummy #nutrition #goodfood #fodmapfriendly #foodphotography #lowfodmapdiet #coeliac #glutenfreelife #foodblogger

alittlebityummy

View

Feb 13

Open
It’s brunch time! It’s also Valentine’s Day so I thought I’d treat my man to a cooked breakfast. Say hello to my Greek scrambled eggs.
 
Serves 2:

1 medium-sized ripe tomato (diced or grated)
1 tbsp fresh chives (finely chopped)
1 tbsp fresh parsley (finely chopped)
2 tsp garlic infused oil
2 tsp olive oil 
3 eggs (beaten)
Salt and pepper

Fry the diced tomato in the garlic infused oil for 2 to 3 minutes until the liquid reduces. Then add the olive oil, chives and parsley to the pan along with the beaten eggs. Season with salt and pepper. Move the egg mixture gently around the pan for 1 to 2 minutes until the eggs are cooked to your liking.

Serve on toast of your choice (we used gluten free bread). Enjoy!

Do you have a favourite brunch meal? Tell me below 👇

#FODMAP #brunch #valentinesday #lowfodmap #glutenfreerecipe #coeliac #foodintolerances #glutenfreelife #brunchdate #lowfodmaprecipe #dairyfree #foodphotographer #inmykitchen #scrambledeggs #eggs #breakfast #glutenfree

alittlebityummy

View

Jan 29

Open
Who loves eating the rainbow for dinner? 🙌 I do! 

It's hot here at the moment which means rice paper rolls make a refreshing low FODMAP dinner option.

I love that you can prep all of the ingredients in advance so you don't have to slave over a hot stove in the evenings.

What's your go-to summer meal?

P.S. You can get the recipe on alittlebityummy.com or follow my profile link.
.
.
.
#lowfodmap #vegan #ricepaperrolls #seasonaleats #fodmapfriendly #vegetarian #foodintolerances #fodmapfriendly #fodmap #coeliac #glutenfreerecipe #lowfodmaprecipe #foodblogger #foodphotographer

alittlebityummy

View

Jan 28

Open
I have exciting news! I’m incredibly honoured to announce that I’ve been nominated as a semi-finalist for the 2021 Young New Zealander Of The Year award.

It’s a privilege supporting people with Irritable Bowel Syndrome and other gut issues and I can’t wait to see what 2021 brings.

I also want to say thanks to the team behind the New Zealander of the Year Awards for making these awards possible.

@nzeroftheyear @kiwibanknz 
.
.
#newzealanderoftheyear #nzeroftheyear #lowfodmap #coeliac #irritablebowelsyndrome #digitalhealth #telehealth #healthcare #fodmap #nutrition #guthealth
Follow on Instagram

TASTE TEST OUR RECIPES

VIEW ALL RECIPES >
Low FODMAP Chocolate Brownie Cupcakes

Low FODMAP Chocolate Brownie Cupcakes

Baking, Dessert, Snacks, Vegetarian Options
Low FODMAP Cheesy Broccoli & Zucchini Fritters

Low FODMAP Cheesy Broccoli & Zucchini Fritters

Dinner, Lunch, Side Dishes, Vegetarian Options
Low FODMAP Chicken Soup

Low FODMAP Slow Cooker Chicken Soup

Dinner, Lunch
Low FODMAP Japanese Sushi Balls with Salad

Low FODMAP Japanese Sushi Balls with Sweet Chilli Sauce

Dinner, Lunch

Comments

  1. Crystal Guthrie says

    March 2, 2021 at 8:17 pm

    Hi Alana, thank you so much for this blog. I have been dairy free for several years and I have been trying the low FODMAP diet, as recommended by my doctor, now for 4 weeks, and still having symptoms. I’m wondering if it’s the amount of almond I’m consuming. Most of my dairy free products are almond based. Almond milk, almond yogurt, almonds in my granola, etc. As you are also dairy free, how much almond product can I consume and still be low FODMAP? Thanks!

    Reply
    • Alana ScottAlana Scott says

      March 4, 2021 at 7:44 pm

      Hi Crystal,

      Thanks for reaching out! Yes, I was dairy free for 5 years so I know the struggles that go with being dairy free. I’ve recently been able to bring low FODMAP dairy back into my diet which is exciting. There are a few things we would recommend you do to help improve your symptoms – check your yoghurt, granola, and other processed products for sneaky high FODMAP ingredients that could be causing issues. Check the Monash University FODMAP Diet App for information on serving sizes for almond based foods. Then leave 4 hours between having a low FODMAP serving of almonds in your granola and then having almonds again as a snack or in a trail mix. Almonds by themselves are much higher in FODMAPs and need good portion control compared to almond milk. We hope that helps!

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *



Information provided on this website does not replace advice & information given to you by medical professionals.

Information is educational only and is not intended for medical advice, diagnosis, or treatment.

© A Little Bit Yummy 2021

SOCIAL

Changing your country helps you find local ingredients.

New Zealand Australia United States United Kingdom Canada

FREE RECIPES

  • Breakfast
  • Lunch
  • Dinner
  • Snacks
  • Baking
  • Side Dishes
  • Premium Recipe

BLOG

  • Getting Started
  • Elimination Phase
  • Reintroduction Phase
  • Living
  • Food Spotlight
  • Travel

SHOP

  • Recipe Club
  • Wellness Club
  • The Gut Friendly Cookbook
  • Pricing

ABOUT

  • Alana's Story
  • Meet the team
  • Dietitian reviewed
  • Nutrition Panels
  • Privacy
  • Terms & Conditions
  • Contact Us

MORE

  • Meet the team
  • Privacy
  • Terms & Conditions
  • Contact Us
Free Recipes Low FODMAP Clubs
This site uses cookies: Find out more.