This might sound like a trick question but Monash University recently retested dates in February 2023 and they now have a low FODMAP serving size you can enjoy! That means small serves of dates can now be on the menu. Here’s what you need to know:
In the past were dates classified as high FODMAP?
Yes, prior to February 2023 dates were classified as high FODMAP. However, Monash University has updated the FODMAP research and small servings of dates can now be included during the first phase of the low FODMAP diet (Monash University FODMAP Diet App, 2023).
What type of dates has Monash University tested for FODMAPs?
Monash University has tested two types of dates:
- Dried pitted dates are usually found in the dried fruit section of the grocery store. These dates are quite small.
- Pitted medjool dates are larger and are often in the fresh produce section of the grocery store.
How many dates can you eat on the Low FODMAP Diet?
If you are in the first phase of the low FODMAP diet then you can enjoy up to 5 dried pitted dates or 1 medjool date. Make sure you download the Monash University FODMAP Diet App for more information on serving sizes and FODMAPs.
Are portion sizes important when it comes to dates?
Yes, they are! Larger servings of dates quickly become high FODMAP for sorbitol and fructans. This means if you are in the first phase of the low FODMAP diet you need to watch your portion size until you are ready to test your tolerance to different FODMAP groups.
Make sure you download the Monash University FODMAP Diet App for more information on serving sizes and FODMAPs.
Can I have multiple servings of dates per day?
In theory, you can repeat a low FODMAP serving of a food after 2-3 hours without worrying about the FODMAPs stacking up. This means if you want to have more than one low FODMAP serving of dates in a day you can.
However, keep in mind that the more food variety you can have in your day the better it is for your gut microbiome.
What sort of low FODMAP meals could I use dates in?
You could use the low FODMAP serving of dates in muffins, slices or puddings, smoothies, mixed into trail mix or as a topping for your porridge. Just remember that you will need to do your FODMAP math to make sure you keep to the low FODMAP guidelines. Keep an eye on our low FODMAP recipe area as we’ve just added a low FODMAP sticky date self saucing pudding and will be adding some low FODMAP date recipes soon!
Dates have a small low FODMAP serving that you can enjoy in the first phase of the low FODMAP Diet. Just remember that you need to limit your serving size and use them with care in your meals. Make sure you download the Monash University FODMAP Diet App for the latest information on serving sizes and FODMAP content of foods.
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