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Do low FODMAP portion sizes matter?

Last updated on May 11th, 2017 Authored by Alana Scott     Reviewed by Kate Watson (RD)
re-Portion-Sizes-Important-On-Low-FODMAP-Diet

Why is portion control so important on the Low FODMAP diet?

Portion sizes are crucial to getting good symptom control while on the low FODMAP diet. Just because a food is classed as low FODMAP it doesn’t mean you can eat unlimited quantities. Also some high FODMAP foods are safe in small portion sizes. The goal of the low FODMAP diet is to reduce the overall level of FODMAPs to help you gain good symptom control, and it is not a FODMAP free diet (1).

 

Where do you find information on low FODMAP portion sizes?

The Monash University Low FODMAP app or Monash University Low FODMAP booklet, both contain up-to-date lists of low FODMAP foods, and recommended safe serving sizes.

The recommended serving sizes are a great place to start. Just remember that every person has a different tolerance levels to FODMAPs, which may mean you can tolerate a little bit more or less than the recommended serving size (1 2). You will need to find your own tolerance levels.

 

How do you use the traffic light system in the Monash University app?

The Monash University app organises foods by a traffic light system, based on the FODMAP levels for a typical serving size of that food per meal (1). Green is low FODMAP, orange is moderate FODMAP, and red is high FODMAP (1). You need to click on each food in the app to find out what the recommended serving size is. Make sure you read the notes under the suggested serving size, as some low FODMAP foods become high FODMAP if you go over the recommended portion (1). It is also important to explore red rated foods as some of them do have a smaller low FODMAP serving size (1).

For example:

Sweet potatoes are high FODMAP if you have 3/4 cup (112g). However a smaller serving of ½ cup or ( 75g) is considered low FODMAP (3).

Quick oats are only low FODMAP at a ¼ cup portion (dry measurement before cooking). If you consume a ½ cup portion (dry measurement before cooking) then you will consume moderate levels of FODMAPs (3).

Broccoli is considered low FODMAP at  ½ cup to 1 cup serves depending on which part of the broccoli you are eating. However notes in the app tell us that larger serves can become high FODMAP (3).

While in the low FODMAP phase of the diet, it is recommended that you avoid red rated serving sizes of foods, limit orange rated serves, and focus on eating mainly green rated serving sizes and foods (1).

 

How many different low FODMAP foods can you have in each meal?

The low FODMAP recommended serving sizes have been developed based on typical serving sizes of that particular food per meal (1). This means you can eat a number of different green rated foods per meal, just make sure you stick to the recommended serving sizes (1). So if you are feeling hungry, add another green rated vegetable to your meal. I recommend weighing your low FODMAP vegetables and fruit before cooking, to make sure you are staying within the recommended serving sizes.

If you want to eat more than the recommended serving size for a low FODMAP food then you need to check the additional information provided with each food listing. Some low FODMAP foods will become high FODMAP at larger serving sizes, while others will remain safe to eat in bigger serves (1 2).

For example, registered dietitian Kate Scarlata recommends adding a few more bites of rice or white potatoes if you are feeling hungry as these foods are very low FODMAP (2).

 

Can you eat the same food multiple times in a day?

Providing you stick to the recommended low FODMAP serving size and leave a few hours between each serve, you should be okay to eat the same food a couple of times a day (2).

Are you ready to take control of your gut symptoms?

YES I WANT TOO!

No thanks, my gut is perfect.

Do meats and other sources of protein contain FODMAPs?

Chicken, fish, red meat, and eggs are protein based foods that are FODMAP free (2 3). This means if you are feeling especially hungry you can eat slightly larger portions of these naturally FODMAP free foods (2).

 

What are the portion control rules around fruit?

According to Dr. Sue Shepherd (the creator of the low FODMAP diet), you should not eat more than one serve of ‘suitable’ fruits per meal or sitting (4). One serve normally equals about one metric cup of cut up fruit, or one whole piece of fruit, such as one medium banana or medium orange (3 4). You can enjoy several serves of fruit per day as you like – but leave two to three hours between each serve (4).

 

Final Thoughts

The Monash University Low FODMAP app is a great resource for low FODMAP serving sizes. Make sure you explore each food to find the recommended serving. You can eat multiple green rated foods for each meal and you can repeat the same foods through out the day. If you are repeating foods leave a few hours in between each serve. When it comes to fruit, remember to have one serve at a time and leave 2 to 3 hours between each serve. If you need guidance make sure you consult a FODMAP trained dietitian to help you find your tolerance levels. For more helpful tips you can follow us on Facebook or sign up to our weekly newsletter. Happy Eating!

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: Kate Watson (RD)

Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until sh... Read More

SHOW REFERENCES

1. Muir, J. Talking About the Traffic Light System. Monash University Low FODMAP Blog. 2015-02-05. Retrieved from:http://fodmapmonash.blogspot.co.nz/2015/02/talking-about-traffic-light-system.html. Retrieved on: 2015-07-12. (Archived by WebCite® at http://www.webcitation.org/6ZxV3MI5f)

2. Scarlata, K. Portion Size Matters on the Low FODMAP Diet. Well Balanced. 2015-04-28. Retrieved from:http://blog.katescarlata.com/2015/04/28/portion-size-matters-on-the-low-fodmap-diet/. Retrieved on: 2015-07-12. (Archived by WebCite® at http://www.webcitation.org/6ZxUrZqqR)

3. Monash University App. Food Guide. The Monash University Low FODMAP Diet App. 2017: Version 2.0.3 (326). Date retrieved: 2017-05-11. Retrieved from :http://www.med.monash.edu/cecs/gastro/fodmap/iphone-app.html. Accessed: 2017-05-11.

4. Shepherd, S. Food, FODMAPs and IBS: What to eat and what to avoid. Healthy Food Guide Magazine. 2011-11-09. Retrieved from:http://www.healthyfood.co.nz/articles/2011/november/food-fodmaps-and-ibs-what-to-eat-and-what-to-avoid#h2-7. Retrieved on: 2015-03-10. (Archived by WebCite® at http://www.webcitation.org/6WvtQsYse)

Photo Credit: ‘Strawberries in Measuring Cup‘ by Svitlana Pimenov licensed under Shutterstock Standard License

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

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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).

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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.

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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)
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P.S. You can get the recipe on alittlebityummy.com or follow my profile link.
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