You might have noticed that over the past few weeks the Monash University Low FODMAP app has undergone some pretty big changes. Here at A Little Bit Yummy the Monash University Low FODMAP app is our FODMAP bible and a key resource. We’re here to help you understand the Monash University Low FODMAP App changes so you can enjoy your food with confidence.
Low to High FODMAP Re-classifications
Don’t Panic! Some foods classified as low FODMAP are now showing as high FODMAP. Make sure you take a closer look before you panic, as the original serving sizes are normally still low FODMAP and can be enjoyed in the first phase of the diet.
Good examples are raspberries and blueberries. These are now showing as high FODMAP in the fruit list, however both fruits have decent low FODMAP serving sizes and can still be enjoyed in the initial phase of the low FODMAP diet.
Serving Size Changes
A few foods like broccoli have had serving size changes. According to Monash FODMAP, these updates are to help the app be more practical and in line with healthy eating guidelines.
For example, the recommended serving size for broccoli has decreased from 1 cup down to ¾ of a cup. This just gives you a bit more wriggle room when combining multiple low FODMAP vegetables. If you are eating broccoli by itself in a 1 cup serve then that’s still okay, as it doesn’t contain moderate levels of FODMAPs until a 2 + ¾ cup serve.
Use your common sense and look at the serving size information provided with each food. Then make an informed choice if you want to increase your serving size.
Added Serving Sizes
Monash FODMAP has done a great job adding extra serving size information for most foods in the app. Wherever possible, you will now see green, moderate and red serving size information for each food (just remember to click on the food to reveal this information).
For example, 40g of mango is low FODMAP, 50g of mango is moderate, and 140g of mango is high FODMAP.
Remember that during the initial phase of the low FODMAP diet you can enjoy green (low FODMAP) serves of foods. It’s the FODMAP rating of the serving size you’re eating that’s important.
The additional FODMAP serving size information for each food can also help you ease into gentle reintroduction challenges. Try starting your challenges with moderate rated serving sizes then progress into red serving sizes to find your tolerance levels.
Your diet only needs to be as strict as needed to settle symptoms
It’s important to remember that your diet only needs to be as strict as needed to settle symptoms. If your gut is settled then there is no need to change what you’re doing. In most cases, our goal is just to lower your intake of high FODMAP foods and you don’t need to worry about getting low FODMAP diet 100% right. If you are struggling to get symptom relief, then it’s time to troubleshoot with a specialist dietitian. Remember that the initial phase of the low FODMAP diet only lasts for 2 to 6 weeks.
The Monash University Low FODMAP App is an excellent resource for all stages of the low FODMAP diet. You can grab your copy of the app from the Apple Store or the Google Play Store. Just remember to explore the app thoroughly and to click into each food to discover the serving sizes that you can enjoy.
Disclaimer: We are not an affiliate of Monash University or the Monash FODMAP brand. We just believe in this product and want to keep you updated.