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Understanding the Monash Low FODMAP App Updates

Last updated on Aug 30th, 2018 Authored by Alana Scott     Reviewed by Joanna Baker (APD)
Monash University Low FODMAP App Update

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. 

Are you ready to take control of your gut symptoms?

YES I WANT TOO!

No thanks, my gut is perfect.

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.

Final Thoughts

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.

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

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Leave me a ❤️ if this is your sort of meal!It's lunch time here and I always find fritters are always a good option when I don't know what to eat.

These cheesy broccoli fritters are a favourite. What's not to love about tender pieces of broccoli and zucchini all packaged up in a cheesy batter and served with zesty lime aioli?

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Calling all pizza lovers! 🍕Who enjoys a sneaky slice of pizza? I know I do.

Did you know it's possible to make a range of different pizza options low FODMAP? 

You need to find a gluten free pizza base and create a base sauce using a dollop of tomato paste, a sprinkle of oregano, and a few grinds of black pepper. Then add your favourite low FODMAP veggies and plain cooked meat. You can even use a small serve of chorizo or salami.

Then top with mozzarella or cheddar cheese which are both low FODMAP options or mix it up and add a garlic oil infused mayo instead.

One of my favourite combos is smoked chicken, salami, spinach & red capsicum/pepper 😍 What are your go-to toppings?

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Oh hello 2021... thank you for finally joining us! Congratulations to everyone who made it through the homeschooling, sourdough baking, and Zoom meetings with no pants on year that was 2020.

Normally I’d be bouncing around setting lofty New Year resolutions right about now... but I’ve kinda lost my mojo. So instead I’ve decided just to set a few simple intentions for the year:

1️⃣ Make the bed a device free zone and get better sleep.

2️⃣Eat more veggies by making them fun.

3️⃣Take more ‘me’ time to recharge.

4️⃣Accept that I am me and that despite the health challenges and crazy struggles I’m exactly who I am meant to be and I don’t need to change.

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Otherwise leave me a comment below with your intentions for 2021 👇

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🌟🌟 Giveaway closed - the lucky recipient is @talianoya 🌟🌟

Giveaway Time! I thought I’d share some post-Christmas cheer with a little giveaway.

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Christmas cake time! I’m actually not a big fan of Christmas Cake so I made a spiced carrot cake instead.

It’s my gluten free and low FODMAP option that the whole family love.

What treats are you enjoying this Christmas?

PS you can grab this recipe on alittlebityummy.com

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Who's making stuffing for Christmas? I am an absolute fan of stuffing that's crunchy on the outside but fluffy on the inside.

This my friends is my 'go-to' recipe as I can prep it the day before and then just cook it for a few minutes on Christmas Day. It's also really easy to make low FODMAP, gluten free and dairy free to suit the needs of you and your guests.

Get the recipe from alittlebityymmy.com or follow my profile link.

Also if you have any leftover stuffing then try pan frying it and adding a side of eggs, bacon and spinach for an epic breakfast 🙌

What sides are you making for Christmas?
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Comments

  1. Denise says

    August 31, 2018 at 4:44 am

    TY for the update! I thought there were changes as I looked at certain foods just this week!

    Reply
  2. Anita says

    September 24, 2018 at 4:06 am

    I already have the Monash FODMAP app on my Iphone. Will I need to do anything to make sure it’s updated or will it happen automatically? Look forward to your response. Oh, and by the way, thank you for all you do!

    Anita

    Reply
    • Alana ScottAlana Scott says

      September 24, 2018 at 7:46 pm

      Hi Anita,
      Thank you for the lovely feedback! Okay so with the Monash University Low FODMAP app it should automatically update. However, you can force it to update by going into the ‘Food Guide’ then click on ‘Settings’ then click on ‘Clear Cache’. This will for the app to reload the data again and make any updates at the same time.

      I hope that helps!

      Reply
  3. Marilena says

    October 10, 2018 at 5:32 am

    Hi I have had my app for 18 months now.
    How do I update the app?

    Reply
  4. golden says

    November 12, 2018 at 2:09 am

    Funny question. When it says 4 oz, is that weight or volume?

    Reply
    • Alana ScottAlana Scott says

      November 12, 2018 at 6:29 pm

      That’s a good question. With the Monash Low FODMAP App always assume that the amounts are the weight amount. I hope that helps!

      Reply
  5. Jacqueline West says

    September 11, 2019 at 6:27 pm

    What happened to the stoplights? I found them much more helpful than the portion size. Is there a way to get them back on my app?

    Reply
    • Alana ScottAlana Scott says

      September 11, 2019 at 8:30 pm

      Hi Jacqueline,

      The traffic light system (red, yellow, green) is definitely still available on the Monash Low FODMAP App. Under settings just check that you have set you sensitivity filtering or the colour blind option as these can disable the traffic lights.

      Reply

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