Latest News: Updates on Low FODMAP Diet Food Serving Sizes
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Reader, Determining which foods and serving sizes trigger your personal IBS symptoms is a long and grueling process. Monash University has been a great resource that I often recommend to many of my clients to help them throughout this process. Monash University’s serving size recommendations are based on extensive research and testing. Foods are categorized based on their FODMAP content, which includes oligosaccharides, disaccharides, monosaccharides, and polyols. These carbohydrates are poorly absorbed in the small intestine and can ferment in the gut, causing symptoms such as gas, bloating, and diarrhea.Here are the updates they have made to their recommendations: Brazil Nuts, Shelled, RawLow FODMAP: 10 nuts Moderate GOS: 15 nuts High GOS: 17 nuts Brazil nuts contain Galacto-oligosaccharides (GOS), a type of FODMAP that can ferment in the gut, causing gas and bloating. Consuming up to 10 nuts is considered low FODMAP and should not cause IBS symptoms. Exceeding this amount increases the GOS content, which leads to digestive discomfort. Hazelnuts, shelled, rawLow FODMAP: 24 nuts Moderate GOS: 29 nuts High GOS: 30 nuts Similar to Brazil nuts, hazelnuts have varying levels of GOS. A serving of 24 nuts is deemed safe and low in FODMAPs, but consumption beyond this threshold raises GOS levels, potentially triggering IBS symptoms. Macadamia Nuts, shelled, rawLow FODMAP: 15 nuts Moderate Fructan: 2 1/4 cups High Fructan: 2 2/3 cups Macadamia nuts are generally low in FODMAPs, with up to 15 nuts considered safe. Higher quantities significantly increase fructan content, which can cause symptoms such as bloating and gas in individuals with IBS. Pecans, shelled, rawLow FODMAP: 15 nut halves Moderate Fructans: 2 1/2 cups High Fructans: 3 cups Pecans have a similar FODMAP profile, with 15 nut halves being low in FODMAPs. Larger servings raise fructan levels, which can lead to digestive issues for those with IBS. Walnuts, shelled, rawLow FODMAP: 15 nut halves High GOS: 18 nuts Walnuts are low FODMAP at 15 nut halves but contain high levels of GOS when consumed in larger amounts. It's crucial for individuals with IBS to adhere to the recommended serving size to avoid symptoms. Cola (Sweetened with Sucrose or Sugar-Free)Low FODMAP: 1/2 cup Moderate Fructans: 3/4 cup High Fructans: 1 cup Cola, both regular and sugar-free, can contain fructans. A serving of up to 1/2 cup is considered low FODMAP. Higher amounts increase fructan content, which may cause digestive discomfort. Garlic Pickled in Vinegar, DrainedLow FODMAP: 1 clove Moderate Fructose: 10 cloves High Fructose: 13 cloves Garlic is notoriously high in FODMAPs, but pickled garlic in vinegar can be consumed in small amounts. One clove is low FODMAP, but larger servings quickly raise fructose levels, leading to symptoms. Much of the FODMAP diet is based on portion control at each meal to limit any digestive discomfort. I would encourage downloading the Monash University FODMAP diet app for up to date serving sizes of FODMAP containing foods. In good health, Cari |
Riker Nutrition Consulting
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