Master the Monash Fodmap App: 10 FAQs you’ve been dying to ask

Starting the low fodmap diet can feel like diving into a whole new world of confusing portion sizes, traffic light systems and strange acronyms. Downloading the Monash Fodmap App is a great first step! But many people are left scratching their heads over what foods they can eat, how much is too much, and how the traffic light system really works. And upon reading that a 4 gram slither of pear is low fodmap, you start to worry about what on earth you CAN eat on this diet!

Let’s clear up the confusion and get you on the right track to managing your gut health with confidence! Here are the top 10 frequently asked questions about the App.

ps. This blog is for you if you already know what a fodmap is but would like to know more about how to use and interpret the cut-off thresholds specified in the App. If you haven’t gotten your head around fodmaps yet or simply need a refresher before we dive into the App, visit our introductory blog here.

#1 How does the Monash App traffic light system work?

Here’s the simple answer…The Monash Fodmap App uses a traffic light system - red, amber and green - to show the fodmap rating of different foods. It’s a quick way to see whether a food might trigger your IBS symptoms and how much of it you can eat.

Green foods are low in fodmaps and are generally safe for most people with IBS to eat without triggering symptoms (for example, carrots, blueberries, rice).

Amber foods contain moderate levels of fodmaps and should be limited to avoid IBS symptoms (for example, butternut pumpkin, strawberries, chickpeas)

Red foods are high in fodmaps and likely to trigger symptoms so should be avoided (for example, garlic, dried figs, naan bread).

But… the App actually uses TWO traffic light symptoms. I know, wild isn’t it?! There are 2 sets of traffic lights for each food – LARGE and SMALL. The large traffic light on the right-hand side of the App signals the overall fodmap rating of a food when eaten in a ‘typical’ serving size. What is a ‘typical’ serving size? A typical serving size is determined from a combination of clinical experience and healthy eating guidelines.

A LARGE red traffic light means the food contains high levels of fodmaps in a typical serving size.

A LARGE amber traffic light indicates the food has moderate fodmap content in a typical serving size.

A LARGE green traffic light means the food is low in fodmaps in a typical serving.

The smaller traffic lights you see directly underneath each food shows how each food’s fodmap rating changes at different serving sizes. Confused? Here’s how to interpret the large and small traffic light systems. As seen in the image to the left, mango has a large red traffic light on the right-hand side. This means that in a typical serving size, the fodmap rating of mango is high and should be avoided. Underneath the image of the mango are also three smaller traffic lights. You can see that mango is high (red) in fodmaps at a typical serving size (in this case, the typical serving size is ½ a medium fruit or 140g). It becomes moderate (amber) in fodmaps if only ¼ cup or 45g is eaten, and low (green) in fodmaps if only 1/5th or 40g is eaten. The typical serving size is always listed first so foods may start green and go red as the serving size increases or start red and become green as the serving size reduces.

#2 How are the low fodmap cut-offs determined?

The guidelines for what makes a food low fodmap were created by looking at how much fodmaps are in different foods and how much of those foods people typically eat in one meal. Researchers used clinical experience to figure out which foods commonly cause IBS symptoms and which are generally well-tolerated. Based on this, they set specific cut-off points for each fodmap - meaning how much of an individual food is likely to trigger symptoms in people with IBS. They’ve tested these cut-offs in repeated clinical studies.

As a general rule, keeping your fodmap intake under 0.5 grams (not counting lactose) per meal is safe for most people with IBS.

#3 What do the portion sizes in the Monash App mean and do I have to stick to them?

The portion sizes in the App tell you how much of a food you can eat before it is likely to trigger symptoms. Different foods contain different levels of fodmaps, and the amount you eat plays a big role in whether it will be safe for your gut.

While newbies often chase a list of “safe” and “unsafe” foods, the fodmap diet is all about a sliding scale of serving sizes. So, the portion sizes in the App help guide you on how much of each food you can eat without overloading your digestion.

Of course, once you’ve identified your triggers through a process of systematic reintroduction, you’ll be able to customise your individual thresholds and enjoy a greater diversity of foods.

#4 Can I eat multiple ‘green’ light foods in one meal?

Yes! Monash set the fodmap ratings conservatively, so you can enjoy more than one serving of "green" or low fodmap foods in a single meal. Those foods with a large green traffic light on the right-hand side of the App often have NO upper serving size limit, so you can consume them freely (examples include carrots, blueberries and white rice). Once through elimination, you may be able to test your thresholds with your favourite combos. But alas, red light foods such as onion, garlic, dried legumes and pears may never re-appear on your menu.

Some people worry unnecessarily about fodmap stacking – that is, eating foods that are low in fodmaps but cumulatively add up to a higher fodmap load. In most cases, this isn’t something to worry about unless you find that you are not achieving the symptom control you want. If you want to read more about fodmap stacking, read our blog here. But the take-home message is that this is a LOW fodmap diet, not a NO fodmap diet.

#5 For foods with just a green light (but no amber or red lights) why is there still a portion size listed on the Monash low fodmap App?

Have a look at the entry for white potatoes. There’s a large green traffic light – indicating that potatoes are low in fodmaps at a typical serving size. But there are no amber or red lights recorded under potatoes. This means that you do not need to limit yourself to 75g. In the fine print, you’ll find that there’s more information about the recommended serving suggestion.

For example, potatoes have no fodmaps detected up to a serving size of 500g. However, the App refers to nutritional guidelines to remind users of the recommendation of 5 veg and 2 fruits per day. This has nothing to do with the fodmap content of potatoes and more to do with eating a balanced diet. In another example, the App says that 19g or 1 tablespoon of butter is low fodmap but no amber or red cut-offs are listed. This implies that butter’s low fodmap rating is low but in the fine-print, the App adds more information about the effect of high fat foods on gut motility and symptoms. Given this extra information in the footnotes relates to nutritional guidelines NOT fodmap content, feel free to ignore it. Or look to the Fodmap Friendly App which gives additional information about upper limits.

#6 Help! I’m craving (insert your favourite food) but it’s not listed on the Monash App. Can I still eat it?

Umm, it’s hard to tell. The App contains lots of foods but it’s not exhaustive. If you can’t find it on the Monash App, have a look at the FODMAP Friendly App to see if they’ve tested it. If it appears in neither app, read the ingredients forensically. In accordance with the Food Standards Guidelines, ingredients are listed in order of quantity (largest to smallest) so be particularly wary of foods where high fodmap ingredients are listed first.

#7 This product CLAIMS that it’s low fodmap and is even certified low fodmap but it includes a high fodmap ingredient. Is it safe to eat?

If the product is displaying the blue Monash University fodmap certification symbol or the green Fodmap Friendly fodmap certification symbol, rest assured that it has been tested for fodmap content at the recommended serving size. And once you become a label detective, you’ll be able to determine yourself if a product is uncertified but low fodmap by ingredient. If not, post a pic in our Friendly Fodmappers Facebook group and the brains-trust will help!

#8 If I fail the reintroduction of one type of fodmap, does that mean I have to rule out all foods with that particular fodmap forever?

 

No, failing the reintroduction of one fodmap doesn’t mean you have to avoid all foods with that fodmap forever! The goal of the reintroduction phase is to identify your personal tolerance levels for different fodmaps. Even if you react to one food containing a specific fodmap (like garlic with fructans), you might still tolerate other foods that contain

smaller amounts of the same fodmap (like a small serving of onion).

Reactions can also depend on the amount of the fodmap you eat. You might not handle large quantities of a certain fodmap, but smaller portions could be perfectly fine. It’s all about finding your individual threshold.

Failing a reintroduction simply means you should go slow, adjust portion sizes, or try again later. Many people find that their tolerance improves over time, so you won’t necessarily have to avoid those foods forever. I personally think people like this are unicorns! I’ve tried to reintroduce garlic and onion many, many, many times and have failed every single time. Sigh…

Whatever it is, the way you tell your story online can make all the difference.

#9 If there’s a gap between the green serving size and the amber serving size, can I eat MORE than the green serving size but less than the amber serving size?

Good question! Diet cola is a good example. The standard serving size is 250ml (1 cup) - which is a regular can of soft drink. The large traffic light is red because it contains high amounts of fructans at one can. However, companies like Coca Cola then released a 200ml mini can. The App lists the green light serving size for cola as 162g and the amber serving size as 204g but a mini can is 200ml. Because this new serving size is between the green and the amber, then it would probably be low in fodmaps and OK to drink. But do check your own individual tolerance thresholds. Sadly, no amount of soft drink works for me.

#10 Why does the FODMAP level of some foods change in the app?

You might notice that the fodmap level of some foods changes over time in the App. This happens because Monash University continuously tests foods in their lab to make sure the information is as accurate as possible. Sometimes, newer testing methods or updated research shows different fodmap levels than what was originally found.

These updates are (mostly) a good thing! They ensure the App reflects the most current and accurate data, helping you make the best choices for your gut health. However, it can often be disappointing when the serving size of one of your favourite foods (strawberries) is reduced. If the green light serving size of a particular food is reduced but you’ve been tolerating the previous serving size – don’t panic! This just means that your individual threshold for this food is higher than that listed. Woot!

Making the low fodmap diet easier for you

Starting the fodmap diet can be overwhelming. The App definitely helps and is still a resource that I check (almost) daily. Once you’ve wrapped your head around the traffic light system, you’re half way there! Hope this blog has helped. Please send any questions to flora@noisyguts.net