This article was written in conjunction with Crystal Austin, Accredited Practicing Dietitian and Nutritionist
The low FODMAP diet certainly has its challenges, including understanding the varying low FODMAP portion sizes of different foods. A great mindset is to focus on the things that you CAN eat, rather than what you can’t eat.
If you're feeling overwhelmed trying to balance portion sizes, or are feeling extra hungry throughout the day, this blog post is for you!
FODMAP-free foods are exactly what they sound like. Foods that have been tested and found to have no detectable FODMAPs, or such small trace amounts that any serving size will be well tolerated. These foods you can eat freely, according to your appetite.
If you’re using the Monash FODMAP App, it won’t be obvious at first glance what foods are FODMAP-free. What you need to do, is click on a food (e.g. potato), scroll to the writing below the green lights and look for the statement that says “FODMAPs were not detected in this food. Eat freely and according to appetite” (as pictured below). Any foods that have this statement, are considered ‘FODMAP free’.
FODMAP-free vegetables are a great way to bulk up your meals and ensure that you’re including enough fibre in your diet. Some FODMAP free vegetables that we love include:
Disclaimer: This article was published in March 2022 and foods are subject to change. Always check the Monash App for updated portion sizes.
Are you looking for further guidance and information on your IBS journey?Download Crystal's Getting Started with IBS Guide here. Her workbook is designed to help you understand your symptoms, know which are the appropriate medical tests to confirm you have IBS, and find the right treatment plan for you, from the start.