Monday, 27 October 2014

Tomato Sauce & Ketchup: Newly tested for FODMAP content



We have received many requests about the FODMAP content of tomato sauce. We have now tested tomato sauce from Australia and also tomato ketchup from the USA.


Please Note: Tomato sauce and ketchup tend to be high in salt and sugars and so should be consumed in moderation.

Tomato Sauce (Australia)

FODMAP RATING
Tomato sauce - 1 serve
(2 sachets, 13 grams, 0.45 ounces)
LOW
Tomato sauce  – ½ serve
(1 sachet, 6 grams, 0.23 ounces)
LOW

Tomato sauce sourced from Australia has been given an overall rating of green.   The serving sizes specified here are low in FODMAPs and should be tolerated by most individuals with IBS.  Large quantities of tomato sauce (26 grams or 4 sachets) contains moderate amounts of Oligos-fructans, intake should be limited.


Ketchup (USA), sweetened with sucrose

FODMAP RATING
Ketchup (USA)- 1 serve 
(2 sachets, 0.90 ounces or 26 grams)
HIGH
Ketchup (USA)  – ½ serve 
(1 sachet, 0.45 ounces or 13 grams)
LOW


Tomato Ketchup sourced from the USA that has been sweetened with sucrose has been given an overall rating of red.   The serving size specified here (1 serve= 2 sachets, 0.90 ounces) is high in Oligos-fructans and should be avoided by most individuals with IBS.   However, a smaller quantity of tomato ketchup (1 sachet, 0.45 ounces) is low in FODMAPs and should be tolerated by most individuals with IBS.  


Ketchup (USA), sweetened with high fructose corn syrup

FODMAP RATING
Ketchup (USA)- 1 serve 
(2 sachets, 0.90 ounces or 26 grams)
HIGH
Ketchup (USA)  – ½ serve 
(1 sachet, 0.45 ounces or 13 grams)
LOW


Tomato Ketchup sourced from the USA that has been sweetened with high fructose corn syrup has been given an overall rating of red.   The serving size specified here (1 serve= 2 sachets, 0.9 ounces) is high in Oligos-fructans and should be avoided by most individuals with IBS.   However, a smaller quantity of tomato ketchup (1 sachet, 0.45 ounces) is low in FODMAPs and should be tolerated by most individuals with IBS.   

           


Monday, 20 October 2014

Corn Tortillas (USA): Newly tested for FODMAP content




We have recently completed the testing of corn tortillas from the USA. 


FODMAP RATING
Corn tortillas – 1 serve (3 tortillas) 57grams or (2 ounces)
LOW
Corn tortillas – ½  serve (1 ½  tortillas) 29grams or (1 ounces)
LOW

Corn tortillas have been given an overall rating of green.   The serving sizes specified here are low in FODMAPs and should be tolerated by most individuals with IBS.  Be careful not to add high FODMAP ingredients (onions, garlic) when preparing your dishes.
           


Feijoas: Newly tested for FODMAP content




Our FODMAP laboratory team have recently completed the testing of feijoas.

Our team has received many requests from dietitians in New Zealand about the FODMAP content of the popular fruit, otherwise known as the pineapple guava.


FODMAP RATING
Feijoa  - 1 serve (2 small feijoas) 100grams ( 3.5 ounces)
HIGH
Feijoa – ½ serve (1 small feijoa) 50 grams  ( 1.7 ounces)
HIGH


Feijoas have been given an overall rating of red.   The serving sizes specified here contain high amounts of excess fructose and intake should be avoided if you malabsorb fructose.  Avoid large servings (> 3 small feijoas, 150gm) which also contain high amounts of the Oligos -fructans. Feijoas should be avoided by people with IBS if they malabsorb fructose.  Large quantities of feijoas should be avoided by all individuals with IBS.

           


Monday, 13 October 2014

Canned Pumpkin: Newly tested for FODMAP content




We  are currently testing some foods from the USA. In time for Halloween and Thanksgiving, we have tested canned pumpkin from America.

Canned Pumpkin (average of 4 different brands sourced from the USA):

CANNED PUMPKIN
FODMAP RATING
½ cup (4.3 ounces) of canned pumpkin
MODERATE
¼ cup (2.2 ounces) of canned pumpkin
LOW


     


FAQs about the Monash University Low FODMAP diet app


1.    Is the App compatible with all versions of iPhone and Android?

The app is currently only available for IOS 7 and Android 4.0.

2.    Can I request a new food for FODMAP analysis?

We are not currently accepting suggestions of new foods for FODMAP analysis. Having received a very high volume of suggestions over the past months, our team is very busy analysing these for FODMAP content. All newly tested foods will be included in our major annual App update. App updates are available free-of-charge, so look out for these to ensure you have the very latest and most accurate information regarding the FODMAP content of different foods.

3.    Are measurements available in imperial (USA) units (i.e. pounds and ounces)?

You can view measurements in imperial units in the ‘Guide’ section.
  • Select ‘Guide’
  • Select ‘Settings’ (top left)
  • Under ‘Measurements’, select ‘Units’ and change to ‘Imperial (ounces)’.
You are not currently able to view recipe measurements in imperial units. However, we are planning to include this function in a future App update.

4.    I’m having trouble downloading the App on my Anrdoid phone.

Follow this link for instructions on how to access the App https://support.google.com/googleplay/answer/113410?hl=en-AU
If you are still having trouble, please contact us at: fodmap.feedback@monash.edu

5.    Will the App work on my iPad?

Yes! The following instructions and diagram describe how to install the App onto your iPad.
  • Open the Apple store
  • Click on ‘Purchased’ tab
  • Select either ‘iPad Apps’ OR ‘iPhone Apps’ (top left hand corner of the screen)
  • Select ‘Monash University Low FODMAP Diet’ from the list 





We are currently working on a version of the App that can be downloaded onto an iPad. This will be available late 2014. In the meantime, the current iPhone version of the App is compatible with the 5th generation of iPad. You can download the App using your iPad and re-size (x2) to increase the size of the image on your iPad.

6.    Can the Monash University Low FODMAP diet app be used in different countries?

Yes, our App is being downloaded and used very successfully in over 60 countries around the world! Because information included App is general (we do not refer to and specific ‘brand names’), information included in the App can be applied internationally. We receive many requests for the FODMAP content of country-specific foods and are currently testing foods from around the world. You can change the units of measurement into metric (grams) or imperial (ounces) in ‘Settings’. We recommend you only follow the low FODMAP diet under the guidance of a dietitian with expertise in this area. The dietitian can help you to select low FODMAP foods that are available in your area.
7.    Are foods from other countries being tested for FODMAP content? Will this information be added in the app?

Yes and yes! We are currently testing the FODMAP content of foods from a range of countries including the USA. Once our analysis is complete we will update the App with the results. App updates will be available free of charge.
8.    Can I download the App onto my iPod?

Yes! The App is compatible with iPod touch (3rd, 4th and 5th generations).

9. What is the difference between ‘gluten-free’ and ‘wheat-free’ foods? Do I have to restrict gluten?
A strict life-long ‘gluten-free’ diet is only required if you have been diagnosed with coeliac disease. Coeliac disease is an auto-immune condition that results in inflammation of the small intestine when any gluten is ingested. Ensure you are properly investigated for coeliac disease before restricting gluten in your diet. When following the low FODMAP diet, fructans and other FODMAPs, but not gluten, are restricted. Gluten is the protein found in wheat, rye and barley. These cereals also happen to be high in FODMAPs (mostly fructans). ‘Gluten-free’ foods are usually based on rice flour, maize- or corn-flour, potato-flour and quinoa which are low in FODMAPs, so by choosing ‘gluten-free’ you may also be choosing low FODMAP. Keep in mind, ‘gluten-free’ foods may have high FODMAP ingredients added (e.g. onion, pear or honey) so read the ingredient label carefully. Choosing a strict gluten free diet when you only require a low FODMAP diet will lead to over-restriction. Oats and traditional sourdough spelt bread contain gluten but are relatively low in FODMAPs so are suitable to have on a low FODMAP diet in appropriate serves. In addition, gluten is found in products derived from wheat, rye and barley, such as wheat starch, wheat thickeners and barley malt. These are common ingredients in a wide range of commercial products including soy sauce, confectionary, mayonnaise, yoghurts and more. They contain gluten and must be avoided on a gluten free diet for coeliac disease, BUT they are not high in fructans and are suitable to include in a low FODMAP diet.
‘Wheat-free’ refers to any food that does not use wheat in the manufacturing, but ‘wheat-free’ foods may still include ‘gluten-containing’ cereals such as rye, barley, oats and spelt and “fructan-containing” cereals rye and barley. Wheat-free does not necessarily mean that it will be low in FODMAPs. The ingredients of products claiming “wheat free” should be checked for other FODMAP-containing foods.


Welcome to the Monash University Low FODMAP Diet blog

On this site we hope to keep you up-to-date with:

  • The latest research findings from our group
  • Provide helpful low FODMAP diet tips & informative posts
  • Special announcements of newly tested foods conducted at our laboratory
  • General frequently asked questions we receive
  • low FODMAP recipes
  • Latest news about our low FODMAP smartphoneapp 
  • and much much more!
We post one new blog every Tuesday and one new recipe every Friday, so remember to check back here often!

Alternatively you can subscribe via email so that you will be the first to receive any new posts!

Thank you!
The Monash University low FODMAP team
                                 


Research Update:

A diet low in FODMAPs reduces symptoms of irritable bowel syndrome (IBS)

Our team here in the Department of Gastroenterology, Monash University, recently confirmed the effectiveness of lowering FODMAP content in the diet on symptom relief for individuals with IBS.  This project was part of the PhD work conducted by Emma Halmos.

In a well-controlled study, 30 individuals with IBS were fed both a typical Australian diet and a diet low in FODMAPs (≤3 g/day) for 3 weeks in a blinded manner so not to influence their judgement on symptom improvement. Overall IBS symptoms were reduced by 50% on the low FODMAP diet, with the greatest improvement occurring one week after implementing the diet. Similar improvements were also seen for abdominal pain, bloating, wind and dissatisfaction with stool consistency, demonstrating the first-ever, highest quality evidence that diet can be used successfully to treat this condition. 



(Halmos E et al.  A diet low in FODMAPs reduces symptoms of irritable bowel syndrome. Gastroenterology. 2014 Jan;146(1):67-75.e5. doi: 10.1053/j.gastro.2013.09.046. Epub 2013 Sep 25.)