What Are FODMAPs?
FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. They are a group of small carbohydrates (sugars & fibers) that are indigestible or poorly absorbed by certain people, which can lead to irritable bowel syndrome (IBS) symptoms.
How Do I Know Which Foods Contain FODMAPs?
Well, you can’t tell by looking! Foods have to be tested in the lab and there are surprising results. For instance, blueberries, raspberries and strawberries are all low FODMAP but blackberries are higher in FODMAPs. So we all have to rely on scientists to help us out. You can check out our comprehensive list of low FODMAP foods, and we do update it monthly. For a digital version we recommend downloading the Monash University Low FODMAP Diet™App if you can, which is available for both iPhones and Android. They keep testing new foods and adding them all the time.
There Is So Much Contradictory Information About the Low FODMAP Diet. How Do I Know What to Eat?
We understand your confusion. As time goes by there is more and more information available referencing the diet – especially online – and the issue comes with extrapolation. For instance, someone reads somewhere that almonds are okay and they plaster an almond-filled recipe on their Pinterest board but they fail to hone in on the fact that a low FODMAP serving of almonds is just 10 nuts (12 g) or maybe the resource they were working from didn’t even bother to specify.
We suggest that you stick with our resources or Monash University, the originators of the diet. We highly recommend that you download the Monash University Low FODMAP Diet™App if possible to help you through your day in a convenient, portable way. We use ours constantly!
So, Specifically, What Are the Online Resources That You Trust for FODMAP Information?
You’ve come to the right place at FODMAP Everyday. We have a unique system that combines our exclusive recipes that have gone through the Monash University Low FODMAP Certification Program for Recipes as well as our recipes that sport our Elimination Icon and all of our original recipe development is based upon the scientific findings by Monash University as well as those from some other trusted resources. Here are some sites that we recommend as reputable:
- Monash University – this is ground zero in our book. Monash University is constantly updating their website and app information based on their research.
- Kate Scarlata – Kate Scarlata, RDN is one of the foremost authorities on the Low FODMAP diet here in the U.S. She is not only a RDN but also follows the diet herself! She co-authored the book The Low FODMAP Diet Step by Step with FODMAP Everyday’s co-founder, Dédé Wilson.
- A Little Bit Yummy – Alana Scott and her team of dietitians were some of the earliest promoters of the diet and offer a wealth of information on their site – with recipes and meals plans.
- Patsy Catsos – Patsy Catsos, MS, RDN, LD is a medical nutrition therapist, FODMAP expert, and author who is a highly respected low FODMAP expert.
- Stephanie Clairmont – Stephanie Clairmont, RD is based out of Canada and offers support programs for navigating the low FODMAP diet.
Tell Me More About The FODMAP Everyday Elimination Icon !
We have developed our own internal FODMAP Everyday system to help you navigate this diet. We have dozens and dozens of recipes that are Monash University Recipe Certified and then there are also recipes and products in our Shop that sport our bright green “e – for Elimination” icon .
This icon is used when the recipe or product, based on the science from Monash University and other trusted resources, is determined by us to most likely be safe for you while on the low FODMAP diet. Please read about our Recipe Filter where you can learn to further customize your recipe search based on your unique dietary needs.
These recipes and products are not formally tested (unless they also carry the Monash Recipe Certification Logo). We are suggesting that you try these foods and assess your own tolerance, but they are low in FODMAPs and are a good bet for being able to be incorporated into your low FODMAP lifestyle. We are not medical professionals and you should work with a licensed RDN while undertaking the diet – so you are responsible for your own choices here. We have done our very best to be as accurate as possible with our review of ingredients and amounts and content in our recipes. This filter is to help you expand your choices based on your specific sensitivities identified in collaboration with your medical support team.
And Tell Me About Your Recipe Filter, Please!
We have developed an exclusive, robust filter to help you find recipes that suit you specifically, no matter where you are in the diet. Let’s say you are a vegetarian in the Elimination Phase of the diet and want to only search Monash Certified recipes? You can do that.
Or you have made it through the Challenge Phase and you know you can eat foods with polyols but not fructans or lactose or oligos but you really do want the broadest range of recipes to choose from. You can do that with our filter.
Or you are looking for chicken recipes that can be made in 30 minutes or less, are free of all the FODMAP categories and also gluten-free. You can do that, too and more. Go to our Recipes landing page and check it out.
What Does The Monash University Recipe Certification Mean?
We have taken dozens of our recipes through a formal certification program and will continue to add more as time goes on. Monash University, the originators of the diet, have developed their Monash University Low FODMAP Certification Program for Recipes and we are the first to have brought recipes through the program. This assures you that the recipes are determined to be low FODMAP and you can create them during the Elimination Phase and beyond.
Give Me The Short Answer. How Do I Do This? I’m Sick and Tired of Being Sick and Tired!
- Go to a GI specialist and rule out celiac.
- If you receive a diagnosis of IBS, go to step 3.
- Find a RDN to help you navigate the diet.
- Commit yourself to ONE WEEK. We think that you will be feeling so great after JUST SEVEN DAYS that completing the approximately month-long Elimination Phase is going to fly by!
- Surround yourself with reliable resources, like us, to help you. You are not alone!
- Take The Challenge Phase seriously, slow and methodically – it will last about 1 to 2 months, during which you will learn about your personal food triggers.
- Most likely at this point you will be pain and symptom-free and literally feel like you got your life back. You will be nothing short of amazed. ARE YOU READY? Yes? We are here for you.
The Diet Isn’t Helping!
Take a look at what you are doing. Are you taking probiotics or any other medicines, including herbal supplements that might be conflicting? Are you cheating here and there thinking that it won’t really matter? Are you using information from several resources trying to cobble together a system?
We suggest that you regroup before giving up! You owe it to yourself to give this a serious, structured try. We aren’t saying it will be super easy, especially at first, but the potential of living a pain and symptom-free life might just be a mere month away! Let us know how we can help you focus. We want you to thrive!
What If The Diet REALLY Doesn’t Work for Me?
Statistically up to about 75% of you with IBS will experience symptom relief when following the low-FODMAP diet. Of course that means that for 25% it might not be the answer. Or perhaps, it needs to be followed in conjunction with other plans of attack. Check back in with your RDN and/or GI specialist and most importantly don‘t give up! There is relief for you – it might just take some sleuthing to figure it out.
Dédé and several members of our Success Team follow this diet and have personally experienced the life-changing value of the low FODMAP lifestyle. We are truly here for you. We developed FODMAP Everyday for people like you who want their lives back. Use our Contact page to drop us a line. We are always looking for ways to improve our offerings and become the community that you need.
Now, Go Out There, Eat and THRIVE!
We will update this FAQs section as information evolves and as we hear from you about questions you may have!