We have an article that discusses foods and recipes with No FODMAPs. This article is about the many raw ingredients that have shown only TRACE AMOUNTS of FODMAPs in Monash University lab testing. If you have IBS and are following the low FODMAP diet, information on foods with trace amounts of FODMAPs will be helpful for you. These are foods that you should be aware of to work into rotation into your diet.
These trace FODMAP foods and recipes are based upon ingredients that have shown to contain trace FODMAPs in lab testing. In subsequent lab tests, some of these same ingredients have shown FODMAP content. All lab tests are accurate and represent what was tested at the time. One limitation of the Monash University and FODMAP Friendly apps is that only one data set can be shown at a time. In addition, the fruits and vegetables you buy literally cannot be the same as those tested at any time. Use the app entries as guides, and not absolutes.
Lab Testing Of Foods
Please note that both Monash University and FODMAP Friendly lab test ingredients and periodically re-test, as well. Different lab results can be produced from subsequent testing, as well as from different labs.
The information in this article pertains to lab results that were produced by Monash and/or FODMAP Friendly at one point in time, which means they are valid results.
To fully understand why different lab results can occur – and why it is not something to panic about – please read these 5 inter-linked articles:
- Monash University Lab Testing Explained
- FODMAP Friendly Lab Testing Explained
- How To Use The Monash University Smartphone App
- How To Use The FODMAP Friendly Smartphone App
- When Monash University & FODMAP Friendly Lab Test Results Differ
Proteins & Fats Contain No FODMAPs
In our other article on no FODMAP foods, we dive into proteins and fats more in-depth. Please refer to that article for more information.
Foods That Contain Traces of FODMAPs
Here are lists of fruits, vegetables, grains and other foods that have been lab tested and shown to contain mere traces of FODMAPs, at one point in time.
Fruit
- Banana, sugar, firm
- Jackfruit, canned, drained
- Plantain, peeled
Vegetables
- Arugula
- Bamboo shoots, canned & fresh
- Bean sprouts, mung
- Callaloo, tinned in brine (Callaloo is popular in the Caribbean and parts of Africa. It is most often made with the leaves of the taro plant (genus Xanthosoma). Monash has told us that their notes say the products tested contained “young leaves of the taro plant and Chinese spinach”).
- Fungus, white & black, dried
- Galangal, also known as Siamese or Thai ginger
- Jalapeno, pickled
- Kale
- Lettuce: Iceberg
- Olives: black & green
- Swiss Chard; also called silverbeet
- Tomatillos, canned & drained
Miscellaneous
- Hominy, canned, drained
- Arborio Rice
- Nutritional yeast
- Macadamia nuts
- Peanuts
- Vanilla extract, also called vanilla essence
Nuts With Only Trace Amounts Of FODMAPs?
Did the inclusion of macadamia nuts and peanuts get your attention? They did for us, too! Rest assured that this list is based upon the actual verified lab testing conducted by Monash University.
You are probably wondering how peanut butter is only recommended in 2 Australian tablespoon sized amounts (about 50 g), yet peanuts had been listed as having “trace” amounts of FODMAPs? Monash has been known to overlay Australian healthy eating guidelines on their entries, also the fine print for peanut butter used to state that it is servings over 140 g that should be avoided, which is a much larger serving. We think that serving size suggestion probably had to do with fat and the government guidelines.
The current entry just has a Green Light, which typically means no FODMAPs were found. FODMAP Friendly has a very large low FODMAP serving listed of well over one pound.
You might also enjoy reading our articles, What Is A Low FODMAP Serving Size? as well as our series on processing of fruits and vegetables and how FODMAP content can change.
Use The Monash University Low FODMAP Diet App™
We find that every time we look at The Monash University Low FODMAP Diet App™, we learn something new. We highly recommend that you spend some time diving deep into the app. You might learn something new and knowledge is power.
We also recommend that you download the FODMAP Friendly app, which has more lab certified prepared foods.
At FODMAP Everyday® we want all of you to thrive and part of that is knowing what you can and cannot eat so that you never feel deprived.
