Hopefully by now you know that we highly recommend that everyone following the low FODMAP diet have both the Monash University smartphone app and the FODMAP Friendly smartphone app. This is because these are the two entities doing the original research and lab testing; they are the primary resources for the diet.
But what do you do when their lab tests results for the same food – such as avocados, beets, strawberries, red bell peppers and many others – differ? This article will take you through it step-by-step.
One of the very first things to understand is that Monash University and FODMAP Friendly base their cut-offs for FODMAPs on slightly different values, in certain instances. This means that the serving size recommendations in their apps are values that have been determined to be amounts that will not trigger IBS symptoms in most people. Take a look below (you can read more in the individual articles on Monash and FODMAP Friendly):
The different thresholds partly explain why the app entries for the same foods in each app differ.
Oligosaccharide Threshold Comparisons
You can see below that Monash University divides Oligosaccharides into two group, while FODMAP Friendly does not.
Polyol Threshold Comparisons
For Polyols as a group, and for the individual polyols – sorbitol and mannitol – all numbers are very similar, but they doing differ between Monash and FODMAP Friendly.
Excess Fructose Threshold Comparisons
Monash University divides the way it looks at fructose. The first entry applies to foods where fructose is greater than glucose, but other FODMAPs might also be present in that food, therefore the amount is lower.
Lactose Threshold Comparisons
The thresholds for lactose are the most dissimilar.
Foods Included In Our List of Conflicting Low FODMAP Lab Test Results
This graph below not an exhaustive list. We have focused on very popular food fruits and vegetables that people following the low FODMAP diet want to know about, and in some cases that we know have had different lab results between the two testing bodies (Monash University and FODMAP Friendly). We have also included outliers that were just so extreme, we thought they deserved a mention – check out blackberries!
The reason why we have focused on fruits and vegetables is because they are the ones most likely to vary quite a bit in FODMAP content due to country of origin, ripeness, harvesting, handling and storage procedures, etc.
The Main Gist
The over-arching concept that you have to understand is that both Monash University and FODMAP Friendly conduct valid and trustworthy lab tests. You can read much more in our articles, Monash University Lab Testing Explained and FODMAP Friendly Lab Testing Explained. They might report different results occasionally, but that does not mean one test was right and one was wrong. Or that one is “more” correct! Even when it is the same institution testing foods and then re-testing foods and getting different results. Both results are valid.
As the above linked articles explain, it simply means that for the items tested at that time, those are the results that the lab tests revealed and – especially when it comes to fresh fruits and vegetables – the produce you eat will then again be different from what they tested.
You Are Not A Lab
Always look at lab tests as lines in the sand from which to begin your exploration of FODMAPs; use the lab information to help guide what your unique relationship is to FODMAPs, which might be very different from what the labs report. You might be able to eat more, or less. As we are fond of saying, you are not a lab.
Frequently Asked Questions
Which lab test you use as your starter marker is up to you. They are all accurate. We know some Facebook groups and some RDs only use Monash and caution folks away from FODMAP Friendly. I have never heard one convincing argument as to why. If you read the articles linked above, you can certainly draw your own conclusions.
To those who say it makes things more confusing, here is my take: your patients, or you yourself, will find conflicting information online and elsewhere. If you do not know the sources of the differences of opinion, or how they came to those conclusions, you truly cannot make a judgement or a decision.
Once you do know that all the labs used are reputable, that lab results will vary regardless due to variety of produce, ripeness, handling, storage and country of origin, then you begin to understand that all these results are just what were detected in a snapshot in time.
You might be asking yourself, of Monash University and FODMAP Friendly, which is more conservative? Or, perhaps you want to know who is more lenient with their serving size recommendations?
Each of the testing bodies have examples of reporting more stringent recommendations, more generous ones, and they are sometimes in agreement. There is no black and white answer.
Comparison Chart of Conflicting Low FODMAP Serving Sizes
Here are some of the low FODMAP amounts reported by Monash University and FODMAP Friendly. The “Max Serve Size” (right column) that is still low FODMAP is a new feature from the FODMAP Friendly app (we love it). If a cell is empty, it is because there is no data available for a low FODMAP serving size.
Where we have data available from multiple testing times, we have included them in order. So, if it says, “No FODMAPs/Now 50 g”, it means initial lab tests showed “no FODMAPs”; subsequent tests showed 50 g to be the low FODMAP serving size. Both tests are accurate (again, read those articles linked above).
Note that the Monash University and FODMAP Friendly vertical columns show recommended serving size, which is not necessarily the maximum that you can eat and remain low FODMAP. Please review our article, What Is A Low FODMAP Serving Size?
Now, let’s look at some ingredients.
|Ingredient||Monash University||FODMAP Friendly||FODMAP Friendly Max Low FODMAP Serve Size|
|Avocado||30 g||80 g||1000 g|
|Apricot||16 g||53 g|
|Beet root||25 g||75 g||150 g|
|Black Grapes||100 g||1000 g|
|Blackberry||4 g||150 g||375 g|
|Blueberry||40 g||150 g||250 g|
|Broccoli (heads)||75 g|
|Broccoli (stalks)||45 g|
|Broccoli (whole)||75 g||750 g|
|Brussels Sprouts||Was 38 g/Now 50 g||75 g||250 g|
|Butternut Squash||45 g||75 g||188 g|
|Canned Peaches||66 g|
|Canned Pumpkin||75 g||120 g||150 g|
|Cherry Tomatoes||75 g||75 g||750 g|
|Common Ripe Banana||35 g||88 g|
|Common Tomato (beefsteak)||65 g||75 g||84 g|
|Cucumber||No FODMAPs||64 g||1000 g|
|Dried Dates||8 g||30 g||60 g|
|Dried Figs||40 g||58 g|
|Dried Pineapple||31 g|
|Edamame||90 g||168 g||259 g|
|Fresh Figs||5 g||64 g||214 g|
|Grapefruit (image shows pink)||80 g||150 g||250 g|
|Green Beans||75 g||75 g||125 g|
|Green Bell Pepper||75 g||75 g||750 g|
|Leek Bulb||14 g||46 g|
|Leek Leaves||100 g||37 g||83 g|
|Mango||40 g||54 g|
|Nectarine (white)||150 g||215 g|
|Nectarine (yellow)||18 g||93 g|
|Onion (brown/yellow)||26 g|
|Raspberries||60 g||45 g||82 g|
|Red Bell Pepper||No FODMAPs/Now 43 g||75 g||750 g|
|Red Grapes||No FODMAPs/Now 28 g||150 g||750 g|
|Red Onion||28 g|
|Roma Tomato||75 g||75 g||108 g|
|Scallion Bulb||19 g|
|Scallion Greens||No FODMAPs||16 g||161 g|
|Strawberry||No FODMAPs/Now 65 g||50 g||51 g|
|Watermelon (seedless)||15 g||50 g|
|Peach (white)||18 g||83 g|
|Peach (yellow)||30 g||100 g|
|Yellow Bell Pepper||24 g|
|Yellow Summer Squash||100 g||101 g|
|Zucchini (courgette)||65 g||75 g||375 g|
FODMAP Lab Testing Articles At A Glance
Here are all of our other articles that pertain to lab testing for FODMAPs. We suggest that you read them all:
- 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
Both Monash University and FODMAP Friendly lab test foods for FODMAP content and provide reliable results – even when they report different findings from test to test (of the same food) and from one another as lab testing bodies. It is to be expected that FODMAP content in foods, especially fruits and vegetables, will vary.
You can use any of the lab tested findings, new or older, from either Monash University or FODMAP Friendly as a baseline from which to begin to explore your relationship with FODMAPs, which will be unique.
Also, what you do or do not tolerate today will most likely be different a few months or a year from now. Your digestive tract is not static, and neither are your FODMAP reactions. This is why it is important to re-introduce foods periodically if you have breakthrough IBS symptoms or are wondering if you can tolerate something now that you couldn’t before.
Please make sure to read our articles on Monash University Lab Testing Explained, and also FODMAP Friendly Lab Testing Explained.
Rely on primary resources like Monash University and FODMAP Friendly to help guide your three phases of the low FODMAP diet.