Notes:

If You Can Tolerate

• Fructans: If you have passed the garlic Challenge, feel free eliminate the olive oil and simply scatter 1 to 2 minced garlic cloves over the chicken.

FODMAP Information

All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.

• Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
• Grapes: Both Monash University and FODMAP Friendly have lab tested grapes – and re-tested them. Monash tested black, green and red grapes and no FODMAPs were detected upon lab testing; they set a serving size at 1 cup (150 g) (determined by Australian healthy eating guidelines). Upon subsequent lab testing, they removed black grapes from the app (no reason given), and this test batch of red grapes showed a low FODMAP serving size of 28 g, with the green grapes showing a serving size of 32 g. Fructose was the FODMAP present. Grapes were then lab tested yet again, this time with green grapes showing a low FODMAP serving of 11 g (2 grapes), and red grapes showing a serving size of 10 g (2 grapes).  FODMAP Friendly had tested green grapes and gave them a “Pass” at 24 grapes (100 g). Then, they lab tested “white”, red, and black grapes. During this batch of testing, “white” grapes showed a 24 g low FODMAP serving size (fructans). Lab testing after that of white grapes showed a low FODMAP serving size of 26 g and the FODMAP was fructose, with some fructans. Generic red grapes have a 150 g serving size (no fructose, but showed a small amount of fructans, and even less GOS and sorbitol); these had a max serve of 900 g, since downsized to 750 g upon subsequent testing. Red Globe grapes showed no FODMAPs at all in current testing. Black grapes have a low FODMAP serving size of 100 g, with a max serve of 1100 g, since downsized to 1000 g upon re-testing. They showed no fructose, but showed an equal but very small amount, of GOS, sorbitol and fructans. What does this mean to you? It means grapes can contain no FODMAPs; they can also contain FODMAPs, and not always the same one. The grapes you buy will be indeterminate. We have no way to know what they are, FODMAP wise. If you have been tolerating grapes, no changes are needed to your diet. Please refer to our article, When Low FODMAP Lab Test Results Differ.
• Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
• Spices: Many fresh and dried spice have been lab tested by both Monash University and FODMAP Friendly and are easily looked up in the apps, which we strongly suggest that you have. The additional good news is that if you are interested in a spice that has not been lab tested, you can look at the nutritional panel and assess its FODMAP load for yourself. If the “Sugars” and/or “Carbs” are 1 g or less per serving, then the item would be a good bet to try.
• Thyme: Monash University has lab tested fresh thyme and it is low FODMAP in 1 cup (16 g) amounts.

 Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.