Notes:

Tips

• Grits have a tendency to stick to the pot. A heavy bottomed pot, that conducts heat evenly, is your best bet and if it has rounded corners, you will be able to stay in contact with the grits as you stir and whisk, further eliminating the potential for sticking or burning.

FODMAP Information

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

• Butter: Both Monash University and FODMAP Friendly have lab tested butter. Monash states that a low FODMAP Green Light portion is 1 tablespoon or 19 g and also states that “butter is high in fat and does not contain carbohydrates (FODMAPs)”. FODMAP Friendly gives it a “Pass” at 1 tablespoon or 19 g. Both recommended serving sizes are presented as part of healthy eating guidelines, not as maximum FODMAP serving size. Fat can affect guy motility and trigger IBS symptoms in some people. Eat to your tolerance.
• Cornmeal: Monash University has lab tested cornmeal, which they list as “Polenta (cornmeal)” and a low FODMAP serving size is 255 g, but that is for cooked. They also have a listing for “Flour, corn (masa harina/masa lista)”, and that low FODMAP serving size is 100 g. Masa harina is cornmeal that is treated with lime (calcium hydroxide), a process called nixtamalization. In personal conversations with Monash, we were told that “regular” cornmeal would be the same as the masa, FODMAP-wise, and that the process of using the lime alkaline solution would not affect FODMAPs.
• Lactose-Free Dairy: Lactose-free dairy, such as lactose-free milk or lactose-free cream cheese, has lactase enzyme added that breaks the disaccharide molecules and creates a more digestible dairy product, from a lactose perspective. The resulting product is not dairy-free, but it is lactose-free. Some products might have miniscule amounts of lactose remaining, but the amount is small enough for the product to be labeled as lactose-free. For instance, Breyers Lactose-Free Vanilla Ice Cream states it is 99% lactose-free, while Lactaid Vanilla Ice Cream states it is 100% lactose-free.

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.