Notes:

Tips

• You could cook the pasta right in the soup, but it gives you bit less control over the pasta texture and the pasta also soaks up some of the luscious soup liquid, but if you are short on time or don’t want to clean an extra pot, be our guest!

FODMAP Information

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

• Butternut Squash: Both Monash University and FODMAP Friendly have lab tested butternut squash (called pumpkin as well by both). Monash University tested the vegetable raw, without seeds, but with skin and their low FODMAP serving is 63 g (about 1/3 cup). FODMAP Friendly tested cooked, without skin or seeds, and the low FODMAP serving is 75 g, with a max low FODMAP serving of 214 g. The Monash test showed presence of fructose (in addition to fructans). The FODMAP Friendly did not show any fructose (but does principally show GOS and fructans). One wonders if the fructose was in the skin?
• Canned Tomatoes: Monash University has lab tested canned tomatoes, both round whole tomatoes, as well as Roma (plum). One problem is that most can labels do not distinguish what kind of tomatoes were canned. Both are set at low FODMAP green light serving sizes at 100 g (about ½ cup). The Moderate and High FODMAP levels differ, with the Roma tomatoes being lower FODMAP. Fructose is present in the larger servings. FODMAP Friendly has lab tested canned tomatoes as well; their image shows Roma tomatoes. Their lab tests determined a low FODMAP serving size to be 76 g (1/2 cup), with the max low FODMAP serving size set at 228 g (1 ½ cups).
• Carrots: Carrots have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to lab tests by both, carrots have shown no FODMAPs. Carrots were retested by Monash and their app entry is now confusing. They state that carrots remain low FODMAP up to 500 g, which is a lot of carrot. In conversations with Monash, they have indicated that this does not mean that they become Moderate or High FODMAP at 501 g; it is just the amount they are reporting to at this time.
• Chickpeas: Both Monash University and FODMAP Friendly have lab tested chickpeas. Monash says that drained, canned chickpeas are low FODMAP at ¼ cup or 42 g; this is what we base our recipes upon. The FODMAP Friendly low FODMAP serving is ½ cup (95 g). Note that recipes might call for a can of chickpeas that weighs 425 g, but what you are using is the chickpeas once they are rinsed and drained. Not only is a sizable amount of water-soluble FODMAPs going down the drain, but the weight of the drained chickpeas will be closer to 260 g (or thereabouts; we have seen it range from 250 g to 275 g). That is the weight of the chickpeas that you hold against the app entries to determine a low FODMAP serving.
• 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.
• Herbs: Many fresh and dried herbs 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 an herb 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.
• Kale: Both Monash University and FODMAP Friendly have lab tested kale. Monash pictures Lacinato type kale and says that kale is Green light and low FODMAP in servings of ½ cup, chopped (75 g). FODMAP Friendly depicts curly kale and gives it a “Pass” at ½ cup chopped (30 g).
• Leeks: Both Monash University and FODMAP Friendly have lab tested leeks – greens (leaves) and bulbs. Monash University recommends a low FODMAP serving size of 100 g for the greens, and 14 g for the bulb. FODMAP Friendly suggests a serving size of leek greens of 37 g, with a low FODMAP max serve of 83 g. Their recommended low FODMAP leek bulb amount is 46 g.
• Pasta: Please note that small amounts (74 g) of conventional wheat-based pasta is low FODMAP Use your Monash app for more information; the diet is not wheat or gluten-free. If you are gluten-free, you have to read labels, as there are many low FODMAP gluten-free brands of pasta available, but remember that gluten-free does not equal low FODMAP. Use what is called for in individual recipes. Our go-to is rice-based pasta. Monash University and FODMAP Friendly have both tested “gluten-free” pasta, but they do not specify what the pasta was made from. Monash says gluten-free pasta is low FODMAP at 145 g or 1 cup cooked; FODMAP Friendly lab testing suggested 2 cups or 146 g cooked is low FODMAP. Monash has also lab tested pasta made from rice, which they list under “rice stick” and it is low FODMAP at 220 g, which no Moderate or High FODMAP amounts given.
• Patty Pan Squash: This round yellow summer squash has been lab tested by Monash University and it contains no FODMAPs.
• Potatoes: Potatoes have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to initial lab testing by Monash, starchy baking potatoes, red-skinned, yellow-skinned and purple potatoes contain no FODMAPs. They are currently presented as low FODMAP by Monash up to 500 g (which is the largest amount tested; still essentially no FODMAP). FODMAP friendly has low FODMAP servings currently set at 407 g.
• Scallions: Monash University lab testing initially found no FODMAPs detected in scallion greens; in subsequent tests, scallion greens showed fructose content. The suggested serving size is 75 g. Monash states the scallion bulb low FODMAP serving is 32 g (about 1/3 cup). FODMAP Friendly has also lab tested scallions: their recommended serving size for the green parts is 16 g, with a max low FODMAP serving between 160 g and 176 g (from different tests). FODMAP Friendly says it is low FODMAP in 19 g to 20 g portions, which is about 2 tablespoons finely chopped.

 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.