How to navigate the low FODMAP diet using the Monash and Fodmap Friendly aps
MONASH VS FODMAP FRIENDLY?
Available on google play or the ap store US$7.99
Monash's Low FODMAP diet guide was created to assist suffers of IBS to navigate the diet. It is based on Sue Shepard's research at Monash University, VIC, Australia. This ap not only explains the diet in great detail, it also has the largest tested database for foods and classifies these foods using the traffic light system.
Green = low fodmap at listed quantity
Yellow = moderate fodmap contained at listed quantity
Red = high fodmap
Some tips when using the ap:
* Ensure that you go into the individual food item to read the description as some foods may be listed as red in the list section but when you click the item you may see that there may be a safe "green" serve of the food. Examples of this include zucchini listed as red = high fodmap, but when you click on the item you will see that at 1/2 cup or 66g it is actually green = low fodmap.
* You cannot search for an item when you are in the wrong category. For example, if you have been searching products in the breads and cereal category and then go to search tomato, you will need to go back to the guide page and search the food database or otherwise you will not find tomatoes.
* Use the filters
- set your country so that only the products that are available in your country are searched
- once you have done the reintroduction and are aware of what FODMAP groups you are intolerant to, set your individual tolerance level as this will include foods that you can tolerate. For example if you are very sensitive to lactose, you can turn the level up to high so that all of the high lactose foods will be greyed out when you search for them (unless there is a green = safe amount for that food).
Available through the ap store US$2.99
Fodmap Friendly is a registered certification trademark certifying fodmap levels in packaged goods. Fodmap friendly are goverend by the Australian Competition and Consumer Commission (ACC) and other authorities around the world. Fodmap Friendly have tested less foods than Monash so it is not as comprehensive of a list.
In this ap you can search the FOOD LIST or the PRODUCT LIST. The food list contains categories of food that can be searched using a box at the top, or you can search using the categories.
Fodmap friendly use a different way to list food items. When you click into them they will either say "pass" or "fail" at a given serving size. Each fodmap group will be listed and then if it passes there will a percentage next to it, otherwise it will just say pass or fail.
For example oats (rolled) at 43g, 1/2 cup is a pass. It has <10% total fructans, <10% excess fructose, 0% sorbitol, 0% lactose, <10% mannitol and GOS is <70%. So if you were to say double that serve and wanted to have 1 cup, you would know that you would go above 100% and therefore it would become high fodmap.
If we look at apples, 1 apple 165g it fails. Total fructans pass, excess fructose fail, sorbitol, fail, lactose pass, mannitol fail and GOS pass.
Under the "products" section there is subcategories of different food types and then when you click it, there will be a list of the items that were tested low FODMAP. Unfortunately the serve size is not listed here and you will have to check on the nutrition information panel when you buy the product.
Discrepancies between the aps
You will notice if you have both aps that some foods that are listed safe on Monash are not safe on FODMAP friendly and sometimes the level that is considered safe is different between the aps. There are a few reasons for this:
* Different testing protocols
* Products tested at different times of the year
* Products tested at different levels of ripeness
What I would recommend to do if you do have both aps, search them both and to use the ap with the lowest safe levels. For example, Monash suggests 1/8 avocado is low fodamp, but Fodmap Friendly suggests 1/2 avocado is low fodamp, so I would keep portions to 1/8 avocado whilst undergoing the elimination phase or if you malabsorb the polyol-sorbitol. I think it's better to be safe than sorry!
So, hit me up with any questions.