Hey my lovelies I wrote a introduction on FODMAPs on April 9th blog post. In the main, I was discussing what FODMAPs were and how they can help IBS… Also briefly mentioned was foods under the criteria of Nightshade foods. This is going to be a standalone subject piece coming soon. Also mentioned were how FODMAPs were developed by the MONASH University in order to help people with gastrointestinal health issues.
But to get into today’s topic of Fodmaps. Based in Australia, Monash University has a website with resources on the fodmap diet including an app (widely available online to purchase on different operating systems) some people may find useful. Each food and drink are assigned a different classification 3 3 or rating as to how this item reacts to theð individuals then rated accordingly. The ratings are designated as low medium and high FODMAP foods.
Monash devised a system, a classification of every food and drink available worldwide. Assigning each item with an individual fodmap rating, which according to Google’s Play Store has been downloaded by over 100K of people. Myself included..
Fodmap foods utilise the traffic light system like the ones you see on food packages for nutritional labelling. With the fodmap diet they have classified each food item/beverage with either a Green Amber and Red traffic light system accordingly. There is a fourth category.. These foods are listed as a green food on the app with a difference. As when tested these items reveal a trace or no fodmaps were found. Examples on the list include foods such as CARROTS PARSNIPS where fodmaps wasn’t detected. Monash says they can be consumed freely.
However this being said, some people may find th&dďat despite the fact they are free to consume according to your appetite. You still may have a food sensitivity. So if you live with IBS due to an autoimmune condition such as Crohns Disease Hypothyroidism Diabetic or not diabetic and have Reactive Hypoglycemia like me, then please consult your specialist/dietitian before changing your diet.
But according to the Monash app, foods that are derived from animals such as chicken lamb veal poussin suckling pigs kangaroo and cow meat are high in protein so contains no carbohydrates. Fat derived from animals are also fodmap (carbohydrate) free due to the high fat content) Monash also say that excess fat may affect gut motility this may aggravate IBS symptoms.
However, I do not advocate the consumption animal derived foods and drinks. Due to the many sources of science based evidence of long-term problems and chronic diseases availabe. In addition to this the unnecessary killing of animals isn’t necessary to human health. Humans can thrive and survive on a plant based diet without any adverse effects due to vitamin & mineral deficiencies.
When you do begin start with introducing/removing one food at a time. Make a note of how that food has made you feel after consumption.. If you use a glucometer make a note of your blood glucose levels aswell as any positive or negative impact (symptoms). This helps to establish a pattern as to which food is an issue…🥰
This nutritional traffic light system works the same way as the labels used in the UK/Australia/USA and elsewhere this system is used. For instance, Green is for good to eat everyday (However it is important to note that some people depending on the individual are only able to tolerate particular foods weighing a set amount before IBS symptoms may occur). Amber represents eating some foods from this section in moderation. Lastly, red is high in fodmaps and to avid foods from this section if sensitive. They’re similar to what comes on most of the UKs packaging and indeed nowadays globally.
For example Cherry Tomatoes are a green light food depending on how many you have. If you consume more than 3 at 45 grams it takes the tomatoes into the Amber section. 4 Tomatoes equals 60 grams and Monash University revealed that more than 5 Cherry Tomatoes at 75 grams is a Red fodmap rating and higher in the Fodmap Fructose which some people may not absorb well.
However since Mr Herb’n Grower is sensitive to nightshade foods despite their green status he cannot consume them presently as they have a negative effect. However you may notice in the app canned Plum/Roma Tomatoes Monash test differently. Saying 100 grams of Tomatoes are rated low fodmap and a Green light food.
Mr Herb’n Grower aka my Mr Vegan follows Monash’s FODMAP diet to help with severe IBS/Severe Diverticular disease. He has several food sensitivities which cause IBS and when severe causes severe bouts of diverticulitis. I have IBS aswell due to auto immune food intolerances sensitivities. Please remember that everyone is different and the foods I’m able to consume other people may find problematic.
It got me to thinking as I’d read that certain foods can be classed as low fodmap. This inspired me to write this particular blog. But if you have over a certain amount that food becomes a higher fodmap. (turning an Amber into RED traffic light) I’ve seen others sources such as Monash refer to this as ‘fodmap stacking’.
The little humble Courgette/Zucchini to my international friends and visitors is a good example of this. Monash recommends that the Courgette is safe to consume at 65 grams and below is has a low green light rating.
However if you eat over 85 grams or even 75 grams the Courgette can then become a higher rating from Amber to Red at 75 grams courgettes contain moderate amounts of Oligo – Fructans. This can exacerbates IBS symptoms if you’re sensitive to this particular fodmap.
According to the NICE guidelines 18.104.22.168 ”If a person’s IBS symptoms persist while following general lifestyle and dietary advice, offer advice on further dietary management. Such advice should; Include single food avoidance and exclusion diets (for example, a low FODMAP [fermentable oligosaccharides and polyols] diet). only be given by a healthcare professional with expertise in dietary management. [new 2015]”.
Before trying any new diet, especially if you have any preexisting conditions and are experiencing the symptoms of conditions such as IBS. You should make a visit to your Primary Care Doctor or/and a dietitian/nutritionist. Unless you live in the UK, you can make an appointment to see your GP. They should then refer you to a dietitian or/and a specialist such as a Gastroenterologist or Endocrinologist depending on your symptoms and the outcome. Or ask your doctor to be referred if you feel IBS is a cause. Or IF a diagnosis of IBS has been made by your doctor and you’re still having problems ❤️