Category: Fodmap

According to FODMAP dietitians, locust bean gum is generally considered low FODMAP and safe for many individuals with irritable bowel syndrome (IBS). However, some very sensitive people may still experience digestive symptoms due to its fermentable fiber content, even though it's not a true FODMAP.

According to Monash University, Worcestershire sauce is safe for a low-FODMAP diet in portions of up to two tablespoons. This is surprising to many, as traditional recipes often contain high-FODMAP ingredients like onion and garlic, raising the question: can you have Worcestershire sauce on a FODMAP diet?

According to Monash University, the gold standard for FODMAP research, a serving of blueberries up to 1 cup (150g) is considered low FODMAP and is well-tolerated by most people. This is because while blueberries naturally contain a small amount of the polyol sorbitol, it is not present in levels high enough to cause digestive distress for the majority of individuals.

According to Monash University's retesting in 2022, the FODMAP content of bell peppers has changed, affecting portion sizes. Navigating whether peppers are ok on a FODMAP diet is crucial for individuals with Irritable Bowel Syndrome (IBS) or other digestive sensitivities.

According to experts, apples are rich in the FODMAPs fructose and sorbitol, making their concentrated juice a potential trigger for IBS symptoms. So, is apple cider high in FODMAP? For many sensitive individuals, the answer is yes, requiring careful consideration and awareness of hidden ingredients.

While garlic does contain some free fructose, it is not considered high in this sugar, especially in typical serving sizes. However, its significant concentration of fructans—which are chains of fructose molecules—is the primary cause of digestive distress for many sensitive individuals.

According to the American College of Gastroenterology, approximately 10 to 15% of adults in the United States suffer from irritable bowel syndrome (IBS), a condition where diet plays a significant role in managing symptoms. For those with IBS, navigating food choices, including seemingly harmless options like canned fruit, requires careful consideration of fermentable carbohydrates known as FODMAPs.

Japanese rice vinegar, a staple in many kitchens, is generally considered low in FODMAPs. However, it's essential to understand the different types to ensure they fit a low-FODMAP diet.

According to Monash University research, a leading authority on FODMAP testing, oatmeal can be a safe and healthy part of a low FODMAP diet. The key to including oatmeal is adhering to specific serving sizes and being mindful of how you prepare it to avoid triggering digestive symptoms associated with irritable bowel syndrome (IBS).

According to Fodmapedia, a small, 60g serving of butternut squash is considered low-FODMAP, but increasing the portion to 85g can make it moderate to high in both fructose and fructans.