Latest on FODMAPs

I know all of you that follow my blog are not ‘all about FODMAPs’ so bear with me while I just provide some well-needed updates to my FODMAP peeps.

Last week, I was BEYOND excited when I found a little brown envelope addressed to me…all the way from Australia!

Last September I was very fortunate to travel to Melbourne, Australia and meet Jane Muir, the head of  FODMAP research at Central Clinical School, Monash University.  Jane was SO kind to send me the 3rd edition of the low FODMAP diet booklet.  This book provides all the FODMAP basics and the latest in foods that are allowed or not allowed on the diet. To me, this booklet is like GOLD!  I love learning more and more about FODMAPs.

Here I am with Jane (second on the left) in the laboratory where many of the FODMAP analysis was done.  Their lab recently moved which has put some of the testing at a standstill.  Yes, we are still waiting on chocolate and coffee.

I highly recommend that all FODMAP dietitians and followers purchase this little booklet. Why?  For one, the proceeds are used to fund more research and there is plenty more foods to be analyzed, including foods from around the world.

Secondly, you will have all the latest info. in one little handy booklet.

The latest booklet provides a few tips for the vegetarian FODMAP follower.  And just to provide a few new kids on the block: nori seaweed and tempeh made the low FODMAP diet for vegetarians.  Another new tip included in the booklet– Soy milks made from ‘soy protein’ tend to be lower in GOS than those made with ‘whole soybeans’.   BUT there is a bunch more…so BUY the booklet!  Here is the link!

It’s not cheap to send the booklet across the globe, so for those of us in the US there is a price to pay to get the booklet to you.  BUT, I think it’s worth it.

My other lastest project is to compile a list of brand name product labels to help my clients find appropriate foods. It’s quite cute, don’t’ you think?    If you have found a FODMAP friendly product that you JUST LOVE…please, please share…and leave a comment on the blog.

I hope to get a few of the new Aussie low FODMAP booklets as give-a-ways on the blog…so check on back if you’d like a chance to win!

Until later…bye!

UPDATE!!! I reached out to Jane Muir and we have some GREAT news! Reduced postage rates to order the new booklet!  FODMAP Booklet—3rd Edition Order Form

And the new composition info due out in September is slated to be downloadable!


48 replies on “Latest on FODMAPs

  • Jackie

    I have found that Trader Joes products have NO HFCS! You still have to check the label for some other ‘bad’ ingredients (found inulin in one)…but it is nice to find sweet relish, spaghetti sauce (I can eat the onion and garlic so long as I use corn pasta), jelly, and other products that are HFCS free! And…their corn pasta is yummy, as well as inexpensive.

  • emkacey

    I really wish they would release a PDF version or e-book for those of us in the US to save on shipping cost. I’d pay more than the regular booklet value just to have it instantaneously!

  • K

    I live in Sweden and it costs a lot of money to have their booklet shipped here. I have already bought their previous one and I cannot afford to buy a new one every year. I wish they would have free updates for those who already bought one of their booklets. Have they made any significant changes to the Low Fodmap Shopping list compared to the previous edition? Will you update your checklist and shopping list to match their latest findings? (I sure hope so!)

    • katescarlata

      The low FODMAP diet is evolving so there will be constant updates while foods are analyzed –the good news is that many individuals are doing just beautifully with the info we have on hand now–so clearly many have the information they need to feel better. The new booklet has added some quantity amounts for some foods which is helpful, some new foods, and a great vegetarian section with tips.
      I will definitely provide some updates…stay tuned.

  • Di Jasper

    I did the currency conversion and it is $36.26 to get it to the US. If the money were going to them I wouldn’t feel bad, but it is going to the Aussie Postal Service, so I won’t be buying it. I’m with emkacey on the PDF version. I’d pay $20 for the booklet if I knew it was going to the cause. I know they can do PDF because the order form is in PDF. So much simpler for us and them and they’d sell a ton here in the US. I am SURE of it.

  • Stephanie T

    Thanks for the update Kate! I agree with everyone else and happy to hear you are looking into it. FODMAPs seem to be quite troublesome for most with gastroparesis and the more information available to us the better. I just worked with a gal who is vegetarian and excited to read more ideas for this. Hope the PDF version will make it’s way out, I would pay $20 for it too 😉

  • Jenny M

    I live in Australia and live by FODMAPS. The diet has changed my life. I’m so happy it has found its way to the states. Perhaps someone could buy the booklet in bulk and redistribute it over there. Good luck.

    • katescarlata

      That is an excellent idea….while I await the thoughts of the Monash researchers on creating a downloadable version…
      I sold 50 of the last version here in the states…which was AWESOME for the many that received it from me–BUT it was a job collecting the money and getting to the post office I simply don’t have the time right now BUT…maybe a good samaritan will make it happen! Glad you found the low FODMAP diet helpful…It is the most rewarding diet I have implemented with my clients so I am forever grateful for the research that is happening out of your country!

    • katescarlata

      From the Kind bars I have checked–NO, they contain inulin (fructans) and other fruits that make them high in FODMAPs. They are gluten free and tasty–so recommend them to others NOT following the low FODMAP diet.

      • Briana

        Thanks so much! Ever since pruchasing your book, I have been feeling SO much better. From me to you, you have helped change my mood, my health and my life. I do love to snack and I try to pick better for you snacks like pretzels or pirates booty but if a product contains wheat flour/whole wheat flour/spelt flour does that pose a problem? Also, cheese powder or garlic powder ?
        I have noticed mostly sensitivity to lactose, FRUCTOSE and certain starches and vegetables but not so much in snacks with wheat flour or different powders ? could they be tolerable ?

      • katescarlata

        Briana, wheat flour does contain FODMAPs, whole spelt flour should be okay–much less FODMAPs, the new booklet has allowed a <1/4 cup pretzels--because at that quantity they fit under the FODMAP cut-off. Pirate Booty has a trace of lactose so fits the criteria for low FODMAP. Hmmmmm garlic powder is not allowed but cheese powder-- I believe has no standards--so you could call anything cheese powder--so can't really answer that one. Perhaps you tolerate some wheat in snacks because the amount you consume is less and therefore you consume a tolerable amount of wheat for your body. We are all different so listen to your body! Sounds you like are headed in the right direction!!

  • Luci crow

    I’m excited about the booklet too, and yes that shipping price is steep. I’m more excited about your Fodmap Friendly list which I have also been trying to build myself. Do you have it posted somewhere or is that cute little cover on your hard bound copy? It would be great to have a list where we could compile our friendly foods and not all create our own. Love your blog

    • katescarlata

      The cute hard cover is just my binder where I will keep labels of foods that meet the low FODMAP diet criteria. I am building a low FODMAP brand name guide and hope to share that too.

  • K

    What does it say about legumes? It was mentioned on the latest Fodmap chat that some people can tolerate small amounts of canned legumes that has been re-soaked. Do they suggest any amounts or any specific legumes to start with? I would like to reintroduce some legumes to my diet. I try to eat less meat (especially red meat) and as many vegetables as i can tolerate. It is hard to eat healthy with a sensitive tummy! And I also wonder, if soy milk made from “soy protein” is lower in FODMAPs, does that mean that pure soy protein could be tolerated in small amounts by some? (Maybe this is just wishful thinking on my behalf 😉

    • katescarlata

      It reiterates that canned beans are lower in FODMAPs. And the more you soak the more GOS is removed–so soak again. I know Red Kidney beans were quite high so perhaps try chick peas first.
      Soy protein isolate is low in FODMAP-that would be traditional tofu which is okay to have. It’s the carbs in soy that are FODMAPs not the protein. Remember FODMAPs are carbs! 🙂

      • Karen

        Since it’s recommended to slowly increase the amount of legumes how should I go about doing a challenge?Should I slowly increase for a few days,stop for a few more and see if I react?Or just keep on slowly adding without stopping?Thanks! Karen

      • katescarlata

        When undergoing the re-challenge phase of the diet–I personally like to do the legume challenge last as many legumes have a combo of GOS and fructans. It’s best to challenge with foods that only contain one FODMAP group as it helps us understand what FODMAP is an issue/or not for you. For instance, when challenging the fructose group, we would use honey or mango as these food choices ONLY have excess fructose as a FODMAP. Apples have sorbitol and excess fructose so they make a poor challenge food.
        When challenging with legumes, the portion size is typically about 2 TB to 1/2 cup. Starting with smaller dose if you feel you are particularly sensitive to legumes. Canned legumes have less GOS than their dried counterparts –so suggest start with canned legumes–and to reduce the GOS content further, you can soak them in water and drain and rinse a few times.

      • katescarlata

        And one more thing, challenges are typically done for 3 days in a row while monitoring symptoms. Obviously if you react, stop the re-challenge phase and assume that food is an issue for you now. Your tolerance may change over time so you can try to re-challenge at a later date.

      • Karen

        Oopps,I just started reintroducing beans first.So far,so good. Did the new booklet mention nutritional yeast? Thanks again,Karen

      • Karen

        Sorry,one more question.Do you know how cannelli beans rank for GOS? That’s what I’ve been challenging with. Thanks!

      • katescarlata

        Hi Karen, Not sure where cannellini beans rank in GOS content…BUT from the session I attended with the Monash researchers last Fall–lentils had the least and red kidney beans had the most and chick peas were in the middle ….but we should get more of this info VERY soon when Monash U releases the composition booklet sometime this month.

    • katescarlata

      That’s why I love blogging….it’s nice to have a group of like minded individuals toss out some ideas and make it easier for others. I know the Monash U researchers (they are so kind!) want the diet to be easy to access…and with your little push, I pushed and we are making it easier.

  • Meredith

    Yay! I’m so glad the price came down. Now, I think I may order it. As for products, there are so many that we like for my son, here are a few that come to mind: Applegate Farms Turkey and Roast Beef, Wellshire Farms bacon and premium hot dogs, Snyder’s gluten free pretzels, pop chips, Bisquick GF mix. I have tons more, but I’ll leave it at that.

    • katescarlata

      Thanks Meredith….those are great products that you have shared. I am a fan of the Snyder’s GF pretzels and Pop Chips too….In fact, My son, husband and I polished off a bag in one sitting last night. YUM.

  • Reijo Laatikainen

    Just have to add, that I recently translated the FODMAP guide into Finnish in collaboration with Monash investigators. Now it’s available electronically at their (Monash Univesity) e-commerce site. What a wonderful recource for patients!

  • Stephanie

    Hi Kate. I’m an RD practicing in Ontario, dx with IBS 5 years ago. I found most of my relief from Dr. Janice Joneja’s research (similar to FODMAPS) and now include FODMAPS in my teaching with clients. I love helping people feel better! I love your blog and recipes, and recommend your resources and book to my clients. I’m wondering if the new Low FODMAP diet booklet would be something useful for clients or if it is just for the health professional? If so, I may order a whole bunch and provide them to clients at the initial consult. Thoughts?

    Thanks Kate.

    • katescarlata

      The low FODMAP booklet from Monash U is a GREAT resource for clients and health professionals- it is definitely user friendly so clients would find it very helpful.

  • Stacy Campbell

    Just started a low fodmap diet. I found a gluten free, lactose free pudding by Kozy Shack that tastes great and is fodmap free! You can get chocolate, rice and tapioca in the dairy section of the grocery store.

  • K

    When will this new info be downloadable? And when will you update your checklist/shoppingguide according to Monash latest findings?

    • katescarlata

      K- Monash is working diligently on their downloadable information===I really can’t speak for them–but I can guess it’s a time thing…..unfortunately life is SO busy we all could use an extra day or two in the week. I KNOW I could.
      I am updating my checklist this weekend ironically– I want to support Monash’s booklet sales as the primary resource– as the sales of the booklet support the wonderful research they provide for all of us. I will say, there are just a few updates to the checklist.

  • Heather G

    This website has candy for special diets–corn syrup free, gluten/casein free. It looks like a lot of them are FODMAPs friendly. Each candy offers ingredients lists so that helps to find out which ones are OK. I found this marshmallow creme made from rice milk and it looks good! Check it out! 🙂

    Also, I am finishing up with the elimination phase and will be starting the first challenge phase November 1st, any advice? Not too sure how to start!

    • katescarlata

      Thanks for sharing the candy site Heather. GREAT find!
      Typically, I start my clients with a lactose challenge or fructose challenge first.
      Maintaining a low FODMAP diet, and add 1/2 cup-1 cup of milk once a day for three days–unless develop symptoms–if develop symptoms–then perhaps try half of the serving amount to see if you can tolerate it–or decide you failed and continue to limit lactose. Or a fructose challenge which typically would involve 1/2 a mango OR 1-2 teaspoons of honey. That is just the shortened version–best to work with a dietitian knowledgable in the diet if at all possible!!

  • Debbie

    Hi Kate I just bought your book the complete idiots guide to eating well with IBS, but I am also trying to follow a low Fodmaps diet and noticed that your recipes include high Fodmaps foods like wheat flour and garlic salt. Are theses ok to use? I not sure that I have the most current Fodmap recommendations and frankly I ‘m a bit confused. I would greatly appreciate any suggestions and or references.

    • katescarlata

      Debbie, My book is a general overview of IBS–written in 2009 and published in 2010 and provides an intro only to the low FODMAP diet. The recipes are geared toward the person modifying FODMAPs but not for the elimination phase of the diet. When I wrote the book it was thought that garlic and onion powders were suitable for the diet. But….the diet continues to morph and change as foods are analyzed in Australia. A current resource would be Patsy Catsos’ book available on her website And of course, my check list is a great place to start. ALSO, the Monash team will be releasing their app if you have an iPhone or iPad–this will be a great resource.

  • Angel Rait

    I was so excited to find this site today. I have Celiac and recently also put on FODMAP for IBS-C. I am having trouble “merging” the 2 diets and can’t find a nutritionist or dietician to help me. I am muddling through on my on with the help of the internet, but could really use some help. Any suggestions from anyone on both diets. Thanks, Angel.

  • Juliane Baerwaldt

    very interesting – all these informations about fodmaps in food – where can I get further information in Eurpoe – I am from Germany… 😉 Thanks a lot

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