The low FODMAP diet continues to morph along with the all the FODMAP food analysis done at Monash University. Recently, the FODMAP research team at Monash released food updates, including some US products that I sent to the team a while back, in their Android version of their low FODMAP diet app.
The iPhone version of Monash University’s low FODMAP app is due to be released in a few weeks. Stay tuned iPhone and iPad users!
Interestingly, rice milk was shown to be high FODMAP, coconut milk in the carton (not canned) was found to be high FODMAP and almond milk was found to be low FODMAP or green lighted! Perhaps, because some (probably most) almond milks use very little almonds to make the product! I wonder if a homemade almond milk product would be high FODMAP? Hemp milk was green lighted as well!
It can be a bit frustrating for FODMAPers and dietitians alike as we need to adapt to new food lists for the low FODMAP diet as the food analysis and research evolves. If you are following the low FODMAP diet and drinking rice milk and it does not trigger your symptoms, then you might continue to drink rice milk. There is no need to be more strict with the diet than you need to be!
On the new app, saltine crackers sourced from the US were found to be low FODMAP in small portion. An example of how you can enjoy a few foods with wheat flour as long as you limit to the portions outlined on the app. The low FODMAP diet is NOT a gluten free diet although it does reduce gluten rich foods.
Remember, the low FODMAP diet is a learning diet, not a life-long diet. It is an elimination diet in which you restrict FODMAPs for 2-6 weeks followed by a re-introduction phase or challenge phase. Why? Because we know that a low FODMAP diet reduces some healthy gut bacteria populations and we don’t know how that may impact our health in the long term. These beneficial microbes particularly enjoy eating undigested fructans and GOS, so incorporating some of these prebiotics (foods for our gut microbes) to your gut’s tolerance is a good goal.
If you have any questions about the Android app updates, Monash University has a good FAQ page here to guide you.
And meanwhile, I will be very busy updating my educational tools and handouts to provide you with the most up-to-date info!