Monash Low FODMAP APP Update | WHAT THIS MEANS for your Digestive Journey | Grit and Groceries (2023)


Hey guys! Sorry I haven't uploaded in a while, but honestly, I was trippin over the Monash app update. Here's what I have to say about it.

Monash Fodmap Blog post on Retested Foods:

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Guys welcome back to my channel recently monash came out with an update for their fodmap app and it really threw me for a loop, and I figured for those of you out there on your digestive journey, trying the low fodmap diet.

It probably threw you for a loop too, so I just wanted to take a minute to sit down with you guys and talk with you about it and what this means for your journey.

For those of you who are new here.

My name is brittany.

I'm a health, coach and nutritionist, and my mission is to help people with digestive issues, reduce their symptoms and improve their lives.

So far on this channel, we've been doing that by focusing on low fodmap recipe tutorials and for those of you who are familiar with the low fodmap diet, you know that it is all about serving sizes, so monash changing some of those serving sizes could be an issue for us and what we're trying to do here together.

So, let's address it, for those of you who don't know monash university in australia is the authority when it comes to fodmaps they're, the ones who do the testing to determine the low fodmap serving sizes of foods every once in a while.

They update their app with new foods, which is awesome, but this time it seems that they've retested foods that they already had data for and found that some of the serving sizes had changed.

For example, vine tomatoes were previously listed as containing little to no fodmaps and could be consumed freely now, apparently they're high fodmap and you can only have half a tomato per serving what the heck happened.

Monash has a few claims that they make on their website about the retesting process and why things are coming up differently, I'll link that below for you guys, if you want to check it out, but I really don't want to get into that, because I'm here to tell you that it doesn't matter from the very beginning.

I've said that fodmaps are not the end-all be-all when it comes to gut health, but I do like the framework of an elimination diet to help people discover for themselves which foods are working for and against their bodies.

I also think the low fodmap approach helps us to understand a few key things about food, our bodies and how they interact like how poorly digested and malabsorped sugars can cause gas and bloating.

Through fermentation.

We learned that, yes, it is possible to have too much of a good thing.

I personally was very surprised to learn that mangoes asparagus and brussels sprouts were causing me so many issues, because that's what we're taught as healthy right place: full of vegetables, big salads, giant, glasses of celery juice, cauliflower everything, the low fodmap excess sugar fermentation concept makes it easy to see how trendy health culture can actually cause a lot of problems for people with digestive issues, love it for that.

I also love that this diet showed me that I didn't need to cut out dairy completely learning the difference in lactose content between hard cheeses and soft cheeses was a game changer.

It led me to theorize that I could have a good amount of heavy cream, since it's all fat and no sugar, and it turns out that I was right and I'm so glad that I took the time to figure that out for myself, because it has allowed me to have a level of richness in my diet.

That really brings me joy without causing any symptoms, and that is what I want to help.

You guys achieve an individualized diet that prioritizes both digestive health and joy, because that's what's going to make this sustainable over the long run because remember this is a lifestyle change to do this.

We're going to use the framework of the low fodmap elimination diet to detect our individual triggers.

This means keeping a food journal and collecting data that can later be analyzed to reveal what our individualized diet should consist of.

I often tell my clients that I don't make the rules.

You don't make the rules.

Your body makes the rules, and this is going to help us discover what those rules are and that's why the monash update doesn't matter, because it was always about going beyond the provided framework to find your individual tolerance levels of certain foods and actually, we've been going beyond the low fodmap diet.

This entire time, you've probably noticed that my recipes eliminate most processed foods, and while that is a side effect of having to give up garlic and onion, I do believe it is necessary to eliminate the vast majority of chemical additives and preservatives in order to heal a damaged gut lining and maintain it afterwards.

While it is known that chemical additives and preservatives destroy the gut lining, the only ones expressly forbidden on the low fodmap diet are the artificial sweeteners found in the polyol family, which is the pea in fodmap.

This is another reason I feel strongly that the low fodmap diet is only a piece of the puzzle when it comes to reducing ibs symptoms, healing the gut and maintaining overall digestive health.

Cutting out preservatives is not easy, it means cutting out most convenience foods and it also means a lot of cooking, but that's the secret to digestive health.

In my opinion, home-cooked food, not whether you eat half a tomato or a full tomato in one sitting, I would say I cook 90 to 95 of my food, which feels like a radical thing these days, but that's what it takes for me that plus eating only foods that my body likes and that are good for it.

It's pretty simple, but it does take quite a bit of effort to figure out and to do.

I've been eating, cooking and living this way for about five years now, and yes, it is a lot of cooking, but that's the main thing that has allowed me to radically transform my health and my life so well worth it.

In my opinion- and I am not exaggerating when I say radical transformation in order to show you guys what this approach this protocol, this dietary philosophy, whatever you want to call it is capable of, I need to tell you guys my story.

Finally, so keep an eye out for that video, but in my next video I'm going to show you guys how to keep a food journal, how to analyze it, what symptoms to look out for and what they mean so make sure you subscribe to this channel.

If you haven't already so you don't miss it.

Thank you guys so much for watching.

I hope this video has cleared up any concerns you may have had about the recent monash update and provided an idea about what my ultimate goal is for this channel and how I want to help you guys and thank you so much to my newest patreon supporters.

If you guys want to support my channel I'll, leave a link to my patreon down below, please like and share this video, it really helps my channel to grow and reach more people with ibs and digestive issues.

Come follow me on instagram, for a behind the scenes, look at gritting groceries and to keep up with me between videos.

Thank you guys so much for watching, and I will see you next time.


How do I know if low FODMAP is working? ›

You can assess your symptom response to a low FODMAP diet using the food and symptom diary in the Monash University low FODMAP App™. This diary allows you to track changes in your IBS symptoms as you follow the diet. Alternatively, you can rate the improvement in your IBS symptoms on a simple, 0 to 100 scale.

Is Monash FODMAP app worth it? ›

The low-FODMAP diet may be an effective one, but it can be difficult for many people to follow. This app goes a long way toward making the diet doable and is worth getting, particularly if you're a low-FODMAP beginner or you want to try the diet again after having struggled with it in the past.

Is Oatmeal a low FODMAP food? ›

Oats are naturally gluten-free and low FODMAP, so they make an excellent choice for breakfast. And since things can get a little boring on a low FODMAP diet, you have plenty of flavor options to switch things up.

Does FODMAP reset your gut? ›

The low-FODMAP diet temporarily restricts these carbohydrates in order to relieve uncomfortable symptoms and give your digestive system a rest. Removing irritants gives your gut lining a chance to repair itself and can help restore a healthy balance of gut flora.

Why am I still gassy on low FODMAP diet? ›

Nuts, seeds, leafy greens, oils, raw vegetables, meats, in addition to all sugars and grains can trigger bloating, pain, discomfort, diarrhea, or constipation. Although these foods don't have high levels of the fermentable carbohydrates and are allowed on the low-FODMAPs diet, they can still cause a reaction.

How long does it take for bloating to go away on low FODMAP diet? ›

Some people might find relief in a few days; others can take a couple of weeks. So, if your symptoms persist, it's time to start troubleshooting so you can decide if you want to continue with the FODMAP diet or move on to a different strategy.

Has anyone lose weight on low FODMAP diet? ›

“The low FODMAP diet isn't meant for weight loss, but you can lose weight on it because it eliminates so many foods. For someone at an already too low weight, losing more can be dangerous.”

What are the disadvantages of low FODMAP? ›

FODMAP Disadvantages

Low-FODMAP diets have some drawbacks, such as being unable to eat readymade or processed foods which do not list the ingredients in detail, or may contain FODMAPs but in too low quantities to be of clinical significance.

Are blueberries FODMAP friendly? ›

Yes! Blueberries are low FODMAP. They are low FODMAP in 125g serves, and STILL low FODMAP in servings up to 500g, according to Monash. This makes them a fantastic choice for the low FODMAP diet.

Is popcorn low FODMAP? ›

Popcorn is naturally low in FODMAPs, which makes it a suitable food for people on a low-FODMAP diet to manage symptoms caused by IBS. One serving of low FODMAP popcorn can be up to 7 cups (56 grams) of popcorn. It is usually 4-5 cups more than the standard size.

Can you eat peanut butter on a Fodmap diet? ›

Peanut Butter is Low in FODMAPS

While almonds, cashews, and pistachios are fairly high in FODMAPs, peanuts, pecans, and walnuts are considered low FODMAP foods. This is because peanuts are technically part of the legume family, they're safe for a low FODMAP diet.

Are eggs a low FODMAP? ›

Yes, eggs are considered a low FODMAP food and are generally well-tolerated by individuals on a low FODMAP diet. Eggs are a good source of protein and can be prepared in many ways, such as boiled, poached, fried, or baked.

Can you stay on a low FODMAP diet forever? ›

The short answer is no. In fact, we do not encourage patients with Irritable Bowel Syndrome who have been following a low FODMAP diet to continue the diet in the long term.

What happens if you cheat on low FODMAP diet? ›

Having a cheat day isn't the end of the world while on the low FODMAP diet. Once you've cheated focus on eating strictly low FODMAP foods to get your symptoms settled, then look at entering the reintroduction phase so you can regain your food freedom.

Can you stay on low FODMAP diet long term? ›

The low FODMAP diet is very restrictive and often removes many well-loved foods. It can impact on qualify of life and social eating, which can be psychologically and emotionally damaging. In addition, the risk of nutrient deficiencies can increase following unnecessary long-term food restriction.

How long does it take to see results from low Fodmap? ›

The good news is that most people start to feel better within two weeks of starting the elimination phase of their diet. However, it can take up to six weeks for the full effect to be felt due to the distinct phases of the diet. Research has shown that the low FODMAP diet reduces symptoms in up to 86% of people.

How long does it take to feel the effects of FODMAP? ›

It is well known that dietary FODMAPs can trigger gut symptoms in people with IBS. However, as FODMAPs have their effects mostly in the small and large intestine, it usually takes at least 4 hours after eating a high FODMAP meal for FODMAP-related symptoms to occur (see blog on timing of symptoms here).

How long does it take to recover from FODMAP? ›

As FODMAPs leave the gut system quite quickly, it means that a Low FODMAP diet can quickly improve or even resolve gut symptoms, if you are FODMAP sensitive. Some people may have resolved or significantly improved symptoms after 3-5 days of reducing the FODMAPs in the diet.

How long do you need to do low Fodmap? ›

“We recommend following the elimination portion of the diet for only two to six weeks,” says Veloso. “This reduces your symptoms and if you have SIBO, it can help decrease abnormally high levels of intestinal bacteria.


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