The FODMAP diet isn’t a FODMAP free diet, instead it’s all about reducing your overall FODMAP consumption to help you get good symptom management. This means some high FODMAP foods are low FODMAP at smaller serving sizes. Great example of this is sweet corn, which is low FODMAP at ½ cob and becomes high FODMAP at one cob serves. Check your FODMAP Friendly or Monash smartphone app for serving size information.
FODMAPPED products are independently laboratory tested to make sure they are within low FODMAP limits. When you see celery, coconut milk, cream or chickpeas in our products you can rest assured that we have used these high FODMAP ingredients in small enough serves that the meal or sauce remains low FODMAP. We even test the recipes on the back of our product packets to make sure they are low FODMAP with added ingredients so you can eat with confidence!
Absolutely not! You can eat with confidence as the entire FODMAPPED range are onion and garlic free and our spices do not include any onion or garlic powder.
Don’t get caught out… many low FODMAP foods can become high FODMAP in larger serving sizes. This means it’s important to stick to serving sizes recommended in your smartphone app (FODMAP Friendly or Monash) and check for warning notes before increasing your serve. The same goes for FODMAPPED products, we can guarantee that they are low FODMAP at the recommended serving size but you could tip your FODMAP balance by increasing your serve.
FODMAPs can compound, so general guidelines recommended that you leave two to three hours between each serve of a low FODMAP food.
FODMAP stacking is when your combination of low FODMAP foods combine to create a meal that is high in FODMAPs. Including a variety of food groups in each meal can help you avoid FODMAP stacking. For main meals aim for a protein (meat, chicken, fish, or vegan alternative like firm tofu), a carbohydrate (rice, potato or gluten free pasta) and 2 to 3 low FODMAP vegetables at recommended serving sizes. When choosing your vegetables choose 1 that has only trace FODMAPs and then check the others don’t become high FODMAP for the same FODMAP group. With fruit general guidelines recommend that you enjoy one serve of low FODMAP fruit at a time. This article from FODMAP Friendly has more info
FODMAP soups and sauces should be consumed within 3 days after being opened and/or cooked. Make sure you keep the meals in air-tight containers in the refrigerator. Saucy stir-frys, curries, or pasta based dishes using our products can all be keep in the freezer for up to 2 months after being cooked. You can even freeze a spare serve of our soup for up to 2 months.
FODMAPPED products are laboratory tested to make sure they are low FODMAP. This means if you react to a meal that contains a FODMAPPED product there are a few things to consider:
- Were all the other ingredients in that meal low FODMAP and eaten in low FODMAP serves?
- Have you eaten any high FODMAP foods in the previous 24 hours? FODMAP reactions happen in our large intestine, which means the high FODMAP food has to make it there before it causes trouble. It could be that something you ate earlier or yesterday has finally made it to the large intestine and is now causing symptoms.
- Stress, caffeine, alcohol, spicy foods and certain medications or supplements can also trigger your gut symptoms. Could any of these be a factor?
- Have you talked to a dietitian to make sure the low FODMAP diet is right for you? Sometimes if a person reacts to our products it’s not due to the FODMAPs, but due to other naturally occurring food chemicals found in the fresh ingredients we use. A dietitian is the best person to assess if this is the cause of your reaction.
Our products have the added benefits of being low FODMAP, gluten free AND free from added artificial colours, flavours and preservatives. To top that off they also rate highly on nutritional quality ratings. With our delicious simmer sauces, soups and curries your family and friends won’t even notice the food is low FODMAP!
We recognize the fact that 1 in 60 females and 1 in 80 males suffer from coeliac disease. This disease can only be treated through a strict gluten free diet. We acknowledge that people with coeliac disease deserve delicious food too and wanted to make our products available for them. More information about a gluten free diet can be found at www.coeliac.org.au.
The term “FODMAP Friendly” and associated certification trademark means that FODMAPPED products have been scientifically tested for FODMAPs in a NATA accredited laboratory and met low FODMAP criteria in the rules approved by the ACCC and relevant regulatory authorities around the world. FODMAP Friendly is the only registered certification trademark worldwide certifying FODMAP levels in food products that have been laboratory tested and shown to be low in FODMAP’s. Each food product carrying the FODMAP Friendly logo must meet minimal “FODMAP Friendly” levels of excess fructose, fructo-oligosaccharides, galacto-oligosaccharides, sorbitol, mannitol and lactose. These minimal FODMAP levels set out in the rules and criteria of the Certification Trademark have been reviewed by the ACCC and are scientifically proven to help people with IBS manage their symptoms. For more information about the FODMAP Friendly certification logo, please go to www.fodmapfriendly.com.