5 Green High FODMAP Foods You Can Eat on a Low FODMAP Diet

Today I’ll show you 5 green high FODMAP foods you can eat on a low FODMAP diet. We’ll talk about low FODMAP servings, FODMAP types and why you should include them in your diet whenever possible.

When I began the low FODMAP diet as a vegan, one of my top priorities was to figure out which fruit and veggies I could eat. I couldn’t have done this without the Monash FODMAP app. At first glance, the traffic light system for high and low FODMAP foods can be a bit confusing. Let's clear things up.

Why you should try to eat high FODMAP foods on a low FODMAP diet

Many of the high FODMAP foods we reduce or temporarily eliminate on a low FODMAP diet are good for us. They provide essential nutrients, fibre and prebiotics which can help us to keep our body healthy and our gut microbiome balanced.

During the elimination phase of the diet, you should aim to eat a variety of mostly green light, low FODMAP servings per meal. Many people don’t realise they can include low FODMAP servings of foods typically considered high FODMAP as part of their daily servings.

This variety should include 2 servings of fruit and at least 5 servings of vegetables daily. To achieve optimum health, research suggests our ideal daily intake of vegetables is double this or 10 portions per day. [1] 

The FODMAP servings listed in the Monash app are per meal and not per day. This allows plenty of ways to include fruit and vegetables in your meals and snacks.

As the diet progresses you’ll discover your personal FODMAP tolerance. Hopefully, you'll be able to frequently add in moderate and high servings of the foods and FODMAPs that you can best tolerate.

Including as much variety as possible is essential, not only for overall health but also for our attitude towards food. It’s important to avoid seeing some foods as good and others as bad. Even when considering those foods you may not be able to tolerate.

If you find yourself with a negative mindset towards certain foods, portion sizes or calculating portions then please talk to your dietitian or health professional for help moving forward. It may be that the low FODMAP diet is not the best option for you. Your health team can suggest alternatives and provide the individual help you may need to get yourself, your health and your symptoms back on track.

How you can eat high FODMAP foods on a low FODMAP diet

1. Become familiar with the food lists in the Monash app and the way the traffic light system works. Whilst in the elimination phase of the diet you can eat green light portions of red light foods, even those foods typically considered high FODMAP.
2. Always accurately weigh your portion of high FODMAP food, in grams, on a kitchen scale. Usually, high FODMAP foods have a small safe serving with a low threshold. This means that it’s easy to accidentally eat a high FODMAP portion even if you exceed the safe serving by only a small amount. Guessing, measuring in cups and going by eye are all surefire ways to overeat high FODMAP foods.
3. Be mindful of which FODMAP your chosen food contains. Try to reduce that particular FODMAP in the rest of the meal to avoid the effects of FODMAP stacking. The easiest way to do this is by selecting your ingredients from across each of the FODMAP types.
4. Fill the rest of your plate with plenty of FODMAP free foods. Keeping the overall FODMAP load of the meal fairly low will allow more room for you to enjoy your chosen high FODMAP food without the likelihood of triggering a flare-up.
5. Not all high FODMAP foods have low FODMAP safe servings. Garlic, onion and cauliflower are examples of this.

If you’d like to see how easy it can be to get a wide variety of plant foods into a low FODMAP diet then check out these videos:

• How to eat 30 plants a day on a low FODMAP diet
• 30 plants challenge - What I ate in a day
• IBS sufferer eats Dr Greger's daily dozen

1. Avocado

Avocado consistently ranks top of the high FODMAP foods in pretty much every list and article I come across online. It makes me so sad to think of all those people missing out on their guacamole or avocado toast.

Is Avocado High FODMAP?

Yes, avocado is a high FODMAP food but it does have a small low FODMAP serving of 30 grams. Update 2024: The low FODMAP serving of avocado has been retested and has doubled to 60 grams! Anyone used to eating mountains of guac on their nachos might look at that amount and think, “Why bother”? Well not only is it a good idea to keep as much variety as possible in your low FODMAP diet but avocados are a great addition to a healthy diet.

Why should I include avocado in my low FODMAP diet?

• Avocado is a whole food source of monounsaturated fat and has been shown to help reduce LDL cholesterol. [2] 
• Despite their creamy, buttery texture avocados are high in both soluble and insoluble fibre which makes them a source of natural prebiotics.
• Due to their high-fat content, eating avocado with other fruits and vegetables can help with the absorption of fat-soluble vitamins such as A, D, E and K.
• One study showed that adding avocado to a salad or salsa that includes tomatoes drastically increased the overall antioxidant absorption of carotenoid, compared to when eaten without. [3]

What size avocado can I eat on the low FODMAP diet?

Avocado contains moderate amounts of the polyol - sorbitol. When eating avocado it’s a good idea to limit the number of other sorbitol containing foods in the same meal. This can help to avoid FODMAP stacking.

FODMAP servings of avocado;

• 60 grams = Low FODMAP
• 80 grams = Moderate in sorbitol
• 93 grams = High in sorbitol

Eating avocado on a low FODMAP diet

Avocado is one of the foods that I specifically recommend should be weighed during the elimination phase of the low FODMAP diet. Avocados vary dramatically in size depending on their season, variety and country of origin. 

When I compared the previous low FODMAP serving listed in the Monash app, of a weighed portion of 30 grams of avocado against the equivalent ⅛ whole avocado, I discovered that the portion that weighed 30 grams was more than double the size of the ⅛ portion. This is likely because the avocados tested by Monash in Australia were significantly larger than the ones typically available to me here in the UK. 

If this type of stuff interests you (and if you’re on the low FODMAP diet then it should) you can see the video I created about the discrepancies between measurements in the Monash app here.

During my elimination phase, I made the most of that precious 60 grams of avocado in the following ways;

• spread on a slice of sourdough or gluten-free toast
• mixed with nutritional yeast, fresh parsley, basil, spring onion greens, lime juice, salt and pepper to make an easy guacamole
• sliced thinly on top of salads, salsa, veggie sushi, nachos or loaded fries
• blitzed into green smoothies
• blended into sauces and dressings to add creaminess

If you’re a single-person household or the only member of your family to eat avocados then don’t forget that they can be portioned and frozen so they don’t go to waste. Whilst this does slightly affect the texture it’s much less noticeable when the thawed avocado is blitzed into smoothies and sauces rather than when eaten whole.

To freeze avocados choose just-ripe avocados that are still slightly firm. Remove the pit and the skin, then weigh them and chop them into 30 gram portions. This way you know you’re eating a low FODMAP serving and can just defrost one portion at a time. Lightly brush the exposed surfaces with lemon or lime juice to reduce the risk of them turning brown. Freeze individually on a baking tray then transfer to a freezer-safe container. Thaw in an airtight container at room temperature for 30 minutes before using.

It's becoming more common and affordable to be able to buy avocados already frozen. It's usually portioned in half so you may need to get a feel for a 30 gram portion size before opting to buy them like this.

2. Green Bell Pepper/Capsicum

* Edited April 2022 to reflect the recent updates by Monash to the FODMAP levels and recommended serving sizes of red and green bell peppers.

You may be wondering why you’d consider choosing a green bell pepper over its sweet sister, the red bell pepper. I get it. I can be often found rummaging through the trio packs of peppers in Aldi to find the elusive holy trinity of 2 red, 0 green. But the older I get and the more bitter (my palate becomes). I’ve got to admit that sometimes green pepper works best. 

Why should I include green pepper in my low FODMAP diet?

The green bell pepper is the same variety as the red and yellow, it’s just been picked before it’s ripe. This is what gives it a slightly bitter, grassy flavour compared to the sweetness of the ripe red pepper. 

Because green bell pepper is harvested earlier it needs less time, resources and attention from the grower. This is why they are often the cheapest colour to buy. As green bell peppers are picked before ripening they can typically be stored for longer than red peppers which are already ripe at the time of harvest. 

Nutritionally, whilst the macronutrients of bell peppers of any colour are pretty similar there are differences in the vitamin and mineral content. Although green bell pepper contains significantly less vitamin C and beta-carotene than red bell pepper it still contains more vitamin C than an orange. 

How much green bell pepper can you eat on a low FODMAP diet?

In terms of FODMAPs, since I began the low FODMAP diet in 2017 green bell peppers have always been considered higher in FODMAPs than other colours. However, following retesting and updates to the Monash app in early 2022 green peppers have not only been reclassified as low FODMAP but the FODMAPs they contain have also changed.

Green bell pepper is now listed as fructan containing, where previously it was considered to contain high amounts of the polyol - sorbitol.

The updated FODMAP servings of green bell pepper are:

• 75 grams = Low FODMAP (previously 52g)
• 250 grams = Moderate for fructans (previously 75g and moderate in sorbitol)
• 310 grams = High in fructans (previously 80g and high in sorbitol)

A low FODMAP serving of 75 grams of green bell pepper is one portion of one of your 5 a day.

Eating green bell pepper on a low FODMAP diet

Many recipes call specifically for green bell pepper either alone or mixed with red and yellow. Green bell peppers have a much more savoury flavour. This can help balance and cut through the natural sweetness and acidity of a dish. Green peppers are often also used to simply add colour. 

Here are some examples of recipes that I think work well with green bell pepper.

• Goulash
• Thai green curry
• Mexican fajitas
• Ratatouille 
• Pizza
• Stuffed peppers

Not convinced? You could also try a combination of green and red bell pepper.

One of the main ways I ate green bell pepper during the low FODMAP diet was when using pre-grilled mixed peppers, the ones typically bottled in oil. I only really use these in small quantities but they can be a good time-saver when you don’t want to grill your own.

As green bell peppers are now considered to be fructan containing it's best to combine them in meals with ingredients that are not high in fructans. This can help to avoid FODMAP stacking.

Peppers hold up well to freezing. If you want to try a low FODMAP serving of green pepper but don’t want to eat it 3 days in a row then it’s easy to freeze the rest so it doesn’t go to waste. Simply slice or dice the pepper as you’d use it in your recipe and lay it out on a flat baking sheet or tray. Make sure the pieces don’t touch and stick together. Freeze for a few hours (until frozen enough to avoid them clumping together) then transfer to a freezer-safe, sealable container. You don’t need to defrost them before cooking, just throw them straight into your recipe.

3. Broccoli

* Edited April 2022 to reflect the recent updates by Monash to the FODMAP levels and recommended serving sizes of broccoli.

Broccoli is, without a doubt, the most confusing green food on the list when it comes to explaining its FODMAP content. It’s one of the few foods listed (along with leeks) that changes FODMAPs depending on which part of it is eaten. 

I think this is the main reason it often appears on lists of high FODMAP foods to avoid. But, I don’t believe that “it’s complicated” is a good enough reason to blanket ban it on the low FODMAP diet, so let’s try to clear this up.

How much broccoli can I eat on a low FODMAP diet?

The easiest way to do this is to separate broccoli into its edible parts and list the FODMAPs for each. I’ll also list broccolini (aka tenderstem broccoli or baby broccoli) separately as this also has different low FODMAP servings.

FODMAP servings of broccoli (heads only);

• 75 grams = Low FODMAP
• 208 grams = Moderate in fructose
• 279 grams = High in fructose

FODMAP servings of broccoli (stalks only);

• 42 grams = Low FODMAP
• 57 grams = Moderate in fructose
• 75 grams = High in fructose

From the FODMAP servings above we can see that we can safely eat more broccoli heads than we can stalks. We can also see that we need to limit other full portions of fructose in a meal.

Changes to broccoli in the Monash app

Prior to the recent update, broccoli was also listed as a whole, with both the heads and the stalks.

FODMAP servings of broccoli (whole, head and stalks);

• 75 grams = Low FODMAP
• 270 grams = Moderate in fructans
• 350 grams = High in fructans

Do you see that shift from fructose to fructans? It’s not a typo and no I don’t understand it either! When I initially began the low FODMAP diet in 2017 broccoli was listed as being high in fructans. You’ll often still see this in outdated FODMAP food lists and recipes online.

A few years later when Monash did a major overhaul of the app the listing for broccoli was broken down further into its separate parts and that’s where the fructose values came in.

I think this was just too confusing for many people following the diet and that's why I suspect that it's been removed. I've included it here for those people that were familiar with seeing broccoli listed as a whole and have historically treated it as a fructan containing food.

Unfortunately, Monash has not made it clear whether the whole broccoli (heads and stalks) is still fructan containing? This is unusual because I imagine this is how it's most often eaten. For those new to FODMAP elimination I would stick to the updated fructose values for the heads and stems.

Broccolini/tenderstem/baby broccoli on a low FODMAP diet

Now let’s take a look at broccolini, typically known as tenderstem broccoli in the UK. Since the 2024 Monash app update to the listing of fructose containing vegetables the low FODMAP portion of broccolini has been significantly reduced.

FODMAP servings of broccolini (heads only) prior to the 2024 update:

• 58 grams = Low FODMAP
• 87 grams = Moderate in fructose
• 90 grams = High in fructose

Current FODMAP servings of broccolini (heads only):

• 21 grams = Low FODMAP
• 38 grams = Moderate in fructose
• 75 grams = High in fructose

The reason for this reduction has caused quite a bit of controversy in the FODMAP community. Rather than present the FODMAP data based on the laboratory findings Monash have assumed that fructose containing vegetables are eaten in conjunction with other FODMAP containing foods and have reduced the portion sizes accordingly to avoid the risk of FODMAP stacking. The official explanation for this dramatic decrease in portion size can be found on the Monash blog.

The low threshold between what is considered a low versus high FODMAP portion is why broccolini heads are rated as high FODMAP.

FODMAP servings of broccolini (stalks only);

• 75 grams = Low FODMAP
• 275 grams = Moderate in fructans
• 350 grams = High in fructans

The wide tolerance between the low and high FODMAP portions is why the stalks are considered low FODMAP.

Notice how the FODMAP type changes from fructose to fructans, it’s different for the heads compared to the stalks. We can also see that we can eat significantly more of the broccolini stalks compared to the heads, which is the opposite of broccoli. However, as the broccolini stalks are fructan containing I’d be less likely to choose them as the main source of fructans in most recipes.

I don’t know about you but I tend to naturally eat many more fructan containing foods than I do those containing fructose. So for me, when I’m creating or choosing a recipe, I’d be much more likely to use just the fructose-containing heads of the broccolini to give me more choice and freedom in combining with other fructan containing ingredients.

However, if you know me by now you'll know that I hate food waste. To avoid wasting those nutritious, perfectly edible stems I'd plan to use them in a naturally low FODMAP lunch such as a miso tofu soup, fried rice or rice noodle dish.

Why should I include broccoli in my low FODMAP diet?

Broccoli is a good source of fibre and those all-important prebiotics. As some prebiotic foods are removed from the diet during the elimination phase I think it’s important to regularly eat low FODMAP servings of as many prebiotic foods as we can tolerate. 

Broccoli is an ideal vegetable to include in a vegan or vegetarian diet as it contains a decent amount of protein compared to other vegetables. Broccoli is also one of the few vegetables that contain all of the essential amino acids we need to include in our diet. [4]

A low FODMAP serving of 75 grams of broccoli heads is just under one of your 5 a day.

Eating broccoli on the low FODMAP diet

I think this is a great example of how planning your meals on a low FODMAP diet can help you to eat more variety. For example, deciding what other FODMAP containing ingredients you'll be eating together in a meal can help you to decide whether to buy broccolini or broccoli based on your tolerances. 

Some ways to include broccoli/broccolini in your diet include;

• Stir-fries 
• Noodles
• Risotto
• Soups (blending can be a good way to assist digestion of foods we may find harder on our gut)
• Salads (if you can’t tolerate raw veggies then try lightly steaming or roasting first)

Once you have a visual idea of the low FODMAP serving size for broccoli/broccolini you can freeze it in portions to avoid waste. This makes it easier to include it in low FODMAP portions in future recipes.

Due to its high water content, it’s best to blanch fresh broccoli before it can be frozen. This prevents excess ice crystals from forming during freezing which affect the texture and quality. Chop the broccoli into florets and steam or boil for 3 minutes. The broccoli should still be bright green, fresh looking and firm. After 3 minutes plunge the broccoli into ice water to stop the cooking process. Drain the broccoli and shake the excess water off the florets before laying on a clean tea towel to gently dry off. 

Freeze the broccoli on a baking tray covered with a nonstick sheet. Allow room around each floret to avoid the broccoli clumping together. Once frozen transfer to a freezer-safe container. The broccoli doesn't need to be thawed before being cooked.

Frozen broccoli is usually cheap and easy to find. However, I typically opted to use fresh broccoli during the elimination phase. The main reason for this was that I had more control over separating the heads from the stalks.

4. Edamame Beans

Edamame, as is the case with most beans and legumes, is often included on high FODMAP food lists. This means many people typically exclude them on a low FODMAP diet. Whilst this is understandable due to the high FODMAP content of most legumes, it’s also over-cautious for most of us.

Why you should include edamame beans in your low FODMAP diet.

Edamame beans are an excellent source of vegan and vegetarian protein. Edamame contains approx 8 grams of protein per 75 gram serving and provides all nine essential amino acids. 

An 80 gram serving is considered one of your 5 a day. However, it’s recommended that beans are only counted once towards your vegetable intake, regardless of how many portions you eat in a day.

Edamame is also a natural source of beneficial antioxidants and plant estrogen (phytoestrogen). As a vegan, peri-menopausal woman with an increased risk of breast cancer, I take more interest than most in the scare-mongering surrounding eating soy-based foods. If you’re concerned about soy intake then here are a few resources you may want to check out;

1. This video by Dr Gregor titled “Who Shouldn’t Eat Soy” is a quick introduction to the potential health benefits of soy foods. 

2. This short article published by Oncology Nutrition goes into more detail regarding the direct effect of soy foods on breast cancer. 

3. This easy to follow, myth-busting article published by the American Institute for Cancer Research.

Edamame are immature soybeans, harvested whilst they are still green and tender. Unfortunately, this means that they are unsuitable for those with soy allergies.

What is a low FODMAP portion of edamame beans?

FODMAP serving of edamame beans updated to reflect the 2024 changes in the Monash app:

• 75 grams = Low FODMAP
• 195 grams = Moderate for fructans
• 250 grams = High for fructans

Previously listed as:

• 90g = Low FODMAP
• 210g = Moderate for fructans

As you can see, not only do edamame have a decent low FODMAP serving size but they also have a wide FODMAP threshold, only becoming moderate for fructans at an large serving of 195 grams. In my opinion, these two factors make them an excellent choice for including in your low FODMAP diet.

Eating edamame on a low FODMAP diet

Frozen edamame beans have a low FODMAP serving size of 75 grams or ½ cup. It’s important to point out that this serving size is for the beans only, eaten without the pod. Unfortunately, Monash makes this more confusing than it needs to be. In the Monash app, they have chosen to accompany the listing for edamame with a photo of the whole fresh bean, including the pod. However, they do state in the listing that the serving size is for frozen, shelled beans only.

Edamame beans can be eaten hot or cold but should always be cooked before eating. Most frozen packs of edamame contain a warning to this effect. Raw, uncooked soy products are considered toxic and carry a risk of causing severe gastrointestinal symptoms. 

I briskly simmer edamame beans in boiling water for a few minutes before draining and adding them to my recipe. If I’m planning to eat them cold I’ll plunge them into cold water to cool before draining. My favourite way to eat edamame includes; 

• soups 
• stir-fries 
• rice dishes
• noodles
• sushi bowls
• salads 
• as an alternative to green peas

They can also be used as a robust base for things such as alternatives to pesto, guacamole and hummus. I like to eat them hot and mashed with fresh mint, lemon juice and butter as an alternative to mushy peas.

5. Leek Greens

* Edited April 2022 to reflect the recent updates by Monash to the FODMAP levels and recommended serving sizes of leeks.

Eating leeks on the low FODMAP diet can be a bit of a tricky one to get your head around at first. For this reason, leeks are often included in lists of high FODMAP foods to avoid. Whilst this is partly true, it doesn’t show the whole picture. 

What is a Low FODMAP serving of leek?

As with broccoli, leeks on the low FODMAP diet need to be split into parts. This is because their FODMAP types and servings change depending on which part is eaten. 

The white leek bulb is considered high FODMAP whilst the green leafy tips can be eaten in generous amounts during the elimination phase.

FODMAP servings of leek bulb (white part only)

• 14 grams = Low FODMAP
• 18 grams = Moderate for fructans
• 75 grams = High for fructans

FODMAP servings of leek leaves (green tips only)

• 75 grams = Low FODMAP with no FODMAP type listed
• This food has tested low FODMAP in portions up to 500 grams.

I’m personally more likely to stick with using the leek greens in most recipes. This is because I eat a wide variety of fructan containing foods. This means that for me, sticking to the green tips makes FODMAP stacking less likely.

Changes to leeks in the Monash app

Originally leeks were classified as high in fructans and this is often how you’ll see them on older high FODMAP food lists. Monash has now included them in their separate parts.

Prior to the most recent update, the green tips were considered to be mannitol containing.

• 54 grams = Low FODMAP
• 75 grams = Moderate for mannitol
• 85 grams = High for mannitol

Monash recently removed values for the whole leek, both green and white parts together.

FODMAP servings of leek (bulb and leaves combined)

• 38 grams = Low FODMAP
• 45 grams = Moderate for fructans
• 75 grams = High for fructans

I realise these changes can be frustrating at best and downright infuriating at worst. I include them here as a historical reference for those familiar with the low FODMAP diet. Anyone new to the elimination phase should work on the current values listed in the app.

Why should I eat leeks on a low FODMAP diet?

Leeks are high in antioxidants and a great source of vitamins and minerals, such as vitamins A, B6, C, K, iron and manganese. Leeks also contain the prebiotic soluble fibre, inulin, which helps to feed the good bacteria in our gut. Whilst the majority of inulin is found in the leek bulb (hence the reason it’s high FODMAP) eating the green leaves or a mixture of both leaves and bulb is still beneficial for digestion. This post on the Monash FODMAP blog discusses the various types of dietary fibre and their role in healthy digestion.

A 100 gram serving of leek greens is considered one of your 5 a day.

Eating leeks on a low FODMAP diet

Leeks are part of the same botanical family as onions and garlic, known as alliums. This makes them the obvious choice for adding that distinct flavour to recipes where you might typically use onion or garlic. If using the green, leafy tips then you should add these partway through cooking, rather than at the start as you typically would with onion. 

The green leaves can be eaten raw in salads. However, when eaten raw they're more likely to cause upper digestive tract issues such as heartburn or reflux than when eaten cooked. The green tips can also be tougher to chew and more fibrous than the bulb. Whilst this is great for your fibre intake the texture can be off-putting.

My favourite ways to add leek greens during the elimination phase;

• Homemade stock
• Soups
• Stews
• Gravy
• Creamy sauce-based dishes such as risotto and carbonara. 

They also work well lightly roasted or sauteed in oil or water.

Leek greens can be chopped and frozen in low FODMAP servings. Some methods call for blanching whilst others say to freeze from fresh, try them both ways and see which you prefer. Leeks should be cooked from frozen as thawing them out first will affect the final texture. To cut down on the excess waste you could also chop and freeze the leek bulbs. This way you can experiment with adding them back into your diet, once the elimination phase is complete.

As with spring onion/scallion greens, leek greens can also be regrown in water from the remaining bulb. Although they take longer, approximately 3 weeks to grow to a usable height, it’s a great way to use the bulb portion if you’re the only one eating them.

If you plan on regrowing the greens then look for smaller, untrimmed leeks with a generous amount of greens and minimal bulb. This means you’ll be able to cut the leeks lower and won’t need to waste any of the bulbs. I chop the greens off where they begin to turn from dark green to light green. 

Put the leek bulb, root side down, in a glass or jam jar of water. Keep it on a sunny windowsill and change the water every other day. After a couple of weeks, the green tops should have started to regrow. Once the bulbs begin to put out decent-sized roots they can be transferred to the garden if you prefer. I’ve never tried this replanting method and prefer to keep them on the windowsill where I won’t forget about them. You may get a few decent harvests from them before you feel the bulbs are spent.

Did you know these green foods had low FODMAP servings? 

You’re certainly not alone if you didn’t realise you could eat any of these on the low FODMAP diet. For every person that enjoys low FODMAP servings of them, I could show you 10 people that have been avoiding them because they thought they were an absolute no-no.

This is one of the main reasons you’re advised not to Google high FODMAP food lists on the internet. Along with the fact that foods are being frequently retested, which means many of these lists are outdated, a lot of these lists are oversimplified and over-cautious. This can lead to unnecessary food restrictions and confusion when choosing foods and modifying recipes.

How to find low FODMAP serving sizes of high FODMAP foods

The Monash FODMAP app is the most comprehensive, up-to-date and accurate way to determine which foods you can eat and in what quantities on a low FODMAP diet. The gastroenterology department of Monash University are the people testing and classifying the foods and they make this information available to the public, via their app.

As the updated version of this post clearly shows, the app is frequently updated with new foods and the latest findings. It's my number one go-to resource when meal planning and recipe creating low FODMAP meals. This is not sponsored and I'm not an affiliate, I just want you to have the best possible resource at your fingertips.

One of the main benefits of the Monash app over more restricted food lists is that they know the benefits of a diverse diet, not only for our microbiome but for our overall health. This is why, wherever possible, they list the low FODMAP servings of even the highest FODMAP foods, even when that safe serving is not considered a full-size portion. 

Many times, on the FODMAP food lists I’ve come across online if a particular food is unsuitable at a full portion then it’s automatically listed as unsafe. This unnecessarily further restricts your diet, food choices and to some extent your mindset about what you can and can’t eat on the low FODMAP diet. 

If you haven’t yet downloaded the Monash app then I suggest you do that before you attempt to tackle anything else. The next time you’re in the app be sure to dig a little deeper into the traffic light rating for some of the high FODMAP foods you’ve been missing out on. You may be pleasantly surprised to find that you can enjoy a small portion as part of your low FODMAP elimination diet.

How to avoid stacking high FODMAP foods

FODMAP stacking has long been the nemesis of every low fodmapper. With no definitive way of calculating how certain foods stack together we've had to use educated guesswork to avoid it.

This is the reason I created this detailed FODMAP stacking blog post and free stacker tracker resources.

However, the great news is that as of September 2024 there is a new, reliable way to calculate the FODMAPs in a recipe and see how your chosen ingredients stack together.

The FODMAP Friendly app has had a complete overhaul and now includes a much-anticipated recipe maker feature. This feature allows users to create their own low FODMAP recipes and calculate the FODMAPs as they go. If the recipe you enter into the app is considered high FODMAP then ingredient substitutions will be suggested.

This handy new feature can help you have more freedom and confidence to plan, shop and eat low FODMAP in a way that hasn't been possible until now.

I highly recommend you check it out and get those green foods back into your diet.

References and further reading

[1] Dagfinn Aune, et al. Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality—a systematic review and dose-response meta-analysis of prospective studies, International Journal of Epidemiology, Volume 46, Issue 3, June 2017, Pages 1029–1056.

[2] Wang L, et al. Effect of a moderate fat diet with and without avocados on lipoprotein particle number, size and subclasses in overweight and obese adults: a randomized, controlled trial. J Am Heart Assoc. 2015 Jan 7;4(1):e001355.

[3] Unlu NZ, Bohn T, Clinton SK, Schwartz SJ. Carotenoid absorption from salad and salsa by humans is enhanced by the addition of avocado or avocado oil. J Nutr. 2005;135(3):431-436.

[4] My Food Data; Nutrition facts for broccoli. www.myfooddata.com. Accessed 12/03/2021