When The Internet Leads You Astray (A PSA on Low FODMAP Info Found in Cyberspace)

When searching Pinterest/Google/the App store/etc. for “Low FODMAP” eating/recipes/etc., I’m always amazed at the plethora of results. I mean thanks, Information Age, for making it possible to find out everything we need to know ever with the click of a button, right?

While yes, it is wonderful how many websites there are out there now with information on IBS and in particular Low FODMAP eating, and several of them are actually run by registered dietitians/experts, I often find recipes on other websites or apps that claim to be Low FODMAP when in fact they contain at least one problematic ingredient or use serving sizes with far more than the approved quantities of certain foods.

One of the best examples of this, especially lately given that we are in the midst of fall cooking, is sweet potatoes. There actually is a big difference between sweet potatoes and yams, particularly when it comes to the Low FODMAP diet. Here in America, most stores tend to call everything sweet potatoes or incorrectly label yams as sweet potatoes and vice versa. While yams are a very safe food for Low FODMAP eating, sweet potatoes are only safe in an incredibly small quantity. Now to clarify, if you google the difference between them, you’ll find opposite entries. Some say sweet potatoes are the ones with white insides, lighter flesh while yams are the ones with orange insides and golden skins. So let me say, the below guide is based off the farmers almanac website (actual article on there showing the difference between these 2 potatoes is here) and it is also based on how the Monash University labels these two different items (below, I explain how Monash is the place that actually developed the Low FODMAP diet and is the leading authority).

So again, some places will show the complete opposite of the above, saying yams are the ones with orange insides and sweet potatoes are lighter. However, for our purposes here we are talking about the Low FODMAP diet and I assure you, per the Monash University’s Low FODMAP eating guides, the above photos are correct and what should be adhered to.

This isn’t to say you can’t use sweet potatoes at all in Low FODMAP cooking/eating, it’s just that it’s a restricted food so you have to pay close attention to the quantity being used.

Another problematic ingredient I’ve been seeing in some “Low FODMAP” recipes is cream cheese. I suppose if you’re not lactose intolerant then you could probably have cream cheese while on the Low FODMAP diet, since the only problematic element in cream cheese is the lactose. However, particularly in the early stages of Low FODMAP eating, you want to adhere strictly to the diet and avoid all potentially problematic foods so cream cheese should be avoided. (Note: Plain chevre variety goat cheese mixed with a little bit of plain lactose free yogurt is an excellent Low FODMAP-approved cream cheese substitute)

All of the above is not to say I’m perfect or even close to it, or to try and discredit anyone, but rather only to emphasize some important things, as follows:

1. First and foremost, a disclaimer: Visit your doctor and receive their approval/instruction before starting any kind of diet, especially the Low FODMAP diet which restricts or flat-out does not allow intake of various foods. If you’re not actually lactose intolerant or gluten intolerant, cutting these foods out over a prolonged period of time could actually lead you to built up an intolerance to those foods.
2. Scope out any website or resource you’re using for recipes, information, etc. regarding the Low FODMAP diet, to make sure the source is credible and what they are using as the basis for asserting their recipes are low FODMAP.
3. Have the following at your disposal:
   • The Monash University Low FODMAP Diet app, available for both iphone and android for a one-time fee that is completely worth it. I have the iphone app and it was $9.99. A movie ticket costs about that these days. Just sayin’.
     Note: The Monash University developed the Low FODMAP diet/food plan and they are the ONLY guaranteed accurate source for information about Low FODMAP eating. No, I do not make any money from advocating their materials, but I truly believe they are the best source of information given they developed the diet.
   • The physical Low FODMAP Diet booklet from The Monash University (available to order here). Having both the app and booklet is essential, since there are some items in the app that aren’t in the booklet and vice versa. Depending on where you live, the booklet should cost no more than $15 (which includes shipping). It contains starter shopping lists of foods that are ok (and not ok), a daily guide for what foods to eat, recommended recipes and also a Low FODMAP guide for vegetarians. It also contains a guide at the back of the book with a wide variety of foods, including serving sizes, using a “green light system” to show whether they are low or high in various FODMAPs.
     Note: They update the booklet periodically, so you may need to order an updated edition down the road. This ties into the next item…
   • The Monash University website occasionally to check for updates. For example, last year they conducted tests to determine the safety of canned Pumpkin (as we have here in the USA) for the Low FODMAP diet. Since Monash is in Australia, before that point they had not addressed “American” pumpkin in any way.

As far as I’m concerned, when determining if a certain ingredient or recipe as a whole is in compliance with the Low FODMAP diet, I only trust the information from Monash University – either from their app, website or booklet, since they are the ones who developed the Low FODMAP diet and conduct tests for new foods to determine if they are approved or not (and in what quantities they’re approved). There are definitely some other good websites and apps developed by registered dietitians who specialize in the Low FODMAP food plan that could be used in conjunction with the Monash University materials, but I do feel strongly that anyone eating Low FODMAP-style should have the Monash University items as their main source of reference.

As far as this website goes, any recipes categorized on here as Low FODMAP/Digestion Friendly adhere strictly to the Monash University’s guidelines. I make notes where needed to explain the importance of only eating a certain serving size as well, either due to the ingredients themselves or fat content of the recipe or some other such thing. This does not make me perfect, though, and as with any other website, this one should be used in conjunction with a) your doctor’s approval and guidance and b) with the tools from the Monash University.

For more information on the Low FODMAP diet and other digestion-related information, visit out Digestive Health pages: The IBS Lowdown, The Word on GERD (& Acid Reflux/Heartburn), The IBS & GERD Connection, Low FODMAP Food Plan, Shopping w/Dietary Restrictions and What a Symptom-Free Day Looks Like.