Eat This Much Low Fodmap Diet
Why is portion control so important on the Low FODMAP diet?
Portion sizes are crucial to getting good symptom control while on the low FODMAP diet. Just because a food is classed as low FODMAP it doesn't mean you can eat unlimited quantities. Also some high FODMAP foods are safe in small portion sizes. The goal of the low FODMAP diet is to reduce the overall level of FODMAPs to help you gain good symptom control, and it is not a FODMAP free diet (1).
Where do you find information on low FODMAP portion sizes?
The Monash University Low FODMAP app or Monash University Low FODMAP booklet, both contain up-to-date lists of low FODMAP foods, and recommended safe serving sizes.
The recommended serving sizes are a great place to start. Just remember that every person has a different tolerance levels to FODMAPs, which may mean you can tolerate a little bit more or less than the recommended serving size (1 2). You will need to find your own tolerance levels.
How do you use the traffic light system in the Monash University app?
The Monash University app organises foods by a traffic light system, based on the FODMAP levels for a typical serving size of that food per meal (1). Green is low FODMAP, orange is moderate FODMAP, and red is high FODMAP (1). You need to click on each food in the app to find out what the recommended serving size is. Make sure you read the notes under the suggested serving size, as some low FODMAP foods become high FODMAP if you go over the recommended portion (1). It is also important to explore red rated foods as some of them do have a smaller low FODMAP serving size (1).
For example:
Sweet potatoes are high FODMAP if you have 3/4 cup (112g). However a smaller serving of ½ cup or ( 75g) is considered low FODMAP (3).
Quick oats are only low FODMAP at a ¼ cup portion (dry measurement before cooking). If you consume a ½ cup portion (dry measurement before cooking) then you will consume moderate levels of FODMAPs (3).
Broccoli is considered low FODMAP at ½ cup to 1 cup serves depending on which part of the broccoli you are eating. However notes in the app tell us that larger serves can become high FODMAP (3).
While in the low FODMAP phase of the diet, it is recommended that you avoid red rated serving sizes of foods, limit orange rated serves, and focus on eating mainly green rated serving sizes and foods (1).
How many different low FODMAP foods can you have in each meal?
The low FODMAP recommended serving sizes have been developed based on typical serving sizes of that particular food per meal (1). This means you can eat a number of different green rated foods per meal, just make sure you stick to the recommended serving sizes (1). So if you are feeling hungry, add another green rated vegetable to your meal. I recommend weighing your low FODMAP vegetables and fruit before cooking, to make sure you are staying within the recommended serving sizes.
If you want to eat more than the recommended serving size for a low FODMAP food then you need to check the additional information provided with each food listing. Some low FODMAP foods will become high FODMAP at larger serving sizes, while others will remain safe to eat in bigger serves (1 2).
For example, registered dietitian Kate Scarlata recommends adding a few more bites of rice or white potatoes if you are feeling hungry as these foods are very low FODMAP (2).
Can you eat the same food multiple times in a day?
Providing you stick to the recommended low FODMAP serving size and leave a few hours between each serve, you should be okay to eat the same food a couple of times a day (2).
Source: https://alittlebityummy.com/does-portion-size-matter-on-the-low-fodmap-diet/
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