New Low-FODMAP Updates from Monash University!

When Monash University tests and analyzes new foods, I get a little excited.  OK like really excited.  I nerd out and start to think of all the new dishes or snacks I could create and I think of all the times FODMAP Life fans have asked me “is cider vinegar high in FODMAPs?”  Thankfully now we have a definite answer and you CAN have cider vinegar!  (see serving size listed below for apple cider vinegar with a few other new foods).  This is great because there are some really good recipes for drinks using apple cider vinegar that I find can help with IBS.

If you have not seen the updates yet on your app, you will soon.  In case you are new to my blog and new to the low-FODMAP diet, Monash University research on FODMAPs is your go-to when it comes to which foods are low or high in FODMAPs.  It’s the only source I use.  Why?  Because they actually test and analyze the foods.  When you purchase their app, you help to fund the research that allows all of us to enjoy a longer list of low-FODMAP foods!  Here’s a link to the app:
monash university updatesHere’s a message from Monash on the new update:

“With our app’s new feature allowing your device to update automatically when we release new foods, it can be hard to keep up with what’s new when you’re not being alerted. So here are a few foods you’ll see pop up on your app in the next few days (if they haven’t already!). Keep an eye out for more fresh foods, certified food products, and country-specific foods in the next few weeks!”

Here are some updates I have seen on my phone so far (anything missing I will fill in as I get it):


  • Apple cider vinegar – 2 tablespoons
  • Cumquats – up to 4 peeled or unpeeled
  • Guava – (ripe) 1 medium
  • Kaffir lime leaves – 3 leaves
  • Popcorn – (plain) up to 7 cups (1 packet)

Sage – I am still waiting for information

Shiitake mushrooms – I am still waiting for information


  • Agave syrup -we have always known it’s high-FODMAP but the update lets you know that both dark and light are high in FODMAPs
  • Guava – (unripe) 1 medium

That’s it for now!

Get 300 low-FODMAP and gluten-free recipes by pre-ordering my new book The Everything® Low-FODMAP Diet Cookbook!  Available with these booksellers:

Barnes & Noble:

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Looking for help on the low-FODMAP diet?  Ask me about my nutritional counseling services by contacting me here.

Be good to yourself and your gut!BEC_6825

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme

10 Things FODMAPers Can Relate To…

That look of fear/confusion when starting the diet - ha ha!
That look of fear/confusion when starting the diet – ha ha!

Hi again all!

A change from recipes today…

A little while after learning about the low-FODMAP diet I wrote the below, ’10 Things FODMAPers Can Relate To’. In case you missed it, and because the FODMAP diet is receiving more and more awareness all the time, I thought I’d share it once again.

So, if you’ve followed, or are currently following the diet, you may be able to relate to some or all of the below (and hopefully have a giggle at them too!)

10 Things FODMAPers Can Relate To:

1. Starting out on the diet, looking at the list of ‘no’ foods and wondering what on earth you CAN eat.

2. Furiously Googling ‘(insert food)… fodmap?’ into your phone at a supermarket, hoping it will be in the ‘yes’ list and doing a mini celebration upon realising it is!*
*Or instead using the Monash University Low-FODMAP App, which makes life easy!

3. Proudly producing a meal to others and saying “it’s low-FODMAP you know” – only to receive blank/”yeah, so what?” expressions.

4. Being asked what FODMAP stands for umpteen times, and responding with…”errr really long and complicated words – to do with fibres”.

5. Going to a restaurant and looking for the meal with least FODMAPs, only to end up opting for the meal with the most…somehow.

6. Be impressed by the ‘free-from’ aisle in the supermarket, only to realise that a large proportion of the gluten-free foods still contain bloomin’ FODMAPS – ARRRRRR!

7. Going for an all you can eat knowing full well you will regret it and not caring one bit (until afterwards…).

8. Seeing high-FODMAP foods as the enemy  *boooooo hissssss*

9. Becoming a food-version of ‘Mr/Ms Gadget’ carrying around weird and wonderful foods with you ‘just in case’.

10. Having a far happier tum/knowing your body much better since becoming a low-FODMAPer (hopefully…) and all the meal planning/change of lifestyle being completely worth it 🙂

Feel free to add to the list! Anna. xo