If you are starting the FODMAP Diet and have just downloaded Spoonful, we highly recommend downloading the Monash App as well. A leader in IBS research, Monash University is constantly testing and retesting foods to determine their FODMAP content at various serving sizes.
The following article offers advice and guidance on how to use the two apps in conjunction when shopping for packaged foods.
Step 1: Scan a product with Spoonful
Each product you scan will be either green, yellow, or red based on our analysis of the nutrition label.
- Green (Certified) This product is certified low FODMAP by a testing lab.
- Green: This product is likely low FODMAP at 1 serving.
- Yellow: This product may be low, moderate, or high FODMAP at 1 serving. More research is needed.
- Red: This product is likely high FODMAP at 1 serving.
If the product is green or red, we believe no further action is required. Green products contain no ingredients that would be considered moderate or high FODMAP at a typical serving size. Red products contain ingredients that would be considered high FODMAP — even at very small serves.
Note: Each ingredient we flag is based on a consensus approach with our international team of FODMAP-trained dietitians.
Step 2: Researching yellow products
If Spoonful deems a product yellow, it does NOT mean you can’t eat it. It just means that you’ll need to do a bit more research first.
Tap on a yellow ingredient and take a look at the icon in the top right-hand corner. Each icon gives you more context as to why the ingredient was marked and helps you decide what to do next.
- Measuring Cup: A reasonable serving of this ingredient is moderate FODMAP. You’ll want to double check these with the Monash App.
- Meal Tray: FODMAP content depends on how this ingredient is prepared or treated. Tap the ingredient to learn more.
- Pie Chart: FODMAP content depends on how this ingredient is refined or which part is consumed. Tap the ingredient to learn more.
- Magnifying Glass: FODMAP content of this ingredient depends on its sub-ingredients. Tap the ingredient to learn more.
Step 3: Checking serving sizes in the Monash App
As you continue to use the Spoonful App, you’ll notice that most yellow ingredients have the measuring cup icon beside them. This is where Monash comes in.
For each of these ingredients, you’ll want to open the Monash App and search it in the Food Guide to obtain a safe serving size. Once obtained, cross-reference the safe serving size in the Monash App with the serving size indicated on your product’s nutrition label to estimate how much you should consume.
Tip: When researching yellow products, take note of how many ingredients are flagged and be aware of the potential for FODMAP stacking.
Real world example
Krusteaz Gluten-Free Muffin Mix
This product comes back yellow for “blueberries” with the measuring cup icon. A quick search on the Monash App shows that a green serving size is 1/4 cup or 1.41oz) blueberries.
Going back to the product, we notice that it lists blueberries near the bottom of the ingredient list, which means that this product is likely within the green portion amount at 1 serving. Our advice would be try this product slightly below 1 serving and monitor symptoms.