Below are FODMAP resources for IBS sufferers and others with food intolerances who have been advised by specialists to follow the FODMAP program. Let me begin by stating that I am not associated with any of the organizations, individuals or websites listed on this page. I am simply sharing helpful information based on my experience and personal usage. Monash University is mentioned several times on my site because they are the authority on FODMAPs and the first to provide evidence that low-FODMAP diets help improve IBS.
Low FODMAP APP (Monash University)
I purchased this app from iTunes. It’s $12.99 but has been invaluable and they update it regularly with new additions. According to the site, the full FODMAP analysis of foods is labour-intensive and takes about 2-4 weeks. The funding goes toward expanding the list of foods and further research in FODMAPs. It currently lists over 600 foods and the updates are free.
According to Monash University:
Some information about the FODMAP content of foods is available on the internet. We are not able to comment on the accuracy of the FODMAP data obtained from other sources – however, much of the information will be sourced from the work done by the Monash research group. To our knowledge, no other laboratory is testing the FODMAP content of foods according to FSANZ food sampling protocols or using validated and published testing procedures.
I highly recommend this app as it has the most accurate and detailed list and is very straightforward to use. Each food is marked by colored FODMAP indicators: green (low), orange (medium, as in consume in small quantities) or red (high). It also specifies what may be the culprit in the food: Oligos, Fructose, Polyols or Lactose. Because the database is more extensive and detailed than other, you will be able to expand the list of foods you can assume. For instance, coconut (medium in FODMAPs) in small moderation is okay. Plain firm tofu is ok but silken tofu is high in FODMAPs. Butter was previously believed by many to be high in lactose but contain no carbohydrates (note: fat affects gut motility and when consumed in excess, can be a trigger for IBS).
I mean, how happy was I when they updated the app to include Feta and Mozzarella as acceptable! Totally. Worth. It.
Here’s a video explaining the app.
The FODMAP App is available in iPhone and Android versions:
Several books on FODMAP are available on Amazon.com. Most of the ones I read seemed adequate but not particularly groundbreaking — unless you are completely new to the concept. The exception was IBS: Free at Last! Change Your Carbs, Change Your Life with the FODMAP Elimination Diet, 2nd Edition, particularly for those who just starting to learn about FODMAPs.
It is not surprising that most of the FODMAP Free for Foodies visitors are actually from the U.K. and Australia, where there is much better awareness of FODMAPs. Fortunately, the FODMAP movement seems to be finally catching on in the U.S. Increasingly, there are workshops, webcasts and conferences cropping up, with better training on the topic available for health specialists and consumers alike.