Monash FODMAP Have Retested Grapes & Strawberries! Foods Online Australia

Some Summer Fruits Now Have New Safe Serving Sizes for Low FODMAP Diets

Written by Shaynie Ashkenazi BSc. MHumNutr. Registered Associate Nutritionist, Founding Director, FodShop.

By now, many FodShoppers will have heard of, or used, the Monash University Low FODMAP Diet App as a guide to compliance on the low FODMAP diet.

The Monash FODMAP Smartphone App is the 'Gold Standard' when it comes to ascertaining the 'safe' serving sizes of commonly consumed portions of food around the world.

The Monash FODMAP Smartphone App categorises the FODMAP safety of a food based on a nifty traffic light system, whereby 'green' foods are low in FODMAPs, or FODMAPs free, yellow are 'moderate' in FODMAP content and red are 'high' in FODMAPs at the specified serve and should be limited.

Learn more about the Monash University Low FODMAP Diet Smartphone App here: https://www.monashfodmap.com/ibs-central/i-have-ibs/get-the-app/

Testing & re-testing of common foods for FODMAPs

As a research organisation, Monash FODMAP have spoken of their commitment to occasionally re-testing foods previously tested, in order to ensure that the information provided in the App is up-to-date for IBS patients and dietitians.

The reason this is done, is that agricultural changes in environmental practices and food industry can actually influence the FODMAP content of food!

What has been re-tested recently?

Monash FODMAP most recently re-tested grapes and strawberries. Up until now, we were of the impression that grapes and strawberries had a decently large low FODMAP serving size, making them a suitable choice to enjoy liberally while following a low FODMAP diet.

However, over the years, some people had reported that they felt gastrointestinal discomfort after eating them, prompting Monash FODMAP to re-test them!

See below for results of the re-test:

New FODMAP results for strawberries:

100g (8 medium) - High FODMAP ( fructose)

75g (6 medium ) - Moderately high in FODMAPs (fructose)

65g (5 medium) - Low FODMAP

New FODMAP results for grapes:

Seedless red:

75g (15 grapes) - High FODMAPs (fructose)

42g (9 grapes) - Moderately high in FODMAPs (fructose)

28g (6 grapes) - Low FODMAPs

Seedless green/white:

75g (15 grapes) - High FODMAPs (fructose)

48g (10 grapes) - Moderately high in FODMAPs (fructose)

32g (6 grapes) - Low FODMAPs

For more information, please download the App here: https://www.monashfodmap.com/ibs-central/i-have-ibs/get-the-app/.

How do these results affect me?

Given that the low FODMAP serving sizes of grapes & strawberries were previously thought to be more generous, you may be having a couple of lightbulb moments!

Please remember that before you make any changes to your diet, you first discuss them with an Accredited Practising Dietitian, which you can find HERE in our global directory.

What is the reason for the changes in these results?

Turns out that, according to Monash FODMAP, there are a few reasons!

Environmental & geographical conditions

The use of fertiliser may influence the nutrient content of crops. Due to more arid conditions, crops have needed to adapt, meaning that over time, their chemical structure has changed.

Increased production of fructans to 'cope' with these climactic changes has resulted.

Treatment of fresh produce

Another reason for increased fructan content is extended cold storage for very long periods. Starches are broken down into shorter chain carbohydrates i.e. fructose, thereby increasing the overall fructose content of the plant.

Selecting desirable characteristics in crops

Selective breeding of fruits & vegetables for varieties which taste sweeter has become extremely common.

Farmers have responded to consumer demand for sweeter-tasting fruits, which has increased the availability of fruit with higher fructose content due to cross-breeding.

Final thoughts

The research around FODMAPs and how they affect each person's individual tolerance levels is highly variable.

Many factors may influence a food's FODMAP content, including environmental, geographical, genetic and physical conditions.

To stay up to date with FODMAP research as it changes, ensure you follow @monashfodmap on social media, or click HERE to learn more.

References

Arora NK (2019). Impact of climate change on agriculture production and its sustainable solutions, Environmental Sustainability volume 2, pages95–96 (2019)

Nutrient analysis of fruit and vegetables (2013) https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/167942/Nutrient_analysis_of_fruit_and_vegetables_-_Summary_Report.pdf

The Monash FODMAP Blog - Retested Foods (just in time for Aussie Summer!) – Strawberries & Grapes: https://www.monashfodmap.com/blog/retested-foods-just-in-time-for-aussie-summer-strawberries-grapes/

Valluru & Van den Ende (2008). Plant fructans in stress environments: emerging concepts and future prospects. Journal of Experimental Botany, Volume 59, Issue 11, August 2008, Pages 2905–2916, https://doi.org/10.1093/jxb/ern164