Monash FODMAP Has Retested These Foods – Here's What They Found

The team at Monash University continues to lead the way in FODMAP research, ensuring the low FODMAP diet is backed by the most accurate, up-to-date science. As part of their commitment to supporting people with IBS and other gut conditions, Monash has recently retested a range of foods commonly recommended during Step 2: Reintroduction of the FODMAP diet.

Why is reintroduction so important?

Step 2 of the low FODMAP diet — the reintroduction phase — is a critical stage where you discover which FODMAP groups you tolerate and which trigger symptoms. This helps you personalise your diet and expand it beyond the strict elimination phase, so it becomes more varied, enjoyable, and sustainable in the long term.

To make this process more accurate, the Monash research team reviewed their earlier recommendations and retested many of the foods in their laboratory.

What did the latest research find?

The findings showed that some foods previously recommended as reintroduction challenge foods are no longer ideal. That’s because their current FODMAP content was found to be lower than expected, making them less effective for testing tolerance. Meanwhile, other foods remain excellent challenge options — and a few new foods have been added to the recommendations.

Examples of foods no longer ideal for reintroduction

Fructan reintroduction

•     Beetroot
•     Brussels sprouts
  (These did not contain enough fructans in a serving size that would be easily consumed in one sitting and are no longer in the list of reintroduction foods)

Lactose reintroduction

• Custard
•  Ricotta cheese
  (These did not contain enough lactose in a serving size that would be easily consumed in one sitting and are no longer in the list of reintroduction foods)

Sorbitol reintroduction

•     Blackberries
  (Removed as they also contain fructose)

Mannitol reintroduction

• Cauliflower
• Orange sweet potato
  (Removed as they also contain fructans)

 Fructose reintroduction

• Sugar snap peas
  (Also found to contain fructans, which can confound results.)

GOS (galacto-oligosaccharides) reintroduction

• Almonds
• Chickpeas
  (Both were found to also contain trace amounts of fructans)

Examples of foods still recommended for reintroduction

These foods remain effective and appropriate as challenge foods for specific FODMAPs:

·      Asparagus — for fructose challenge

·      Apricot — for sorbitol challenge

·      Wheat pasta — for fructan challenge

·      Garlic and onion — for fructan challenge

·      Red apple — for both fructose and sorbitol challenge

Why do these changes happen?

These updates reflect the natural variability of fresh and agricultural foods over time, which can affect their FODMAP content. This is why ongoing testing and updates to the Monash FODMAP app are essential — keeping the diet effective and evidence-based.

For the full updated list and suggested serving sizes, be sure to check the latest version of the Monash FODMAP App when planning your reintroduction phase.

And remember — always consult with your dietitian when you’re ready to start reintroducing foods!