Why Low FODMAP Serving Sizes Matter
Are you avoiding foods like bananas, almonds, and avocados because you think they are high FODMAP? You can actually still enjoy all of these foods during a strict phase of the low FODMAP diet, you just need to know what serving sizes are safe!
Bananas
According to the Monash University FODMAP Diet app, one unripe medium banana (100g) is low in FODMAPs.
There has been some confusion over whether it is better to eat ripe bananas or unripe bananas. In earlier versions of the Monash app, both unripe and ripe bananas were considered low FODMAP, but now ripe bananas are only low FODMAP in servings of ⅓ (35g) or less. Larger servings of ripe bananas are high in fructans.
Sugar bananas (AKA lady finger bananas) look like mini-bananas and are often used in desserts because they are sweeter than common bananas. One ripe medium sugar banana (112g) is high in the FODMAP fructose. However, half of a ripe sugar banana (56g) and one firm sugar banana (112g) are both low in FODMAPs.
Now that you know that unripe bananas can be eaten while on the low FODMAP diet, here are some clever ways to use them!
Banana “ice cream”
Make yourself a sweet frozen treat! Cut one unripe banana (or half of a ripe sugar banana) into chunks and freeze it overnight. Once frozen, use a food processor to blend the banana until creamy. Add smooth peanut butter and cocoa powder for even more flavor!
Baked goods
Bananas make a wonderful binder for baked goods and their sweetness allows you to add less sugar, which is great for those who can’t tolerate a lot of sugar. Give this Gluten-Free Banana Chocolate Chip Muffin recipe a try the next time you have extra bananas on hand!
Oatmeal
When it comes to adding fruit to oatmeal, berries are the go-to sweetener. Consider mixing up your morning oats by adding mashed banana to the bottom of your bowl!
Almonds
According to the Monash app, 10 almonds (12g) are low in FODMAPs. A 20 almond serving (24g) is high in galacto-oligosaccharides (GOS) which are part of the O in FODMAP.
Almonds are a great source of heart-healthy monounsaturated fats, magnesium, and riboflavin (vitamin B2). Here are some ways to reap the benefits of almonds while still keeping FODMAPs low.
Handful o’ nuts
When you’re in need of a quick snack, try a handful of nuts! Eat 10 almonds or less along with other low FODMAP nuts and seeds such as walnuts, sunflower seeds, and pecans and stick to a one ounce total serving size.
If you’re eating hazelnuts and almonds together, don’t have more than 10 total nuts (hazelnuts are also high in GOS at the 20 nut serving size). You should also avoid cashews and pistachios as they are high in FODMAPs, even at low servings.
Salad topping
Toasted slivered almonds are a delicious and crunchy addition to any salad!
For a simple salad, shred romaine lettuce, baby spinach, and carrots and toss with garlic infused olive oil and balsamic vinegar. Top with a protein source such as grilled chicken and sprinkle on some toasted slivered almonds as a finishing touch. Stick to about a half ounce of slivered almonds or less.
Almond milk
Almond milk is a great low FODMAP, dairy-free milk substitute.
If you and your blender are up for the challenge, you can even make your own almond milk! The recipe mentions honey and agave as optional sweeteners, but both are high in fructose and should be avoided on a low FODMAP diet. Stick to maple syrup or another low FODMAP sweetener.
Avocados
According to the Monash University app, 1/8 of an avocado (30g) is low in FODMAPs and 1/4 of an avocado (45g) contains moderate amounts of the FODMAP sorbitol.
So what exactly can you do with 1/8 of an avocado?
Guacamole
One option is to make guacamole and enjoy it with your favorite low FODMAP chips. It’s important to be mindful of the serving sizes, so your best bet is to either share the guacamole with a few hungry friends or portion out your dip into separate containers as soon as you make it. Pro tip: squeezing lime on top helps keep the guacamole from turning brown in the refrigerator.
Check out this low FODMAP guacamole recipe from Not From a Packet Mix!
Eggs
For a new take on eggs, try adding diced avocado to your scrambled eggs or omelettes along with spinach, tomatoes, and roasted bell peppers.
Smoothie
Avocado in a smoothie? It sounds odd, but the fat in the avocado gives smoothies a creamy and satisfying texture. Choose low FODMAP fruits and vegetables for your smoothie and consider adding low FODMAP protein powder for an extra boost of nutrition.
Taco salad
Another great use for a small serving of avocado is to sprinkle it over a taco salad. Season ground meat with spices and garlic infused oil and serve over a bed of shredded lettuce. Garnish with diced tomato and diced avocado.
Mayo substitute
Hold the mayo! Instead, mash 1/8 of an avocado and spread on wheat-free toast with your choice of filling. Don’t forget to pile on the low FODMAP veggies like roasted red peppers, lettuce, and tomatoes.
It can be challenging to navigate the low FODMAP diet because there are a variety of outdated food lists floating around the internet. Many of these lists don’t take serving sizes into account and cause many people to unnecessarily avoid certain foods.
You’re best bet is to follow the Monash app serving size recommendations. Remember, you don’t need to be 100% perfect to reap the benefits of the low FODMAP diet!
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