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Perseitol, a new FODMAP discovery in avocados

Perseitol, a new FODMAP discovery in avocados

Mar 12, 2025

Just when we had a handle on the current FODMAPs, a new discovery has emerged from Monash University in Australia: Perseitol, categorized as a polyol. Recognizing polyols can be simplified by identifying names ending in “-ol,” much like mannitol and sorbitol, the other polyol subcategories.

2024 brought positive news that avocado was assigned a new low FODMAP. The updated low FODMAP, or green, serve now stands at ¼ medium avocado, up from the previous 1/8 medium avocado. However, during reassessment, researchers unearthed a previously unnoticed carbohydrate: perseitol, distinguished by its larger molecular structure compared to sorbitol. Notably, unlike most fruits that undergo a carbohydrate increase as they ripen, avocados experience a rise in oils/fats and a decline in the carbohydrate perseitol during ripening.

For those who have used avocado in sorbitol challenges, consider retesting using another suitable food such as peach, turnip, or blackberries, as these foods only contain sorbitol. I have changed my challenge phase handout to reflect this new discovery and perseitol is it’s own category.

Given the considerable variance in avocado size and pit shape, estimating suitable portion sizes for different FODMAP serves can be challenging. To clarify green, yellow, and red serve portions, clients can initially weigh portions to familiarize themselves with varying quantities. Eventually, estimating portions via “eyeballing” becomes more manageable. Referencing the Monash app provides specific serving size information, but in Australian measurements. Below is a chart to illustrate the difference in Australian tablespoon measurements provided vs the US equivalants:

Australian Measurement
Green serve: 3 tbsp or 2.12oz
Yellow serve: ½ medium or 2.82oz
Red serve: 4 ½ tbsp or 3.28oz
US measurement
4 tbsp
No conversion required
6 tbsp

It’s worth noting that Australian tablespoons are approximately 20ml, while US tablespoons are roughly 15ml. Though the difference is modest, it’s helpful to acknowledge. When utilizing the Monash app for serve information, US users can multiply the specified amount by a factor of 1.35 to determine the US equivalent for tablespoons or use this app for help. However, teaspoon and cup conversions have minimal disparity and do not require adjustments.

To keep up with the latest recommendations and navigate through potentially confusing information, reach out to set an appointment or current clients can conveniently schedule via Healthie.

Sources:
https://www.monashfodmap.com/blog/avocado-and-fodmaps-a-smashing-new-discovery/https://www.asknumbers.com/australian-tablespoons-to-us-tablespoons.aspx

 

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About Legumes

About Legumes

Jan 23, 2025

I talk about legumes ad nauseum. Legumes are an incredibly versatile and affordable food group, offering numerous options for various cuisines and dietary needs. They are high in fiber and protein while being low in fat, making them an excellent choice for meal prep. Additionally, legumes can be stored in the refrigerator or freezer, allowing for convenient and healthy meal planning. All of this is helpful as we forge into a new year, with resolve to eat foods congruent with our health goals.

One standout feature of legumes is their low Glycemic Index (GI), which means they have a minimal impact on blood glucose levels compared to high-GI foods like white bread or crackers. This makes legumes a good choice for individuals looking to manage their blood sugar levels, including those with prediabetes. There are some caveats to this, which will be discussed later. To be honest I don’t love the concept of Glycemic Index in general, mainly because you can manipulate how carb foods affect your blood sugar by pairing other macronutrients with said food in a meal or snack. However, legumes do have protein and fiber which changes how a carb serving’s worth of legumes affect blood sugar levels compared to, say, a piece of white bread.

Legumes also play a role in lowering cholesterol levels. Soluble fiber found in legumes binds to bile in the stomach, leading to its excretion in stool. Bile is synthesized from cholesterol and required to digest food properly. Cholesterol is then used for bile replacement rather than circulating willy nilly in the bloodstream.

For those with PCOS, meeting fiber needs is key. This helps slow digestion of food which can be helpful in blood sugar regulation. Once this is more controlled, insulin tends to become more regulated as well which in turn usually improves androgen levels, cravings, and other bothersome symptoms of PCOS. Controlling cholesterol level is also helpful with PCOS as abnormal lipid levels are common. Therefore, the helpful mechanism discussed above also applies here.

Beans and legumes are a great addition to most eating patterns, but those living with IBS may have to proceed with caution. At least for a while. Beans and legumes contain galacto-oligosaccharides (GOS), which can be an IBS trigger. For some clients, this means eating only certain legumes in limited amounts during elimination and challenge phases. Low FODMAP options include (canned) ¼ C lentils, ¼ C chickpeas, and 1/3 C cannellini beans. For fresh or cooked from dried, ¼ C mung beans and ½ C soybeans. This process can take a while but can help identify food triggers and eventually allow for foods to be reintegrated that will not cause GI distress.

If adequate hydration is maintained while increasing fiber intake, increasing legume consumption is pretty comfortable and hopefully easy enough to implement. I can provide ideas for uses and the internet is flush with recipes. Here’s one for Mediterranean flavored white beans. Hummus can be low FODMAP if you use garlic infused olive oil to make it or garlic flavor substitute. White beans are a good buddy for tuna and make meal prep easy. Cannellini beans can be used to for low FODMAP. This lentil recipe is a hit in our house. Use 1/4C canned lentils to remain low FODMAP. Last, and certainly not least, my personal favorite recently: this Spanish Gigante Bean recipe from the Serious Eats blog.

Get a can of beans and get creative!

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Blue Zones- What is it? How do we embrace the blue zone? – Guest post by Kristin Harvey, Dietetic Intern

Blue Zones- What is it? How do we embrace the blue zone? – Guest post by Kristin Harvey, Dietetic Intern

Apr 11, 2024

Kristin delves into the discovery of a cookbook titled ‘Blue Zones Kitchen: 100 Recipes to Live to 100′ and the ensuing exploration into the concept of Blue Zones. These are regions around the world known for their populations’ longevity. The Blue Zone lifestyle emphasizes factors beyond diet, such as positive outlook, regular physical activity, and strong social connections. It may be helpful incorporating lifestyle tips from Blue Zone practices to enhance overall health and well being. Read on to learn what may be missing in your lifestyle for optimal health.

“The Blue Zone explains why food, physical activity, and positive mentality enables populations to dodge the chronic disease scourge that plagues the United States.”

As I continued my research, I learned that Blue Zones’ food tradition captures the way of eating that yielded the statistically longest- lived people in the world. The Blue Zone explains why food, physical activity, and positive mentality enables populations to dodge the chronic disease scourge that plagues the United States. The concept is identified in regions around the world such as; Sardinia- an island off the Italian coast, Okinawa in Japan, Icaria in Greece, Nicoya Peninsula in Costa Rica, and Loma Linda in California. 

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When studying the Blue Zones I learned about the Power 9 which focuses on positive outlook, eating wisely, connecting and moving.

    1. Diet– Having an emphasis on vegetables, legumes, whole grains, nuts and fish and following the 80% rule: stop eating when you feel 80% full.
    2. Fasting– Blue Zones believe that periodic fasting can be beneficial to health and to reduce blood pressure, cholesterol and other chronic disease.
    3. Exercise– People in Blue Zones gain their exercise by their lifestyle: gardening, raising farm animals, walking, and preparing meals.
    4. Sleep– The power of naps. Sleeping until you wake up naturally rather than depending on an alarm. Having a 30 minute nap per day is common in Blue Zones.
    5. Spiritual practice– having a sense of connection to a spiritual or religious community helps people in Blue Zones to reduce stress and depression.
    6. Healthy Social network– The company that influences your health, influences your lifespan as well.
    7. Loved Ones First– Keeping aging parents and grandparents nearby in the home or investing time in people they love.
    8. Downshift– Even people in Blue Zones experience stress. However, Blue Zone people have routines that shed stress.
    9. A sense of purpose– Having a sense of purpose is thought to give you a sense of psychological well being.
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    Exercise As Weather Gets Nicer – Joyful Movement – Guest post by Kristin Harvey, Dietetic Intern

    Exercise As Weather Gets Nicer – Joyful Movement – Guest post by Kristin Harvey, Dietetic Intern

    Mar 25, 2024

    You have probably heard that exercising is good for your health. You have heard that exercise reduces your risk for developing conditions like diabetes and cardiovascular disease, or even that it will help you lose a few inches around your waist. This is all true!  Exercise does wonders for our physical and mental health. For some, exercise can be a dreadful experience that is associated with anxiety, stress, physical pain and ‘punishment’. I want to remind you that exercise does not have to be this way. “Exercise” can be taking your dog to the park, walking around the block with some friends, or even walking to get a coffee. These types of exercise aren’t your typical exercise fads like 75 Hard or the 12-3-30 workout. These forms of exercise fit more into the category of “joyful movement”.

    Doing interval training can be as simple as adjusting the incline on the treadmill for an increment of time and repeated throughout your workout.

    Joyful movement is the idea that we should enjoy the exercise that we do.We do not have to put our bodies under extreme stress every day to reach out for 30 minutes of recommended exercise. Instead, an inclusive practice like joyful movement can be ideal for all body types. The fun part about this concept of joyful movement is whatever you make it. Sure, some days you may want to participate in those sweaty high intensity interval exercises, but on days that you may get anxious about having to exercise, focus on some sort of movement that will make you happy. If you want to participate in more of a high intensity interval training, it’s important to remember you don’t have to make it as strenuous as possible. Doing interval training can be as simple as adjusting the incline on the treadmill for an increment of time and repeated throughout your workout. This can be practiced outside by speeding up the rate of running or walking for increments during the time of your exercise. 

    Ways to make joyful movement part of your day:

      1. Include Friends or Family:
        For some people it is more fun to be with company. It may make exercising more appealing if you move with someone you enjoy being around. You could practice this by getting your steps in while shopping with a friend at the mall. Exercising with a friend is a great practice because it may make you more inclined to participate.
      2. Combine it with Something You Enjoy: Joyful movement can mean playing pickleball or tennis in the park with friends. It could also look like practicing skiing or learning a new hobby like roller skating. One of my favorite ways to practice joyful movement is by walking with my friend to get a coffee and then heading toward our favorite trail in Wissahickon.
      3. Make Goals!: Sometimes when we make goals they can be too large and intimidating. Its a good thing that we want to challenge ourselves, but it is more achievable to start with small goals that we know we can work toward. An example could be making a goal for how far you want to walk that day or how many steps you want to reach. Making goals for joyful movement should not revolve around proving your progress, but instead about maintaining your healthy habits.

    The underlying message is that finding a fitness routine does not need to be anxiety inducing or a part of your day that you dread. Find a form of movement that feels good to you. Find something that you look forward to everyday and make it your favorite healthy habit.

    Fiber and Low FODMAP – guest post by Megan Medeiros

    Fiber and Low FODMAP – guest post by Megan Medeiros

    Feb 3, 2024

    FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are specific types of carbohydrates that are difficult for the body to digest and can cause discomfort for people with irritable bowel syndrome (IBS) who may be sensitive to one or more of them. FODMAPs are found in fruits, vegetables, grains, legumes, and dairy products. Since we know that vegetables, fruits, legumes, and whole grains are good sources of fiber, it may be difficult to determine what foods to eat to help meet daily fiber needs when beginning or maintaining a low FODMAP diet. However, it is imperative not to compromise on your fiber consumption, because it plays an important role in maintaining gut health and overall health. The good news is, there are many low FODMAP foods that contain a significant amount of fiber that can help you meet your daily goal. Let’s dive into some strategies for incorporating more fiber into your low FODMAP diet.

    The first strategy is to choose low-FODMAP fiber sources. Some low-FODMAP vegetables include carrots, zucchini, green beans, and potatoes, while some low-FODMAP fruits include strawberries, blueberries, kiwis, and oranges. Grains such as oats, quinoa, and brown rice are low-FODMAP options that contain significant amounts of fiber. Some additional high-fiber, low-FODMAP foods include chia seeds, flax seeds, and nuts such as almonds, peanuts, or pecans.

    The next strategy is to manage portion sizes. When starting to add more fiber into the diet while experiencing sensitivity to FODMAPs, it is important to make sure that the fiber foods you are consuming are eaten in portion sizes that fall within the green level of FODMAP content. To increase the amount of fiber foods that you are able to tolerate in one sitting, try to eat small servings of several different fiber foods rather than relying on a large serving of a single food to provide the fiber for your meal. When we do this, we are helping to avoid FODMAP stacking, which can cause GI upset. Additionally, it can be helpful to spread out fiber intake evenly throughout the day instead of focusing on high-fiber foods during only one meal or snack. Your digestive system will be much happier if it is not receiving all of your daily fiber needs at once.

    The last strategy is to be mindful of ways to reduce FODMAP content when cooking or preparing foods. Pickling certain higher FODMAP foods such as onions, garlic, and beets has been shown to reduce their FODMAP content by up to 80%1 making them suitable for a low FODMAP diet. Beets are high in fiber, so this is a great option that may work for you if you can tolerate beets. Certain cooking methods such as boiling can also help to reduce FODMAP content in certain foods. For example, boiling legumes such as lentils, or beans can reduce their FODMAP content and may make them more tolerable, especially if they are pre-soaked. Alternatively, if you are in a crunch for time and soaking and boiling legumes isn’t an option, canned legumes such as beans and chickpeas have been shown to contain lower levels of FODMAPs compared to their dried counterparts.

    Whether you have been diagnosed with IBS or just have come to notice an intolerance to a certain group of FODMAP, it is important to make sure your fiber intake is adequate in order to help keep your bowel movements regular, support healthy cholesterol levels, increase satiety, and possibly help with blood sugar regulation.

    Here is a list of some common foods along with their fiber content in a low FODMAP portion:2,3 

    • Chia seeds- 2 Tbsp= 10g fiber
    • Mung beans- ¼ cup= 8g fiber
    • 2 mandarin oranges- 6g fiber
    • Kiwi- 2 medium kiwis= 5g of fiber
    • Quinoa- 1 cup cooked= 5g fiber
    • Gluten-free seed/grain bread. One brand of gluten-free bread that has a high-fiber option is Schar. Look for the multigrain or grain and seed bread sandwich breads with contain 5g of fiber per 2 slices.
      • 2 slices is considered a low FODMAP serving
    • Oatmeal- ½ cup oats (measured dry)= 4g fiber
    • Potato with skin- 1 medium potato= 4g fiber
    • Canned lentils- ¼ cup= 5g fiber
    • Brown rice- 1 cup cooked= 3.5g fiber
    • Raspberries- ½ cup= 3.5g fiber
    • Chickpeas- ¼ cup = 3g fiber
    • Flaxseeds / Flaxmeal- 1 Tbsp= 3g fiber
    • Eggplant- 1 cup= 2.5g fiber

    In conclusion, maintaining a low FODMAP diet while ensuring adequate fiber intake may seem challenging, but it’s absolutely achievable when the right approach is taken. By choosing foods that are low FODMAP, but also good sources of fiber, controlling portion sizes of foods that may cause some discomfort in larger quantities, and preparing foods mindfully, you can reap the benefits of a fiber-rich diet without triggering unpleasant digestive symptoms. 

    If you’re out of ideas, try one of these low FODMAP, high fiber recipes:

    Breakfast: Low FODMAP Overnight Oats– contains 6g fiber per serving

    Lunch:  Low FODMAP Quinoa Chickpea Bowl– contains 4g fiber per serving  

    Dinner:  Low FODMAP Lentil Dahl– contains 8g fiber per serving  

    References:

    1. Dewell A. 5 Ways to Lower the FODMAP Content of Foods: Effect of Food Processing Techniques. Antonella Dewell. Published September 25, 2018. Accessed October 30, 2023.
    2. Fody Foods. A Guide to High Fiber, Low FODMAP Foods | Fody Food Co. FODY Food Co. – USA. Accessed October 30, 2023.

    Monash University. Low FODMAP Diet | IBS Research at Monash University. Monash Fodmap. Monashfodmap.com. Published 2019.

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    Self-talk, judgement and assigning morality to foods

    Oct 4, 2023

    Today I was finishing up an Apple Fitness workout and heard one of the yoga instructors say, “You speak to yourself more than you speak to anyone else, be kind.” As someone who prioritizes mental health, this struck a chord. And could also be helpful to remind my clients.

    Clients commonly tell me they were “bad” and sometimes they feel like they “blew it” so it didn’t matter what they ate after that. Sometimes the report is more positive, and they report they were “good” having eaten such foods as a salad or grain bowl (that they may or may not have wanted or enjoyed). They ask are certain foods “bad?”

    I get where this is coming from. Before I returned to school to be a dietitian, I had the same thoughts and questions. Once I started learning more about nutrition and food science, I came to realize these attitudes were not helpful. All foods have some nutritional value and use. Even potato chips provide calories and carbs, which are useful in their own way. It’s a “sometimes food” for sure, but not a moral judgement. And don’t forget that food can be a source of pleasure and eating tasty food should be enjoyable.

    Speaking of judgement, clients sometimes expect me to join in on this good vs bad food dichotomy. Nope, nope, nope. At least, I try my best to not speak in those terms. Sometimes I slip and say something like “that bread is bad because it only has 1 g fiber per slice.” I usually hear my mistake and correct the statement. What I should have said the first time was, “This bread contains 1g of fiber per slice, whereas this other option contains 3g fiber per slice and fiber goal can be reached a bit easier using the second option if you enjoy the taste.” Because that’s exactly what I meant. And honestly, I think you’d find that with any dietitian.

    My advice is try to change the self-talk about what was eaten, how much of it should have been eaten, and whether you are a bad person or some other adjective/simile for eating it. The all or nothing approach to self-talk and eating is more harmful than eating foods deemed “bad.” It may be helpful to practice some helpful phrases so when things get contentious in your head, there’s already some muscle memory to help the situation. If you need help, here are some suggestions to practice:

    • I ate this food. There may have been options that align more with my nutrition goals. I will look at those options closer next time I am hungry.
    • I enjoyed this “sometimes” food and can eat something different next time.
    • In the grand scheme of things, foods chosen are largely in line with my nutrition goals and I’m not going to make a big deal about this.

    If practicing positive self-talk isn’t your thing, remember these guidelines:

    • Choose different terminology when talking about food and consumption of food. Normalize referring to foods as different, congruent with health goals, or some other term that avoids assigning morality to the situation.
    • Realize you can always change your mind and choose to eat something else. There is no schedule for choosing a different food that can positively impact health. For example, once you eat a sometimes food at a party, don’t wait until tomorrow or Monday. Nothing is blown. Balance is the name of the long game.
    • Avoid the belief of deserving food. From a physiological standpoint, food will impact your health, positively or negatively. But it is not a reward and calories don’t need to be earned via physical activity or otherwise. This can lead people further from their goals by making them feel negatively about their eating habits and ultimately consuming more discretionary calories.
    • Recognizing that certain foods were consumed is ok. If we don’t recognize what we eat, we are unable to choose other foods that would have a positive impact on our health more often. Belaboring that “sometimes” foods were eaten as a problem is not helpful at all.

    So, be kind in your assessments, give grace to yourself when needed, recognize possible improvements, and don’t assign morality to consumption of food or the food itself. Destigmatizing food is step one on the path to balance and a kinder inner dialogue.