My GP advised me to follow a FODMAP diet for my IBS, but I haven't been referred to a dietician or GI specialist. I have been following a thread about new NHS booklets re FODMAP, but can anyone advise me how to go about starting FODMAP elimination? There seem to be varying approaches - should I buy a book, get a app...? Any advice gratefully received.
FODMAP advice?: My GP advised me to follow a... - IBS Network
low FODMAP is a tricky one...
Put it this way, you'll have more success on low FODMAP foods opposed to high FODMAP foods. However, I would go one step further with low FODMAP. Don't assume fatty foods are okay just because they're not high FODMAP, don't assume raw veg is okay, don't assume you can tolerate oats, rice, potato, don't assume a lot basically.
If I were you I'd go as basic as possible, protein and COOKED (important) veg with every meal and fruits (seedless) as snacks. I usually have egg in the morning, chicken/salmon for lunch dinner and chuck in broccoli/peas/carrot/green beans. I know this sounds extremely limiting and there are plenty more vegetables/proteins you can have, but going this basic will allow you to start introducing other foods and discovering your triggers.
I find it very easy to bulk cook these meals, for example, scrambled egg and peas for breakfast (2 portions), salmon with broccoli and peas for lunch (2/3 portions), chicken with green beans and carrots for dinner (2/3 portions). I usually have 2 bananas a day, morning and afternoon (I personally love them, but 2 might be over the top). Cook it all up, whack it in tupperwares, in the fridge, in the microwave for 3 minutes when you want to eat.
I know this seems like an incredibly basic and boring diet to follow and I know it can be a lot of hassle with a busy lifestyle, but it will make your life A LOT easier, and it will make food elimination a million times easier, I promise.
I have a relatively hectic/stressful lifestyle (sales job...), so if you want to know how I go about it feel free to drop me a message
Best of luck!
Great reply here from someone !!!
It's about starting from scratch and assume nothing as we are all,different
I'm early days ....had it for over a year but only official in last month after all other tests were negative .......I also,have a hiatus hernia that clouded the decision
I've gone back to,scratch as well........oats ,hot water and soya milk for brekkie
Rye crisp read and tuna or chicken for,lunch with salad
Evening is more of the same or chicken soup .....
Drink is water , decaf tea coffee soya milk , hot chocolate ...I havnt had alcohol for a year now
Spartan but it is solid and no IBS at all........and is such a relief !
I kinda know what gives me problems already......but it's about confirming that and also finding more things to make life a little more palatable,tan an Olympic diet sheet
I struggle to give up,all,the normal,foods and xmas is a killer time !!.......the way I am trying to be positve is .......
I've lost 30 lbs in weight and aside from the IBS my last physicals with my doctor show me in better health now since I was 18 ......and being lighter means I'm now out of all,danger zones related,to,weight
I almost treat the resime like I am an athlete.......so,I also excercise more and just go,with the flow.......you can't fight this IBS stuff.....it doesn't give you an inch so,give nothing back either ......discipline and focus on diet , lifestyle etc .......that's where most people slip up......they don't take it seriously in handling it
I would suggest getting the app from Monash University. They discovered and researched and are continuing to test foods for the Fodmaps way of eating.
There is no other list of foods you can rely on. Go gluten and dairy free and eat only the foods indicated by the green spots on their list.
Someone above mentions using soya milk but personally I found anything soya is worse than dairy for me.
My first diet consisted of
Porridge with blueberries and oat or coconut or almond or hazelnut milk for breakfast.
Gluten free bread sandwich containing cold meat or smoked salmon or egg plus salad for lunch
Dinner fish or meat with listed FODMAP vegetables and either rice or potatoes
Onions, garlic are often bad triggers as are veg which cause a lot of flatulence. Pulses and legumes too.
Do the above strict regime for at least six weeks then you can start very gradually to add in other slightly higher FODMAP foods from the Amber dotted food list by type to find out what if any are particular triggers.
Don't touch caffeine drinks or alcohol for first six weeks either and would suggest only drinking water or herbal teas or ginger, peppermint, cinnamon tea etc which help with digestion.
Good luck, the app costs about £7 and is the best money I have ever spent after suffering for over 25 years with IBS D and C alternating
The reply from NDodds was excellent. I was given one sheet of paper regarding the FODMAP diet by my GI Specialist, told to keep a food diary and come back to see her in 8 weeks. Long story short, I recruited the help of a dietician who gave me verbal advice and about 15 pages of information about the low FODMAP diet. She also stressed PORTION sizes, e.g. palm-size, only slightly mounded.
The important thing to remember is that IBS is DIFFERENT FOR EVERYONE. I wasn't able to eat all the foods considered to be low FODMAP. Example: bananas, broccoli, porridge oats. Listen to your body, it'll tell you what you can eat. I also found that when I cut out high fibre foods like quinoa and potato skins, I had some relief.
Beef, chicken, fish and eggs have been my staple protein foods. Pork didn't suit me at all.
I also followed the advice of one of this forum's members and started drinking a glass of warm water when I got up. It worked!
I'm now better than I've been in 4 months, although still have some problems. This may be my new reality!
Good luck to you.
I have had a lot of success with cutting out certain foods, especially many of those listed as FODMAPs. There is a lot of info online now about and it can be a bit of a minefield. I have found some articles and food lists contradict each other as to what is/isn't a FODMAP. I would also recommend the smart phone app from the Monash University in Australia as someone else has mentioned here it is well worth the money (and as it is an app it also means you can refer to it easily when you are shopping and eating out ...med.monash.edu/cecs/gastro/...
The App is great as a quick check on which foods could cause problems.
For further info I have also found the site below really useful...
I started by cutting out anything that was on the list and any other food that I thought could be a problem for me. It is very restrictive but is worth doing for a short period of time to allow your symptoms to settle down. It recommends 4 weeks but I think I did two. My symptoms dropped off pretty much straight away but I allowed time for my system to settle down. I then reintroduced things one at a time. I started with the diary items as I was fairly sure I was OK with them and soon ruled them out as being a problem for me. I then did the same with the bread /gluten type products. My biggest problem is with Polyols and I only need a tiny bit of certain things to kick off my symptoms. Some things, like sweet potatoes I can eat in moderation and as long as they aren't combined with another food that causes me problems. It takes a while to really work out what it is that you can and can't eat and is trial and error until you get it right but it really is worthwhile to manage your symptoms.
Someone here mentions having peas as part of an elimination diet but I find they are one of my worst foods so I would avoid them if possible when you are starting out, you may then find you are fine with them. Almond milk is a great alternative to soya milk.
Happy to answer more questions if you have any