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Low FODMAP diet

I have been looking at my diet for some time and have been looking at the low FODMAP diet. I haven't embarked on the diet yet as I didn't want to follow it without the advice of a Dietician and the reason for this is I didn't want to end up deficient in any nutrients. I am pleased to report that I have now got an appointment with a Dietician on 16 January and they have said they are going to send me a diet sheet beforehand. A lot of the food I have been eating is actually high FODMAP so that's not good i.e. I really shouldn't be eating onions, beans, cauliflower, dates etc etc so it's really going to be a complete overhaul. I will definitely be buying a low FODMAP cookbook so that I know what I can make with the limited list of foods.

10 Replies

I've been on it for a while and it definitely helps, I have less frequent bloating, gas and nausea. Unfortunately it doesn't prevent the flare-ups or make them any better for me, but in between them I feel a bit better with the low fodmap diet. I hope it works for you too.


Thank you so much for your response and apologies for taking so long to reply, I have had a problem with the security on my PC so haven't been able to check my post. I'm glad you have said you have less nausea as that is what I have today and this for me is the worst part of IBS. Funnily enough I can put up with the pain but the nausea just gets me (I also have Emetophobia, a fear of being sick, but I am working on that as I have a self help book 'The Thrive Programme' which I am working through and I will be cured but until I am I find the nausea horrible).

I'm so sorry that it hasn't prevented the flare-ups you have but glad that you feel a bit better in between them.



Welcome to the wheat free, gluten free, FODMAP free, fat free, sugar free, fun free, food free universe!

Now please don't get me wrong, the following list sounds like a million reasons why low-FODMAP's are a bad idea - that's not the intention. I merely state the realities of my life and hope that they can help you avoid some of the pitfalls I made along the way.

I've been doing it for about 3 years now and it is the most boring, pain in the backside ever - BUT - it has also been a HUGE SUCCESS for me!!! Way less bloating and gas, more predictability in bathroom needs and less running for the loo at break-neck speed. It hasn't helped an awful lot with the GERD pain - but that seems to appear with everything I eat no matter how healthy it is.

We have three menu's in the house every night... my kids eat about 5.30pm; then my husband eats about 7.30pm when he gets home and I get to cook my own meal whenever I can fit it in.

Make friends with jacket potatoes... they are a life saver.

Eating out is virtually impossible, and takeaways even less so. Going to friends and family is also a pain as the list of can/cannot's is extensive, so I usually take something of my own and spend the entire time apologising profusely that my diet is awkward, and 'no there isn't anything they can get me'. I usually get home hungry.

The shopping bill is up... GF foods are extortionately priced and half the pack size (or less) of their non GF equivalents.

GF foods can be hit or miss - the breads can be terrible - the best I've found is Warburtons/Newburn Bakery - at least that actually tastes like bread not cardboard and is pretty reasonable with a dollop of marmalade. (The tiger loaf is my personal favourite.)

GF Spaghetti is sooooo different - no bloat halfway through the meal, and I can sit comfortably after. Use the green ends of spring onions in spaghetti sauces to give it that zing; but go easy on the tomatoes... whilst they are generally low-fodmap, they are also a known trigger for reflux. Garlic flavoured oils can also help the Italian vibe, they don't actually have pieces of garlic in them. a little sprinkle of fresh basil can also do the trick.

Beware of pre-prepared 'ding' meals - nearly every single one of them has onion, garlic in them! Desserts tend to use apple sauce as a sweetener. I cook most things from scratch at home.

GF foods use sugar, a lot! The calorie counts on GF equivalents are really high - I think they must use sugars to make it taste ok - rice, tapioca and potato starches are pretty bland.

Be warned, I have put on weight doing low-FODMAPs!

I'm just testing out a range of cook-in sauces from fodmapeasy.com - so far so good; and they are actually rather tasty. Not cheap, but the butter chicken curry can last two meals, so may work out more economical in the long run - and definitely adds a little of something nice into an otherwise boring existence.

By way of books... the best set I've come across are by Dr Sue Shepherd (she's one of the founders of the diet from Monash University in Australia).

Lots to take in, but I hope some of it helps.

K xxx


Hi Kirstie

Thank you for the info, very helpful. I came across FODMAPS only last week and going to give it a go. I've had some sort of IBS for around 15 years now, I was in a very stressful relationship at the time which is what I think may have triggered it. I went completely gluten free about 10 years ago and that really helped but as you say it's very expensive so slowly bit by bit reverted back to old eating habits! I've been vegetarian for about 12 years and then went completely plant based 14 months ago but I am sensitive to legumes which includes soya so food is a complete minefield to me! Reading about FODMAPS food makes complete sense as the foods it lists as high are definitely triggers for me. Not happy to see Quorn up there as obviously that was one of my main sources of protein but it makes sense with it being a type of fungi. I've made the decision to start eating fish again not by choice but by nessisity with my diet already being very limited. The other night I made a meal of brown rice, mackerel, spring onion tops, cutlery and ginger with a trickle of tamari and no bloating or gas so I was over the moon! Have ordered a couple of recipe books to get me started so fingers crossed this is going to help me get my life back on track. IBS can be so debilitating, it runs my life as the effects of fermenting food are just..... well, plain and simple, embarrassing!

Here's to a bloat free 2018!


I second that Moonmaiden. It would be so awesome to have a good year!

Monash have created an app for smartphones too... Low FODMAP Diet... it really helps when I'm out shopping. It also has a diary so you can keep track of what works and what doesn't; as well as recipe cards an a list of 'friendly' foods.

Much love to all.

K xx


Hi Kirstie

So sorry for taking so long to reply, I have had security issues on my PC.

There is certainly a lot to take in and I have to say that I am expecting the diet to be very difficult with choice of foods etc and the reason I say this is because the diet I followed before my Colonoscopy in August 2016 made me feel so good as it didn't include many FODMAPs - I hadn't felt that well in a very long time. The pre-Colonoscopy diet was very boring I have to say!

I have heard that some people put on weight, some stay the same and some lose weight so I supposed in depends on what you can and cannot eat.

I have seen Dr Sue Sheperd's book on Amazon and it does look good so thank you for your recommendation and for your very comprehensive response, I really appreciate it.

Alicia :)

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You are most welcome my darling; I hope you manage to find the right balance.



Thank you.

:) xxx


I try to follow fodmap - my main problems are mangos and apples which made sense as i had them as a juice every day for breakfast. I have bought a low-fodmap 28 day plan which looks good and will fit in hopefully with slimming world recipes! I avoid wheat as best I can which isn't always possible when out and about! I have less pain but take Mebeverine if I have a meal out that has wheat in it! good luck - it seems a constant battle but mine is much better despite much stress with a brain tumour and all the medication that goes with it! Happy 2018 all fellow ibs sufferers!


Hi there Pjackson

Some fruit also seems to be a problem with me as I had a bowl of fruit a couple of months back on two continuous nights after my main meal and I suffered with pain, bloating and feeling nauseous so haven't had a bowl of fruit since.

It can be a constant battle but even more so for you and well done on sounding so positive as I can see you are dealing with a lot of stress.

All the very best to you and the future.

Alicia :)


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