FODMAP diet

[SophieC22]

I have just been told to start the FODMAP diet-strict elimination phase. Feeling very down about the restrictive diet. Would really appreciate some advice/safe recipes to try as I am so confused as to what I can and can’t eat (official FODMAP app is useless)

[b1b1b1]

A book that I found helpful is "The IBS Elimination Diet & Cookbook" by Patsy Catsos, available on Amazon. Also Google the Monash University Fodmap Diet. This is an Australian Univ. where the diet was invented and where research on the diet is continuing to be done. I have found the diet very helpful, but you do have to be very strict about it in order for it to work. I have adjusted to it every well and mostly stay on it permanently, with some exceptions and adjustments here and there. If you have to cook for a family, it may be more difficult. I do, however, hightly recommend it, at least for IBS d, which is what I have.

[Anaj]

I was told to use the Monash university low FODMAP app. Think it’s about £7.99 but it gives you clear quidance on what you can eat and sample receipes. Good for shopping

[jillyb47]

Hi Sophie. There is a list in The website of high and low FodmAp foods i keep it handy when I'm shopping as I forget in between. Why not cut out some of the High foods a week at a time to see if anything help s rather than eliminating everything ? Good luck x

[leslyp]

Hi ,I have had IBS for twenty odd yrs. and found once I got into the diet it changed my life around, I do not say it is perfect but well worth the effort and later on you can adapt to your needs, I made soup with free from Marge and free from flour made a roue ,then added almond milk and water with free from stock (chicken ) then added shredded chicken and zapped to purée consistency you can add shredded or chicken bits and any veg you are aloud to add bulk, I found this was very adaptable and helped to fill and ease cravings can be made using veg Only if wanted it is very adaptable to suit your tast. Also any milk product can be used, that you are able to have. If you do not want to use a roue you can thicken soup with potato or. Just more chicken and veg, it is soup you can play with. Make it up as you go along but follow the fod map rules.

[ConJ]

I agree about it changing lives and about the Monash app - worth its weight in gold! But I think to get a really clear picture you have to eliminate ALL FODMAPS and then when your symptoms are better and you seem to be stable you can start reintroducing FODMAPS one group at a time - that way you know exactly what you can and can't tolerate. For some people the elimination period takes only a few weeks - for me it was more like three months, but now I have reintroduced quite a few things successfully. Start off by 'FODMAPPING' the meals you normally eat - eg swapping onion for spring onion tops, cow's milk for one of the non-dairy milks, unsafe veg for safe ones etc. Good luck!

[keithfre]

How about approaching it from a positive angle: a chance to get rid of, or at least alleviate, your IBS?

Look at all the things you can eat, rather than those you can't.

My biggest disappointment was having to eliminate wheat. To my taste the best breads are the ones containing tapioca flour and not too much cornflour. Sam Mills brown bread mix actually tastes nice, as does oatmeal bread. You might want to try sourdough spelt bread, which is very nice, though not completely non-FODMAP.

For the elimination diet I found Patsy Catsos's book IBS Free at Last useful. Susan Shepherd's recipe book gave me some idea of the things I could eat, but it's low-FODMAP rather than non-FODMAP.

[1Stacy1]

I was feeling the same way! It was so overwhelming at first. Then I downloaded the Monarch app and focused on what I could eat like the others have said. It was life changing! I was honestly so bad I could barely leave the house. Now I am almost 100% back to normal! Good luck!

[Susan1-2]

Try Keto diet, lots of fat

[Laxmik]

Hi SophieC22. Everybody feels a down before starting the FODMAP diet. I can understand as it’s very restrictive. The Monash University app is a good place to start. Also there are s number of resources available online for recipes that are FODMAP friendly. If you use Instagram there are lot of ppl who have accounts detailing decilious FODMAP friendly recipes. But think of it this way at least when are following the FODMAP diet you are going to feel much better. I was not very optimistic at first. But if you follow if properly it will work for you.