Beginner Low Fodmap

[Iguvup]

Hello I’ve just been diagnosed with IBS. I have been reading about Monash Low FODMAP diet. I have the app and planning to start soon. Does anyone have experience of this? I really hope it helps.

[Saraia]

This is what I wrote for someone else, ...so its a copy paste job. Any questions, ...feel free to ask.

Hi There,

I'm on the FODMAP diet myself and was diagnosed with IBS years ago. It's a pain, I totally understand but you have got to meet your GP/ Health professional and most importantly your own body at least part way for now or you won't begin to get better. I've been through uni and had to leave for a year, and still suffered when I went back. As a result I didn't get the grade everyone expected of me (I'm referring to my lecturers here) due to being in too much pain to study and revise. Don't let the difficulties and inconvenience stop you as in the long run, the sooner you are fixed, the sooner you can do everything you want again. The FODMAP diet restrictions are for 6-8 weeks, then you start the reintroduction period, which will take about 2 months for you to try out all the foods you missed out. So is doing some home cooking and doing a diet for 4months really THAT impossible. June-Oct would be the most convenient time around your study as you will be on holiday. Alternatively you can start now and be sorted well in advance of this years exams. Random question... I wonder what you are studying? Ok, that was the general motivational info now for the nitty gritty.

Please note, I am NOT a doctor or dietitian. I am just trying to help how I can. I'm sure you know of some things you must avoid so don't start having them just because I suggest it. I hope you read this all, it'll be packed full of ideas...

First things first. What is the actual problem and how long has it been going on for? Are you happy to try herbal remedies, or alternative remedies. Are your pains worse at certain times of the day or with certain foods. Or can you not tell at the moment and it seems like everything you eat/ drink makes things worse?

Here's the possible solutions. Note these won't work for everyone and maybe some ideas are not going to be considered sustainable. But give it a go, they help me...

Problem: Diarrhea/ loose stools

Remedy: 1. Isapgol/ Ispagel/ psyllium husk - restores balance

and 1 banana (you can put the husk into a sliced banana so it doesn't stick to your mouth

2. Dioralyte (if things are extreme and going beserk and you can't eat anything) Note... you shouldn't be drinking this if you are able to eat and this is only for 1-2 weeks.

3. Drink plenty of water, ...your body is telling you it needs to flush itself out

4. Paracetamol for pain, herbal option - peppermint tea/ ginger tea (after meals) and chamomile tea when feeling the tension

5. Do not skip meals/ do not eat big meals, 3 regular meals (or 6 small - 3 of which are snacks) during the day.

N.B. Use tablets sparingly; they are not a solution, just a temporary fix. The more you use them the less effective they become.

Problem: Constipation/ hard stools

Remedy: 1. Isapgol/ Ispagel/ psyllium husk - restores balance

2 banana's

2. Eat less bread and pasta, eat more fibre foods and fruit, e.g. apple/ pear (including the peel - that's the fibre part) If you do the FODMAP diet (and therefore cannot have apple or pear, make sure to add mixed grains and seeds to your diet as fibre alternatives. Chia seeds and linseeds are good and are available at most stores (go to ASDA/ Morrisons if you can't find them), nuts (not cashews/ pistachios, but you can have almonds, walnuts, peanuts) and raspberries)

3 Drink plenty of water, (seriously, I mean water... not alcohol, not pop, pure water. If you struggle with pure water, drink dilution juice as a last resort). Carry a bottle of water with you at all times.

4. Paracetamol for pain, herbal option - peppermint tea/ ginger tea (after meals) and chamomile tea when feeling the tension

5. Do not skip meals/ do not eat big meals, 3 regular meals (or 6 small - 3 of which are snacks) during the day.

N.B. Use tablets sparingly; they are not a solution, just a temporary fix. The more you use them the less effective they become.

Problem: Wind/ bloating/ cramping/ indigestion/ acid reflux

Remedy: Exercise/ dancing, peppermint tea (its for the cramps)/ lansoprazole/ buscopan - use sparingly. Reduce your portion size (especially FODMAP items).

Go to the toilet regularly and do not delay. If you notice you haven't gone for a couple of days make sure you have been drinking plenty of water. You can also have the following: Mix fruit with sugar, yoghurt and a little water. It's like a dilute milkshake but will help your system. Just do NOT have this as an alternative to water, it won't work as an alternative.

Problem: Pain induced by eating certain known foods.

Remedy: Do not eat said foods/ or if you can't help yourself reduce portion sizes for said foods and have an alternative stomach filler near by to ensure you have a decent meal. And avoid having said foods more than twice a week. E.g. Both potatoes and rice are allowed on the FODMAP diet and so are all meats. So when you go out, have more of these items and less of the bread/ cheese etc.

The FODMAP diet helpful advice.

1. You can get the FODMAP app - it allows you to scan/ look for low-FODMAP foods and it tells you the ingredients in the items too.

2. Get gluten free bread. find one you like, and live on that for all your bread needs (I eat a tonne of the stuff cause I pretty much live on bread myself).There is also GF pitta bread. The gluten free aisle has expanded but just be careful, just cause it's gluten free doesn't make it milk free!)

3. There are recipes on youtube for FODMAP/ vegan food. (It's amazing/ ironic that its the vegan stuff we can have on this diet, and yet the diet itself allows you to have any meat you like, lol!).

4. To tie you over until your appointment:

Campus food - have vege's, fries and meat. Alt. to sandwich/ pasty = brown bread sandwich/ pasty (this will be easier on your tummy even if it doesn't completely solve the issue(s). Jacket potato with salad (and keep some dairy free cheese in your bag).

5. You said you can't cook 100% from scratch. These meal ideas might help, they aren't completely from scratch, but nor are they pre-made. Please note that this lot is low-FODMAP friendly to the best of my knowledge.

5a. Breakfast options:

Buy 2 min oats and oat milk. It won't taste bad as you have matched the meal with the milk.

Gluten Free (GF) toast and jam/ GF cheesy toast (dairy free cheese alternatives do exist)

GF Toast and egg (boiled/ fried/ pouched/ omelette - add green part of spring onions, chives, chilli powder, salt, spinach, paprika, tomato).

GF pancakes

Jordan's Country Crisp + alternative milk, e.g. oat/ almond

Corn flakes/ Frosties/ Rice Krispies + alternative milk.

5b. Lunch/ Dinner options:

Mixed salad and grilled/ fried: chicken/ fish/ beef/ lamb (flavoured with some of the spices as written below) and potatoes/ mash/ chips and rice (white/ brown/ risotto rice). Rice only takes 10mins to cook. - For flavours - go to ASDA/ Sainsbury's/ Morrisons/ ALDI/ LIDL/ indian/ Pakistani shops and grab herbs and seasonings; paprika/ oregano/ parsley/ mint/ cinnamon/ salt/ pepper/ cumin/ curcumin/ basil and ras el hanout is a good one. Chilli sauce is a must in your cupboard.

5c. Desserts:

You can get dairy free/ GF cakes from the main stores/ Jelly/ Dairy free custard and fruit - strawberries and blueberries are allowed. Dairy free coconut yoghurt

6. Italian Sauce: grab passata and mix in basil/ oregano/ parsley/ salt/ chilli sauce/ flakes, let simmer for 5min in a frying pan - quick 5min pasta sauce

add meat till tender/ add cooked GF pasta, sprinkle dairy free cheese - Voila!

A different mix of spices will give you totally different flavours

Moroccan sauce - add the ras el hanout, simmer for 5 min.

Chilli sauce from the chippy + ketchup

Yoghurt sauce - sweet: Soya yoghurt, sugar/ honey (honey is not allowed on the FODMAP diet), fruit; e.g. strawberry, blueberry, banana, pineapple jam/ marmalade.

Dairy free yoghurt,

Yoghurt sauce - savoury: salt, pepper, mint, coriander, chilli powder, cucumber, cabbage, dairy free coconut yoghurt. (omit what you don't like).

7. stress - Get organised and forget about/ avoid annoying people. Complete all work as soon as you can and do not leave it to the last minute. Ask for help whenever you need it. Make a list of everything you need to do and aim to complete 1 item per day. Prioritise work over play.

Ok, that's it, I'm outta ideas. Good luck and I hope your health improves fast.

7 likesReply

One other thing I thought of was to eat as many low-FODMAP foods as you can safely incorporate into your diet. The more low-FODMAP that is in you, the less high-FODMAP you will have room in your stomach to eat. It will automatically reduce your high-FODMAP intake without you even starting to restrict yourself. This start means you shouldn't become deficient in any essential nutrients because you have reduced some foods, not yet eliminated them. Plus... you might impress your dietitian already

Good luck!

[Iguvup in reply to Saraia]

Thank you :))

[Saraia in reply to Iguvup]

You very welcome

[IBSNetwork Partner IBS Network]

We recommend you only follow the low FODMAP diet under the supervision of a registered dietitian.

[Iguvup in reply to IBSNetwork]

Yes, plan to, once I have referral from consultant. Thanks.

[grufjones]

Hope the fodmap diet goes well for you.

I am one of the many fodmappers in the group who have found it to be life changing. Just bare in mind it is very tough at the start as you'll give up many of your favourite foods for a while.

Going with a KCL fodmap trained dietitian is a huge help and the recommended route. The Apps, such as the Monash one and Tummi Fodmap, are a huge help but would not replace the dietitian. Also a few good books out there to see what recipe's you can do - as you will probably have to give up many pre-prepared foods (ready meals, takeaway etc..)

IBS varies greatly across those who suffer from it. So to have the dietitian guidance does add alot.

[Iguvup]

Thanks for the advice :))