Fodmap diet

[Harryxxxx]

Good evening the doctor as put me on a fodmap diet I've never heard of it and can't list of things to not have I'm a very fussy eater so I like to see what I can and can't eat is their anyone else who as try it

[Hidden]

Hi Harry I too am a fussy eater and found most of the food listed,I either didn't like or it's food that upsets me. I had to Google it and download it. Each day/week is a challenge as you can eat something one day and it be fine,eat it again and it upsets you....it's so hit and miss and you'll learn as you go along....I am one of the lucky ones and can manage my IBS myself but do get episodes when I wonder what I could have eaten when I stick to the same things. Some people on here suffer tremondously and I do feel for them,but they all are a helpful bunch. Good luck

[Harryxxxx in reply to Hidden]

Thank you for reply hun x

[xjrs]

Here is some information about IBS that I have shared with others in this group in case any of these tips are of interest to you including information about the FODMAP diet:

IBS can be due to a number or combination of factors - these can be stress (including stress from early life experiences) which impacts the communication between the brain and the digestive system. There are lots of free webinars online at the moment regarding mindfulness meditation which might help. Plus you can ask to be referred for CBT or something similar to reduce anxiety - I would have thought online appointments are available. Exercise can play a major role in IBS in terms of reducing stress, helping your gut microbiome and regulating bowel movements.

There is also not absorbing certain types of carbohydrates called FODMAPs very well, the residue ending up in the colon and bacteria feeding off them causing symptoms. Ordinarily feeding gut bacteria is a really good thing - when you feed good gut bacteria these produce by-products that have great health effects in the gut and throughout the body. However, in some people with IBS bad bugs might have the upper hand over good - these bad bugs may cause symptoms such as excess gas, pain or disordered bowel movements. There is an interesting infographic on this here:

gutmicrobiotaforhealth.com/....

This is why it’s worth trying probiotics such as Alflorex (which has been scientifically studied for IBS) or Symprove to crowd out the bad bugs and make their numbers die down. In fact I would try something like Alflorex BEFORE trying a FODMAP diet. Alflorex has made me far more tolerant of foods. I wish it had been around years ago since I wouldn't have had to be on a Low FODMAP diet for so long.

If that doesn't work you can try the FODMAP elimination and reintroduction diet. This is normally under the guidance of a nutritionist via GP referral. If you download the Monash University FODMAP app and Kings College fodmap apps, they will tell you which foods contain FODMAPs and in what quantities. You can eliminate all FODMAPs for 2 weeks and then introduce each type of FODMAP one at a time starting in small quantities, increasing over a 3 day period and wait up to 4 days for symptoms. I go much slower than this - only introducing a small amount (1/4 to 1/3 of a normal portion size) of the same food for 3 days and then increase if tolerable or no symptoms and cut back to the previous amount if symptoms for longer and then try to increment again . I've read your microbiome can adapt to handling a new food if introduced very slowly and your bad bugs are under control with a good probiotic. Ideally you want to eat as many FODMAPs as you can since they are good for your health. Many people with IBS don't have diverse gut bacteria - it has been found that people who lack a diverse microbiome are more prone to diseases in general. In the long run, if you can get your symptoms under control, the ideal situation is to have a very varied diet - lots of different coloured fruits and vegetables, a variety of protein and carbohydrate sources including cereal fibres. This may seem a long way off, but with the right treatment all of this is possible. Last year all I could consume to control my IBS was white rice, protein and limited low fodmap veg. Using the approach above (particularly introducing Alflorex) I am now able to consume far more foods - more than I've ever dreamed of including wholewheat bread which is unheard of for me.

If you are also suffering from pain, you may be suffering from visceral hypersensitivity (functional abdominal pain) - there is info about it here:

iffgd.org/lower-gi-disorder...

It is where the brain interprets the normal activity of the bowel as pain - this is due to a wearing down of neurons in pain control centres of the brain which can be caused by PTSD, neglect or abuse in childhood, extreme stressful events etc. The first line treatment is nerve pain agents such as low dose amitriptyline. There is a theory that being on something like amitriptyline for 6-12 months can help the pain control centre neurons to regenerate. Note that amitriptyline can cause constipation, but this can be helpful in people who are diarrhea dominant. Unfortunately I couldn't tolerate these. Linaclotide (for IBS-C only) & Alflorex have helped me with this intestinal pain.

You may also find assistance with anti-spasmodic medication such as mebeverine (Colofac) or enteric coated peppermint.

You can find some info on self management here:

theibsnetwork.org/the-self-...

If all of the usual IBS remedies fail and you are experiencing diarrhea, it is worth getting tested for BAM (Bile Acid Malabsorption), which can cause constant diarrhea - there is a separate test and treatment for that. Good luck.

[Harryxxxx in reply to xjrs]

Thank you for reply I've got to try the fodmad for one week I've had it years but past 3 weeks I can't stomach any food cause of pain they put me on tablet so started eating again just trying find out more on fodmap before starting x

[Baenav]

There are plenty of books out there which can help. I have one small booklet that lists FODMAP foods (FODMAP Navigator - but is is American) and another that has loads of recipes (Lucy Whigham) - both have been a revelation and, for the recipe book, loads of options for ‘fussy’ eaters.

[Harryxxxx]

Thank you x