What can I eat on the fodmap diet?

[Ibs_10]

Does anyone know of any websites for meal plans while on the FODMAP diet or what you can and can’t eat? Any recommendations would be greatly appreciated

[b1b1b1]

Type Fodmap into google. There is a lot of information on the internet.

[Ibs_10 in reply to b1b1b1]

Thankyou a lot what I have looked at has things that I can not eat already so just wanted some more advice 😊

[Carlettejaque]

Having IBS generally means your bowel cant easily deal with soluable or high fibre foods. The Fodmap diet is all about soluable fibre foods. It also excludes fruits with natural sorbitol and you shouldn't eat nuts, beans, lentils and I have found oats even though its listed as soluable fibre, so no porridge. No to cruciferous veg, which means veg that has a 4 petal flower.I was adviced by a dietician not to eat tomatoes or any fruit as its too acidic for the stomach and bowel.

In short, it's fairly easy to cook because you know what you can't use. IBS means you have to adapt to a new way of eating and cooking.

The Fodmap diet is really good but doesn't account for intolerances. Intolerances such as dairy, yeast and wheat can complicate things and of course cut down on what you can eat.

If you haven't yet tried the diet it means not eating.....garlic, onions, baked beans, alcohol, fizzy drinks, broccoli, cauliflower, cabbage, peas, apples, nectarines, peaches, grapes, pears and cherries. Honey, jam, peanut butter and avoid pasta.

You can eat cooked carrots, spinach, green beans, lettuce and potatoes. Bread products and cakes, eggs, meat, fish and poultry. Fruits include honeydew melon, kiwi and strawberries. Banana in moderation. There is a lot more on the Fodmap list. I've looked at recipes and they seem quite easy and varied but not for me as I am dairy and yeast intolerant.

Hope this helps.

[Ibs_10 in reply to Carlettejaque]

Thankyou this helps a lot 🙂

[xjrs]

You can 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 such as Alflorex. Ideally though this should all be done under the guidance of a dietitian via a GP referral. They will provide you with handouts which tell you exactly what to do.

[Ibs_10]

Thankyou I will talk to my gp about this and see if they can refer me to a dietician.