Fodmap diet success?

[SKWEKER]

Anyone out there who has had success with the Fodmap diet? I've been attempting to follow this for over a month now, I'm not convinced it's helping. I've been using tesco free from white bread, but it smells strongly of yeast. Does anyone know if they use more yeast in gluten free bread than in regular bread? Thinking might be worth trying to go without any bread or yeast, anyone else have experience of this? I have given up dairy, except for my allowance of 20g of chocolate, and follow the monash app for all other foods.

[RickyW]

It's worth looking into the ingredients in the gluten free breads. I had one the other day that caused a major flare up that I'm still in the middle of, a few weeks on. It contained bamboo fibre! My usual one is Dr Shar I think.

[Smeese in reply to RickyW]

Schar is the only one I found which is sourdough and not yeast - it used to be accredited by Monash but the new packaging doesn't have their logo so it may have been withdrawn. I've had horrible reactions to all of the others. The Schar gluten free crackers work best for me.

[Batteria in reply to RickyW]

I checked out the fod map diet years ago only to find that I had been following it without knowing it. It did not help in the slightest. What I did find was that I could eat anything at all after eleven at night and it would be digested in the normal way and expelled in the morning. If I ate those same foods during the day I would be in trouble. I was secretary to a pathologist at the time I discovered this and she was intrigued. Our patients were all dead so we couldn’t help them but she said I should tell as many sufferers as possible. I can now eat small amounts during the day but only if I have some sauerkraut beforehand. If I go on holiday I just suck glucose tablets diurnally and eat a good meal late at night. Our digestive systems slow down considerably while we sleep so I suppose there is some logic here. Con amore Bx

[Lyndzs_wife]

Hi I’ve been on the low fodmap diet for nearly 6weeks and have been very strict. I’m on the reintroduction stage now and found that chips from the chippy are a no go. I know to stay away from gluten as I’m intolerant and refuse to do that to my body again. I’m come off cheese and gone onto lactose free cheese which is better for me. I am going to start the reintroduction stage again as I don’t think I’ve completely done it correctly. I am currently on holiday so I’m trying to limit where I can as there isn’t much gf vegan options around other than cooking them yourself. Please stick with it. It might feel like your cutting loads out and in effect you are but it’s just resetting your gut x

[SKWEKER in reply to Lyndzs_wife]

I think I followed it strictly, but there's so much information out there! I bought a book and the monash app to help. Now I've seen suggestions of cutting out all grains and carbs. I feel I'd waste away if I did that! don't have have much left I can eat. All I want is to not feel ill and dodgy for maybe a whole week. I'm considering cutting out fruit. I'd like to say cutting all sugar but it's in everything and I don't want to lose any weight. I'm around 8st 5lb and should be at least a stone heavier!Any food suggestions welcome x

[behj in reply to SKWEKER]

If you have IBS-C, adding tomatoes , kiwi, avocado can be very helpful. I am following FODMAP and still can eat those 3 things in larger than suggested amounts. Avocado are high in “good “ fats and healthful calories . I am eating a lot of tofu (cooked in a pan with mirin and a little soy sauce with sesame oil) and using protein powder for added protein. (Successfully using Casa De Sante from Amazon. I was trigger by all other protein powders that I tried, even pure rice protein powder). I apparently cannot tolerate bread of any kind . Rice cakes with SMUCKERS peanut butter and maple syrup add protein an give sweet flavor . Good luck. behj

[Birdie21 in reply to SKWEKER]

Keep your healthy fat intake high - think paleo/ FODMAP. It is a short list to work with so don't everything that is allowed to keep nutrient diversity as high as possible. Eat to live . Not live to eat

[Birdie21 in reply to Birdie21]

"So don't " should be ' so eat

[ClareLou]

I did the fodmap diet and it helped me. I found that some gluten free bread has fruit juices in. it was from this I learnt that one of my trigger foods is apple. I would double check for any sneaky fodmaps in the foods your eating as it’s so easy to miss one.

I found after 2 weeks of doing fodmap my symptoms reduced. Now I only get symptoms if am stressed or nervous about something or if I’ve eaten something with apple or apple juice in by mistake

[behj in reply to ClareLou]

Prior to learning about FODMAP, I was eating apples all day in an attempt to eat healthfully. What a surprise to find I that was making myself sick(er). FODMAP has been a lifesaver. I just wish I had more resources (and a live-in cook for vegan choices .

[BlackIsleGirl]

The fodmap diet has literally changed my life. I was virtually suicidal with the pain and within days of changing my diet I felt like a new woman! I'm a year on and am now using a modified fodmap diet that works for me but allows me to get all the vitamins and minerals I need.Are you seeing a dietician? If not I would absolutely recommend that you get a referral to one. The fodmap diet is complicated and isn't just a matter of cutting all the red and amber food from your diet. That's damaging in the long run. You need guidence from a professional to modify it to meet your requirements.

All that said I've had a huge sucess with it but it doesn't work for everyone as ibs is not just a physical condition.

[behj in reply to BlackIsleGirl]

Glad it helped you as much as it is helping me . I have not found correlation with color of food source. Can you post more about that? thanks behj

[BlackIsleGirl in reply to behj]

It's not the colour of the food, the fodmap diet groups foods into red amber and green foods. Red is don't eat, amber is be careful and green is fine. But its not that simple because not everyone is intolerant to all the red and amber foods. And some people are intolerant to foods that are green. This is why you need a dietician to help you cut things out and reintroduce safely. It's really complicated and if it's not done safely then you can cause longterm damage to your general health.

[behj in reply to BlackIsleGirl]

I see what you mean:)referring to spongy app or monash color code. Duh, me:)

[Trec]

I did the FODMAP elimination diet under the guidance of a hospital dietician for the recommended 8 weeks. It was too long as when it came to the gradual reintroduction of fodmaps I reacted badly to food that hadn’t been a problem before. I now have to stick to a pretty rigid diet especially as I am also vegetarian but fortunately am ok with dairy and eggs, my staples. As for gluten-free bread, one might as well eat cardboard but I find I can tolerate a slice of sourdough bread or even two if I’ve been very careful with other food during the day. It does get dry very quickly but tastes better than the gluten-free. No matter how careful one is there can always be something that can catch you out and when even anxiety is a trigger it really is a minefield.

[Smeese in reply to Trec]

I have the same problem with my GF bread so once it's opened I put it in the freezer and just get a slice out at a time.

[Fencinggirl]

Unfortunately the low FODMAP diet did nothing for me. I followed it rigidly for 8 weeks without success. That being said, just because it didn't work for me, doesn't mean it won't work for you. Keep on with it, and as others have said, maybe check the ingredients of that gluten free bread to make sure that it is low FODMAP.

I know it is frustrating, but if you get to the end of the elimination phase and it hasn't worked, at least you have ruled it out and you can go on to try other things.

[Smeese]

None of the gluten free breads work for me apart from the Schar one which is sourdough and not yeast. Chocolate might be 'allowed' but alas it's a major irritant so you might have to cut it out and then try re-introducing it later? I had to be sugar free before it worked. You might also need a prebiotic and a probiotic to help your gut recover it's natural bacteria.

[IBSNetwork Partner IBS Network]

A FODMAP diet is second line advice and should not be embarked on as a first port of call for managing IBS symptoms there are many other things that can be tried first.

Dietitians are the only practitioners with training and up to date information about the low FODMAP diet, we don’t publish a list of foods as the diet should be completed under the supervision of a dietitian. It isn’t just about food groups it’s about the amount of each food and the amount of each food that is put together within a meal.

The diet is complex and it is vital that the foods removed from a person’s diet are replaced with suitable alternatives to prevent nutritional deficiencies.

We recommend that people are cautious of obtaining information via the internet, much of the information on the internet is no longer accurate because it’s out of date.

Monash the creators of the diet provide data that is evidence-based, it’s been peer reviewed and published in major journals around the world so it can be trusted.

Hence to obtain good results and maintain a healthy balanced diet it is advisable to ask your IBS specialist or GP for a referral to a trained dietitian who will use the latest information. With that in mind, be very careful from where you obtain your information and FODMAP food lists as much is out-of-date or just simply incorrect.

[SKWEKER in reply to IBSNetwork]

I'd imagine it would be at least a year before I would be able to get an NHS dietician. Do you have a list of private ones?

[IBSNetwork Partner IBS Network in reply to SKWEKER]

freelancedietitians.org have a look at the website make sure its a dietitian and not a nutritionist

[behj in reply to SKWEKER]

Monash University Site has a list of affiliated dietitians. The offer a consult for free and have fairly affordable program of support.behj

[behj in reply to IBSNetwork]

I agree that Monash is is best research based source for FODMAP diet how to. The You tube gives one an idea of the rigorous research base. It has been a lifesaver (literally) for me and I had spent a lifetime trying everything else. behj

[Andann]

And check the ingredients of other items you might be using like indigestion treatments..medications etc. Sugar replacements like Manitol, inulin can be a trigger for some and manitol is in a product I was using called gaviscon ( I'm in NZ.) I have had to cut the tablet in half to avoid diarrhea.

Also just because it's OK according to the Monash app doesn't mean it's OK for you, e.g. I can't take avocado or other high fat items because of my particular reactions and because of gallstones. I also can't take eggs on their own but can eat hard cheeses (especially a low fat one ) and nuts are fine. Also can't take caffeine and some teas. On the other hand some alcohol helps with lowering anxiety and stress and walking and lots of fluids are really helpful too.

[happytum in reply to Andann]

I had heard the low Fodmap diet is difficult to follow without qualified dietician guidance. I joined diet.vs.disease on-line coaching and immersed myself in the detail, got brilliant support and advice (for the whole person, not just diet) from extremely knowledgable and empathetic team and on-line community. I've been painfree for 6 months now and feel great - no brainfog, anxiety, lethargy etc. However, happy tummies like routine, so if I get out of routine (stress), drink less water, get cold and hungry etc., I find I get some pain and discomfort, so practicing relaxing techniques is really helpful; also, exercising! Best wishes for the future.

[Pte82]

SKWEKER, look over these links and see if you think it fits your situation.

eonutrition.co.uk/post/thia...

chroniclesinhealth.com/inde...

stuttersense.blogspot.com/2...

iccare.us/blog/2021/02/05/a...

[Kazzacrazy]

It worked really well for me but some things that were green on the diet I found I couldn't tolerate so it is trial and error. I was shocked at how much sugar is in a lot of g.f foods and to much sugar isn't good for me either 🤷‍♀️

[behj in reply to Kazzacrazy]

I had some concerns re “balanced diet” and nutrition until I compare my life pre an post FODMAP. The reduction in pain and misery is worth the extra effort to balance nutrition. I am also aware that the increase amount of vegetables and decrease in processed foods will, overall, balance out any nutritional imbalance as long as I am sure to get enough protein. ( I am vegan and I will admit that it is challenging, yet so worth it). behj

[Madfootiefan]

I tried the fodmap diet and it helped.me find my trigger foods, which are mushrooms, tomatoes, raw onion and garlic powder. Citrus fruits are not great either. I dont follow it religiously but it helps. I use probiotics,but currently now suffering from a stomach ulcer.

[behj]

Definite success. Profound relief. (not 100% because I am not able to be 100% compliant) . Each person will still have to find individual triggers (ie. Apparently, I cannot eat bread of any kind). I just wish I had known about it when I was 26 (am now 70). There is a lot of support available an if I could cook and was use to food prep, I think I it would be much easier. When I had my granddaughter here to cook for me, I had 100% symptom relief . I am vegan so the prepared meals (ie. Modify) won’t work for me. I encourage you to keep trying and use all available resources. If you need some resources, contact me. behj

[Saraia]

try adding some antibloating foods drinks to your diet; e.g. cucumber, avocado, banana, asparagus, peppermint

[Luisa22]

I didn't have any miraculous help from the low Fodmap diet either. I stuck to it faithfully for 8 weeks. I tried "Schar" gluten free bread...nope. It wasn't nice at all for my tastes anyway. The ciabatta was NOTHING like ciabatta! And had a weird taste. I found a sliced gluten free seed bread which tasted nicer but still not really brilliant, though palatable. It was a small loaf called "Genius".

Many of the foods allowed on the low Fodmap diet upset my gut anyway, except maybe a handful.

I couldn't wait for it to be over to be honest so I could try re-introduction phase....at which time I discovered that many HIGH Fodmap foods were just fine for me anyway, as was gluten.

I guess I got maybe about 20% help from trying the low Fodmap diet. At least I could include Pak Choi, watercress, and green beans, among my safe foods, and discovered that honey, chocolate (except brands with certain additives), sugar snap peas, proper bread, coffee, broccoli in larger amounts than are listed as "low Fodmap", asparagus, avocado in decent amounts and other things were fine for me anyway.

I learned other tricks: such as if I peeled capsicum peppers they were fine and didn't upset my tummy., and the same with chickpeas. (It was the skins on them that bothered my gut.) That carrots and beetroot had to be for special treats as they were slightly laxative foods for me, and that if I avoided a certain additive called POLYGLYCEROL POLYRICINOLEATE (E 476) which is added to some chocolate brands, I could eat as much chocolate as I liked which was nice.

I learned that I could have peanut butter, though daren't eat too many nuts and seeds. But I also learned that bananas were like poison for me, and that I didn't get on with fruits really.

All just quirks of my own I suppose. But you might find you have your own.

But strangely, I do have a friend who had very bad IBS, and she stayed on the low Fodmap diet for a very very long time (against the way it's supposed to be done, and not advisable at all!) And she told me she literally woke up one morning 2 years later and found she could eat anything at all, and her IBS had gone!

But no, my story with the Fodmap diet is not like that. I'm glad I tested it though.