Fodmap diet

[Craftylady55]

Hi, I’m new to the site and it’s a relief to be able to talk to people with the same condition. Does anyone else follow the Fodmap diet? I feel I have cut so many healthy foods out and only managed to introduce a few back into my diet. I am over 60 and just feel so rubbish all the time

[3443Ness]

Hi Craftylady55 welcome to this sight. I am following the fodmap diet it's very hard to stick to as most the foods what I like r on the high side so it's a no no. But I also find foods on the low fodmap side which upset my stomach so it's very difficult to do when I started it I only ate afew things then after a week I introduced another low fodmap food and if I found it upset my stomach I new not to have it again so it's just seeing what ur stomach will allow u to eat even now I may have had the foods and been ok with them but I could eat them again and my stomach will play up. I also introduced gluten free foods to see if that helps u love chocolate so now I have found a gluten free one what my stomach likes 😂 So I am happy about that I only have a small piece but I can live with that. U will get use to it my family sit and eat a full cooked tea and I sit will hardle.anything on my plate as everything is a no no 😒hope you find the foods u can tolerate soon and stop feeling rubbish. There is loads of people on her what will give u good advice and remember u not alone where all struggling

[Mnky21]

I have just been advised to try this diet. It looks really challenging and eliminates most my usual recipes as love garlic, onions and mushrooms. Any tips would be.most welcome

[Georgie999 in reply to Mnky21]

Substitute mushrooms for tinned ones as been in the brine soaking there ok also I use spring onions instead of normal makes a hell of a difference as normal onions kill me! And good old garlic powder seems ok. Hope this is helpful. 😀

[Mnky21 in reply to Georgie999]

Thank you I will try these options

👍

[Kazzacrazy in reply to Mnky21]

I use garlic infused oil to cook with which is fine for my tummy.

[bookeater in reply to Mnky21]

Oyster mushrooms are fine I've only found them in Marks and spencer, I use the Monash app to check the foods

[hutch368]

Ive heard of the FODMAP, but for me, I try and keep a food diary and reduce sugary foods and gluten free and dairy. Not always successful but one can only try.Good luck and fingers crossed it helps you with your condition

[fitwithgail]

I have done a low fodmap diet and it was really helpful. You really need to do it through a dietitian as they will support you because its not easy. There is a lot of info and planning.. Ask for a referral. I got mine quickly thanks to a cancellation. I now know which fruit and veg amd beans etc are the triggers. Its also largely stress related! X

[Tytoalba1]

I’ve been following a low fodmap diet, as I have Hashimoto’s, am gluten intolerant, now also grain intolerant. I find that I’m okay as long as I don’t eat anything processed, and anything I do eat that comes from a factory…..and there’s relatively little that I do…..I have to avoid things like onion salt and garlic salt. They’re okay in natural form….just not processed. I’d found a lovely gluten free fruit cake recipe, but am reacting to ground Almonds…which means that Dr William Davis’s wheat Belly diet meals, especially cake and pastry type…..are off limits now. I am, essentially, following a gluten and grain free paleo diet, and still struggling to lose any weight! Otherwise I’m fine. Good luck, I hope it works out for you.

[Andann]

You will gradually become familiar with it and find you can eat quite a variety. You may not be gluten intolerant but find there is an ingredient in wheat that is hard to digest. Keep to 2 slices of bread or less per day. Broad beans can be a big problem ( but I find after an initial upset I can handle 3 pods a day.) And despite the advice to the contrary I cannot eat avocado and havent been able to for years(nausea).

You should find over a period of months, up to a year , that your digestive system will calm down. If not then you are part of the percentage who dont benefit

I am speaking from the viewpoint of someone who has pains, aches, gas , etc but not too serious so if you have major problems seek more help.

[BlackIsleGirl]

Hi, welcome to the site. The fodmap isn't for everyone but I found that it completely changed my life. Yes it's rough at first but it does get easier as you reintroduce foods and find new ways of cooking. I really hope you're getting help from a qualified dietician as this really isn't something you can do alone.For me the big hitters are wheat, lactose, onions, garlic and soya. There's also a few veg I can't manage like asparagus (one of my favourites sadly) and some things I can only manage in small amounts like cauliflower and broccoli. Luckily I'm good with beans and lentils but those can be a no for some. You will need to listen to your body and find what works for you.

The fodmap diet is not as impossible as it seems at first so don't be afraid to give it a go. Personally, I found that within 6 months or so I was symptom free and managing a healthy varied diet.

[Gardenlover2020]

I’ve done exactly the same as you , cut out lots of things , lactose, gluten & I’ve never successfully reintroduced them & now my diet is very restricted. Because I’m so up & down every day it’s difficult to tell what my triggers are .I’ve got to the point I’m frightened to via away from my ‘safe’ ish things to eat ,& also getting food anxiety 😟 so I’m speaking to a nutritionist today as I’m sick of not eating , especially coming up to Christmas, it’s torture going round the supermarket !

[pgiese]

I'm also a FODMAP fan. It's help me with both my IBS and GERD. It's best to approach it as an elimination diet --in the beginning it's very restrictive, but later on as you slowly add new foods, you can find your person triggers. It can be a challenge for vegetarians, especially those who've relied a lot on cheese for proteins.

[Bellazzurra in reply to pgiese]

Very well said! The FODMAP diet is best customised to suit each person’s triggers after the strict elimination phase, which shouldn’t last more than 6 weeks.

[Shez1970]

Wish I could afford to follow the fodmap diet... I'm unemployed and only £155.00 a month then £67.60 everyweek .. by time I've payed my bills I have nothing left to buy food

[Bellazzurra]

Hello! I follow a Low FODMAP diet and together with doing the 5R Gut Protocol, I’ve found great relief. I will say that the Low FODMAP diet isn’t about cutting out FODMAPs entirely, but about seeing what levels you can tolerate of different FODMAP-rich foods. Some foods don’t cause any problems when eaten in small quantities or infrequently. If you’re not currently using Monash Universty’s app (the link between FODMAPs and IBS was discovered at Monash University), then I can’t recommend it highly enough. It has safe quantities of different FODMAP-rich foods as a starting point, but of course, you’d have to find out what quantities of different foods work specifically for you. Everyone’s different. I find their approach so helpful as opposed to the approach of not eating any foods that are high in FODMAPs. You can send me a DM if you have any questions about my journey. I’d be happy to share!

[Boxroad]

I try to follow it but find so many conflicting foods on web sites, I only go by NHS web sites but each hospital website say things different

[Bellazzurra in reply to Boxroad]

Hey! I’d recommend using Monash University’s FODMAP diet app. The link between IBS and FODMAPs was discovered there and their app is so helpful and simple to use. I also had the same issue with conflicting information on different websites until I discovered their app.

[Inksplat]

I paid for an online course provided by the Monash University. It talks you through the process, and there is also a very helpful app so you can easily check which foods are high in fodmaps. There are also recipes. They have an Instagram page which is also full of helpful tips. It made some difference but was not a miracle cure for me. If you are in the UK, you can get Cognitive Behavioural Therapy through the NHS, I’ve just discovered that you can self refer. Studies showed that CBT delivered online were very successful. That’s my next step!

[Kazzacrazy]

I found it really helpful but i didn't find the apps helpful. Some things on the green list were bad for me and some reds were OK so it is trail and error. Everything I was going to eat I googled the fodmap amount first. Good luck I really hope it helps you.

[Bellazzurra in reply to Kazzacrazy]

Yeah, I think their traffic light system is just a baseline (as with any elimination diet) and there’s definitely some trial and error involved in finding what works and doesn’t work for you.

[Cornwallgirl]

Hi crafty lady I follow the FODMAP diet as I've been poorly with IBS d forever! Since I cut out onions, onion and garlic powder, all processed foods I've been like a different person. I had come to the end of my tether, life was very difficult but now I don't worry that I'm going to be caught short and feel unwell for days on end. I've learnt to cook differently and still have a varied and tasty diet. I hope it helps you too.

[IBSNetwork Partner IBS Network]

Do you know what your triggers are? First step would be to find out what they are by keeping a wellness diary this will help to identify what your triggers are and learning what works for you have a read about the dairy here theibsnetwork.org/blog/how-...

There may be other factors that are linked to your symptoms that have nothing to do with food, ie stress, anxiety life style factors, work. Taking medications, may well not be the answer.

Taking medications and diet, lifestyle changes ect will help but once you have discovered your triggers, there may be something causing them that you are not aware of and then you can start to look at what works for you diet or medication and self-management. Have you downloaded our take control booklet? theibsnetwork.org/blog/down...

Have a look at our range of factsheets that are available to download Fact Sheets | The 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 FODMAP’s in each food and the amount of 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.

[Saraia]

I know exactly how you feel. Going through the same issues. My solution is to invent your own recipes, buy gluten free and dairy free foods from the supermarkets and make sure you have a balanced diet as best you can

[Saraia in reply to Saraia]

And if you want to lose some weight, have 1/3 food, 1/3 water and stay 1/3 empty. Not overfilling oneself and drinking water/ peppermint tea etc helps you lose weight and lets your stomach have a rest as well.