Low FODMAP diet trial

[Washface]

I've been trying to stick to low FODMAP foods for just over a week now. I am still getting some bloating and pain so I wonder if some foods I've eaten are not actually low in FODMAPs: different sources of information provide different ratings for certain foods and I'm confused. Can anyone recommend a good guide to the best low FODMAP foods to eat? I'm also getting constipated without the amounts of fibre and vegetables I'd normally consume. What's an appropriate laxative whilst doing a food trial? Thanks in advance.

[b1b1b1]

There are a lot of vegetables and fruits that are OK on the Fodmap diet. For breakfast I have a combianation of blueberries, strawberries, banana slices and kiwi pieces with greek yogurt on top. This is Fodmap OK. For dinner I have a good serving of mixed vegetables such as red pepper, squash, carrots, spinach and fennel. The most reliable place for Fodmap info is the Monash University web site. They are in Australia and this is where the Fodmap diet originated and where all the research was done.

[Washface in reply to b1b1b1]

Thanks for your advice. Some sites suggest that red peppers are high in FODMAPs. I'll stick to the Monash information.

[Edgar77 in reply to Washface]

I'm on low fodmap diet and for breakfast I have a gluten free porridge you can add fruit optional. It is a good sauce of fibre. with lactase free milk.

[Campoverde]

I downloaded the Monash FODMAP app on my phone. It’s very useful.

[Washface in reply to Campoverde]

👍 I'll try that

[xjrs]

Just wondering if you'd tried a good probiotic like Alflorex first? I wish I'd known about it before trying FODMAP elimination and reintroduction since it has made me tolerant to a wider range of foods. It also helps to digest complex carbs (such as fibre) as well as kicking bad bugs that might be contributing to IBS symptoms into touch. When I tried the diet there were few FODMAPs I could tolerate and I was low FODMAP for years which ended up making my IBS worse since it reduces feed for the microbiome. As you are finding it also decreases fibre. You could try Optifibre as a bulking agent (as per instructions and to a level you can tolerate since it can cause gas).

You might also want to see my (xjrs) answer to this post, which provides further explanation:

healthunlocked.com/theibsne...

[Washface in reply to xjrs]

Thank you. I'll check it out.