FODMAPS Eating Suggestions?

CourtNut19

I was put onto the low FODMAPS eating plan by my doctor. I just started yesterday and wanted to know if anyone else has done this? The plan is so restrictive, I'd love to hear of meal ideas from others so that I can vary my diet as much as possible.

Also, how long did you follow the elimination phase before reintroducing foods? Which groups did you reintroduce first and why?

I've been keeping a journal of my food intake and symptoms. Anything else that might be helpful to track?

Thanks for any help you can give!

littlechiaseed

Your doctor should have told you how long to do the elimination phase. Download the monash app, it is super helpful when you need to know what foods are low fodmap and the amounts. It also has recipes. The first foods I tried to reintroduce were beans because they were a big part of my diet. I was able to successfully incorporate them back into my diet, just not in the amounts I used to eat them like 2 bowls full...I highly suggest the low fodmap diet as it will help you determine your triggers. My biggest triggers were onions, garlic, and large amounts of wheat or beans so now I can portion those out and it's okay and opt out of onions and garlic when possible unless it's tiny amounts.

comptonelizabeth

I did it with the help of a qualified dietician who also advised me during the period when I was reintroducing foods.
At first it did look very restrictive but the initial phase is only 4 - 6 weeks so it wasn't too bad.
Some good tips the dietician gave me were to use garlic flavoured olive oil,there's also an Indian spice you can use (will try and post the name of it) which mimics the flavour of onions on things like casseroles;buy pouches of microwavable rice which you can use for quick lunches and read labels very carefully! Even things like stock cubes often contain onion powder. If you're eating out stick to plain meat,chicken or fish plus vegetables (low fodmap ones) Lactose free dairy products were my lifesaver! There is an app you can download which helps- there are several on playstore but you need the official one which is an Australian one.
I also found onions and garlic to be a big trigger so I try to avoid them now.

comptonelizabeth

The name of the spice is asafetida.
The fodmap app is the monash university one.
Good luck!

ugofatcat

This should help you: http://www.katescarlata.com/fodmaps/