Fodmap diet - IBS

Sweet_Pea4
Sweet_Pea4 Posts: 447 Member
in Food and Nutrition
Is anyone on the Fodmap diet here? Just looking for some tips of what to eat?
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Replies

  • pebbleslaura1
    pebbleslaura1 Posts: 146 Member
    ive read about this and would like to know more about it im confussed as to what i can eat
  • British56
    British56 Posts: 5 Member
    I Start it tomorrow and by what I know it does help. I met with a dietician who gave me a great list of what I cannot have but also what I can have. I am only doing it for 5 weeks then will start introducing certain foods back in to see which are my trigger foods. Important to know is that most people with IBS actually only have a handful of personal trigger foods it is just a matter of figuring them out. It is also important to be aware that even foods on your safe list may be a trigger. Look up The Monash University Low FODMAP Diet; by CEMA, Monash University

    Here is a brief list of safe foods:
    Fruits:
    Bananas, grapefruit, grapes, Oranges, mandarins, blueberries, Strawberries, raspberries and limit of 125ml fruit juice
    Vegetables:
    Carrots, celery, bell peppers, tomatoes, Bok Choy, Corn, cucumber, Spinach, potato or sweet potato [no skin], zucchini, swiss chard, bean sprouts and bamboo shoots

    Fish, Chicken, Turkey, meat and eggs

    Nuts and seeds [max 10-15 or 1-2 tablespoons]

    Lactose Alternatives:
    Rice, soy, almond, lactose free milk, butter, Hard cheese, gelato, greek yogurt,

    Grains:
    Gluten Free products, Cornmeal, Quinoa, Rice Bread and pasta, GF Flour, Certified GF Oats and 100% Buckwheat

    Maple syrup, golden syrup, brown sugar, glucose and sucrose

    Wine, Gluten Free Beer, Vodka and Gin limit to one serving

    Herbs and spices <tsp
  • nahnie
    nahnie Posts: 1
    What British56 mentions covers off on the basics of the FODMAP diet. The information I have read also suggests that certain foods in varying quantities can affect a different response. e.g. 1/4 sweet potato may be tolerated but 1/2 cup provides too much of the specific carbohydrate and causes a reaction. Monash University also have an App (I got it on Android) that provides a basic traffic light system for different foods (not branded etc.) e.g. all those that are green are largely tolerated by people who are sensitive to FODMAPs, amber relates to those that can be tolerated in certain quantities, and red are generally less tolerated.

    I have followed the FODMAP diet on and off and have felt noticeable difference in digestive comfort.
  • rubyduchess
    rubyduchess Posts: 4
    I started yesterday for six weeks for IBS. I got the iPhone app to check foods throughout the day and stocked up on gluten free pasta etc. so I don't have to miss out on too much of what I love. Tonight I'm having a frittata and making enough for lunch at work tomorrow. Last night I had gluten free spaghetti with cherry tomatoes, olive oil, lemon juice and parmesan.

    I'll keep you updated on more of my meals if you like :)
  • Sweet_Pea4
    Sweet_Pea4 Posts: 447 Member
    Thank you very much for all your help :) I appreciate it :)

    Will download the app.

    Ruby duchess yes please I would love some meal ideas :) thank you :)
  • Sweet_Pea4
    Sweet_Pea4 Posts: 447 Member
    So even though they only put you on this for 6 weeks do you still implement it into your diet.

    As I haven't been out on diet yet as I have had severe abdo pain and bad X-rays so they are referring me to a specialist just to be sure. But doctor is almost certain it's IBS.
  • Seevan07
    Seevan07 Posts: 23
    Hello, I also just started the low FODMAP diet for IBS-C. It's been hard because I am also a vegetarian and had to give up some of my go-to foods (veggie patties, fake chicken, garlic). I have been trying to eat more quinoa and eggs. Seitan is also safe, which I've bought and made before. I want to learn how to make frittatas. Which tastes better for pasta: brown rice or quinoa?

    I got the Monash app a couple of days ago, and it looks SO helpful for hidden ingredients and FODMAPs in foods. I am looking forward to my next grocery store trip.

    I'm working on a list of meal ideas, so if anyone is interested, let me know!
  • patsypooter
    patsypooter Posts: 175 Member
    Diet has changed my life. I don't want to say my IBS is gone but it's 99% better. I only really get bothered when I eat something I shouldn't.

    My list of trigger foods is long. My list of things I can eat is small but I'm happy to be pain free!

    Add me to friends to take a look at my daily diet.

    FODMAPS helped a lot but I had to modify past that because some of the foods did not sit well with me and some of the foods it recommends against are fine for me.

    Also, look into SIBO. I believe that is what I have. I am diagnosed with IBS but it is a broad diagnosis. THe doctors really don't know much.
  • rubyduchess
    rubyduchess Posts: 4
    Yes I think I will probably stay mostly gluten and lacto-free but there are so many healthy foods that have high FODMAP that if they aren't triggers I will be incorporating them back in after six weeks. I love kidney beans, avocado, apples for example :)

    Last night I had salad from my garden with some Thai chicken cakes cooked in coconut oil. Usually these have garlic added but I just replaced this with a little garlic-infused olive oil which is okay in small amounts. It's just minced chicken, ginger, the green parts ONLY of spring onions, a little green chili with the seeds and the centre part where the seeds are attached removed and a bunch of fresh coriander. It's adapted from this recipe :)

    http://www.bbcgoodfood.com/recipes/1883/thai-chicken-cakes-with-sweet-chilli-sauce
  • pixilated1
    pixilated1 Posts: 9 Member
    Lots of good tips here. I just started the FODMAP diet today because my IBS-D went ballistic and I need all the help I can get. Breakfast & lunch are easy,I had blueberry buckwheat pancakes w/ a little maple syrup today. Brown rice, spinach & egg frittatta for lunch. The tough part is going to be making dinners that my husband will also want to eat. He's not going to be happy without his pasta, garlic & onion.
  • Sweet_Pea4
    Sweet_Pea4 Posts: 447 Member
    Thank you for all your great replies :) this is all very helpful :) at the moment they are still investigating it and haven't diagnosed me yet. Seeing a specialist tomorrow. I am in agony :(
  • CassieJohnson68
    CassieJohnson68 Posts: 11
    great insight :)
  • rljohnsufl
    rljohnsufl Posts: 48
    I was doing this a few years ago. I did the elimination diet then introduced each kind of FODMAP for a week to see what the effect would be. All of them except soy gave me unhappy tummy. :( Since I'm not going to eliminate all of those foods forever, I just try to keep them to a minimum. I've just accepted that I can't solve all of my stomach/bowel problems with food and still have a healthy diet (I also have acid reflux, which means I shouldn't be eating citrus or tomatoes, sigh).

    It really does make a difference though! I can tell when I've been overdoing the fodmaps, then I try to go more low fodmap until it passes.
  • AllOutof_Bubblegum
    AllOutof_Bubblegum Posts: 3,646 Member
    I thought the subject said "Food NAP" diet.

    Herc_is_Disappointed.gif
  • British56
    British56 Posts: 5 Member
    It has been 2 weeks now and it is certainly a challenge. Do not be fooled by all gluten free foods you still need to check ingredients as some have inulin and other high FODMAP no no's. I also find some of these foods are high in calories, fat and cholesterol which is somewhat contradictory to a healthy diet especially as I have heart issues. I was also informed recently that red meat can trigger IBS! Would love any quick recipe ideas as do not have lots of time and fed up of eating same things.
  • MostlyWater
    MostlyWater Posts: 4,294 Member
    we're also just starting this. do we have a group here? that'd be handy
  • nomorebingesgirl2014
    nomorebingesgirl2014 Posts: 378 Member
    Bump
  • redraidergirl2009
    redraidergirl2009 Posts: 2,560 Member
    I'm finding conflicting information on what fodmap foods are. Ugh.
  • RodaRose
    RodaRose Posts: 9,562 Member
    I'm finding conflicting information on what fodmap foods are. Ugh.

    It depends on the person and it depends on where they are -- phase one or phase two.
  • Sweet_Pea4
    Sweet_Pea4 Posts: 447 Member
    Yeah we need a group. I need some hints and tips as they have finally diagnosed me now so I will be starting the fodmap diet tomorrow.
  • jackiemonx
    jackiemonx Posts: 343 Member
    im just starting this, already knew garlic, onion, avocado, apples werent good for for stomach didnt realise there was a link. in australia theyve just released fodmap free pasta sauce etc i. supermarkets too which is good! least its getting recognised
  • skyedogz
    skyedogz Posts: 21 Member
    I am also trying to avoid fodmaps, how were you diagnosed? My doctor heard me complain of horrendous bloating and gave me a printout of fodmap foods. Have read so much on internet but can't get the Monash app on my Windows Phone. Can MFP create a group or is this the nearest we get?
  • jackiemonx
    jackiemonx Posts: 343 Member
    ive not been! got diagnosed with ibs bout 6 years ago. been at doc 3x last week with stomach didnt get anywhere. found fodmap on internet, already dont eat garlic, onion, avocado so thought might try eliminate some other things to see if this helps. gonna go to a dietician in a few weeks
  • skyedogz
    skyedogz Posts: 21 Member
    Ok, thanks for the update. Would be good to know how you get on. I should start to keep track of symptoms as hear it's quite individual. Did you buy any of the books? If yes, which would you recommend?
  • OriginalKatie
    OriginalKatie Posts: 119 Member
    im just starting this, already knew garlic, onion, avocado, apples werent good for for stomach didnt realise there was a link. in australia theyve just released fodmap free pasta sauce etc i. supermarkets too which is good! least its getting recognised

    I'm in Australia, and I'd love to know where you found these low FODMAP products!
  • xrachel2014
    xrachel2014 Posts: 18 Member
    Without sounding biasaed towards dietitians (as I am one!) I would suggest definetly speaking to a dietitian bwfore starting/when starting FODMAPS. It's quite a new concept and diet and as dietitians before we can talk to patients about a FODMAP diet (in the UK anyway) we have to go on a specific 2-3 days course to learn about it. It's pretty costly!! It's not a routine thing that we learning during training or put into a day to day basis so needs specific training.

    What I mean is, it's a fairly complex dietitian that even dietitians need specific in depth training before hand so make sure you get the right assistance and support (on going support) from a dietitian who knows thier stuff!!
    Having a group on here would be fab for people, sharing ideas for meals and support etc!
  • lexidear
    lexidear Posts: 70 Member
    Katie you can find them in Coles - they're by 'sue shepherd' she is the lead researcher at Monash uni. But be warned they're pretty expensive. And most contain celery so if that bothers you, don't buy them :)
    Also, the app is great and has heaps of info! its by monash uni too
  • jackiemonx
    jackiemonx Posts: 343 Member
    yeah im gonna go to a dietician need to wait on my health insurannce kicking in !lol

    yeah theres not a massive choice in the food range, most stuff is things u wud make urself avoiding the foods anyway.

    ive ordered the book but not got it yet!
  • PomegranatePriestess
    PomegranatePriestess Posts: 2,455 Member
    I just went Low FODMAP last Thursday and already I am enjoying several benefits. I've been reading up on it online and following what I've found. It's complicated, so I made up flash cards to use when I go to the grocery store. I've been shopping at Trader Joe's, which has a greater variety of foods that are gluten free, free of HFCS, non-GMO, etc. My digestive system is doing much better now.

    Is anyone going to create a group for this?
  • moldovitsa
    moldovitsa Posts: 15 Member
    bump

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