Idiot's guide to elimination (e.g. FODMAPs) diets?

tomatoey
tomatoey Posts: 5,446 Member
in Food and Nutrition
So I'm on my own with this. Doc's unhelpful, dietitian's out for now. I was doing some reading online this week, lots of conflicting info.

Saw my GP today for IBS symptoms - she's telling me to just "eat more fiber". Now I know for a fact that what bran does to my guts should be illegal, and the same thing happens with any cereal or pasta with "added fiber" (insoluble type usually). Doc was surprised when I said I have similar reactions to a lot of fruits. (And spinach, for some reason?)

I mentioned the elimination diet I have been reading about and am trying (or starting to try, I have to get through last week's groceries first). She wasn't into that either, said, "have more fiber" again.

So is there an EASY place to learn about this stuff online, or can you recommend an EASY book? I fog over when I read this stuff, especially given how conflicting a lot of the advice is. I just want to start a plan and go.

This is what I'm starting with because it seems sane. Anyone with experience of it?
http://www.joybauer.com/ibs/elimination-diet-no-fiber.aspx

Replies

  • BarbieAS
    BarbieAS Posts: 1,414 Member
    This is possibly one of the most restrictive lists out there, but it'll get you started for sure. http://whole30.com/downloads/whole30-shopping-list-FODMAP.pdf
  • tomatoey
    tomatoey Posts: 5,446 Member
    edited May 2015
    BarbieAS wrote: »
    This is possibly one of the most restrictive lists out there, but it'll get you started for sure. http://whole30.com/downloads/whole30-shopping-list-FODMAP.pdf

    Thanks! That list couldn't be more simple, I really appreciate that. So that's what a low-FODMAP diet looks like, ok. It's a little different from the diet I've been looking at. (Many of these elimination diets seem to differ, it's hard to know what's what). But this is a great reference for the FODMAP variant - thank you!
  • Spheee
    Spheee Posts: 23 Member
    I can't imagine an elimination diet that includes soy, almonds, and eggs... these are three VERY allergenic foods! I am intolerant to two of them and the third is a gray zone for me.

    For you I'd recommend GAPS intro, though I feel they introduce eggs and dairy too early, but you start out avoiding them. Especially since you already know fiber is a trigger. GAPS intro isn't just an elimination diet, it's also a healing diet that should over time help you tolerate some reintroduction foods better.

    I myself am on AIP, which is a type of elimination diet too. I actually started by combining GAPS intro, low fodmaps, and AIP. Which basically is GAPS intro minus the fodmaps and minus nightshades, I think just eggplant at that point. I was exhausted and ready to sacrifice in a way that I usually can't. It was great for about a week, then I ate some slightly bad fish and the benefits went away, so I moved on to full AIP.
  • Spheee
    Spheee Posts: 23 Member
    By the way, there are a bunch of good facebook groups for these kinds of topics.
  • Gianfranco_R
    Gianfranco_R Posts: 1,297 Member
    tomatoey wrote: »
    So I'm on my own with this. Doc's unhelpful, dietitian's out for now. I was doing some reading online this week, lots of conflicting info.

    Saw my GP today for IBS symptoms - she's telling me to just "eat more fiber". Now I know for a fact that what bran does to my guts should be illegal, and the same thing happens with any cereal or pasta with "added fiber" (insoluble type usually). Doc was surprised when I said I have similar reactions to a lot of fruits. (And spinach, for some reason?)

    I mentioned the elimination diet I have been reading about and am trying (or starting to try, I have to get through last week's groceries first). She wasn't into that either, said, "have more fiber" again.

    So is there an EASY place to learn about this stuff online, or can you recommend an EASY book? I fog over when I read this stuff, especially given how conflicting a lot of the advice is. I just want to start a plan and go.

    This is what I'm starting with because it seems sane. Anyone with experience of it?
    http://www.joybauer.com/ibs/elimination-diet-no-fiber.aspx

    You should ask a referral for a gastroenterologist.
    As for the FODMAP, there is a book written by Shepherd and Gibson (who actually invented the diet):
    The Complete Low-FODMAP Diet: A Revolutionary Plan for Managing IBS and Other Digestive Disorders
  • tomatoey
    tomatoey Posts: 5,446 Member
    edited May 2015
    Spheee wrote: »
    I can't imagine an elimination diet that includes soy, almonds, and eggs... these are three VERY allergenic foods! I am intolerant to two of them and the third is a gray zone for me.

    For you I'd recommend GAPS intro, though I feel they introduce eggs and dairy too early, but you start out avoiding them. Especially since you already know fiber is a trigger. GAPS intro isn't just an elimination diet, it's also a healing diet that should over time help you tolerate some reintroduction foods better.

    I myself am on AIP, which is a type of elimination diet too. I actually started by combining GAPS intro, low fodmaps, and AIP. Which basically is GAPS intro minus the fodmaps and minus nightshades, I think just eggplant at that point. I was exhausted and ready to sacrifice in a way that I usually can't. It was great for about a week, then I ate some slightly bad fish and the benefits went away, so I moved on to full AIP.

    Thanks for your reply, I appreciate it. GAPS intro is this, right? http://www.gapsinfo.com/gaps-introduction-diet/ I don't know if I could handle soups, veg and fermented foods right now, honestly :/ I see the logic of probiotics, though.

    AIP is Autoimmune Paleo? I'll look into that too - thank you.

    I am feeling kind of ok on this diet I found, which is basically rice and chicken, fish or eggs and sometimes bananas for a while, with new foods introduced and tested one by one. The rice/chicken seems to be settling things. (I'm still eating some of the leftover foods in my fridge but that is dinner/lunch).

    But I've also seen diets where you start by making a list of possible triggers, and then cutting them out, one by one, otherwise eating normally. I guess I have things to think about...
    Spheee wrote: »
    By the way, there are a bunch of good facebook groups for these kinds of topics.

    Thank you for this suggestion - it would be great to talk with this to others! I'm not sure how public I want it, though :/

    Appreciate your thoughts.
  • tomatoey
    tomatoey Posts: 5,446 Member
    edited May 2015
    Gianfranco_R wrote: »
    tomatoey wrote: »
    So I'm on my own with this. Doc's unhelpful, dietitian's out for now. I was doing some reading online this week, lots of conflicting info.

    Saw my GP today for IBS symptoms - she's telling me to just "eat more fiber". Now I know for a fact that what bran does to my guts should be illegal, and the same thing happens with any cereal or pasta with "added fiber" (insoluble type usually). Doc was surprised when I said I have similar reactions to a lot of fruits. (And spinach, for some reason?)

    I mentioned the elimination diet I have been reading about and am trying (or starting to try, I have to get through last week's groceries first). She wasn't into that either, said, "have more fiber" again.

    So is there an EASY place to learn about this stuff online, or can you recommend an EASY book? I fog over when I read this stuff, especially given how conflicting a lot of the advice is. I just want to start a plan and go.

    This is what I'm starting with because it seems sane. Anyone with experience of it?
    http://www.joybauer.com/ibs/elimination-diet-no-fiber.aspx

    You should ask a referral for a gastroenterologist.
    As for the FODMAP, there is a book written by Shepherd and Gibson (who actually invented the diet):
    The Complete Low-FODMAP Diet: A Revolutionary Plan for Managing IBS and Other Digestive Disorders

    You'll get no argument from me. I think it's pretty unlikely my GP would refer me (based on past experience), is the thing, and you need the referral where I live, can't just go to a specialist directly. Frustrating.

    Thank you for the book recommendation.
  • ThisOrderedLife
    ThisOrderedLife Posts: 24 Member
    I can really suggest the FODMAPS diet and a great introduction is the Whole 30 which is nicely led by the book "It Starts With Food"... There is also a great online community on the website for support. If you are struggling for mroe recipes Mel Joulwan has 2 books under the Well Fed brand that are Whole 30 compliant.

    If you have additional autoimmune issues to IBS (so allergies, RA etc)... then you may need the Auto-immune protocol to get your body reset. That also has a book and a whole host of information.

    I can attest after a horrible flare of IBS, MCTD and general allergy mayhem I do feel a lot better when I "eat clean" which for me means avoiding all gluten, preservatives etc. I don't eat much fruit except for berries in a daily shake and apples. But I do eat a stupid amount of high welfare meats and vegetables (much easier to get in the UK)
  • savvyfantastic
    savvyfantastic Posts: 112 Member
    The Monash University School of Medicine has some really good resources on FODMAPS. Check out the blog and some of the tables under FAQs.

    http://www.med.monash.edu/cecs/gastro/fodmap/
  • Speckle38
    Speckle38 Posts: 53 Member
    edited May 2015
    Spheee wrote: »
    I can't imagine an elimination diet that includes soy, almonds, and eggs... these are three VERY allergenic foods! I am intolerant to two of them and the third is a gray zone for me.

    FODMAPS is specifically designed to target foods that typically cause IBS, not allergens, so, for example, wheat is out, but gluten is OK, so you can eat bread made with spelt flour (non-wheat, but contains gluten).

    Can you see a dietician? I have 2 close friends who have done the FODMAPS elimination and challenges. One had comprehensive testing first to rule out Crohns disease, Coeliac disease and ulcerative colitis, and for her it took weeks to re-introduce the foods and identify the specific ones that were causing reactions. In the challenge phase, she had to eat a set amount of a particular food for 3 days running to see if she had a reaction. She did this over the weekends, so it was only one food per week, and she started with what are generally the least reactive foods and built up. The other was advised to do it by her GP, but not guided by the GP or a dietician and doesn't seem to have had any benefit because she never made it to the challenge phase. Both purchased the Monash University Low FODMAP Diet App, which ranks food on a traffic light system, so they found it easy to avoid the red foods and minimise the orange ones, but overall, it was not an easy process for either of them.
  • tomatoey
    tomatoey Posts: 5,446 Member
    Thanks so much, everyone, for your thoughts. Looks like FODMAPS elimination is a winner - I'll be going in that direction, I think :)

    I'd love to work with a dietician, but it's not possible at the moment. The Monash app sounds great :)
  • lampshade_z
    lampshade_z Posts: 3 Member
    I've been working low fodmap for amour three years. It was very challenging at first ( when I took everything out) but so worth it. I highly recommend elimination vs taking one thing out at a time because chances are you are reacting to multiple triggers with different reaction times (some take a few hours, some days). Also, have you thought of getting a new PCP. Yours is a horrible fit for someone with IBS. Please feel free to contact me for support if you need it. Hang in there.
  • Speckle38
    Speckle38 Posts: 53 Member
    edited May 2015
    I think you've misinterpreted what I wrote. My friend did weeks of the elimination, then reintroduced one food per week, not eliminating one food per week. She was able to identify 2 specific triggers for her IBS.
  • tomatoey
    tomatoey Posts: 5,446 Member
    lampshade_z wrote: »
    I've been working low fodmap for amour three years. It was very challenging at first ( when I took everything out) but so worth it. I highly recommend elimination vs taking one thing out at a time because chances are you are reacting to multiple triggers with different reaction times (some take a few hours, some days). Also, have you thought of getting a new PCP. Yours is a horrible fit for someone with IBS. Please feel free to contact me for support if you need it. Hang in there.

    That's very kind, and helpful, thank you :) It seemed to me initially that maintaining a normal diet for a while might be better, but you make excellent points - very hard to identify exactly what's what without being very rigorous. Thank you so much for your offer of support. I'm glad you've been able to find relief.

    Thanks also for your perspective on my doc. I've been with her for a long time and she's been helpful with other kinds of things, but yeah, seems not so much with this or other complex issues. I'd feel better if communication could be improved. More to think about, thank you :)
    Speckle38 wrote: »
    I think you've misinterpreted what I wrote. My friend did weeks of the elimination, then reintroduced one food per week, not eliminating one food per week. She was able to identify 2 specific triggers for her IBS.

    I think lampshade was replying in response to a question I had, up at the top.

    Very pleased that your friend was able to figure it out, and that she had good help :) Thank you for sharing, again.
  • tomatoey
    tomatoey Posts: 5,446 Member
    lampshade_z wrote: »
    I've been working low fodmap for amour three years. It was very challenging at first ( when I took everything out) but so worth it. I highly recommend elimination vs taking one thing out at a time because chances are you are reacting to multiple triggers with different reaction times (some take a few hours, some days). Also, have you thought of getting a new PCP. Yours is a horrible fit for someone with IBS. Please feel free to contact me for support if you need it. Hang in there.

    That's very kind, and helpful, thank you :) It seemed to me initially that maintaining a normal diet for a while might be better, but you make excellent points - very hard to identify exactly what's what without being very rigorous. Thank you so much for your offer of support. I'm glad you've been able to find relief.

    Thanks also for your perspective on my doc. I've been with her for a long time and she's been helpful with other kinds of things, but yeah, seems not so much with this or other complex issues. I'd feel better if communication could be improved. More to think about, thank you :)
    Speckle38 wrote: »
    I think you've misinterpreted what I wrote. My friend did weeks of the elimination, then reintroduced one food per week, not eliminating one food per week. She was able to identify 2 specific triggers for her IBS.

    I think lampshade was replying in response to a question I had, up at the top.

    Very pleased that your friend was able to figure it out, and that she had good help :) Thank you for sharing, again.
  • 89Madeline
    89Madeline Posts: 205 Member
    Hey guys, so glad to have found this! Suffered from IBS ever since I can remember, and the past couple days it's so horrible again... Bloated like couple months pregnant, so much pain and bad flare ups. Motivated me to look again for diets and elimination and came across FODMAP. High hopes for this, because I know from a lot of the high-FODMAP diet that I don't do well with them!

    Would be great to find some support with those who follow this diet!
  • tomatoey
    tomatoey Posts: 5,446 Member
    myfitterlife wrote: »
    Hey guys, so glad to have found this! Suffered from IBS ever since I can remember, and the past couple days it's so horrible again... Bloated like couple months pregnant, so much pain and bad flare ups. Motivated me to look again for diets and elimination and came across FODMAP. High hopes for this, because I know from a lot of the high-FODMAP diet that I don't do well with them!

    Would be great to find some support with those who follow this diet!

    Aw, I'm sorry you've been struggling too :( We can be here and support each other!
  • 89Madeline
    89Madeline Posts: 205 Member
    tomatoey wrote: »
    Aw, I'm sorry you've been struggling too :( We can be here and support each other!

    Definitely :) So good to hear stories. First day FODMAP diet went well. No added cramps/pains/bloating. Still bloated, but at least nog getting worse and digestion seems to be moving. Fingers crossed this will actually help me!

Categories