FODMAPS and IBS

doing a low fodmap diet helped me identify foods that didn’t work well for me. There are so many vegetables and foods out there to diversify the menu.

Google easy alternatives for food u like.

Lactose free milk is low fodmap.

Leeks, chives, scapes and scallion tops are all low fodmap alternatives to garlic and onion bulbs.

You could before you attempt the FODMAP diet just eliminate onions and garlic totally for 2 to 4 weeks then reintroduce them individually. This will require all foods to be processed by you with eliminating all processed and ultra processed foods as well as being the standard control. This was one of the eventual paths I took and found it to be crucial in the big picture, just though I'd mention that up front.

The FODMAP diet doesn't eliminate all these types of foods or other foods that do actually contribute to gut irritation that fall within the same category like specifically identifying some beans and legumes but not others and only ones designated which when all said and done the FODMAP doesn't and actually can't identify any particular source, especially when your also eliminating dairy, gluten etc.

I've had IBS type (idiopathic) symptoms all my life and used the FODMAP diet and followed it rigorously for about 6 months with reintroducing individual foods, with some relief but basically nothing definitive which left me wondering what else I could do. I eventually after much trial and error after a few years while also dealing with other health issues as well ended up using a ketogenic diet which worked for me, eliminating pretty much all my gut issues, that was a decade ago and I've had no reoccurring issues.

The path I took wasn't necessarily to find a specific diet but to address gut issues in general because it was becoming apparent to me that most disease and dysfunction starts in the gut, our microbiome basically which pretty much dictates our overall metabolic health and with my personal health issues the ketogenic diet is where it lead. Of course this is just my n:1 experiment based on what I've learned and isn't necessarily a route for you but I will say, if the FODMAP diet doesn't completely help you try eliminating specific foods, at least you'll know what does and doesn't effect your symptoms and can lead to other remedies that through trial and error should and probably will be more effective. imo

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I followed FODMAP myself (because getting a dietician appointment was not offered by the GP) and did my research before I started. It was not easy, but not impossible! My goal of not having gut cramps and pain was well worth it. It helped me narrow down to a few foods to avoid (luckily not garlic or onions)

I would emphasise I'm not a dietician, just a random on the internet, who has a background in biological science, research and human physiology, so I am stating what I did and what worked for me.

Also, apologies if you know all this already.

I would also emphasise that my understanding that the total elimination diet you do initially is just short term (Weeks) as your gut microbiome won't enjoy it for longer. Your aim is to find the foods that give you the problems in a systematic manner in as short a period of time, while giving your gut a chance to recover in between challenges.

I found and used:

a) NHS dietician based protocols online(UK based) i found on the internet,

b) video resources on YouTube (again UK NHS explanations of what FODMAPs are)

c) paid for the Monash Uni app to help me follow the protocol. Monash are the Gold Standard for FODMAP research.

d) I used the book by Lee Martin called "Re-challenging and Reintroducing FODMAPS: A self-help guide to the entire reintroduction phase of the low FODMAP diet" which gave a timetable for following the diet.

e) i found the website A little Bit Yummy helpful for recipes.

The Monash app is great, and helped me to log the amounts of the main groups of foods eliminated, as you are trying to find the sugars that make you go boom or bust. The app also allows you to set a traffic light system for a food database so you can check ingredients if they are acceptable or not. You can also record things like how you feel, bloating, poopies etc etc. All the good stuff (lol)

You have to read food labels if you use a lot of processed foods as things like milk, and garlic powders are in lots of foods, and if they are your triggers, well….

You have to do a wash out period to start, so that was a lot of rice and potatoes and rice noodles for me. i also remember carrots and parsnips playing a big part of the diet. I'm not the biggest dairy fan, but I did that challenge early on so that I could discount it.

I managed it all (go me), and found that I will NEVER eat barley, raisins or celery again. Rinsed is the only word I can use to describe how awful it was. I also have to be careful with brassicas, so no more bowls of brussels sprouts.

Anyhoo. Ahem.

You CAN find things like garlic infused oils which you can use instead of garlic, so if you do a good read around some of the suggested things here it may help.

It is doable.

All best wishes

M

P.s. First post after lurking for a long time, so thought 'go large or go home' lol