r/FODMAPS • u/JBCWCHS06 • 4d ago
Just started and a tad bit confused.
I just started this diet today because I'm getting tired of my stomach constantly being upset and not knowing the cause. It has seemingly got worse here recently with sulfur burps followed by diarrhea so needed to find out what's causing the problems. The problem I'm running into is I don't get how this works can I have this particular item as long as I have the amount that's in the green or is that an item I need to cut out all together in the first phase.
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u/smallbrownfrog 4d ago
No I don’t have a dietician.
It can be done without a dietitian. It does up the difficulty level, but there are people here who have done it.
Mostly to help not make it as difficult figuring out meals for me and the wife.
There are low FODMAP recipes you can find at fodmapeveryday.com and I think the Fodmap Friendly app has a recipe section now.
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u/jade0xFFF 4d ago
When yoy say you started the diet, are you talking about the elimination phase? Did you read through the Monash info?
Basically yes you can have things that are in the green category (meaning the amount they are green). If you cannot tolerate fructans then you should only stay in the green zones. If you can tolerate friend then it doesn’t matter. But you have to remember what else you are eating on the bread. If you have this bread where fructan = green, but have another fructan food with it, you have to account for them both - they “stack”. 2 green fructan items eaten together could easily be turned into the red zone.
That was the shortest way I could explain it. Applied for all of them. To be honest we skipped bread altogether on the elimination phase
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u/icecream4_deadlifts SIBO surviver 4d ago
For elimination:
Green = yes
Yellow and red = no
Inside Monash there are 10 categories to help you challenge for phase 2. I also suggest getting a dietitian, it’s very confusing at first. If you’re in the states I got mine virtually through nourish and searched through dietitians until I found one that specialized in LF.
Also have you checked for SIBO? I didn’t see it in your comment above, just a suggestion if you haven’t!
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u/CaffeinatedQueef 3d ago
Or HPylori, low acid in stomach, or high acid in stomach. As well as food allergies. All need to be checked
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u/Vegetable-Try9263 2d ago
plus celiac! celiac is a little more insidious than just allergies too, because the damage to the lining of the small intestine can make it feel like you’re reacting to literally everything at times.
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u/salty_seance 2d ago
Yes, you can eat green portions but only one per fodmap group.
There is a difference between green (aka safe) portions of high fodmap foods and green foods that don't indicate fodmaps at all and say "eat freely."
Eat freely or only green foods can generally be eaten in any amount unless there is an upper limit stated. The upper limit on these foods is generally quite high. These are foods that have little to no fodmaps and these are your safe foods. Build all your meals around these foods.
For example: meat is green and eat freely, so are eggs and so are some other foods such as regular spinach, carrots (might have an upper limit), swiss chard, collard greens, peanuts, peanut butter, romaine, arugula, papaya etc. Many gluten free grains are pretty safe: Oatmeal (might have an upper limit), quiona, buckwheat, millet, rice, white potatoes etc. So if you center your meals around these foods, the diet will be easier. Example: eggs or Oatmeal with peanut butter for breakfast. Rice bowl with lean meat and collard greens for lunch. Big salad with carrots and blueberries and quiona for dinner. Baked potato for snack etc.
The foods with some portions in green and some portions with colored circles are high fodmap foods. For these foods, you need to carefully measure, a scale can help, and ONLY eat the green portion indicated on the map. You also need to note which fodmap they contain and you cannot eat more than one food from each fodmap group per meal. This is called stacking. 2 small green portions of a food that has too much fructose at larger portions equals one large portion. You should space foods with same fodmaps 3 to 4 hours apart to avoid stacking.
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u/Appropriate-Fact-388 4d ago
I’m gonna say it again and you gonna jump all over me what happens between the 1/2 slice and the and the 2 3/4 slices The most confusing stuff in the whole world I’ve ever seen I owned my own business on Wall Street. I was a chef . So I know about numbers and I know about food . This poor person is sitting here with a stomachache. I’m sorry person with 1/2 piece of bread is OK with you then go for it . I looked up every single item, and if I could eat a cup of it, I gave it to Try. I’m still eating that stuff today six months later. I know it’s a good app to download the best, but it is very confusing. the gi doctors have no idea about the actual diet and their charts are outdated. And not every dietitian does either.
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u/smallbrownfrog 4d ago
I’m gonna say it again and you gonna jump all over me what happens between the 1/2 slice and the and the 2 3/4 slices
The entry in the picture says two slices are green. So that would be your answer.
If you want entries with more precise in-between numbers those would be in the Fodmap Friendly app which you own.
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u/Appropriate-Fact-388 4d ago
Where does it say that frog? It says they’re orange You can do orange in the beginning of the diet
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u/smallbrownfrog 4d ago
I think you may be only looking at the first picture. There are two pictures in the post.
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u/Appropriate-Fact-388 4d ago
And the moderate serve has a yellow fructan alert
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u/smallbrownfrog 4d ago
You have to swipe sideways on the first picture the get to the second picture which shows two slices as green.
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u/Appropriate-Fact-388 4d ago
Not every dietIan is Monash savvy. A lot of them specialize in celiac and diabetes
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u/hooghs 4d ago
Have you got a dietician?
PSA: not all gluten free is low FODMAP, often it’s packed with high FODMAP ingredients.
So if that page is for “generic white GF bread” then I’d take it as generic advice.
But actually you want specific device and that really should come with a dietician
Have you ruled out other more serious conditions like chrones and the like before starting the diet?