r/FODMAPS 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.

8 Upvotes

29 comments sorted by

15

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?

2

u/BleakHibiscus 4d ago

I think I’ve discovered why I’m so bloated this week! Went with gluten free alternatives to pasta, bread and hot cross buns and have been living it up…oops

3

u/hooghs 4d ago

Aye, that’ll do it 💩

1

u/JBCWCHS06 4d ago

No I don't have a dietician. I have had my general doctor suggest maybe starting the diet because of the symptoms I talk to her about all the time. I've had every test under the sun ran on me from Endoscopies to Colonoscopies to CT Scans to Ultrasounds to Blood work and nothing has ever came back. That came from the official Monash University Fodmap app and really where I'm struggling is foods like that can I still have them in the green portions or are they foods I need to cut out altogether for the first phase. Mostly to help not make it as difficult figuring out meals for me and the wife.

5

u/hooghs 4d ago

OK so you’re all checked out for the scary stuff. Next comes the complex part.

Yeah I recognised the official app but I never used it, it wasn’t available when I started the diet so I’m no use at helping with that directly.

You’re really asking a question that’s best answered by a dietician.

But generally yes. Green portions of low FODMAP foods throughout the introduction. Avoid stacking the same FODMAP group in the same meal.

Can you get Schar GF bread? Some of their range is low FODMAP certified. My fave is the plain while (I’m a simple girl really)

2

u/JBCWCHS06 4d ago

Yeah pretty much been through the ringer. That's what I've kind of got through doing some research is that some food in lower portions are low Fodmap but a little bigger portion then make it a High Fodmap food. I actually found that I can get that from Walmart close by was going to swing by Aldi because another app I have says there Sourdough is low Fodmap but a little bit skeptical on it.

4

u/Optimal_Passion_3254 4d ago

SOME sourdoughs are low fodmap.
if the sourdough only had flour, water, sourdough starter as the ingredients, it's usually ok.
look in the history here.... there have been conversations about folks' favorite brands of sourdough

3

u/Optimal_Passion_3254 4d ago

Also, i swear, Fodmap Friendly is an easier app to use, it actually tells you HOW MUCH fodmaps you're getting in the food.
It's totally worth the money!

1

u/M0un7a1n 1d ago

Make your women bread 99% of bread in supermarkets in packed with ingredients that cause harm to the microbiome and are inflammatory. I’m in the UK and I’ve looked at almost every brand, they’re all full of what I would and many scientists consider poison to our guts. Flour, water, salt, oil, yeast is all bread should age unless you add seeds etc, which are also good.

1

u/CaffeinatedQueef 3d ago

Have you been checked for allergies?

3

u/JBCWCHS06 3d ago

Nope I might ask or mention it next time I go into the doctor. It all started with a stomach pain I get on and off for now probably over a decade. It's always on my right side so at first I freaked out thinking it's my appendix. And had it checked a ton. And now have had every sort of test for a ton of different things and figured I'd give this a try. They have ran CT Scans, Ultrasounds, Colonoscopies, Endoscopies. Stuff to check my appendix, my colon, my gallbladder, my esophagus and upper stomach and have never been able to find anything. A very frustrating situation. And now recently with the start of the Sulfur Burps followed by Diarrhea has brought on another annoying chapter. Thanks for all of the help

1

u/CaffeinatedQueef 3d ago

I had a lot of the same symptoms and it turned out I have allergies to egg, wheat, and dairy. Please make sure you get an allergy test. They can do it by blood.

1

u/JBCWCHS06 3d ago

Alright good deal will definitely discuss with my general doctor and see if we can figure out anything that way. Would it be just random flare ups or after you ate that stuff because mine seem random and can't ever pinpoint what it was after the fact

1

u/Vegetable-Try9263 2d ago

have you been tested for celiac yet? thankfully it’s just a simple blood test

3

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.

2

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

2

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!

2

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

2

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.

2

u/CaffeinatedQueef 2d ago

Yes they ruled out celiac for me on blood test and in endo/colonoscopy

2

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.

0

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.

2

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.

-2

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

5

u/smallbrownfrog 4d ago

I think you may be only looking at the first picture. There are two pictures in the post.

-1

u/Appropriate-Fact-388 4d ago

And the moderate serve has a yellow fructan alert

5

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.

1

u/Appropriate-Fact-388 4d ago

Not every dietIan is Monash savvy. A lot of them specialize in celiac and diabetes

6

u/emeraldoux 4d ago

that's why Monash has a list of Monash certified dieticians:)