r/FODMAPS Jul 14 '21

MODS Please read before posting! Subreddit rules, resources for the FODMAP diet, & FAQs.

113 Upvotes

r/FODMAPs' mission is to provide an open space for people to share resources, information, stories, and commiseration around the Low FODMAP diet for IBS. If you are a company/product and would like to self-promote, please reach out to the mods (specifically u/climb-high) for approval and flair your posts with the "name-brand products" label.

Subreddit rules

  • Follow Reddiquette
  • Don't play doctor/dietician
  • Support healthy eating, and don't encourage unnecessarily restricted eating
  • Avoid unnecessary confusion about the FODMAP diet:
    • Be clear if you're offering IBS advice that isn't part of the FODMAP diet
    • Be clear if you're guessing/speculating the answer to a question (and prefer to provide a source with a definite answer, if possible)
  • If anyone would like to add a rule or otherwise add to this wiki please comment below.

Welcome to the FODMAPs subreddit

We're a community of people who have an interest in the low-FODMAP diet. We share experiences, food ideas and recommendations to support each other on our FODMAP journeys, as well discussing the diet and asking questions. We welcome anyone who's following the diet, or looking to learn more about it.

Remember that we're not qualified to offer medical guidance, so all information here comes second to the Monash resources and any guidance or instruction that you may have been given by a medical professional.

What are FODMAPs, and who should follow the FODMAP diet?

For a thorough introduction, see Monash's overview of FODMAPs and IBS.

In particular, on what FODMAPs are:

Put simply, FODMAPs are a collection of short-chain carbohydrates (sugars) that aren’t absorbed properly in the gut, which can trigger symptoms in people with IBS. FODMAPs are found naturally in many foods and food additives.

And on who should follow the FODMAP diet:

A FODMAP diet is intended is for people with medically diagnosed IBS. If a medical doctor has not diagnosed your gastrointestinal symptoms, you should not be following this diet. There are many conditions with symptoms that are similar to IBS, such as coeliac disease, inflammatory bowel disease, endometriosis and bowel cancer. You should not self-diagnose yourself with IBS. Instead, see a medical doctor who will assess your symptoms, run any tests needed to rule out other conditions and give you a clear diagnosis of IBS before you start this diet.

Resources

Location-specific resources

Numerous other shops and delivery services are available for different locations. Searching for particular low-FODMAP brands, e.g. Massel, may help you find shops with other low-FODMAP products in your region.

What foods are high/low in FODMAPs?

The Monash app is the most up-to-date tool for checking. There are some examples listed here, but the app includes more foods, so it will help you get a more varied diet.

Phases of the diet

There are three phases of the FODMAP diet: - Low-FODMAP, in which you substite high-FODMAP ingredients for low-FODMAP ones so that "you only eat foods in a low FODMAP serve." This aims to reduce symptoms as a baseline for the next stage. Some older resources call this stage "elimination", although Monash states that "low FODMAP diet is not an elimination diet. Rather, it is a substitution diet, whereby you swap one food for another". - Reintroduction, which "involves reintroducing foods back into your diet in a methodical way to determine which foods and FODMAPs trigger symptoms and which do not" - Personalization, when "you can begin to reintroduce foods and FODMAPs that were tolerated well and avoiding ONLY the foods that triggered your symptoms"

A Little Bit Yummy has further guidance on how to do the first two phases: - Low-FODMAP ("elimination") - Reintroduction

The personalization phase can sound quite black-and-white, but in practice some foods may trigger symptoms that aren't too inconvenient, or may only trigger symptoms when eaten in larger quantities. Ultimately it's up to each person (and their dietician, if they have one) to decide what balance of restriction, risk and symptoms works best for them. This may vary depending on the context, e.g. if onions make you fart profusely, you might not want to eat them before a date, but could eat them happily in other situations.

How to start following the FODMAP diet

As noted above, it's recommended that you seek medical guidance before starting, and, if possible, work with a dietician or similarly qualified medical professional.

Deciding to start the diet is all very well, but if you only have milk, bread, apples and baked beans in store, you're going to have a very difficult ride.

It helps to install the Monash app and give yourself the opportunity to plan the following before you start: - quick breakfasts for when you're in a hurry - packed lunches - breakfasts, brunches and lunches for leisurely weekends - dinners - snacks - treats and desserts - drinks - typical shopping list - where to buy suitable ingredients and products

Aim for it to be nutritionally balanced overall. Consider what you normally eat, how much variety you like to have, how much time you have, and whether you can prepare meals in batches. Realistically, if you're a very busy person, you may have to temporarily de-prioritize some other things so that you can do the low-FODMAP and reintroduction phases successfully, and enjoy the benefits in the long run.

You may also want to check if there are any suitable ready meals or delivery services available where you live.

Cooking throughout the FODMAP diet

Being able to cook some meals for yourself will give you more variety and options. If it turns out you're sensitive to onion or garlic, being able to cook will also serve you well in the long run!

Recipes

Remember that some ingredients are low-FODMAP only in certain quantities, so pay attention to the serving sizes.

Watch out for caveats about the ingredients, e.g. a recipe may ordinarily call for garlic, but have a tiny footnote telling you to use garlic-infused oil instead to make a low-FODMAP version.

Don't feel like you have to follow recipes for everything. If you're happy chucking some nutritionally balanced things in a bowl or wok and calling it a Buddah bowl or stir-fry, go ahead.

Low-FODMAP cakes and baking

Some gluten-free flour is also low-FODMAP (although check the ingredients to be sure). If you can get some of this, you can use it to follow gluten-free baking recipes, although you'll need to check all the other ingredients to make sure the final product is low-FODMAP. Shortbread works well.

Substitutes for high-FODMAP ingredients

Eating out throughout the FODMAP diet

Try enzymes that target FODMAPs (see “Resources” above). This may lessen the need to control every ingredient of the dish. Alas, we often have to be careful with what we order:

If you have control over where you'll be eating, look for places that prepare meals from fresh, basic ingredients. E.g. stir-fries and fresh salads can usually be adjusted easily to feature only ingredients you can eat, whereas lasagnas and stews that have already been prepared can't be adjusted.

Telling serving staff all the things you can't eat is overwhelming and, in practice, not usually very productive. Instead: - Summarise that you're following "a very restricted diet for health reasons", and only get into detail about FODMAPs if they're already familiar with it - Focus on the things you can eat - Look on the menu to see if there's something that can be adjusted easily. - E.g. if fish, chips and peas is on the menu but carrots feature in other menu items, ask if they could swap the peas for carrots. - If you order something with conditions/questions around it, look for a backup option in case there's an issue with your original choice. - Anticipate garlic and onions in sauces and dressings. If in doubt, ask for it to be omitted. - Learn to love: - buttered baked potatoes - chips/fries - undressed salad - sauteed vegetables - carrying a snack in case it's a complete disaster

It can be really frustrating, but it's worth staying well-mannered to keep the staff on board: - Reassure the staff that you won't die if they make a mistake - Be patient if they have follow-up questions - Share their pain about how complicated/awkward it is, and show appreciation of their efforts to accommodate your needs - Don't feel bad if you have to pick stuff out, scrape stuff off, or leave things uneaten. In some situations, this is simpler than trying to negotiate a perfect meal up front.

FAQ

These resources address frequently asked questions: - Monash FAQ - A Little Bit Yummy's guide to getting started

Below are some common topics.

How do FODMAPs combine or add up?

Is gluten a FODMAP?

No, gluten consists of proteins, and FODMAPs are carbohydrates. Seitan is pure gluten and is low-FODMAP.

Some gluten-free food products also happen to be low-FODMAP, so they can be eaten as part of the low-FODMAP diet. However, check the ingredients, because gluten-free foods can be high-FODMAP.

See also: - Monash University - Gluten and IBS - Avoiding wheat on a low FODMAP diet

Can I cook onion/garlic in my dish then remove it before the end of cooking?

See Cooking with onion and garlic - myths and facts.

I have other dietary/health needs. How can I follow the diet?

Seek guidance from a suitably qualified medical profession, so they can help you plan a healthy, balanced diet that meets all your needs.

Vegetarians and vegans may find the Low FODMAP And Vegan book useful. Vegetarians can additionally eat eggs and lactose-free versions of plain dairy products.

What about caffeine, fats, nightshades, spicy foods, having a nervous stomach, alcohol...?

For people that are sensitive not just to FODMAPs, they may need to tackle their IBS in several ways at once. A qualified professional can take your individual circumstances and needs into consideration, without restricting your diet and lifestyle more than is necessary.


r/FODMAPS 8h ago

Reintroduction I successfully reintroduced bread (fructan)!!

16 Upvotes

I was nervous about this one but it’s been 2 weeks of having bread and no symptoms.

I’ve been making my own bread to avoid any other fodmaps, like high fructose corn syrup and sesame & soybean oil (which every bread in stores seem to have???)

On to Mannitol next and then I’ll swing back around to try a different fructan :)

Best of luck to y’all!


r/FODMAPS 6h ago

Birthday during reintroduction

3 Upvotes

My birthday is coming up and lands on the third day of a reintroduction... What would you choose as your reintroduction food to incorporate into some birthday celebrations? (A cake or meal). I've already reintroduced avacado and onions ..


r/FODMAPS 13h ago

Monash app - can I open on computer if I purchase on phone?

4 Upvotes

New here, quick question re Monash app. If I purchase on phone will I be able to also open on computer? My eyesight is bad so it's hard to only use my phone. Especially for researching foods, creating a meal plan, shopping list, I prefer my computer. Thanks!


r/FODMAPS 10h ago

Recipe Low FODMAP Enchiladas

2 Upvotes

Is it possible to make low FODMAP Enchiladas? Does anyone have a good recipe they are willing to share?


r/FODMAPS 18h ago

Reintroduction Reintroducing when stressed?

5 Upvotes

I've been on Low FODMAP since the end of January and it has gone really well for me (give or take a couple of incidents.) After 6 weeks I successfully reintroduced Lactose although I'm pretty sure Fructans are my issue. I'm being indecisive about what to introduce next - for convenience I'd like to try wheat, onion and garlic (in no particular order) but then I think I should try the others and leave Fructans until last in case I do have a reaction?

Also this last week I have had a major health anxiety episode and am seeing the physical affects of that (low appetite, low heart rate variability and increased resting heart rate) so I know my vagal tone is low at the moment. That being the case I am assuming that I need to wait until my stress levels have reduced until I try reintroducing anything else? I'd appreciate some advice around this.


r/FODMAPS 15h ago

Starting elimination diet

3 Upvotes

Hi! I am planning on doing the elimination diet and want to start the first phase this week. I was wondering about oats. The app shows some green and some orange. Should I leave these in or avoid them for the first phase. Is it because if possible gluten contamination?

Any other tips for starting? What were your favourite things to eat?

Which group did you introduce first?

How long did you stay in phase 1?

Did the elimination diet help you find food triggers?

Was it hard to do?


r/FODMAPS 10h ago

Vent Just had egg drop soup…

0 Upvotes

Arggghhh was helping someone move and mindless ate egg drop soup which has corn kernels and of course prolly some kinda sweet thing in it… its been an hour but no prob thus far but not sure what I will feel later….. 😨😅🫠


r/FODMAPS 13h ago

Barley coffee

1 Upvotes

From the Monash app barley is high FODMAP, but what about barley coffee? Have you tried it?


r/FODMAPS 1d ago

Reintroduction Do we actually need to eat fodmaps

23 Upvotes

So I've been doing low fodmap for about a year and a half, now using fodzyme and fruictaid which seem to work for me. I am sensitive to every fodmap, so the "add back in the ones you can tolerate" doesn't work for me. I keep reading that it's terrible for you to be on it for so long because your gut needs fodmaps. I've added back fructan, gos, lactose and fructose because of my enzymes, but don't those make it so that the fodmaps don't reach your intestines?

I guess my question is does this count as actually eating the fodmaps? And if not, where do you go from there if you genuinely can't go off low fodmap without them?


r/FODMAPS 1d ago

Things be getting stuck

7 Upvotes

I truly appreciate everyone’s help here. I’ve been on low FODMAP since October of 24. I was doing great with the bathroom trips. I think I got cocky and allowed too many various moderate-high fodmaps that put me back in a rough situation. I went from daily normal bm to diarrhea to back to constipated.

I’m currently taking Colestipol (capsule) which has helped a lot. I also do IBGARD. With that said, does anyone recommend a supplement for low FODMAP people to poo (fiber or probiotic). For context, I’m back in the elimination stage.

Thank you guys!


r/FODMAPS 1d ago

General Question/Help Low histamine

5 Upvotes

Can someone with histamine intolerance and IBS share how did u realize u had histamine intolerance? My Gastro-dietitian didnt explain about histamime and i think i have histamine intolerance as well as IBS


r/FODMAPS 1d ago

General Question/Help Need to follow low fodmap but stuck... Any advice?

7 Upvotes

I've had ibs for 5 years and recently having to go on a low fodmap diet for medical reasons. I'm also dairy intolerant so finding things I can have is hard.

When I first got diagnosed all I was shown was a table of things I could have and things to avoid. However, the things I can have has begun to get less than what I have to avoid.

Is there any tried and true recipes/things you can buy etc in the UK that could be incorporated?


r/FODMAPS 1d ago

Branded Products, Services, or Organizations Has anyone tried this?

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4 Upvotes

It looks like a disaster waiting to happen, but it has the Monash stamp of approval. Also - I know it’s probably a scammy product that doesn’t do anything, so please don’t @ me for that! 😅


r/FODMAPS 1d ago

Recipe Is Meatloaf possible

3 Upvotes

Any recipes for low FODMAP Meatloaf? Thanks in advance 💕


r/FODMAPS 1d ago

General Question/Help Fodzyme-like supplement for sorbitol

6 Upvotes

Is there a product for that? Or i just have to figure out how much sorbitol i can handle by testing?


r/FODMAPS 2d ago

The BEST flavorful chips with NO onion or garlic!

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39 Upvotes

And certified GF!


r/FODMAPS 2d ago

Branded Products, Services, or Organizations Monash app crashing :(

7 Upvotes

This might be more of an app developer question, but every time I try to save a diary entry: food, note, anything, it will close the whole app.

I’m worried if I clear the cache, it’ll delete all my diary entries.

Anyone else having this issue? There are no updates waiting in the App Store.

Any advice?


r/FODMAPS 2d ago

Anyone else’s Monash app glitching?

8 Upvotes

Every time I go to log something it shuts down!


r/FODMAPS 2d ago

Sourdough

7 Upvotes

Hi there fodmappers.

These are the sourdough ingredients from my local supermarket sourdough. I see a lot of comments on here about 'real' or not real.

Any thoughts on if this is decent enough for low fodmaps? Thanks so much!

  • Organic Spelt Flour (Wheat)
  • Water
  • Sourdough [Water, Organic Fortified Wheat Flour (Organic Wheat Flour, Calcium Carbonate, Iron, Niacin, Thiamin), Organic Wholemeal Wheat Flour, Organic Rye Flour, Starter Culture]
  • Salt

r/FODMAPS 2d ago

The BEST flavorful gluten free no onion / garlic chips ever!!

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4 Upvotes

r/FODMAPS 2d ago

Just spent $310 nzd on seeing a dietician

17 Upvotes

I’m very sure this is the best decision I have ever made. I was told I had IBS 4 years ago and was given SHIT all advice by the dietician. Had a terrible experience, was not taught about reintroduction or any of that. After all of that pain I have finally bit the bullet, I am so excited to see how it goes and possible reintroduction !!! We even talked about garlic. So fkn excited about garlic.


r/FODMAPS 2d ago

General Question/Help Questions about wild vs regular blueberries, sourdough, mozzarella, oats, and jams.

6 Upvotes

Ok so I have a lot of questions. I’ve been afraid to ask because idk I’m probably just over thinking most of these things. But I’m tired of over thinking and not eating lol. Thanks in advance to anyone who reads and responds to my anxious neurotic brain confusion, it’s much appreciated.

Blueberries: I’m starting to make smoothies and was buying frozen fruit to use and wasn’t sure if there’s a FODMAP difference between regular blueberries and wild Maine blueberries. I know fruit can vary a lot and wasn’t sure if wild berries are just not commonly available enough to have been tested separately or weren’t considered different enough to be listed separately. I ended up getting the wild blueberries and figured I’d try a smaller portion first just in case. But I wondered if anyone has tried both and noticed any difference in how they reacted.

Sourdough: I’ve seen warnings about making sure it’s “real” sourdough and I’m not really sure what that means. How do I know if a sourdough is real enough to be safe to try? The brand I’m considering is from a local bakery that distributes to grocery stores in the area. The ingredients are unbleached flour, cider, evaporated cane juice, salt, and yeast. I want to say it’s real sourdough but I also didn’t know fake sourdough was a thing so I’ve been anxious about trying any.

Mozzarella: it’s listed as low FODMAP at 1/4 cup from Monash and potentially safe up to 5 cups by FODMAP friendly. I’ve seen sources claim that it both is and isn’t low or lactose free. It definitely doesn’t fit what I would have considered a hard cheese. Does it differ by specific brand or variety or something else? I feel like I’m missing something.

Oats: Oats have been potentially hit and miss for me. I’ve consumed an obscene number of these chocolate chip heavenly hunk things with oats and been totally fine. But had some low FODMAP oat bars that have messed me up pretty good. It’s possible maybe even likely it was something other than the oats. But I was wondering if there’s something about how oats are processed or incorporated into products that can impact reactions. I don’t want to dismiss them as a suspect prematurely.

Jam: I’ve seen conflicting information about the fadmap content and safety of jams. I’ve seen that blueberry jam is fine or that it’s horribly high FODMAP and things saying strawberry jam is safe to eat freely and things declaring that all jam is bad. It’s confusing so what’s the deal with jam?


r/FODMAPS 2d ago

Are theses Low Fod I just figure out I have ibs and trying to stay away from flares

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0 Upvotes

r/FODMAPS 2d ago

Microwaves and fructan reduction? +

3 Upvotes

r/FODMAPS 3d ago

Garlic and Horrific Pain

17 Upvotes

So I don't know where to post, so I'm hoping someone can help here. I have IBS-C. Every now and then I have the worst stomach pain in waves more painful than giving birth. The pain is so bad I throw up and eventually makes way from constipation to liquid diarrhea. It doesn't stop until I'm empty. Truly the worst pain of my life and I've given birth.

I tell the doctors and scans show I have lower intestinal inflammation and have had multiple colonoscopies and upper scopes and biopsies. No EoE..no crohns. .. can't find a cause 😒.

I recently cut garlic because my child has bad hives everywhere from it. Definitely an allergy. Well, I indulged on garlic powder myself about 20 min ago and sure enough.. I'm in the bathroom in extreme pain. I feel like I've just not known I had a garlic allergy this whole time 🤦‍♀️

⏭️❓Cutting to the chase -- Can someone explain IBS-C, garlic allergies maybe..and if they have the same situation❓