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This is why working with a nutritionist, at least at first, is so important. I have been on a Low FODMAP diet for two months and I am not eating any of the items you mentioned. No garlic, no onions, no chocolate and very little sugar. That is what happened to me at first. I went to the websites, read the food lists, and started to eat stuff that triggered more diarrhea. The diet starts very restrictive and slowly expands to other foods. It is important to follow a certain method for the diet to work. It is not just a matter of reading a list and start eating Low FODMAP foods. I almost gave up on the diet until I went to see the nutritionist and we adopted a method. Can’t emphasize this enough. It is how foods are first eliminated and then very slowly reintroduced. One can’t just randomly eat all the foods that are listed on the FODMAP diet. The diet must be individualized to your needs and specific problem, I.e., CDiff versus SIBO versus FM. It may be that some people can eventually eat onions again while someone else can never even look at onions again. You may be able to eat very little at first, which is what happened to me. I am very slowly now reintroducing foods. Garlic, onions and chocolate are not even in my horizon at this point. Still, I have not experienced diarrhea in two months and gained 10 of the 20 lbs I lost by following this diet under the supervision of a nutritionist.
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Totally agree with guthealth regarding the FODMAP diet. I'm still on the reintroduction phase of the diet and not quite yet at the total low-FODMAP diet stage. I have also found it is very important to follow a certain method for the diet to work....and to really strictly follow it. I have yet to cook any low-FODMAP recipes. I just make things that are in my current allowed list based on the program the nutritionist helped me define. I cannot have salsa, garlic, onion, beans, etc. yet. Not at this stage.
As you progress slowly adding foods, you may find that the quantity and frequency may also be a determining factor. For example, you might be able to tolerate 1/4 cup of beans but not 1/2 cup. Or you can have chocolate one day but cannot have it again for another 3 days. I know I can have 1 Hershey's chocolate kiss to satisfy my craving; but no more!
But I'm also one of the lucky ones that just has FM; no other major complicating factors.
One thing I have learned....and I think its because my system is so 'clean' now due to the elimination phase of the diet (which I extended well beyond the 8 weeks). In the past I could eat something and really not feel well and have issues, but now my intolerance reaction is a lot more intense. I accidentally had mayonnaise at a restaurant (big no/no; they use HFCS). I was in severe pain from the cramping. In bed for 2 days back/forth to bathroom. I'll never make that mistake again!
I like the way you explained the process of working with a nutritionist to carefully test which foods are your FODMAP. This has helped me tremendously. I would like to add that I am doing well with drinking Keifer every day. My doctor suggested that I make my own, so I have been watching youtube videos every day and assembling the few items I need to make it.
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Thanks! After being on my own with fm since 2002 I may have already figured out most of what I can and cannot eat, but will probably try linking up with a nutritionist.