Low FODMAP ingredients - specific recommendations

I’m not as familiar with the Fig app, but honestly I prefer the Monash app (it’s paid, but you pay once for a lifetime and get all the updates first when they certify new things). There’s also a section of the app that explains the diet in more detail, which can help because there’s a not insignificant risk of becoming too restrictive or developing an eating disorder or disordered thoughts around eating (don’t want to scare you, but I never would have thought I’d be at risk for that and it happened to me, only for me to find out it’s extremely common).

The Monash app gives the specific serving sizes that are considered low or higher FODMAP. i.e. There are low FODMAP servings of wheat based pasta, almond flour, and milk.

Lactose free milk is fine; there are also low FODMAP servings or almond; coconut; and oat milk. Most lactose free dairy (ie yogurt or sour cream).

Not sure where you are in the research phase, but I’ve found Kate Scarlata’s website very helpful. She has grocery lists and clear explanations of the FODMAP diet: https://www.katescarlata.com/fodmaps-101

I know it’s not always very accessible, but I found it worth it to work with a GI dietician. We actually didn’t do the full elimination protocol; she explained that at academic medical centers they’re using it less and less often because of the risks of developing an eating disorder and impacting gut health if people are on the elimination phase for too long. We did a targeted approach. But also I know that can be really hard to access…

Hopefully that helps and isn’t more confusing >_< Kate Scarlata’s website is pretty accessible though if you haven’t made your way to it yet. I hope the fodmap reduction helps you.

So sorry that you sort of have to start over…but not a life sentence. Most sauces have garlic onion or both, the worst things you can eat for SIBO.
Tomatoes, parm cheese are limited, but mixed with some proper portion of yummy vinegar and seasoning, taste wonderful over a bed of raw spinach, topped by some hot Pasta Joy brown rice pasta, then your own warm sauce on top. Meat of choice.
Rice flour will make a decent gravy.
Kosher salt is great.
Roasted fresh veg and baby potatoes
You can make these rice flour, sort of tortillas, called Roti, and then freeze them for when you are having an urge for a bread thing. Pop them in the toaster! Yum. Recipe on package of Red Mill rice flour.
Every thing new I made took at least one practice session…
Probably will be a while before real pizza…just because GF, doesn’t mean you can have it.
I was so miserable with SIBO and it took so long to find out what it was, I took a deep breath and just figured out how to make food taste sort of good and stuck to it. Hard. But worth it.
Worst part of the diet was reading labels in the beginning…checking every thing I put in my tummy!
no cheating and good eating!!!

I am also in the elimination phase of the low FODMAP diet. I almost only eat home made food, made from fresh ingredients, to make sure I don't have " accidents" , however I still feel I am not doing it right as portion sizes are difficult to control. I just need to know, for how long should I continue to follow the diet if I don't feel improvement of symptoms? I mean when will I know the diet is not working with me ?

You are doing the right thing! Homemade is the best, and as you said, you can control exactly what you eat.

How long have you been doing it?

Doctor that helped me said 4 months of elimination, but I have read 3 months. I did 4, because I didn’t want to do it again. It has been a couple years since I have done it, so not remembering exactly how I portioned things, but there are so many sites that may help you figure out how much to have of foods with low fodmap.
If you have been doing it for months, maybe consider a dietitian to help with portion sizes of what things at each meal, and how much low fodmap food you should have in a day.
Good luck!

Thanks for your reply. I am just starting low FODMAP diet, still in the first week but I sometimes get frustrated when I get bad symptoms and think of quitting, especially that, in the whole period of my illness I didn't notice any connection to any particular food ( except onions which give me terrible gasiness). I will be getting a food scale to further control portion sizes. I am trying to stick to the diet more strictly and I know I will need time to master it so the results may be delayed, but I sometimes question my patience.

Glad you are getting a scale! I never used one, just tried to eat as much ‘clean’ food as I could, and just tiny bits of low fodmap. I never ate any fodmap foods that I wasn’t aware of. No dining out…I had such horrible painful bloating that I would do anything to fix it. Took two years to diagnose…😱
I wish I knew sooner, and had the opportunity for a discussion community like this…
Stick to it and will be over before you know it!!!

Ps…not just one or several foods, but what you think and are healthy foods, turn into the sugar (?) that they eat. You are starving them…

FODMAP diet is a medical diet. It’s best to go to a dietician and get guidance. I have a friend who used an app and it greatly misled him. Perhaps you are using a doctor recommended app? My advice might not apply to you and I apologize if that is the case. I admire your self advocacy and wish you well.

I don’t eat dairy free.I eat “lactose free”. I eat lactose free real dairy products!
Lactaid is one brand.Good culture makes lactose free dairy as well.I buy it at Whole Foods or Safeway.

You can also just take a lactaid pill with dairy products..you can buy those over the counter at Costco and all drugstores.