Fodmap Eating Plan

Posted by Teresa, Volunteer Mentor @hopeful33250, Jun 13, 2020

I will be starting on the fodmap eating plan next week and I'm looking for some suggestions about following this plan for the first four weeks. Did you have the guidance of a dietician? Did you find any books, recipes, YouTube videos that helped you? I'm also wondering how you went about the addition of foods after the four-week restricted period?

Any success stories (I'd really like to hear them). Anything that was particularly helpful or difficult for you?

@astaingegerdm @thull @nancybev

@cectono

What is Fodmop?

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Hello @cectono,
Fodmap is an eating plan for those of us with IBS (irritable bowel syndrome). It basically eliminates gluten and some other groups of food that do not digest well in the small intestine.

Here is a link from Mayo Clinic's website, https://www.mayoclinic.org/search/search-results?q=Fodmap.

Here is a paragraph from that website:

"More recently, research has focused on the role of dietary factors in IBS; in clinical practice, a majority of diagnosed patients report worsening symptoms within a few minutes to a few hours after eating. One of the foods commonly thought to trigger symptoms is wheat, but whether gluten or some other component of wheat is responsible continues to stir debate."

@cectono, have you also had symptoms of IBS?

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Hello All:

I'm still working on adjusting to the Fodmap eating plan. I wanted to share with you all a Mayo explanation which has helped me and might help you as well.

What exactly is the FODMAP diet? Dr. Wang explains
https://connect.mayoclinic.org/page/gastroenterology-and-gi-surgery/newsfeed-post/what-exactly-is-the-fodmap-diet-dr-wang-explains/
Also, here is a video from Dr. Wang,
https://www.youtube.com/watch?time_continue=1&v=kGHVVyX6kQw&feature=emb_logo

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Theresa, can you forward the website for the FODMAP diet with menus and places to buy needed items! Looking for guidance! Moo1

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Hello @moo1,

I have found that most grocery stores do carry low fodmap items that are gluten-free (GF), dairy-free, etc. Here is a list of foods that are high fodmap (avoid these), and a list of foods which are low fodmap that you can generally eat without problems.
https://www.verywellhealth.com/foods-on-the-low-fodmap-diet-1944679
If you having a difficult time with this eating plan, I recommend that you ask your GI doctor for a referral to a registered dietician who can offer guidance. I am working with a dietician and she has helped explain the reason for the diet and how it helps. She even guided me to grocery stores in my area that carry an abundance of the low fodmap foods.

I have found there are some good books with recipes and suggestions for cooking. For example, you need to avoid garlic and onion (even garlic powder/salt and onion powder/salt). However, the dietician explained that you can use garlic infused olive oil which will add flavor to your foods without causing the digestive upsets.

You might check your local library to see what types of books they offer as well as your favorite bookstore.

How long ago did you start on the low fodmap diet, @moo1?

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@hopeful33250

Hello @moo1,

I have found that most grocery stores do carry low fodmap items that are gluten-free (GF), dairy-free, etc. Here is a list of foods that are high fodmap (avoid these), and a list of foods which are low fodmap that you can generally eat without problems.
https://www.verywellhealth.com/foods-on-the-low-fodmap-diet-1944679
If you having a difficult time with this eating plan, I recommend that you ask your GI doctor for a referral to a registered dietician who can offer guidance. I am working with a dietician and she has helped explain the reason for the diet and how it helps. She even guided me to grocery stores in my area that carry an abundance of the low fodmap foods.

I have found there are some good books with recipes and suggestions for cooking. For example, you need to avoid garlic and onion (even garlic powder/salt and onion powder/salt). However, the dietician explained that you can use garlic infused olive oil which will add flavor to your foods without causing the digestive upsets.

You might check your local library to see what types of books they offer as well as your favorite bookstore.

How long ago did you start on the low fodmap diet, @moo1?

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Theresa, thank you for your input! Sadly, Covid19 has caused me to be quarantined because of Metastatic BC, Chemo, and age!
Of course, being at home 24/7 heightens a desire for comfort foods, which heightens IBS symptoms!
Have you heard anything about the recommendation of Bifidm MlmBb75. A probiotic that has been in Clinical Trials! Moo1

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@moo1

Theresa, thank you for your input! Sadly, Covid19 has caused me to be quarantined because of Metastatic BC, Chemo, and age!
Of course, being at home 24/7 heightens a desire for comfort foods, which heightens IBS symptoms!
Have you heard anything about the recommendation of Bifidm MlmBb75. A probiotic that has been in Clinical Trials! Moo1

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@moo1

I'm sorry to hear that you are dealing with so many difficult health issues. I understand what you mean about COVID-19, isolation, and comfort foods. That is a difficult combination. I have tried many of the GF baking mixes that are available and I've made some of my favorite comfort foods. There are a variety of baking mixes that are GF (I use Krusteaz), including muffin mixes, double chocolate brownies, cakes, etc. I've also purchased GF graham crackers (Pamela brand is great) and crackers (Vans brand is very good, especially their Cheddar cracker).

No, I'm not at all familiar with the probiotic that you mentioned. My Gi doctor did recommend Kefir which has probiotics. I'm sure probiotics are great for most problems with the intestinal tract.

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@hopeful33250

Hello @woogie, I appreciate your post! I'm glad you are part of the Connect family. The fodmap diet is a dairy and gluten-free with other restrictions as well. It is especially helpful for people with IBS (irritable bowel syndrome).

You make a good point, not all good foods are good for everyone. I'm glad that you found the help when you became dairy-free. Have you tried any of the milk alternatives like Almond milk?

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Gluten Free for Dummies(University of Virginia) is a great source for celiac information (allergy to wheat).
It helped me greatly after my GI did a biopsy and a breath test and the lab tests indicated I had awheat allergy

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@helenfrances

Gluten Free for Dummies(University of Virginia) is a great source for celiac information (allergy to wheat).
It helped me greatly after my GI did a biopsy and a breath test and the lab tests indicated I had awheat allergy

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Hi @helenfrances,

Thanks for participating in this discussion. Could you tell me a little bit about what was helpful for you in adjusting to this new way of eating? How are you feeling now?

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@hopeful33250

Hi @helenfrances,

Thanks for participating in this discussion. Could you tell me a little bit about what was helpful for you in adjusting to this new way of eating? How are you feeling now?

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It was not difficult at all and more restaurants are offering gluten free items!
I would always offer to bring a gluten free dish or dessert to a party… and explain why. I soon learned that I was not alone! A fruit salad is always safe. Vegetables, salads are gluten free (minus the croutons). Fruit kabobs were always a hit.

Shopping and dining out:
1. Read list of ingredients on all products
2. Wheat is in many breads and baked goods.
3. Heaven is finding that there now are breads and baked goods made without wheat! They may cost a bit more.
4. Most restaurants are now serving something that is gluten free.
The research and book from the University of VA was extremely helpful.
I think there are also gluten free recipe books.
I am feeling great … always ask for the gluten free menu or ask the waitstaff what is gluten free.

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@marlailene111

I had c dif several yrs ago and ever since my colon digestive system was off. Then I got an overgrowth of bacteria from taking probiotic from there I started having IBS and had to try different diets bland diet, careful diet and now FodMap. The problem is not one of the diets makes me feel better. The bland is too much wheat and dairy, the careful diet no fiber, the FodMap has some foods that won’t work for me. But I am going to give up wheat and dairy and go glueten free for starters and try FodMap

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Hello you mentioned you had c Diff long ago and got bacterial overgrowth from probiotic. How long you took probiotic for after c Diff? I had c Diff 5 months ago and still on probiotic and still not feeling great and now trying the low FODMAP diet. Thank you for letting me know! And did the FODMAP work for you?

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I am on the Fodmap diet. I am also gluten free and dairy free. My doctor has me on Colestromine to help absorb some of the liquids in my intestines. I still have breakthroughs.

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@stefspad

Hello. I'm with the Neuropathy group but just noticed the FODMAP discussion and can't resist adding my two cents. I've been on the diet for about two years now and it works for me. The first month I went lactose- and gluten-free, then gradually added them back. I can pretty much tolerate both but try to limit myself to A2 milk, which is naturally lactose-free (hard to find but worth it the trip to Sprouts). Every once in a while I'lll try something that I love but that's on the FODMAP list (yes, I'm sick of carrots and green beans, too) but it usually ends badly. Like the sauerkraut I couldn't resist last week. I should add that I am self-diagnosed. When IBS kicks up, I sip apple juice, which works as a binder for me. Since there's not much fiber on the non-FODMAP diet, I also keep little cans of prune juice in the pantry. I started out following the advice of dietician Kate Scarlata (katescarlata.com) and have two FODMAP apps on my iPhone so I can check the occasional temptation. I've just started taking fruit & veggie capsules and am waiting to see the results. BTW, I love and eat red meat, which seems to agree with me. Until now, when I've mentioned the word "FODMAP" to people they just stare blankly. I'm glad to find a group that knows whereof I speak.

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What were the apps you use? I hadn’t thought to use apps to help and was like “ well, duh.. “ when I read that you did as it’s such a smart common sense suggestion! I looked some up in the App Store but there’s like a gazillion of them so I’m curious to know which ones you use since you obviously like them.

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