1. < Digestive Health

Low FODMAP ingredients - specific recommendations

Posted by Twocoastsm @marlenec, Jul 8, 2023

Am in the elimination phase. Just loaded the Fig app and to my chagrin “lactose or dairy free” items I’ve purchased and have been eating are potentially NOT low FODMAP - so help! What do you use for milk, cream (in recipes,) cottage cheese, yogurt, etc. - the brands I purchased have mushroom or lentil as well as other potentially problematic ingredients. Also - pasta, pizza, and flour - I thought almond flour in pizza dough and pasta would be safe but it’s marginal according to the app. Thanks!

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beebe | @beebe | Jul 11, 2023

Lactaid pills will not help if you are sensitive to the milk protein Casein. Figuring out if that is an issue is a process of elimination.

For cream based recipes canned coconut milk is a great substitution. Trader Joe's store brand is a good one that does not contain troubling additives.

My Husband eats pizza without cheese and thinks it is great. After a while you get use to life without milk products and do not miss them as much.

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ch47 | @ch47 | Jul 11, 2023
In reply to @lsdd13 "You can also just take a lactaid pill with dairy products..you can buy those over the..." + (show)
@lsdd13

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

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Recently, I had blood work to determine what foods I might be sensitive to, to possibly help with inflammation in some areas; (slightly off fodmap topic) and the difference between what should be avoided on fodmap and what I should avoid for inflammation was amazing!!! Almond products, eggs, great on fodmap, terrible for my inflammation.
Eggs were top of the list! Gluten, most dairy (except cheddar cheese???) were also things to avoid. Everyone is different…

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4 replies
ch47 | @ch47 | Jul 11, 2023

Ps learned to bake muffins with canned pumpkin, oat flour, coconut sugar, thick oat creamer to replace eggs, just added extra baking powder and baking soda to get some lift…delicious and free of everything bad!
I like to eat, so where there is a will, there is a way!

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lsdd13 | @lsdd13 | Jul 11, 2023
In reply to @ch47 "Recently, I had blood work to determine what foods I might be sensitive to, to possibly..." + (show)
@ch47

Recently, I had blood work to determine what foods I might be sensitive to, to possibly help with inflammation in some areas; (slightly off fodmap topic) and the difference between what should be avoided on fodmap and what I should avoid for inflammation was amazing!!! Almond products, eggs, great on fodmap, terrible for my inflammation.
Eggs were top of the list! Gluten, most dairy (except cheddar cheese???) were also things to avoid. Everyone is different…

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Dairy with a lactaid pill or lactose free dairy may be ok.
You should ask or explore!

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1 reply
ch47 | @ch47 | Jul 11, 2023
In reply to @lsdd13 "Dairy with a lactaid pill or lactose free dairy may be ok. You should ask or..." + (show)
@lsdd13

Dairy with a lactaid pill or lactose free dairy may be ok.
You should ask or explore!

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Thanks…will ask next appointment WHY I’m sensitive 😂 and see if that’s an option. Also, like SIBO, will add one thing at a time back after the ‘cleansing’

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ouchy | @ouchy | Jul 11, 2023
In reply to @emo "I’m not as familiar with the Fig app, but honestly I prefer the Monash app (it’s..." + (show)
@emo

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.

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* emo - Your suggestion for the Monash University application is excellent. As you pointed out, it gives guidance on foods that can be tolerated in smaller amounts.

Monash University research is where the FODMAP diet was born. They have continuous ongoing research, too. Their FODMAP website & blog is extensive even to having FODMAP-friendly recipes.

* Twocoastsm @marlenec - Hang in there; I know that it takes dedication and concentration to successfully complete a FODMAP diet trial. All those dietary restrictions are not forever, just until you can discover what foods - if any! - cause your irritable bowel syndrome symptoms. If none are discovered, then your Registered Dietician will give you the all-clear to resume a regular diet. If any problematic foods ARE discovered, then only those will have to be avoided into the future.

I know from experience that many gastroenterologists may (or may not) have heard of the FODMAP approach, but very few know how it works. You will need that referral to a Dietician who has been certified by Monash U or has actual experience with FODMAP.

Best of luck!

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ouchy | @ouchy | Jul 11, 2023
In reply to @hopethereisnothing "I am also in the elimination phase of the low FODMAP diet. I almost only eat..." + (show)
@hopethereisnothing

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 ?

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hopethereisnothing - Do not go it alone. Make sure your Registered Dietician is certified by Monash University or has experience with FODMAP diet. Supplement your knowledge with the Monash U's application - It provides lots of support, education, and gives amounts of what foods you can safely consume. Remember, the amounts go PER MEAL, not per day. The Dietician will help you through the elimination phase, then through the reintroduction phase.

The Monash U's website / blog includes recipes as does their application, I think. (I deleted it quite some time ago when the diet did not help me, so maybe I dis-remember.)

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ouchy | @ouchy | Jul 11, 2023
In reply to @ch47 "Recently, I had blood work to determine what foods I might be sensitive to, to possibly..." + (show)
@ch47

Recently, I had blood work to determine what foods I might be sensitive to, to possibly help with inflammation in some areas; (slightly off fodmap topic) and the difference between what should be avoided on fodmap and what I should avoid for inflammation was amazing!!! Almond products, eggs, great on fodmap, terrible for my inflammation.
Eggs were top of the list! Gluten, most dairy (except cheddar cheese???) were also things to avoid. Everyone is different…

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ch47 - The FODMAP diet eschews grains with gluten as a component (until you rule them in or rule them out), but NOT because of the gluten, which is a protein. The problem with those grains are the oligosaccharides - the "O" in FODMAP - primarily the fructan component, that are the problem in IBS. It just happens that grains with the problematic oligosaccharide sugars also have gluten, not usually problematic in IBS. "Gluten-free" in FODMAP is just a short-cut way of knowing what to eliminate.

From the Monash University website, the developers of the FODMAP diet - https://www.monashfodmap.com/blog/avoiding-wheat-how-strict-on-low-fodmap_10/

The best of luck!

REPLY
1 reply
cpd54 | @cpd54 | Jul 12, 2023
In reply to @ch47 "Recently, I had blood work to determine what foods I might be sensitive to, to possibly..." + (show)
@ch47

Recently, I had blood work to determine what foods I might be sensitive to, to possibly help with inflammation in some areas; (slightly off fodmap topic) and the difference between what should be avoided on fodmap and what I should avoid for inflammation was amazing!!! Almond products, eggs, great on fodmap, terrible for my inflammation.
Eggs were top of the list! Gluten, most dairy (except cheddar cheese???) were also things to avoid. Everyone is different…

Jump to this post

Until I did a good sensitivity test FODMAP wasn’t working for me. The foods I was sensitive to were allowed on low FODMAP.

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1 reply
ch47 | @ch47 | Jul 12, 2023
In reply to @ouchy "ch47 - The FODMAP diet eschews grains with gluten as a component (until you rule them..." + (show)
@ouchy

ch47 - The FODMAP diet eschews grains with gluten as a component (until you rule them in or rule them out), but NOT because of the gluten, which is a protein. The problem with those grains are the oligosaccharides - the "O" in FODMAP - primarily the fructan component, that are the problem in IBS. It just happens that grains with the problematic oligosaccharide sugars also have gluten, not usually problematic in IBS. "Gluten-free" in FODMAP is just a short-cut way of knowing what to eliminate.

From the Monash University website, the developers of the FODMAP diet - https://www.monashfodmap.com/blog/avoiding-wheat-how-strict-on-low-fodmap_10/

The best of luck!

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Thanks…great info to share!

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