Low FODMAP ingredients - specific recommendations

That’s what I found out with my test…

Yes, I am "more than" FODMAP sensitive. Absolutely no grain products or meat (low-fat fish is okay). I follow other IBS-C recommendations too.

Hi - -I am sensitive to just about everything. Hopefully, you are not.

Monash lists a number of breads you can eat in moderation. Just be patient but be cautious. For some, the impact of FODMAPS is additive, which means that four low FODMAP foods at the Monash serving size at one meal could add up to be a trigger.

Through trial and error and and consultation with the Monash FODMAP app, I eat (1) grain-free (2) zero or trace Monash FODMAP food items other than grains, (3) non-fat Lactaid Milk (or 1% fat) and (4) little fat.

You may be able to eat lactose-free sour cream/cottage cheese (Lactaid Brand), Lactose-free butter (I don't remember the brand), and lactose-free cheese (Cabot brand and a certain parmesan/romano from Italy that is easy to get).

For 'flour" products, if you don't want to buy what the Monash app suggests, look at the ingredients of the bread they suggest and find a gluten-free flour that is similar and bake your own.

(Since that doesn't work for me, I use LiveKuna green plantain flour, Azure Market pea protein powder isolate, and Bob's Red Mill potato starch as my "flours." When baking bread, I add some psyllium seed meal and chia seeds.)

As far as other food items, I am pretty restricted. I use Asian 100% sweet potato noodles for pasta. I use Fody brand condiments in small quantities as well as gluten-free soy sauce. Egg whites (as yolks are a problem for me). A bit of super-firm tofu. I eat fish such as cod and tilapia. Salmon and turkey/ chicken breast are triggers. No liquior, no coffee. I make my own ice cream and jello. I eat microwaved green (hard) plantains as I am sensitive to sweet foods and use Stevia and sometimes maple syrup. My hot cereal is like Cream of Wheat and contains plantain flour, protein powder, egg whites, and my milk, using Stevia to sweeten. I stay away from insoluable fiber, a trigger.

That all helps a lot, but what sent me into the touch-down zone was adding 1/2 - 1 teaspoon Bragg's Organic Apple Cider Vinegar to each meal or significant snack. It helps me digest everything. Putting the vinegar in water or drinking that mix later (if I forgot to add it to the food) doesn't work nearly as well.

Good luck -- everyone is different and I am confident you will find what works for you. Do not give up.

What kind of blood work did you have done? Did your PCP do it for you? I would love to find out what I’m sensitive to.

I went to a clinic, (run by a cardiologist, board certified in that and also board certified in holistic (not sure the name?) medicine and nurse practitioner whose specialty is also cardiology. )
They did a blood test, sent to a lab, that tested about 250 foods and seasonings, as well as cholesterol and normal things.
Results came back with foods in order of most sensitive.
I did it to see if my inflammation would reduce if I avoided certain foods. My top food for sensitivity is eggs…love eggs…we shall see what happens. As time goes on, you can slowly add back one food at a time, see if things flare up, then go on to the next one. Similar to fodmap programs.
However, my most sensitive foods were opposite of what you can eat on fodmap 🤣 good thing I no longer do the fodmap diet, I’d have nothing to eat!!!

You have put some amazingly hard work into finding some things that work for you! Eating is a must, though…😁 (apple cider vinegar is a wonderful thing!!!)
My sister has sensitivity to many foods and also copper and most meds, RX and over the counter.
She has also had to put remarkable effort into caring for her boys, both developed severe peanut allergies as bitty kids…She even wrote and published a child’s cook book on how to make simple children’s snacks and meals that they would want to eat, instead of what everyone else was eating. One son pretty much grew out of the problem, the other one at 26, is deathly allergic, even the smell of peanuts roasting as you walk past on the street, has sent him to the hospital.
So, she has been aware for most of her life how food, etc affects her (and her family).
She needs allergy meds, and has three that she routinely rotates. She is allergic to poly glycol, in LOTS of stuff. On and on.
Needless to say, her stress levels on foods, meds is/can go over the top.
Something that she has found to help, through counseling, is to put all of her stressors into two timed periods a day, and not allow herself to worry about these things outside of those times.
She also has followed
you tube videos that help relieve stress.
Her doctor has suggested that her severe allergic reactions to many things might/could be related to or enhanced by stress; she has been working on this model for a bit and hoping that it will help.
He also suggested that having occasional tiny bits of the foods that she is sensitive to, might be helpful, in that if she were to accidentally have something, her reaction might not be as bad.
I’m not sure if any of this is helpful to you as we are all different, and you seem to be in a good place…
Be well!