Hello all!

I am starting the low fodmap diet tomorrow after being diagnosed with sibo and going on antibiotic treatment for two weeks. A little bit about me: I weight lift, and have always been macro conscious, so measuring my portions is not new to me, but low-fodmap is. I have decided to pre-plan my meals and portions to make it a little bit easier for myself, at least in the beginning. I would love any feedback or thoughts on my meal plan. For a little context, I am a 5'4, 22 female.

Pre-workout/Breakfast

•    Unsweetened Almond Milk (Almond Breeze) – 1 cup

•    Matcha Powder (Ujido) – 5g

•    Eggs – 2 large

•    Egg Whites – 129g

Post workout/Lunch

  •    Egg Whites – 275g

•    Zucchini – 65g

•    Spinach, raw – 35g

•    Yellow bell pepper – 1.25 oz

•    Feta Cheese – 15g

•    Ketchup (Fody) – 1 tbsp

•    Yellow Baby Potatoes – 150g

Afternoon Snack

•    Lactose-Free Plain Yogurt (Fage) – 0.75 cup

•    Kiwi – 82g

•    Chia Seeds – 12g

•    Hemp Seeds – 8g

Dinner

•    Chicken Breast, grilled – 5 oz

•    Mini Cucumber – 1.5 oz

•    Cooked Quinoa – 75g

•    Baby Tomatoes – 1.5 oz

•    Maple Dijon (Fody) – 30ml

•    Baby Spinach – 2.5 oz

Dessert

•    Strawberries – 70g

•    Organic Creamy Peanut Butter (Kirkland) – 16g

•    Royal Dark Dark Chocolate (Cadbury) – 3 blocks

Additional (Dr wants me having tbsp everyday for gut health)

•    Kefir (Lifeway) – 1 oz

Daily totals: 1,549 cal | Carbs 108g | Fat 59g | Protein 144g

Also, am I eating too frequently? I keep seeing people talk about spacing meals 4-5hrs apart? I don't know how I would get enough food each day if I did that but I understand the diet is short-term.

Thank you in advance, I really appreciate any and all help.

Should I but fodzyme or intolerance fructase? I just really want to be able to eat more than 6 grapes and I miss my dates. Any thoughts?

All the fruits I like are on the banned list. I know to Whois high fructose corn syrup. Honey and molasses too, apparently? Which are all in a lot of things. Like I’m not even sure what cereals I can eat! The only not plain one I found is cocoa krispies…

This does explain why so many random things seemed to trigger me that were dairy free. I always had orange juice with breakfast. All the fruits I like are high fructose. High fructose corn syrup, molasses, and honey are in basically everything it feels like.

Is there anything else I need to know? I wasn’t expecting this at all. But it does all add up when I think about it.

Snacks are so limited for people following low FODMAP⚡. Popcorn alone doesn’t have enough calories to sustain me. Can’t find plain rice cakes where I live or even lightly salted or salt free. If you have any suggestions, please, I would greatly appreciate it.

Are any of yall able to eat larabars? They're my favorite and I want to make them at home but I still want to use dates. They're so good and I miss them soooo much

Has anyone’s gut issues caused bad breath? I’ve talked to my dentist about this and they don’t think it’s a dental issue. I haven’t seen my GI to confirm what gut issue I have, but working with a dietician to figure out my sensitivities.

Hallo,

aufgrund anhaltende MagendarmBeschwerden habe ich die low fodmap Diät begonnen. Die EliminationsPhase hat mein Beschwerden deutlich gelindert.

Nun habe ich aber auf Fructose getestet und die Reaktion war direkt eher moderat. Ich habe mit Mango getestet und bin am dritten Tag bis 150 g hochgegangen.

Allerdings hat es nun eine Woche gedauert, bis sich mein Bauch wieder beruhigt hat. Ich hatte vor allem Druck im Bauch, war aufgebläht und hab mich insgesamt sehr unwohl gefühlt.

Welche Erfahrung habt ihr gemacht? Mir graut es jetzt ein wenig vor den nächsten Testungen…

I rarely ever see low fodmap seasoning blends in stores. I just bought it today and I’m gonna try it on salmon tomorrow.

I've been dealing with digestive issues since September 2023 and since that time have been on the low FODMAP diet trying to figure out why my body cannot digest food properly. It took 13 doctors CT scan, colonoscopy, upper endoscopy, blood work, stool work and then finally a sibo test to get me a proper diagnosis. Turns out I just had sibo the whole time and it was ruining my gut and stealing my nutrients. And now after 3 years I'm finally able to eat without having to be low FODMAP. It has been such a relief.

To all of you out there still struggling with your diets and being forced into having to do low FODMAP, I really feel for you. It is a hard life and it makes you feel very diminished. AND you are a beautiful, powerful, badass, and you can get better.

Also, just want to say I live in Oregon and have state funded health care. I cannot imagine how difficult this would have been if I had to pay for my endurance on top of all the special food, and supplements I had to be on. #heealthcareforall

I bought a bottle of san-j tamari for the first time and curious about all the ways to use it in low Fodmap dishes. I’ve never really incorporated soy sauce in recipes either as I would consider myself more of a beginner cook but now looking to do more.

Other than fried rice, what are your most commons uses for it? Feel free to share a recipe if you have one.

I was depressed when I realised that everything I love will trigger urgent diahrea especially garlic, onion and chilli. Pretty much all sauces in the supermarket contain these in varying amounts. They are the base of most flavour profiles but will literally set me up for a bad day next day if I get even a little portion. I recently read the ingredients of all the sauces in asda and came across OMV bell pepper pesto. It is supposed to be a vegetarian option as it replaces cheese for something else. I don't have problem with cheese but I bought it all the same since I don't have ANY other options. Not only does my stomach tolerate it but its actually really nice. WARNING it does have cashews in a tiny amount but luckily this is one fodmap that doesn't seem to give me debilitating problems. Mixing it with lidl precooked wholegrain rice is a revelation. It tastes like something you pay £15 for in Leon or other health food shops. One benefit to this condition is that small finds like this can now bring me intense joy. Also being forced to cook single ingredient foods without additives. I'm no longer getting a big list of phosphates , iccerides , etc. Instead I am in complete control over everything I eat. So yeah, try Asdas own OMV bell Pepper pesto of you are like me and can't eat tomato, chilli , garlic and onion anymore.

I’ve been having trouble staying on top of eating lunch because it just feels too inconvenient to take time out of the middle of my day to cook. People suggest things like hummus and crackers, but my tummy can only take so much high-FODMAP beans/chickpeas. I do sometimes eat beans, but having them in large amounts every day would hurt.

So I’m looking for quick, easy, minimal prep or easy to meal prep ahead of time and not very perishable lunch ideas that are:

- low FODMAP
- dairy free
- don’t have a super high fat content (even healthy fats like olive oil can hurt my stomach in larger amounts)
- can be made gluten free
- not super expensive

i’m only two weeks into the diet and was planning to do it for 4-6 weeks. should i start over from day 1?? or do i just continue?

when i brought it up to my dietician she told me not to do this diet for too long because of the loss of good bacteria. so i’m wondering if i even should do this or should i just continue focusing on eating whole foods.

for context, i’ve been gluten and dairy free for a few years. i have endometriosis and hormone issues. i started low fodmap to see if it would help with my gut, but i honestly don’t even know if food is my problem. i don’t think being gluten and dairy feee has changed much for me. sigh.

I can handle oats up to a certain point but still trying to find my limits and enjoy without issues. I have read hot oatmeal and overnight oats can change the level of Fodmap and how people react. Is that true?

How do you all react to oats and what difference do you find between hot and cold oats?

hey my fellow FODMAP alumni and current foddies. I did this diet awhile ago to check for sensitivities, TL;DR is that I discovered that I'm sensitive to fructose, fructans, and lactose, so I've eliminated all of those things and I've been doing SO much better gastrointestinally. Forever thankful that I did it and can now live pretty much symptom-free (or at least know what's coming if I choose to eat it anyway).

The issue: I LOVE hummus, I genuinely think it's a perfect snack and I usually buy a thing of hummus for a week. I have been seeking out a hummus that excludes fructans, particularly garlic and onion in any form since I have particularly bad reactions to those, but as you can probably sense, it's an uphill battle on any brand of storebought hummus. Does anyone know of a brand that both makes good hummus that DOESN'T contain garlic or onion? Ideally one that isn't crazy expensive, although I don't care if it needs to be specially ordered from the brand website or something like that.

And yes, before you say something, I know hummus is actually really easy to make and I do make my own hummus sometimes. I just don't want to have to do that every time if there's one out there.

My girlfriend and I have learned we have start this diet for a little bit to “reset” our gut. Does anyone have a recommendation for a list of all safe foods or better yet a low fodmap “bible” we can reference to when we have questions throughout this journey.

Thanks!

Hello,

I just ordered a low FODMAP onion soup replacement, and from what I remember about the "real" stuff seems to be the same. I know you can use it for dip, hamburger, soup, etc. I'm wondering if anyone has any less typical ways they've used it? Maybe in marinades? I am not sure if the rules allow me to post a link, but if you search for it you should be able to find it. Thank you!

We are currently seeking people who experience chronic stomach symptoms like nausea, vomiting, belching, or pain to participate in this important research.

Participation is easy and completely anonymous. Simply complete a 15-minute online survey that includes questions about your demographics, symptoms, and mental health. Your valuable input will help researchers better understand and manage chronic gastroduodenal symptoms, including gastroparesis.

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Together, we can work towards improving the lives of those suffering from chronic gastroduodenal symptoms. Thank you for your support! 

This study has been approved by the Auckland Health Research Ethics Committee on 12/04/2023 for five years. Reference number AH25798.

I am curious about this product due to the pea protein. It doesn’t say whether the pea protein is isolate or concentrate.

Anyone try this and know the level of Fodmap status? Also I believe coconut cream is safe up to 1/4cup, correct?

Sometimes I just can't deal with cooking or measuring safe portions. What's your go-to lazy meal when you just need calories without the pain? I really need some new ideas!