Hi everyone, I am a 29F and have had IBS most of my life. Used to be mainly stress induced but not only. I have also been severely lactose intolerant for about 8 years. Last year I started to notice more and more foods trigger me and this year around April - May I decided to start low fodmap diet. I kept triggering myself and was finding it so hard to find my way into it. I am very particular with food and someone many would call a fussy eater.

Around 2 months ago I finally settled down and also transitioned into a high protein diet which overall I’m loving and so is my body. I still have triggered myself a few times by accident but it was minor amounts. Anyway I am really struggling with fruit and veg, I feel like even the controlled allowed portions of certain items still trigger me like sweetcorn or bell pepper. My diet lacks fruit and veg massively. I also naturally like both a lot so it makes me sad.

I am also really struggling with seasonings and sauces, I tried a couple of supposedly low fodmap recipes but didn’t feel good. There are herbs and spices which should be okay but still trigger me like dill or sweet paprika.

I recently tried a couple of foods in very small portions to see if I will be okay but I wasn’t. The reaction wasn’t very severe mainly just painful long lasting gas and bloating and my toilet visit the next day was awful but it was only one visit. It makes me wonder if I’m ever going to be able to have a more broader diet? I find this so restrictive and at times it just makes me depressed :(

So my question is - is it possible I will never be able to re introduce most high fodmap products? And I will be stuck like this forever?

Currently sitting on the sofa looking 6 months pregnant because I didn’t realise the safe limit for oat flour is half a cup and I had a whole cup spread over two meals 🥲 ah well

In agony. Had to abort gym session cause of huge pain mid abdomen on the left. FFS. Only other thing I had was some late night cornflakes and lactose free milk. Maybe I need to give that up. Maybe its any milk beyond a drop in coffee that is setting me off.

Have any of you read Fast Tract Digestion? Or have you heard anything about it or the author? It's only $10, but I don't want to waste my money if it's nonsense.

https://digestivehealthinstitute.org/product/ftd-ibs-paperback/

So I’ve been on low FODMAP since Jan. Recently trying to venture out and it’s not going great, but I’m being retested for SIBO soon, I know i still have it. So unfortunately low FODMAP helps me function.
However all this fine with no garlic or onion, or many other spices, I’ve resorted to butter and herbs to make these taste more alive.
Just got a terrible cholesterol report. I’m so upset.

Does anyone know of a good non butter non soy product that is low cholesterol? And still tastes like butter?

So I am in the process of trying sourdough breads and today I tried a new spelt sourdough bread( Ingredients: Stone Ground Organic Whole Spelt Flour, Artesian Spring Water, Sour Dough (Stone Ground Organic Whole Spelt Flour, Artesian Spring Water, Bacterial Culture), Organic Wild Rice, Sea Salt.) and in about 20 minutes of eating, I have had so much gas( tmi: long farts). I had a BM in the morning and had no gas/ate nothing else before eating this one piece of bread.

I have read that for fodmap reaction, it can take minimum of 2 hours. So why am I reacting so soon?

Life is hard enough, and on top of it, you need to watch everything that you eat. Every day I eat the same food, similar to a prisoner. People go out and try new things, drink tons without a thought and a piece of bread makes me go to the bathroom. I am okay most days, but today I am just feeling bad about my life.

¿A alguien más se le hincha la tripa después de comer? He reunido las causas más habituales, hábitos que suelen ayudar y las señales para ir al médico. Lo he escrito para la web de mi app, os lo comparto 👇

https://nutribot.eu/blog/hinchazon-despues-de-comer/

test has just arrived. I haven't opened it yet but the instructions for puncturing stuff with a needle etc look complicated. Can anybody who has done it please explain it to me as simply as possible? Thanks

Just started my low Fodmap journey. Went shopping. Tried to get different spices. I saw Garlic infused oil on my low Fodmap list, so I bought a bottle. Garlic is my number one trigger food and the one I’m most concerned about replacing when it comes to food prep.

I meal prepped a bunch of chicken thighs with a light painting of garlic oil and some herbs and I ate one for dinner last night.

I’ve been up all night with severe stomach pain and bathroom issues.

I know now (after reading past posts) that not all infused oils are made the same.

I got diagnosed with SIBO almost a year ago, and I’m still learning my way around the whole Fodmap thing. I’m here for some information from those of you who have more experience and expertise with this. Newbies and those who like to take topics off-track with jokes and irrelevant comments, please don’t.

I finished the elimination phase several months ago, and I’m still experimenting by reintroducing different foods. It’s looking like my main triggers are onions and garlic. And- I can eat almost anything else, but beans require Beano. Then I’m good. The only other nasty trigger seems to be pumpernickel bagels, which I love. 😢 -All other breads seem fine. The fruits and vegetables I’ve tried seem ok, so far. I think I’m pretty lucky.

Here are my two questions:
1- Are most of you bothered by ALL or MOST Fodmaps on the list, or just a few main ones? What’s typical?

And, 2- Does pumpernickel bread bother anyone else more than other breads? What’s the deal with that ONE bread??

I’ll appreciate any input you’re willing to share. I still have a lot to learn.
ALSO- thanks to everyone who participates in this forum. You have gotten me through this year and given me more good information than my gastroenterologist has.

I have known for a while that fodmaps cause gut issues for me. I'm in my late 40s now. I do my best to avoid all fodmaps. The ones that are the hardest to avoid are wheat, garlic, and onion. I am a single father of 4 kids. Teen and younger. I have ADD or maybe just effects from eating fodmaps my entire life... After I follow my diet for a while and im feeling good I tend to break my diet when its inconvenient to follow it. A weekend out of town for a soccer tournament for instance. Anyway, it seems that now that im older? Fodmaps trigger severe systemic inflammation. Probably this has always happened but its much worse now. My ankles, knees, shoulders, wrists, fingers...Currently my left ankle, left shoulder, a knuckle on my left hand, both wrists, are painfully sore. Ice seems to help temporarily. I dont take nsaids ever because they trigger severe inflammation in my lower gut. Anyone one else having these joint pain and inflammation issues? Anything to do about it aside from avoiding fodmaps? Maybe its not actually fodmaps...I dont like going to doctors because my expensive insurance doesnt cover anything before the massive annual deductible, and im broke. Always feels like a waste of time and money. Im not actually expecting any advice just honestly want to complain to people who can relate. Noone i know ever takes me seriously when I try to explain what seems to be happening.

My partner is coming to the end of the elimination phase, and is dealing with fatigue, and I wanted to catch any potential issues before starting reintroduction.

Her gut symptoms have become a lot better, but the tiredness is becoming more and more prevalent.

A usual day's food looks something like:

* GF Cereal + lactose free milk + raw sugar

* Sometimes 2-egg omelette or French toast (GF bread)

* Tea (green, red, other fodmap friendly)

* Metamucil (this is usually taken sometime in the afternoon, gel formulation, so it's with water)

Lunch is often skipped as she can finish breakfast close to lunch, but if not:

* Sashimi (salmon)

* Rice noodles with a protein, some veg

Snacks are generally rice crackers

Dinner examples:

* GF spaghetti

* salmon with rice/potato + beans or Thai veg mix, sauce (often Mayo-based, sometimes more of a vinaigrette )

* Chicken, veg, sauce

* Toasted sandwich (GF bread)

* Curry + rice

I do try and throw spinach into a bunch of dishes, for some iron...but listing things out now, I'm wondering if it's an iron deficiency - but I also want to see if there's any other areas I should be keeping an eye on.

Title: I’m desperate for answers. Extreme food sensitivities, debilitating fatigue, brain fog and headaches. Has anyone actually recovered from this?

I'm a 32 year old male and I've reached a point where my digestive issues and food sensitivities are seriously affecting my quality of life. I'm hoping someone here has experienced something similar and can offer some genuine advice or share what ultimately helped them.

Over the past several months, I've become increasingly restricted in what I can eat. Every time I try introducing new foods, I seem to experience some combination of headaches, brain fog, fatigue, gastrointestinal discomfort, itching or other strange reactions. Sometimes even foods I've previously tolerated start giving me problems.

My current diet is essentially limited to:

• Beef and chicken
• Eggs
• Sweet potatoes and butternut squash
• Zucchini and lettuce
• Cassava tortillas
• Pears
• Olive oil and small amounts of ghee

Even within this extremely limited diet, I'm still struggling. I've had to reconsider how much chicken, fat and sweet potatoes I'm consuming because of potential reactions.

My biggest symptoms are:

• Debilitating fatigue, sometimes to the point where I can barely function during the day
• Persistent brain fog and difficulty concentrating
• Headaches that feel like they're coming from deep within my skull
• Food sensitivities that make expanding my diet incredibly difficult
• Gastrointestinal discomfort, abdominal pressure, reflux and frequent burping
• Constipation and irregular bowel movements
• Occasional shakiness, dizziness and generally feeling unwell after eating

I've also dealt with gastritis symptoms and have tried acid reducing medications, dietary modifications, digestive enzymes, antihistamines and other approaches with varying degrees of success. Nothing has resolved the underlying problem.

I've undergone allergy testing, but the results haven't adequately explained why I'm reacting to so many foods.

I previously worked with a functional nutritionist, but unfortunately that didn't get me anywhere. At this point, I'm pursuing conventional gastroenterology and will be seeing a medical doctor specializing in GI issues. I'm hoping for a thorough evaluation and an actual treatment plan rather than more guessing and eliminating foods.

One of my biggest concerns is that my diet has become so restrictive that I may not be getting adequate nutrition, which could be contributing to the exhaustion and headaches. But trying to introduce more variety feels nearly impossible when my body seems to react to everything.

I'm not looking for a miracle supplement or another extremely restrictive diet. I want to figure out what's actually happening with my digestive system, improve my ability to tolerate food and hopefully regain my energy and quality of life.

For anyone who's been through something similar:

1. Did you eventually discover an underlying GI condition that explained your food reactions?
2. What tests or evaluations from a gastroenterologist actually helped you get answers?
3. Were you eventually able to reintroduce foods and return to a normal, varied diet?
4. Did treating your digestive issues improve your debilitating fatigue, brain fog and headaches?
5. Was there a particular treatment, medication or approach that genuinely made a difference?

I'm genuinely willing to put in the work to get better. I just feel completely stuck and don't know how to move forward when practically everything I try eating seems to set me back.

I'd really appreciate hearing from anyone who's made it through something like this, especially those who found answers through conventional GI medicine.

Thank you.

If you’re looking for recipe inspo, go get the gut friendly cookbook! There’s sauces, spice mixtures, dressings, desserts, breakfast/lunch/dinner and even ideas on what to do for “feast” meals like Thanksgiving/ Christmas/ Barbecues/ vegetarian fears, etc.
I got my copy from my local library and have so many ideas now!

Hi everyone!

Which content creators do you follow for low-FODMAP recipe inspiration?

Also, what was the hardest part for you when starting this journey?

I’m thinking to start sharing my food content and love to hear what kind of resources you feel are missing right now.

Thanks!

1. Risotto with oyster mushrooms, shimeji mushroom, chicken thigh
2. Salmon burger with salad and chips
3. Rice noodles with shrimp and veggies
4. Peanut butter, tahini, coco powder with bananas on a rice cake
5. Potato-carrot soup
6. Quesadilla

(corn)

1. with purple cabbage
2. Low FODMAP sausage, gf pretzels, sauerkraut
3. Sushi rice, tofu, Chinese style eggplant and egg
4. Strawberry banana lactose free yogurt
5. Ice cream via my ninja creami
6. Ceaser-ish salad
7. Steak, string beans, shimeji mushrooms, baked potato
8. Homemade hot sauce

Im currently working on getting diagnosed with SIBO and will likely have to go on a low fodmap diet in the coming months. My favourite breakfast for ages at this point has been Tiramisu overnight oats, the recipie for which is as follows:

Ingredients - 1 banana (will substitute for under-ripe bananas) - 1/2 cup almond milk - 1-2 tsp instant coffee - 1/2 cup (50g) of rolled oats - 1 tbsp (13g) chia seeds - 1/4 cup (70g) greek yoghurt (will substitute for coconut yoghurt) - 1/2 tbsp (10g) maple syrup - 1-2 tsp cocoa powder

Method 1. Blend banana, almond milk, and coffee until smooth 2. Stir in oats and chia seeds and leave to set in container (min 3 hours or overnight) 3. Mix maple syrup and yoghurt together and spread that accross the top of oats mixture 4. Dust with cocoa

Now, with the substitutions mentioned according to monash this recipie SHOULD be safe. However, fodmap friendly HATES this recipie and when i put it in the calculator it says it has 271% GOS. Its allegedly within range for everything else, but fodmap friendly thinks that it has waaaaay too much GOS which is supposedly coming from the oats (which is expected), but also the instant coffee and the chia seeds.

So this is where the "help" part of the title comes in, with the substitutions mentioned do you guys think this would be safe enough to eat? Or should I find something else to eat instead?