After having IBS for 16 years, I was recently told by my dietitian about a Fodmap diet. I have been very strict and can honestly say I have had no symptoms. I can not believe the difference in my body.
Hi, good that you find a duet that helps your Ibs.
Thank you. I just cannot believe that no one has told me about it before. I wonder how many more people could be helped or have been helped by dietary change rather than medication for symptom management. Although in my case, my symptoms were previously poorly managed.
Hi can I ask what symptoms you had before?
I've been told to try this but I'm a very fussy eater with no appetite really! Was it easy to stick too? I'm glad that it has helped you!
Hi I can certainly say it needs a lot of planning however I am finding it easy to stick too. I carry my mobile with me, with the list to hand.
Rice, potatoes, most meats, many salad items are on the low fodmap foods list. I am making all my meals so I know whats in my food.
Onions or garlic are a no no...which is hard but I have stuck too. Gluten free and lactose free I have found easy to stick to.
Before FODMAP my daily symptoms were unpredictable bowel habits, girggling, wind, stomachache and cramps, foggy brain, tiredness, joint pain, migraines, stomach acid, and bloating.
Hope this helps.
Great news.
Anyone interested in more details about the FODMAP diet there is a discussion in the restless legs syndrome group called ""restless legs and diet"" which includes sources of information.
Good Luck
Graham
Make sure you give the Monash University site a good read. There you can see that quantity is a vital part of the diet. Also that you should not stay on a strict diet forever - you should try re-introducing foods into your diet.
I also followed the FOMAP diet, after sending a research paper about it to my GP after finding out about it via internet and asking for a referal to see a specialist dietician on the NHS. The GP seemed genuinely interested and agreed. I am veggie so following an even stricter diet was really really difficult especially socially. Although you have to stick to the diet for 3 months I found it took around 8 - 10 months for my stomach to calm down after cutting out possible irritants - I think my system had just got so irritated it needed that time. I have gone from nearly colapsing in the street and dry retching every time I bent down (not good when you work in an office and drop a pen!) to feeling fine 80% of the time. My stomatch is still a bit sensitive but I can lead a pretty normal life. i would advise others that as well as diet, also look at other potential issues - iron tablets I was taking was making things much worse, as was stress. And its not always the foods that you think that might be the irritant, so its well worth following the diet 100%
I agree, the FODMAP food selection has made a massive difference to my symptoms as well.
However, I'm finding it very difficult to eat socially... Because even salads have hidden ingredients, like in the dressing. But I've told my fella that if he wants to enjoy a healthy active girlfriend, then we can't keep eating out 😄
Try to work out what are the really bad triggers and avoid those if possible. For me garlic, cream, honey and cherries seem particularly bad. For garlic I use infused oil*; for cream I use Greek Yoghurt (they remove most of the lactose in the process of making it); I've tried Maple Syrup instead of Honey and that seems OK. Can't replace cherries, so I just eat more raspberries and strawberries.
* In another volte face for normal dietary advice - water bad, oil good. That is to say that the bad sugars dissolve in water but not in oil, which is why you can have garlic infused oil, but shouldn't put it in soup, even if you take the cloves out later.
Hi just wondering whether you find it difficult to go out and follow this diet?? This is my main concern on st5arting this strict diet and going out with friends etc...
Also is it possible to eat healthy on a fodmap diet too??
Unfortunately, I find it really difficult to eat out. The healthy option normally involves hidden ingredients like a dressing or a soup with onions in.
Hi, I know what you mean I have problems finding foods to eat eating out or in because I have ilestomy stoma and crohns. It's not easy to find food to eat and miss certain foods I like but can't eat now.
Its a balance of miseries. The FODMAP diet is restrictive but how bad are your symptoms? In my case I can miss a whole night's sleep and sometimes two nights. This is a high cost for saying yes to a delicious French onion soup or a piece of toast. Two nights sleep equals two days wrecked. Many places offer gluten free bread which I allow myself two slices per day. If I am eating out I can usually get bacon and eggs almost anywhere. Or steak, potatoes, pumpkin and carrots. Or fish cooked without flour and salad with no dressing etc. Its rare that I can't find food and when I can't I eat a banana which I happen to have in my bag. Decaf coffee is available almost everywhere and I am lucky that I can have one cup a day with ordinary milk rather than lactose free milk.
The FODMAP diet is not meant to be healthy. The idea is that after 6 to 10 weeks on the diet your symptoms should be gone. Then you start to worry about healthy. You re-introduce various foods into your diet to see what happens. For example have a little milk. No reaction? then have a bit more until you prove that you can tolerate lactose. Then move on to the next sugar. Perhaps try an apple and see what happens. This phase really needs to be done with the help and advice of a dietician so you can do it most efficiently. I haven't found a good dietician to help me yet and my attempts to reintroduce foods have been unsuccessful. This is apparently not normal.
I think that if your lucky you find that only one type of sugar is causing your problems. If you are less lucky you find that you can tolerate some quantity of the sugars so you have to track how much you eat. If your unlucky you have to avoid the FODMAPS altogether and then you really need advice from an expert to make your diet healthy.
So following a FODMAP diet is not easy but you can live with it. Its up to you to decide if its worse than the symptoms you are suffering. For me the FODMAP diet is definately worthwhile because the symptoms were going to kill me and certainly ruining my life. If you can tolerate the symptoms you have then perhaps the inconvience of the FODMAP diet is not worth enduring.
Even if your current symptoms are not very bad perhaps its worth trying to FODMAP really stricly for 10 weeks and see what it feels like to have no symptoms. You might decide that life is so much better you will work on keeping healthy on the foods that dont upset you. Unfortunately there is a 30% chance that the FODMAP diet wont help you.
Good Luck
Graham
Very well said, Graham! I'd take stuggling to socialise with family and friends in a restaurant over struggling to socialise because the loo is my best friend 😄
Hi
I have found that one problem is that my friends try very hard to accomodate me. I feel like I'm imposing on them. A couple of weeks ago I visited friends for a week. My hosts went to great trouble to provide FODMAP friendly food three meals a day with something different every meal. They went to more trouble than I go to myself! I think you will find your friends will be just as supportive when they understand. Of course sometimes you might be stuck with just a piece of steak or bacon and eggs while they get something exotic but, so long as they dont feel embarrassed eating in front of you, all will be well. I just mumble something about a strange diet the doctor has me on and look cheerful as I order.
I have found eating out is very limiting and frustrating. I am making it my quest to find good places to eat at, in Hull. I have even started commenting on trip adviser whether a restaurant has Gluten options available to help others. I have found family members very accommodating. Even my children are on the lookout for meals for me.
Hi everyone.
I have been advised by my GP to follow the FODMAP Diet for constant abdominal pain. I started on it last Friday (31st July) and am already pain free. Today was my first day out since the 11th July because I was in constant abdominal pain. I was even out in the garden yesterday mowing, strimming and digging and my Partner was amazed at the transformation.
I have found plenty of Wheat free and Lactose free foods although prices are very expensive. I have yet to eat out though and am dreading it to be honest especially, with my sweet tooth, seeing others with their desserts.
Even though coffee is on the Low FODMAPs, I have found my belly became very bloated today. One person asked me if I was pregnant and another asked if I had put on weight referring to my belly. Has anyone else found this? I do take sugar in my coffee but have it black. I have no pain though.
Glad to hear it, Mary!
Some foods that are on the low list still set me off, cucumber for one. Already, you know just how 'transformative' (I love your choice of word because it is so true!) cutting out some of those foods that have an impact so it might be worth trying decaf.
Fodmap doesn't work for everybody, but it's great when you can shout about the difference it makes when it does work.