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IBS - Reducing fermentable carbohydrates the low FODMAP way(18 Posts)
Hi, I have not posted here before but wondered if this was a good place to ask, please about IBS - Reducing fermentable carbohydrates the low FODMAP way.
I have IBS and my dietician has suggested I go on a diet reducing FODMAP - that is Fermentable, Oligo-saccharides, Di-saccharides, Mono-saccarides and Polyols.
It seems very complicated but you only do it for about 8 weeks and then introduce stuff slowly.
Has anyone been on this type of diet for IBS, please?
Goodness - I've never heard of that - and have no idea what it means!
However, I eat a low carb diet all the time, and as a result, I very rarely suffer from IBS attacks any more.
YES! this works. have used it twice to control my severe ibs symptoms.
Its tricky and very restictive, but great improvement has been made, and I can control symptoms much better now!
I will go back on it if severe problems crop up again.
i think you have been given some good advice.
No, I haven't .
I did see the dietician the other week and I've got to cut back on resistant starch for a while, ie; reheated / defrosted bread + carbs. So there goes my batch cooking and freezing to save time and money.
Thanks * BIWI* - glad you are better.
Meglet resistant starch was what she had me on before, not too much fibre, all white bread and no potato skins!
I could not stick to it and whenever I eat more healthy food then it crops up again. Someone thought I was preggres the other day. I should be flattered as I am a youthful 48 now!
Thanks eregon did you find any websites about it? A quick look revealed:
I have not read all this but might start! One thing that did jump out at me was this ....
"FODMAP-Friendly Menu Planning
When helping clients plan menus, its a good idea to encourage them to develop a strategy and plan ahead. For example, since most commercial meat and vegetable broths are rich in FODMAP ingredients, suggest clients make a homemade broth by boiling water containing chicken breasts, celery leaves, parsnips, carrots, salt, and pepper. Save the broth and chicken for meals and side dishes during the week. They can make risotto, chicken pot pie, chicken salad, or chicken and rice soup. Recommend they make large batches of grains such as quinoa and rice and use them throughout the week to top salads, add to soups, or make a pudding. Since meats and oils are free of FODMAPs, clients can include them in recipes as desired. Using gluten-free pasta, pizza crusts, and bread instead of wheat-based products is a simple way clients can reduce fructans in their diet."
It's making me wonder if I can just put up with my big tummy! But I must give this a go and the dietician said to keep a food and symnptons diary.
<<wastes away at the thought of living off home made broth>> . I'm thin enough and busy enough as it is. IBS really is a (literal) PITA isn't it.
I think I need to eat more meat mind you, I've cut out fruit and excess fibre but have a bad feeling being veggie is a sure fire way to flare up IBS.
Meglet I wish I had your 'problem' I need to lose stones, so maybe this new diet thing will help.
Looking at the book, the catchily named 'Reducing fermentable carbohydrates the low FODMAP way' there seems to be a lot of things I can't have and a few I can!
I need to buy in some lactose free milk and margarine and also some wheat free bread!! I think I might be able to have rye bread, which I quite like toasted. I can also eat rice and rice noodles so I am anticipating a lot of Asian style food with home made sauces. Looks like garlic and onion are out so can I make Thai with just coriander, garlic infused oil (strained - what is that???), ginger, the green part of spring onion and chilli. Looks like I am going to stretching my culinary skills!
Anyone got any idea about coconut milk? I can't cook Thai without that! In my book it says eat in small amounts dired coconut, less than 3 tbs (tablespoon, I think - but don't quote me on that!).
Oh it says...
"For onion flavor, substitute low FODMAP choices such as chives, scallions (green part only), and/or a dash of asafoetida powder. Found in Indian markets, asafoetida powder may contain small amounts of wheat, so advise clients with celiac disease to buy a wheat-free brand. For garlic lovers, suggest they sauté large garlic chunks in oil over medium heat until the flavor permeates the oil. Remove the garlic pieces before using the oil as a flavoring to ensure the dish remains tasty but low in FODMAPs. Warn clients not to add chunks of garlic to a water-based recipe and remove them because the fructans in the garlic are water soluble and may seep into the water."
So that might be what they mean.
(CANNOT verify any of this as have not even started yet!!!)
Anyone got any tips, please?
I was just handed a list of foods to avoid and those i could eat and stuck to that. yes it was grim. but at the time i was unable to stand upright with the pain. so was desperate.
i felt better after week 1. and was totally pain free (but bored of same foods) and happier.
I eat white bread now with no problem.
it is the healthy foods that give me gip. fruit , veg and oily fish and lamb.
I can eat very small portions of some previously banned food, but have to be careful not to overload though out the day with too much iyswim.
Thanks eregon I don't get much pain, just a bit. My main sympton is a big mloated round belly thta makes me look 6 months peggers in a bad light! I also find that ... warning TMI .... when I need the loo I got about 5 minutes warning only! A friend also has IBS and gets constipation. So weird, same condition and yet different symptons.
I am actually quite excited to try the new diet and think if the food is boring I may lose some weight!
My adult DD has been on the FODMAP diet for a few months- under a trained dietitican (NHS/private- NOT a nutritionist).
It has helped her but the hard part is adding the foods back so you see which if any affect you the worst. You have to eat each food in turn then wait for a reaction before trying another food.
Worth doing though if it helps.
Thanks bloggingvirgin does she have any meal tips or recipies that are low/no FODMAP, please?
You can adapt most recipes by leaving out certain foods.
She eats carbs though I suppose you could substitute salad or small portions of brown rice or potatoes.
Gluten free pasta, with tomatoes, peppers, tuna and a salad. Jacket potatoes etc.
Fish cakes. Home made.
Oven roasted salmon with peppers and tomatoes.
Sweet potatoes are not low carb but can be eaten.
Lots of stiry fry- chicken with peppers, pineapple is okay, bean shoots (I think) but no mushrooms.
Usual roasts- chicken with veggies etc- but no greens except sliced beans or carrots.
Shepherds pie ( no onions in nince,)
Spag bol- no onions or garlic.
Home made fish piie- she is okay with small amount of dairy.
Chicken casserole- chicken thighs, browned, then add sliced streaky bacon, tin tomatoes, sliced peppers ( red or green) and cook in oven for 1hr 30 mins.
All other meat- plainly cooked eg lamb chops, pork chops, meatballs.
Salad is okay- lettuce, cucumber, celery, peppers, grated carrots.
it's pretty plain stuff but the idea is to do it for 8 weeks then put one thing at a time back in to see if you react.
Thank you bloggingvirgin that's very helpful.
It's very hard to do and I am afraid last two weeks have been very off and on!!
Waferthinmint thank you. Will take a look.
Anyone got any more tips at all, please?
I weekend this week and had two apples and some bread and some wine!
Am finding low FODMAPS hard but am buying a lot of gluten free stuff. I have found some nice stuff, crisp bread etc. I seem to enjoy the savoury stuff more than the sweet, like Gluten free eat cakes and rice cakes with Belgian dark chocolate on them! Oh dear that last one isn't savoury at all!
I have been doing this for five years and it is amazing. I would encourage you to get properly tested first, as it is pretty full on just to trial. There is a really good app though by Monash University, which makes life a lot easier.
If you want some recipes though then I would recommend www.fructosefreecooking.com and BBC Good Food has a helpful Low Fodmap section.
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