Anyone experienced with FodMap / Elimination Diet?

[Sammy900]

Hi I started a thread about this in the food intolerances section but I thought I'd put it in here too as It's not very bust in there..

I've been putting it off but I really need to get cracking with starting Fodmap and the elimination diet to find out what it is that's causing all my gastro issues and other symptoms.

So for many months now my Gastro/bowel habits are dodgy - had loads of checks and there's nothing wrong hormonally / all organs fine / not coeliac (I've been tested for this 3 times over the years!) / nothing more sinister - but the next stage is to see what's going on with my diet. I do have a long term issue with my thyroid (graves) but this is all currently stable.

So my intolerance symptoms are, aching joints, bloated, itchy, rash, IBS ALL the time!!, sometimes I just get very fatigued/sluggish and have had times of being a bit wheezy, flushed skin/ swollen face, irregular cycle (hormones are all ok though) - this can be on and off - so yeah It's really getting on my nerves now but I know it's going to be really hard to cut out all my favourite foods.

I'm going to start tomorrow. Is anyone else following this diet / about to start? Been putting it off like me? Fancy joining in - ...has anyone got any tips, nice easy recipes? Have insider knowledge on what you can pick up at the supermarket - branded stuff that is ok during phase one, etc

All support and wisdom welcome. Thank you :)

Day one tomorrow (for me)

If people want to join in we can carry it on in the health section maybe?

*busy

I've done it, cuts seriously restricting. I have IBS-d, I know what I can and can't eat.

Download and pay like 7.99 for the Monash app. Yes I did it. I’m intolerant to Dairy, Gluten. I also can’t eat runny eggs. It’s hard work.

I did it with the support of a dietitian. I’ll admit it’s tough. Eating out particularly. I mostly ate meat and potatoes I think, even things like bolognese and chilli are difficult without garlic and chilli! I went gluten free and switched to lactose free milk, now avoid tropical fruits because they set me off. It was worth doing, I saw a significant reduction in symptoms.

I'm dreading it ..I'm going to be such a grumpy mare! No coffee as well that's stressing me out already.... But I need to do it I can't just be an inflamed blob forevermore

I'll check out the app thank you

I did it for a while. It definitely reduced symptoms. I never really got a handle on what was a problem because when I'm doing well, it takes days, depending on stress, for symptoms to show up. So was it the cherries I added last week, or the pasta this week?

It's just easier to stick to keto (which basically cuts out most of the FODMAP foods) and cheat when I want (e.g. Christmas).

I will say on keto my symptoms are zero. No bloating, no diarrhea, no pain, nothing.

I was referred to an NHS dietitian but they just told me to buy the Monash App and work through it. It's really hard at first until you figure out what's fodmap free but the app makes the reintroduction stage easier by giving suggested foods and quantities.

I did FODMAP as I have IBS, it has really helped my understanding of not only what I can eat but also how.

aah MrsTerryPratchett that's worth noting, thanks

Deffo going to look at this Monash app

I did it under supervision with a dietitian
It took a while but helped my ibs
I've stuck to lots of the changes
And know my triggers
My diet basically consisted of
Oatiflakes , fresh berries/ flax seeds and skimmed lactose free milk
De caff tea

Fish or chicken , certain veg and sweet pots

Plain crisps
Choc Rice cakes

Lactose free natural yogurt, linseeds and fruit

I really had to up my fibre

It was a bit difficult for me at first as I have disordered eating

Thank you for sharing - the success stories are helping! Currently feeling very uncomfortable and fed up

Can I have decaff coffee?

I think I might prepare a few dishes for the week and freeze them so I don't get tempted to stray

Can you switch to tea? I never had an issue with that. Although it has to be a very small amount of lactose free milk or black.

I have oat milk normally anyway so the milk bit isn't a problem luckily

I've just been having a read...looks like I'll have to have no coffee...my poor workmates haha

Decaf coffee really helps. English Breakfast tea has no caffeine, I switched to that.
I used the Monash app, it was great. It helps you list the things you can eat once you’ve identified your triggers.
The internet is also good for tips like: soak onions in boiling water and vinegar for 15 minutes to kill the fructans and then you can put it in soups and stir fries with no reaction.

Thanks :)

Does anyone know what spices are allowed on the elimination diet? mixed information on google

I couldn't have any spices or onions garlic , sauces etc
Just Plain natural food
It really is stripped to basics
And coming off dairy and wheat

I was in a similar position to you a couple of years back, and started by just eliminating gluten. That has substantially improved my symptoms, so I've decided not to attempt low-fodmap. Just wondered OP, have you tried a simple gluten/dairy free diet before heading for the challenge that is low fodmap? Like you, I'm not a coeliac, but the improvements are significant and long lasting.

It really helps me and I know when I've eaten something I shouldn't! I avoid wheat (it's the Fructans rather than gluten that I react too, so also avoid things like onions, garlic and certain veg as well) I can tolerate small amounts of the other fodmap, so have to limit rather than completely avoid. I also recommend the monash University app, its easy to look things up and as they are world leaders in this they have properly tested the foods. Just bear in mind that how a food is processed can alter the fodmaps, so whilst oats are fine, oat milk may not be for example. Also chestnuts and chestnut puree are fine, but chestnut flour is not.

Thank you, I really hope oatmilk is o.k

furballfun Totally hear you! I did try a gluten and non-dairy diet for 2 weeks and it did help but then I felt I still had no idea what was causing my reaction and I love bread and cheese so I'd rather know exactly what it is...I also love wine and curry, onions, garlic, chillis galore... hmmmm, they might also be a trigger ...

I need to go strict to stick to it, otherwise I'll get all confused and trick myself into having chocolate cheescake. As soon as I can I'll be re-introducing all the foods I love in no time - I do want to know what is annoying my system I can just cut that out and have a normalish diet from there on

I've found out I can have turmeric, ginger, celery salt, black pepper, sea salt, cardamom, cinnamon, coconut milk and some fresh herbs = pretty minimal compared to what I'm used to but it's better than nothing and good to know

I have got some of the Massel stock powder but gutted to find out its got yeast extract in it so I'd better leave that out for now - first thing I'll be re-introducing are flavourings as allowed

garlic, honey,strawberries, cheese and wheat (or alcohol) are very commonly baddies. A handy shorcut is often to kill your darling, e.g. if you absolutely adore cheese, stop it at once. (If its coffee, stop that) As people say, it is a little extra complicated because intolerance is not so instant, or extreme, as, say, a peanut allergy. You come off the entire food group, then discover you can after all get away with a little, of one thing.

Each person will have an individual list. Perhaps you can manage ok with dairy milk, but need to stay off the cheese, and the butter absolutely wants to kill you. That other post, from someone who couldn't manage eggs if they were runny, was a good example of highly individual lists.

(Actually it seems likely that extremely personalised medicine is going to be the next thing... your own personal drug combination and dose, not the same pills for everyone, and your own gut analysis and bacterial balancing, probably.)

Water supplies are cleaned with chlorine, like loos are, and full of traces of umpteen things, so maybe investigate a purification filter? Also, of course, the air you breathe could be poisoning you. Off-gassing. Anything scented, any burning of anything. (indoors or out, burningis worse than traffic, and nothing, ever 'blows away', it coats the poles and the sea so really, burning bonfires and fire pits and bbqs is not 'fun' )Using chemical products instead of vinegar to clean, and all manner of indoor chemical pollutants (17.11.20. Times. How to stop your home making you ill) And a Dyson or other pollution monitor will often shock you when the 'fresh' air comes in.

Any processed food (or any meals out) will be risky. As others say, plain food, plainly prepared at home, is plainly better than pain. Ginger is not bad for many people, and most people are fine with green herbs, so flavouring is not impossible.
Its a lot of information, but you asked. Hope it helps

Heehee butnobodytoldme there are lots of other allergens out there for sure...I had childhood asthma and then was fine for years and years of my adult life living harmoniously amongst all the toxins ha...I've lived with IBS flare ups for years but it seems to have ramped up recently and become chronic (months) ...I'll just start with my diet first and see how that goes but thanks