FODMAP recipes?

[SarahH12]

I've been having a lot of issues with food - indigestion and other issues further down. I've been recommended the FODMAP diet but am struggling with what I can actually eat during the elimination phase.

Has anyone done this and what did you eat?

I haven't followed this diet but i have certain foods that give me cramps etc
I'd had this all my adult life but it really flared up on holiday a few years ago and i eventually (i am quite slow) realised it was alioli. So the idea of being able to use garlic infused oil really threw me.
I now avoid anything garlic/oily related, no french beans or french bread. Perhaps i am just allergic to France, who knows. But i had so many faniliar symptoms but the Fodmap didnt really apply.
in my long winded way i am saying try to suss out which foods are your triggers because it wont be everything on their list! x

There is a brilliant FODMAP app, it gives great info on FODMAP friendly foods. I used the app and a book when I did it. Going it very easy to do and brilliant in understanding some of my triggers.
Good luck.

What do you use to make your keffir TheClitterati? I used to drink keffir regularly but since I went on the FODMAP diet I've tested as intolerant to even quite small amounts of lactose, and while I can buy lactase treated milk, cream and yogurt that's about it. Or do you take a lactase pill with it perhaps?

@Ihuntmonsters I use organic milk. Check out the link I posted upthread. Apparently the lactose is converted/broken down in the kefir process so lactose intolerant people may be ok with it.

I don't think I had a problem with dairy though. More wheat, gluten, pulses and fruits. I adore apples and then couldn't eat them for 2 years

Ok with them now thanks to kefir.

Oh so similar to the yeast eating the fructans in sourdough perhaps. I can see that that might make sense, however Monash have rated kefir as a red food. Not an issue if you don't react to lactose. I'm not sure why I have an issue with lactose as I've drunk milk all my life without apparent issue, wish I knew why I've gone from being able to eat pretty much anything without issue to a wide range of foods giving me painful stomach ache in the last few years.

For me I think there was a gradual deterioration of my digestive tract. Then I quite suddenly started feeling utterly dreadful with much much pain - agony. It got so bad that I could actually feel bread enter my gut and take 5 agonising days to transit. I flip flopped between constipation and diahorrhra. I was truly miserable.

Initially I stopped wheat and felt much better. But I was still having issues. I was very puzzled and very frustrated. Finding out about FODMAPS was a massive eye opener and huge relief. Almost all I ate was on the trouble list.

I managed things well on low FODMAP but it was very restrictive. Over the next year I found what was a problem and what was ok. I figured I could eat some trouble foods as long as I didn't go over a threshold.

Started taking kefir almost by accident. I have been interested in fermented live foods for some time. Then saw a neighbour offering some of her kefir and jumped at the chance to get some last summer. I feel like it has somehow healed my gut and solved most of my problems. It's had quite a miraculous effect on me. I can now eat what I like even bread and stone fruits - old favs turned foe.

Many of my friends (and their friends and their friends) now all have cousins of my kefir - many are as addicted to it as I am. (Kefir grains are living and grow).

I will be taking it on holiday with me and make it while I am away. It keeps me together, pain free and regular.

I'm wondering what FOODMAP is. Can someone please tell me what FOODMAP is all about?

It's FODMAP not FOODMAP, and stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. Some people with digestive problems find that a lot of carbohydrates cause them problems. This is a good resource.

I've ordered this book https://www.amazon.co.uk/dp/0091955351/ref=pe31879111185740111TEEitem_image

Hopefully this is a good one which will simply things. I've got a million cook books but I can always use one more! My problem is I don't have enough of an imagination to create meals so I depend on recipe books.

I made a couple of low FODMAP meals yesterday which were a bit hit and miss. I discovered that I don't really like quinoa or feta. I bought the Tesco organic feta and it smelled like feet.

But I made a mozzarella chicken dish for dinner which was delicious according to my fussy DH. With hm sweet potato wedges 😋

Good start - keep at it, and you hopefuly will feel an improvement quickly which encourages you on.

I used to eat quite simple meals too like steak and spinach. Quick easy, tasty. Steaks are a good option when eating out too (provided you aren't veggie of course) - so many places do a good steak.

Like @SarahH12, breakfasts are going to be my biggest issue I think. I'm so used to reaching for toast and jam and a cup of coffee. I'm struggling to find a decent bread without relying on over priced over processed supermarket bread. Although I'm finding Tesco's bakery sourdough manageable. I'm thinking of starting my own gluten free sourdough starter and see how I get on with that.

Thankfully I love eggs and avocado so I'll have poached eggs on sourdough toast with organic butter or crushed avocado most mornings. I've also just bought a couple of bags of frozen smoothie mix and some plain coconut water to blend with so they'll be my second breakfast when I get to work.

The book I bought is really interesting and talks a lot about the effects of FODMAP on IBS symptoms. Full lists of high FOD foods with low alternatives. It goes into detail about each of the groups. Very informative.

It also has a load of really yummy looking recipes! They include a 7 day menu plan and breakfasts tend toward gluten free bread. Which is a bit disappointing - I hoped for something a bit more exciting.

Interesting thread. I’ve been thinking about trying Kefir to tackle my eczema which has been chronic this year.
theclitteratiDo you think homemade works much better than readymade supermarket?

I've never tried ready made kefir but this has some info:

www.yemoos.com/pages/commercial-milk-kefir-vs-home

redWine I agree GF bread really is shite. I could tolerate a good rustic sourdough though, and I have made my own spelt sour dough using (you guessed it) kefir as the starter.

Kefir has been credited with reducing colds/flu - not sure how accurate a claim this is but come to think about it I have had one very mild (2 day) cold and no flu since I started taking it. I usually get every flu going.

Well my kefir arrived today from the Live Kefir Company! How exciting! I'll start with the goats version first thing tomorrow.

exciting!!

If you find it a bit sour its very nice in a smoothie with some frozen berries. I quite like it neat, or on top of muesli with blueberries too.

Once you get going you can make soft cheese with it, sour dough bread too.

Good luck!

I've just discovered today that I very likely have Coeliac Disease which just needs to be confirmed with a gut biopsy. So between the kefir and the FODMAP diet this will help my symptoms. I've been instructed to keep gluten in my diet until I've had the biopsy so as not to skew the results. Hopefully i won't have to wait too long.

Well @TheClitterati I had my first glass of kefir this morning. Can't say it was the yummiest thing I've ever drank but I could probably get used to it! The first gulp was a shock - sour and fizzy just as I expected but I also hoped it would taste like actimel or Yakult. It doesn't! 😀

actimal & yakult have LOADS of sugar added.

either get it down quick (I like it cold) or use in smoothie etc.

I actually thought it was nicer when it warmed up a little. I'll persevere!

I did read that it's not a drink for pleasure and is to be thought of as a health drink.

I like mine on muesli. Cheers it up no end.

Has anyone tried water keffir? I looked up suppliers of keffir grains in Canada (where I live) and their guidance on milk keffir said it couldn't be made with lactose free milk which is what I drink.