FODMAPs

[summercandy]

I have looked at a few different FODMAPs and they seem to not agree on what is high and low! Please can someone point me to the most reliable list?

Tx in advance.

I would download the Monash app - it's the best source of info as they "invented" the FODMAP diet and regularly test foods.
The Kate Scarlata website is really good and she has great lists for the fridge of foods to eat, and foods to avoid: www.katescarlata.com/lowfodmapdietchecklists
The diet takes a bit of getting used to, and you will make some mistakes initially but try not to worry about them and just keep going. Before you know it you will just know what to eat and what you can't.
Remember it's an elimination diet and is only meant to be followed for about 6 weeks until symptoms subside and them you start reintroductions.
Long term the low FODMAP diet has been shown to reduce the diversity of your microbiome which has a negative effect on health so you shouldn't stay on it long term.
If you can try to include some fermented foods in your diet to try to improve your microbiome, and you may find you can digest foods you are intolerant too better - but be careful to only do one thing at a time remove/reintroduce/add in fermented foods, or you won't know what's causing symptoms or is helping and what isn't.
I have done low fodmap and it made a huge difference to my symptoms. I have managed to reintroduce most foods and I just have to be careful with certain fructans now.
Good luck!

Thanks, the Monash App has been great.

I did get a bit stuck in it and got a virus so maybe I did lower my microbiome! I have reintroduced prebiotics that has helped. Have also been doing low histamine. My eczema has gone! Had to eat prunes too as not used to proper stools again. Also bought some Digestive Enzymes. Really helped. Saw Apple Cider Vinegar capsules recommended and got some. Too early to comment. Need to introduce some more fermented foods (although they are high histamine so need to plan with histamine blocking food!).