Anyone here tried FODMAP?

[GoldenKiwi]

My GP has recommended I try the FODMAP diet for IBS and I am trying to get my head around it, how it will fit into family life.

Did you manage to make reasonable adjustments while still cooking for the family? Or did you have to make yourself separate meals more often than not?

Any recipe or cookbook suggestions gratefully received! I think I will take the plunge next week when I do the next food shop.

My husband did. He really struggled. Lasted maybe 10 days and decided he'd rather have the side effects of his IBS. We only changed his meals, I couldn't have done it myself.

I think while you do the 'hard core' exclusion phase it's best to make your own meals. I did - stir frys with a little white rice, gluten-free pasta with a little veg sauce, that kind of thing. Small portions.

How long did your GP say to be in this phase for? GPs should really refer on to a dietician but the waiting lists are crazy. There's lots of info online anyhow - Monash University and various NHS Trusts.

It does get easier over time, and it really does help.

Yep. Whilst my colitis was bad.

I ate a lot of fish and mashed spuds. Tinned rice pudding (frankly it was good to have an excuse to eat it 😬) oh, and cheese. Cheesy potatoes, chips and eggs with ham. Chicken breast with flavoured oil and white pasta.

I flavoured things to make it all taste a bit better.

It was quite boring as I love veggies but necessary at the time. I hope you feel better soon

Once you get into a batch cook routine it's easier so make double / triple portions of food you can eat then have them as easy wins for the next few days.

DH did it a few years ago. It's hugely helped, he was so ill, he was in bed most of the time.

Whilst he was on the exclusion diet he mostly did his own thing as it's very restrictive.

Now we know what his triggers are, we mainly keep away from those in family meals, or add them in on the side/afterwards.

But you won't know what you are sensitive to until you've completed the exclusion and reintroduction part, so you might find that it's simple to integrate into family meals (or not). The vital thing is to do that part really strictly, because the rest of it completely relies on that.

My DH also did it for a while, I mostly cooked us family meals although in the strictest phase I think I would do a plain thing for him and then maybe something on side with more interest for us.
Hard bit was when he had to start re introducing things in specific amounts, I remember having to work out how we would get a specific amount of mushrooms or something into his portion.
For recipes I really just googled it, there are plenty of sites with recipes (of varying quality)...

Thank you.

My GP has said to do it for 4-6 weeks. I'm the cook in the house. I've been trying so hard to find meals I can cook for whole family (two of my kids are quite picky) and thought I was getting somewhere!!

Batch cooking is a great idea.

Things like bolognese - I can make without the high FODMAP items but will the rest of the family find it horrible? 😂 will have to give it a go, only one way to find out!

We do a bit of FODMAP as DD's consultant felt doing it fully would be too restrictive for her, so we work on a eat more of the "Green" things and less of the "red" (which have a colour coded chart he gave us!) as opposed to only eating the green.

DD is gluten and lactose intolerant, as is DH. Low FODMAP helps them both massively.

I'm also thinking I won't need to exclude the lactose/dairy - I was vegan for three years and symptoms were present during that time. So GP said it can't be that.

That makes it a bit easier!

A lot of people recommend replacing onions & garlic with a spice called asafoetida. I bought some but have been too lazy to try it. Apparently it needs cooking in thoroughly, if you do give it a go.

Tbh I replace the onions and garlic in a (g-f) pasta dish with a bit of extra black pepper, black olives and pickled jalapenos for flavour, but that's not to everyone's taste, especially if they're quite young ...

Good luck anyway. I thought it was worth doing, and it was the only way I found out about what gluten was doing to my gut (none of it good).

Thanks for the top @AutumnCrow I will look into that.

I've also read that garlic oil is low FODMAP?

I've already been toying with the idea of going GF since I have Hashimoto's too.

Basically I just need to get my arse in gear and get on with it as it is the only way I will know with certainty what is irritating me.

It has to be a specific garlic oil - Asda do one. No bits.

I don't think it's realistic to ask a family to eat so restrictively unless you're a meat and potatoes every night kind of family anyway.

AutumnCrow

GPs should really refer on to a dietician but the waiting lists are crazy.

You're right there.
I was diagnosed with diabetes (quite an abrupt and unusual onset, spent 5 days in the ICU and at one point my DH was told I probably wouldn't recover) and was referred to a dietician.
That was 2 1/2 years ago. Still nothing and I've given up chasing it up.
Luckily, due to my degree and job, I'm pretty clued up on diabetes (no, I had no symptoms before becoming acutely ill) and have an interest in food. I also got lots of info online, but still...
I always wonder how long people who want to lose a couple of stones and are recommended to get a referral to a dietitian fare.

Sorry for the slight derail, OP.
I hope your DH's problems get alleviated soon.

My adult son was talking to his DP about a recipe, and she asked whether it would be suitable to make for all three of us (bless her), and DS replied drily, 'No, mum can't eat that, it's got food in it'.

long people

Or even shorter people...

The "long" is redundant. I think I was going to end that sentence with "wait" instead of "fare" 🤦‍♀️

@LaMarschallin I think you're right to be doing your own research. I know some people mock 'Dr Google' but there's some really good stuff online now if you know what to look for and what is the claptrap to avoid - and those lengthening waiting lists are real.

I thought about trying to see a private dietician but I can't find one in my area at all! Lots of 'nutritionists' though ...

Good luck with your health and navigating the NHS It sometimes feels like a full-time job.

I would advise caution on the low fodmap in the fact that it should be done so under the guidance of a dietician.

I have had IBS for several decades and went low fodmap approx 8 years ago but then became scared of introducing high fodmap foods back in so stayed on the elimination stage for all this time (absolutely NOT recommended as it should only be for around 8 weeks before reintroducing!).
I have now buggered up my gut micro biome and have developed SIBO which I am now going to have to try and treat.

Low fodmap is a great way to potentially gain relief from symptoms and followed correctly and under the guidance of a professional is great but too many GPs are just causally suggesting IBS sufferers try it alone and that is not the recommendation from gut health experts.

Good luck with it, it helps many but please do it carefully and properly, I wish I had.

I've been wanting to try it too OP and have the same issue with family to cook for. I have only tried replacing certain foods. I tried asafoetida powder instead of onions (didn't take to it, but maybe it does just need that extra cooking as someone suggested). The garlic oil works well and my DH liked it too.

I bought this book which gives some nice recipe ideas and suggestions on how to do it properly: The Complete Low-FODMAP Diet: The... https://www.amazon.co.uk/dp/0091955351?ref=ppxpoppmobappshare

Sorry to hear that @MyheartgoingBoomBoomBoom

Yes the GP basically said "we used to refer people to dieticians, but don't need to anymore!" Implying that all the information is now available online.

GoldenKiwi If you do go it alone I would suggest downloading the Monash app which is about £8 and joining as many online support groups as you can, there are a few FB low fodmap groups (low fodmap U.K. is good) and if you can afford to see a dietician that would be the best option as it’s quite a restrictive diet and you have to be careful with stacking etc. When you start to reintroduce foods is when you really appreciate the support.
The British Dietietc Society is good for finding a reputable dietician.

Good luck, IBS is horrible and any reduction in symptoms is a blessing.

AutumnCrow the majority of British dieticians workers remotely now, have you looked in the British Dietetic Association website? I’d be very careful with a nutritionist, there are some brilliant ones out there but anyone can call themselves a ‘nutritionist’ just by completing an online course.
I was stung for £200 a few years ago by a woman claiming to be an expert on gut health. Her advise to me was 2 eggs for breakfast and 10 vegetables a day in the for of soups and casseroles with the addition of £100 worth of supplements. It made me very unwell (I was silly to take the advise but desperate to feel better).

Dietitian here. Kings college London has a list of FODMAP trained dietitians
https://www.kcl.ac.uk/slcps/assets/fodmap/list-of-kcl-fodmap-trained-dietitians-july-2022.pdf
Most seem to need a GP/ consultant referral but some will be private, if you don’t mind paying. Someone mentioned the Monash app, I haven’t seen it but Monash university is where the original research was done so it should be helpful.

Thank you @TheGander 😊

Thank you - I'll have a look there. I'm definitely avoiding 'nutritionists' - some of their websites are a bit woo.

@MyheartgoingBoomBoomBoom how restricted is your diet, can I ask? I did low FODMAP this time last year without a dietitian (needs must) and haven’t reintroduced high fructose fruit and veg, but do eat a wide variety of other things (mushroom, tomatoes, sweetcorn, green beans, spinach). I do worry about SIBO but can’t find a kefir I can tolerate.