FODMAP how bad is gluten free gravy ?

[667TheNeighbourOfTheBeast]

I am just starting Fodmap diet for IBS. Finding it all a bit overwhelming as I’m already dairy and gluten free. Just wanted to know if a gluten free instant gravy with onion powder is ok? I know onions aren’t allowed and I know I react to leeks as well. I have seen Fodmap gravy but it’s very expensive. I cannot make my own as I’m struggling with arthritis and a long term illness it’s bad enough the amount of cooking I have to do now. Am I going to have to bite the bullet and buy the Fodmap stuff or can you get away with a small amount ?

I think it's a case of trial and error. Onions are a big no for me, but you might be able to tolerate a small amount.

You can get low fodmap and make your own gravy out of it https://www.ebay.co.uk/itm/396376408578?mkcid=16&mkevt=1&mkrid=711-127632-2357-0&ssspo=cOs0liy-SdK&sssrc=4429486&ssuid=6_joE1QYQpm&var=&widget_ver=artemis&media=COPY

I already know I react badly to onions too so maybe I need to avoid the onion powder too until I test it. Thank you for that link

@HairAreYourAerials lol I just read your username ! That’s one of my favourite films 😁

Hi, @667TheNeighbourOfTheBeast.

I use canned or frozen chicken or beef stock cubes and water, then thicken it with corn flour, maybe add some herbs, seasoning and mustard, and/or a dash of wine or mushroom ketchup.

You could buy something like a Potts beef stock in a can and freeze it in an ice cube tray?

Potts beef stock Ingredients
Water, Beef Stock Base (7%) (Beef Stock, Water, Yeast Extract, Salt, Lemon Juice Concentrate, Beef Fat), Salt, Sugar, Lactic Acid

Low FODMAP was a pain at first, but it helped a lot. I think you get used to it after a while, honestly

Helpful DP just found this, and it doesn't seem massively expensive? You can buy via Amazon - 3 jars for £12 plus £3.99 delivery and that will last for ages, but there are better offers if you are on Prime. They also do vegetarian low FODMAP stock

https://www.bayskitchen.com/collections/stocks?srsltid=AfmBOoo-vM7n1DPlr-HGiuARM7jfjauhiExXFXX5henyZvdmZaPC2vit

I just make it by putting vegetables under the roast: carrots, celery, thyme, bay leaves, a bit of water, onions but I fish them out at the end, half way through cooking the roast I chuck in a bit of water, then at the end I deglaze the pan on the hob add a bit of water and voila. Easier than prepare and a clean psn at the end and no ill effects

Thank you everyone. Don’t know if anyone else takes probiotics ? I’ve been taking them for a long time now and it was only stress around Xmas time that triggered my IBS symptoms to come back again after years of being mostly free of it. I just noticed the probiotics I’m taking contain Fructo-oligosaccharides! That’s surely not going to be good ? Baring in mind lots of people with IBS take probiotics. I’ve emailed their nutritionist at the company.
I know that stress is one of my big triggers but since this latest flare up I’m reacting to food that I had previously been ok with. I’m getting quite paranoid about what to eat. Have most people done the Fodmap diet on their own or has anyone got a nutritionist to help them? I’m used to not having gluten or dairy and have adapted to that.

Once I’d done ‘hardcore low FODMAP’ and the reintroduction phase, I realised I can tolerate very small amounts of occasional dairy and gluten. I have a few spoonful of Kefir yoghurt as a probiotic most days, yes. Really good stuff.

I can’t tolerate any onion or garlic (including powder) at all. Or cabbage, leek, or any part of spring onions. So no kimchi or sauerkraut for me.

Think I’ve got my answer as was awake most of the night with bad pain after the gravy! Seems crazy as such a small amount but no other possible cause as wasn’t stressed and didn’t eat anything else that could be an issue. Did any of you suffer with acid reflux as well as IBS and did FODMAP diet help ? I’m also limited by avoiding acidic foods because of this even though I’m on a high does PPI.

Is it possible for you to see a dietician who is experienced with FODMAP? It can be a difficult diet to do strictly.

Onions and garlic are a big no for me, I'm ok with dairy and gluten though. I would never have 'normal' gravy but we make gravy with meat juices, flour to thicken and apple juice. I think the idea came from the Hairy bikers.

The other thing I highly, highly recommend and makes a huge difference to me is Holland and Barratt all round enzymes, if I take one of those then I can cope with something with a little bit of onion/garlic in it every now and then. If not then I can be running to the toilet 10 minutes after eating and it literally spraying out of me (sorry TMI). The sad thing is I absolutely love onions and garlic.

You won't necessarily have to avoid everything on the FODMAPS list, it's just working out what does affect you badly. If you stop all onions and garlic then after a while you might find you can tolerate some dairy and gluten (or not). Check all savoury processed food very carefully, eating out can be really tricky too. Onion and garlic are unfortunately used to flavour almost everything! I generally take an enzyme tablet before eating out.

Onion powder is just a huge no. No small amounts IIRC
some apples they say you can have 1/8th of but that was an update - and not true for everyone anyway.

If you can’t make your own or buy the expensive stuff (which isn’t nice - way too herby and
lcoe herbs - it’s just wrong so no great hardship there)
you do have to go without - there’s a lot of that in elimination anyway.

there’s a fodmap app that’s about £7 it’s worth every penny and more - it will give your exact amounts and up to date advice feok
monash who created the diet in the first place.

Facebook groups are an invaluable
resource too.

Do you have anyone who could help you batch cook?
You could make a huge amount and freeze in those really big ice cube trays.

You could try and see but when I did it it had to be 0 onion and 0 garlic in elimination - as fodmaps are water soluble you also have to avoid sauces that they’ve been cooked in, rather than just eating round them.

I think that onion and garlic in oil are ok as not soluble in oil, but as you say no good if there is water as water soluble. I sometimes fry garlic in oil for stir fry and remove before adding any other veg (as peppers etc contain water).

Yes totally - water soluble not fat soluble!

Asofoetida is a popular replacement too although they tend to be 90% filler like rice flour
ive heard frying turnips as a base can work too

garlic oil carries a high botulism risk so I don’t make my own and store - for use straightaway is okay though
Although my family made flavoured oils for years and no one died - see also pesto.

I was wondering about this as I’m coeliac plus suffer from severe reflux so some of the fruit they recommended for example as ok for FODMAP isn’t ok for me. I can’t afford to go private I just presumed waiting list for NHS would be very long. My IBS suddenly flared up and has changed from IBS-D to IBS-C and a lot more pain. Buscopan doesn’t always touch the pain and codeine makes it even worse. Ended up in hospital having IV pain relief when locum GP suggested it. I’ve had lots of investigations including a scan and there isn’t anything else going on. I’ve just seen that two of the supplements I’ve been taking contain carrageenan which I know I react to in vegan milk, and a probiotic I was taking contains FOS! I thought this would be helping with the problem.

codeine makes you constipated and is ridiculously addictive

Definitely get the app by monash - it’s the best resource. Books go out of date quickly with this diet.

I managed elimination without a dietician - I didn’t realise I was supposed to wait but with the app and a few Facebook groups it was okay. I also had numerous conflicting issues with allergies etc.

The app will really help you avoid stacking - where you eat vegetables with the same fodmaps in the same meal or close together and so two or more safe servings makes it too high.

The best thing to do it just keep everything really simple though.

rice / potato / rice noodle / sage card + protein + 1-2 safe serves of vegetables

it’s a steep learning curve but there’s actually loads of support out there and it gets easier - especially when you figure out a meal plan. It’s also only temporary - the reintroduction stage is really important.

As a previous poster said it’s trial & error. I can’t eat red onions, tomatoes, or red peppers. I can’t have anything tomato based sauce either. Which is a killer because lasagna is one of my faves. Slight reaction to gluten so I cut out when I have a flare up. Caffeine also triggers so I have 1 cup a day now where as before I’d drink cups and cups a day. X

Just want to say thank you to everyone who replied. I’ve just got the Fodmap app really helpful. A little bit daunting about portion sizing and how that affects Fodmap level. I had done an exclusion diet 30 years ago under hospital guidance, it was looking for food allergies, no grains no dairy no fruit only rarely eaten veg (no nightshade family) and unusual meat, the idea being that one could be allergic to commonly eaten meat like pork or chicken. It was called a caveman diet. So I was eating rabbit and or duck for breakfast (neither of which I liked) it was pretty horrendous so I guess this isn’t as bad !