FODMAP Diet - recipes needed!

beluga

You can download an app from Monash Uni who do the testing for FODMAPs in food, that might be useful.
I've tried this after ending up in hospital last year with an IBS flare up, it did help. it's much easier to cook from scratch than it is to find anything ready made that's suitable.
Figure out which veg you can eat and you like, some things are ok in small amounts (avocado for example). I buy rice noodles, lots of rice, gluten free pasta now and again, oat cakes, rice cakes, wheat free wraps, potatoes. Most non processed meats are fine, same with fish. Stock and gravy / sauces are difficult. I buy oyster sauce and use that for stir fries, apparently soy sauce is OK as it's fermented. Same with beer! Maple syrup or lemon juice can be used as a marinade, fresh herbs should be fine. Dairy free spread should be OK, there are a few different ones available these days. Full fat mayo should be dairy free. tinned tomatoes for sauces, flavoured with various things. If you can have hard cheese then cheese sauce made with gluten free flour and either some kind of milk you can tolerate, or I just use water and some seasoning.

Hope that helps!

lessonlearned

Hi. I am in a similar position.

For health issues I now follow a strict (ish) paleo diet. I do allow myself a bit of cheese now and again and I start the day with natural Greek yoghurt.

Absolutely no grains whatsoever, including oatmeal and rice. I also have to avoid anything with soya and any nightshade plants so that includes potatoes. Legumes in moderation.

At first glance it seems very restrictive but with a bit of basic culinary ability and dollop of imagination you can eat really well. And once you get going the health benefits far outweigh the inconveience. You won't want to go back to your old ways again because you will feel so well.

One thing that might help is a good probiotic. I take one each morning.

It's all about experimenting and of course you do need to cook from scratch using only natural ingredients, so no ready meals or convenience foods.

There are loads of recipes, ideas and tips on the internet - just google and there's lots of advice.

CurlyTop

Hi

FODMAP is usually suggested for those with IBS who experience flare ups. Its main intent is for a short term solution so that you create a 'base line' and then start to reintroduce foods, one group at a time and monitor their effect on your system, so that you end up with a varied diet that you are able to maintain.

I've had IBS for 20 years and in the main, know roughly how to handle it but the last 2 years saw a decline in my well being, especially after eating food.

One of my GPs had suggested FODMAP and when I glanced at the website thought 'oh yeah' I do most of that anyway but a year ago, it was so bad that I thought 'blow it, I've got to take this serious and follow it a bit more strictly'. What I had noticed was that I was feeling particularly bloated, yukky and nauseaus after cups of tea and if I ate bread (bearing in mind, I was only having 2 slices of medium wholemeal for a sandwich in work 4 days per week).

My approach was to go to the website recommended by my GP which was: http://www.ibsdiets.org/fodmap-diet/fodmap-food-list/

The list is split into two - low FODMAP - foods which are okay to eat and high FODMAP - foods to avoid or reduce down. By looking at the lists in this way, the amount of food you can eat seems far more acceptable than being told what I can't eat. What I did then was to 'write a memo' on my phone of the list (don't connect to the internet on my fone - being mse!) and referred to it whilst shopping. I went from semi skilled milk to lactofree milk - this has made a huge difference to me (mainly because I drink a lot of tea) and stopped having bread, any biscuits/ cakes from the snack box in work.

Benefits have been tremendous - I immediately dropped 3 dress sizes, without trying. My tummy has felt so much better. The bloatedness has reduced down, as has my need to spend pennies. I decided to stick to this way of eating as there are so many veggies and the odd bit of fruit I can eat that my diet feels varied anyway and I don't feel I'm missing out.

After 18 months of using this approach, over the christmas period I have had a go at trying some of the 'forbidden' foods. Not a good idea. I've immediately felt the difference in my body, so I'll be ignoring them.

Breakfasts - I eat porridge as oats are acceptable and rice krispies (not in the same bowl). At the weekends, I occasionally have 2 crumpets (I know they are wheat flour but for some reason, I don't have any symptoms with crumpets - not sure why).

Lunch - salads in the summer which you can vary as you go. In the winter, I have soup but you have to be careful with these as the tinned varieties can have wheat flour in them because they are used as a thickener - Sainsburys tomato and basil comes highly recommended. I am looking to get a slow cooker so I can start making my own soups and be more in control of the contents. Some days, I'll be honest I'll just bring in meat.

Evening meals - meat and veg (from the low list) is more than acceptable. I do make things like cauliflower cheese as hard cheese is acceptable but cream cheese not so. I use lactofree milk to make the sauce so it's alright all round.

Sweet wise - yep, I have a sweet tooth. As milk chocolate is not recommended, I initially made myself rice krispie cakes with a few mini marshmallows on top, using dark chocolate. Now - I find Mrs Crimbles Coconut Macaroons when on offer for £1 for 6 hit the sweet spot, as do ALPRO chocolate soy milk dark chocolate desert - don't need to go the fridge and have a good shelf life. H&B do a box of mini biscuits for 99p but the joy of joys if you like dark chocolate and ginger are Sainsburys free from biscuits. At £1.80 for 8 a box, they are a treat every preston guild.

The 'Free from' range in supermarkets can be a bit overwhelming and I'll be honest, is expensive. You'll find for the first couple of months you're scrutinising labels and shopping does take that little bit longer but once you know what foods do and don't agree with you, you'll be fine.

Cooking from scratch is the main thing. So try going with the foods you can eat, is my advice. That way it won't feel overwhelming.

Hope this helps. If you have any further questions, please don't hesitate to post.

x

mary_hinge

My daughter is on FODMAP diet due to long term gastro condition and multiple food intolerances. Have alook at clean eating as they are very similar in some ways.

I suggest you look at staying away from all processed food and cook from scratch.... sausages/burgers/meatballs all home made....

It feels a chore to begin with but becomes the norm soon enough.... we make up batches and freeze!

Sunflower1227

Quinoa, is a very versatile, I love the tri coloured packets, brightens up most dishes.

Toonie

debbym wrote: »

unfortunately yet to find gluten free burgers or sausages without onion/ garlic/ soy/ maize.....

Debby...check out the Tesco finest sausages...I'm allergic to garlic and onion (actually all alliums) and these are fine for me. I also know they are gluten free as my coeliac friend eats them.

Southern-Girl

Actually DebbyM the list is much, much longer than that. I've had Crohns Disease for 40 years and IBS for the past 5 years. I am under a gastroenterologist at the hospital and he sent me to see a dietician. The results were amazing. CurlyTop has given you a rough guide. But it really is so simple when you know WHAT you need to cut out (after doing the 8 week exclusion diet). Until you've done the initial 8 weeks you wont know.

In addition to those on the list (that you've omitted) are
Sweet Potatoes
No fruit with stones.
Only Cantaloupe Melon (not others)

Also you CAN drink milk as long as its Lactofree.
Cheddar cheese is fine.
Bread made with Spelt is absolutly fine, even though it has gluten
Quinoa and Rice are fine.
The list goes on...............

xxx

maddiemay

Does anyone know of a garlic and onion free stock powder or cube? this is the area where I am really struggling at the moment, I like to make soups and in the past have often used a little stock powder for flavouring dishes where I have had to omit other ingredients. I don't have the energy to be regularly making my own stock.

Soozy_B

Hi there! I am following this thread as my OH has a variety of different intolerance and is also using the Low FODMAP diet.

The one thing for us which we have loved as a garlic/onion alternative is called Asafoetida. The main brand of herbs & spices (the one that begins in S) sells it. It's a great taste!

You can certainly get onion/garlic free stock cubes - we have bought some recently....I will dig out what they are called

Soozy_B

Toonie wrote: »

Debby...check out the Tesco finest sausages...I'm allergic to garlic and onion (actually all alliums) and these are fine for me. I also know they are gluten free as my coeliac friend eats them.

I was just about to say this. So far. the FREE FROM range at MrT seem to be the best.

Great tastes and the prices are pretty good as well.

You can be a MSE and live Low FODMAP too!