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This is a cheap version of that:
https://www.amazon.com/Bean-zyme-anti-gas-GALU-Beano-tab/dp/B000CQY9EK/
(Beano contains other fodmaps, while this one does not.)
Tortilla chips with Fody salsa.
Fody Foods Vegan Medium Salsa Pack | Chunky Tomato Jalapeno Salsa | Low FODMAP Certified | Gut Friendly IBS Friendly Kitchen Staple | Gluten Free Lactose Free Non GMO | 3 Jars, 16 Ounces https://www.amazon.com/dp/B07NVW84WR/ref=cm_sw_r_apan_glt_fabc_X4WH034VPTA018F68JZD
Flax seeds, Chia seeds and Hemp seeds are all low fodmap, high in fiber and pretty easy to incorporate into diet.
Regular Girl fiber supplement/prebiotic is Monash certified low FODMAP.
Low fodmap can feel pretty overwhelming at first. Here are some things that some of us have found helpful: -The Monash app is an amazing resource for checking foods and safe portion sizes and a LOT more. -If you facebook, you may want to check out the groups “Low FODMAP recipes and support” and (if you are in US) “US Low FODMAP products” -A Little Bit Yummy is loaded with recipes.
I hope you find what works to help you recover and feel well!!
If you don't care about flavouring, ordinary, plain, whey protein isolate is FODMAP friendly.
Whey protein concentrate still can have a fair amount of lactose, but whey protein isolate does not. And most of the flavourings added to flavoured protein powders are sweetened with sucralose or something similarly not FODMAP compatible. You can get lucky and find some sweetened with stevia or aspartame (It boggles the mind that there are next to no options sweetened with ordinary sugar), but I don't mind unflavoured so I buy plain whey protein isolate from from amazon:
https://www.amazon.com/dp/B002QHSH0A/
Plain WPI is also generally cheaper per gram of protein than flavoured mixes.
I bought a bag of gluten from Bob’s Red Mill (available on Amazon). It’s sold for bakers, in case they want to add more protein to a given type of flour.
I mixed it in with rice for a FODMAP-free gluten challenge.
It can add a nice flavor to things, but a little goes a LOOOOONG ways. Like I might add 1/8 to 1/4 tsp when I'm cooking a meal for 8. I often cook with a combination of garlic-infused olive oil and shallot-infused olive oil, too, so the asafoetida just gives it a little extra something. Also, there are a lot of different qualities of it available, and some are very bad. In particular, if they add too much fenugreek, it ruins it. This is the best one I've found:
BEWARE! Depending on where you buy it, it isn't safe. Case in point - here it is on Amazon with garlic powder listed: https://www.amazon.com/Better-Than-Bouillon-Organic-Chicken/dp/B00415IRQO/ref=sr_1_2_a_it?ie=UTF8&qid=1540467486&sr=8-2&keywords=better+than+bouillon+chicken&dpID=61Nesk%252BoKFL&preST=_SY300_QL70_&dpSrc=srch
This is the one that I use: https://www.fodyfoods.com/collections/all/products/low-fodmap-chicken-soup-base
These and these have been recommended to me by integrative medicine at our university hospital. I use the rainbow ones. The other ones also have betaine hcl which increases stomach acidity to help digest (not to be taken if you have ulcers). The ones I use have been extremely helpful, I’m not close to feeling like I can eat normal, but these help significantly to keep me from extreme suffering. I’ve started to be able to recognize symptoms before it gets too bad and take enzymes with meals for a day or two and some miralax if real bad, until it gets better. It definitely helps with motility.
If (like me) you don't have a Costco nearby, Colavita does a roasted garlic extra virgin olive oil that's Monash certified for about $10-11/quart on Amazon. It is EXTREMELY garlicky - 2 teaspoons equals a clove of garlic.
I was/am a pescatarian, but I've had to eat meat on occasion while on this diet in social settings because often its just really hard to get food you can eat when you're eating out. A lot of the meat substitute stuff has a lot of ingredients, and black bean burgers are out of the question. If its me and my lifetime of IBS issues vs. some meat every now n then I gotta choose me. I'll go back to being a pescatarian after I figure out what groups I'm not good with.
For Protein I'd suggest this rice protein mix with frozen strawberries, a handful of blueberries, and peanut butter.
You're a little low on fat. For a 2,000 calories diet, if you want to follow the typical carb heavy diet recommended by the NIH you want between 44 and 77 grams per day. So for you with 3000 calories, that would be a minimum of 66 grams of fat per day.
"Why is fat important? A macronutrient is something we need in relatively large amounts to be healthy. Macronutrients include water, proteins, carbohydrates, and fats. Fat is associated with being harmful, but the truth is humans need fat as:
A source of energy
A source of essential fatty acids that our bodies cannot make
A component of cell walls
A way to absorb fat-soluble vitamins: A, D, E, and K
A way to insulate our bodies and protect organs
Fat tends to be considered “bad” because it is associated with weight gain and high cholesterol. However, certain types of fat give protective benefits to the heart if appropriate portions are consumed. The key is to understand how to choose the right amount of each type of fat, so we should look closely at the ideas of total fat and each type of fat."
https://my.clevelandclinic.org/health/articles/11208-fat-what-you-need-to-know
Also, another great things about proteins and fats is that all FODMAPs are carbohydrates. Adding proteins and fats that aren't paired with carbs won't in any way add to the FODMAPs you're taking in and will add to your calories without risking your diet.
If you want to track micronutrients, https://cronometer.com/ is great. I think it's a good idea when on such a limited diet like low FODMAP. You might be surprised to find out how hard it is to get every nutrient you need. I certainly was! It has a feature that recommends foods to give you what micronutrients you're missing. I learned just yesterday that a little bit of cinnamon has a ton of manganese from that feature.
As others have pointed out, gluten is not a fodmap, it is the fructans. Gluten-free bread can contain fructans, in fact this study found that typical gluten-free breads contain just as much fructans as gluten breads (possibly due to corn flour, corn starch, or added bran, depending on the product)
Depending on your individual tolerance to fructans you may still be able to eat a slice of regular wheat bread and have no or only very mild symptoms. But you'd have to cut it out first and then reintroduce it. According to the above study, one average slice of wheat bread is around 0.35g of fructans, whereas the tolerable upper limit for fructans in IBS is between 0.2 and 0.5 grams per meal (tolerance varies of course, for me it's more like 1 gram before the symptoms are too much)
Popcorn, plain potato chips, cheese, corn chips&cheese. I am addicted to ajvar and puck cream which I get at my local mediterranean market for reasonable prices, are both low FODMAP, and I eat with chips or veggies. Olives. Plain corn nuts. Make your own quick fridge pickles. GF pretzels.
https://www.amazon.com/Eat-Anything-Malabsorption-Prebiotics-Probiotics/dp/B06W584D3F
I use these. They cover pretty much everything FODMAP. Not cheap. Not at all cheap.
https://www.amazon.com/Natural-Vitality-Anti-Stress-Supplement-Raspberry/dp/B00BPUY3W0
It’s spendy but it helps and once you get the hang of how much works for you - you can look for the generic brands or larger contianers.
You making sure to drink plenty of water?
I also eat Sunbutter often which is a great source of fiber and magnesium. It's basically replaced peanut butter for me since I can't do legumes or nuts.
GoMacro bars: https://smile.amazon.com/gp/aw/d/B015OA6MHK?ref=ppx_pt2_mob_b_prod_image
Eggs, egg whites. Brown rice and potatoes have some protein, too. Use an app like MyFitnessPal to log your food and determine if you’re getting enough protein, fiber, etc.
They sell rice protein powder on Amazon and at Whole Foods (or at least my local one). It literally only has rice protein and brown rice as the ingredients. Two tablespoons of brown rice protein powder is green per Monash app, though I imagine it’s okay to have more considering brown rice has no FODMAPs. Doesn’t taste that great, but neither do other protein powders, in my opinion. Blend it up with frozen strawberries and a little sugar, and you’re good to go.
I've been buying it on Amazon!
https://smile.amazon.com/Prego-Traditional-Italian-Sensitive-Recipe/dp/B07CR3LW6B/
Just looked into this and I believe that you are referring to alpha-galactosidase... I think GalU is just the units for measuring a dose. Example (Amazon link).
Just thought I'd mention for people trying to find it.
I use these https://www.amazon.com/gp/aw/d/B001HCHWQK/ref=ppx_yo_mob_b_track_package_o0_img?ie=UTF8&psc=1 I actually open them up and sprinkle on food right before eating, and only use about half of it, I’m super sensitive to any supplements so that seems to work fine for me, I’m guessing most people could just take it before a meal. Have also had functional medicine dr recommend these https://www.amazon.com/Pure-Encapsulations-Digestive-Comprehensive-Vegetarian/dp/B00GSP4R6O/ref=mp_s_a_1_3?dchild=1&keywords=enzyme+with+betaine&qid=1594752455&sr=8-3 these ones contain betaine hcl which I believe increases stomach acid levels to help with digestion and should not be taken if you have ulcers. My dr said most people have to experiment to find an enzyme that works well for them.
I know this isn’t the question you asked but I really recommend against cooking the stuffing in the turkey. It’s really not safe: https://lifehacker.com/dont-stuff-your-turkey-put-cooked-stuffing-in-while-th-1743792127/
Honestly the biggest game changer (at some point I want to make a thread here about it, maybe this weekend) is that I started to use super enzymes to help me digest foods better, an just recently I've found fructaid. These two products have done more for me than any other medicine I've taken. Of course I eat following fodmap diet closely, but I will allow myself the safer foods in lesser quantities and take these before or after a couple bites of my meal. I no longer have the bloating that made me feel like I was going to pop and fly away but I do still get it in a mild form. On days I'm bad, like when I eat Mexican food (has garlic and onions in salsa usually) I will balloon up pretty bad. I know my triggers are onion and garlic 100% and I never cook with them and the only time I come into contact with them is when I eat out, but even then I don't always eat salsa and I alter my order. Anyway. I am sensitive to pretty much everything I eat, the less sugars the better. I spent a year and a half after the hospital eating nothing but rice, rice waffles, vanilla yogurt, eggs and fish.
I know how hard it is for you and what you are going through. I don't want you to have to experience what I did. I want to tell everyone how much better these pills made my life. No they don't fix my problems and no I can't eat anything I want, but the relief of not having to feel so utterly terrible is wonderful. And it helped with my diarrhea too!
Will make thread later, here are the enzymes:
This is supposed to be great for bloating (much better than Gas-X):
https://www.amazon.com/dp/B00KL47EY0/ref=cm_sw_r_cp_api_glt_fabc_XEFPNMNDDEBW8ND32YKC
And this has given me pretty good results in helping tolerate problematic foods better:
Sure! I do a modified Wahl's protocol for autoimmune, so it's very nutrient dense.
I eat a salad for each meal, including breakfast. Yes, it's a lot of chewing lol.
- 100g arugula or kale
- 25-30g lentils (gluten free)
- 70-100g protein (chicken or seafood cooked sous vide)
- Mix ins:
- Roasted carrots with thyme or other seasonings
- Roasted bell pepper strips
- Olives
- Tomatoes
- Radishes
- Portobello mushrooms (I tested okay for mannitol)
Additional foods
- Roasted eggplant slices (I'm okay with sorbitol) with za'atar and activated tahini (max 12g, activated because I can't have too much phytic acid). Eggplant slices kinda sub in for bread once your palate is off high glycemic foods lol. I slice them about 1/2" thick, brush with avocado oil, roast for about 30-45 minutes at 400º. They'd be great with tomato sauce as a sort of moussaka, too. They can go in a Chinese, Indian, or Thai direction easily. Yum.
- Roasted cauliflower with various spice blends (tested okay for mannitol)
- Roasted kabocha squash – great as dessert, sometimes with peanut butter (activated again)
- Grapes - about 100g after a meal or else it's too much sugar for me
- Strawberries
- Ice cream once a week – after a full meal, taken with a lactase pill
My proteins are super super delicious if I do say so myself. I marinate the chicken with various spices + oil, and the texture from sous vide is juicy, tender, and just great all around. It really adds a lot to salad. I cook seafood plain because I love the flavor as-is.
I got this one. And it’s only two ingredients haven’t had a problem. It’s not the nicest tasting because it’s bitter but if you blend it and add your own amount of fodmap friendly sweetener it’s deffo consumable. Even ok.
That Protein's Award Winning... https://www.amazon.co.uk/dp/B00SQ56DO8?ref=ppx_pop_mob_ap_share
Sorry you're having such a rough time. I'm a couple of weeks in and still in pain / D every day.
I'm only a little way into reading this, but it's really interesting. It may not have the answers but it's made me decide to get therapy after dealing with a lot of stress and grief since the pandemic. Good luck!
I find the biggest issue with doing these kinds of simple oven meals to be the taste, because we can’t use traditional seasonings like garlic and onion powders. Finding out about the availability of low fodmap onion and garlic replacers powders was a game changer though. You can use these to season any meats or veggies, and the garlic makes a killer garlic bread!
A.Voegel's echinacea & sage throat spray - i have the same issue with a constant sore throat especially in the mornings - never made the link to postnasal drip but that would make a lot of sense. Anyway I love this stuff- All natural ingredients - I use it daily when I wake up but changing my diet & looking into triggers has really helped reduce the sore throat & other Sinus issues (cheese & milk is a big one for me)
https://www.amazon.co.uk/dp/B002ABVCZO/ref=cm_sw_r_cp_awdb_imm_2XV7NYY8J5MFRDY1Q10X
About Time Whey Protein Isolate, unflavored is also good. I'm very sensitive to lactose and it hasn't caused any issues for one week that I've been using it. About Time Protein Powder
Oh I have a really great tea suggestion - it really works for me! It’s a good diuretic!
— Bigelow Benefits Calm Stomach Ginger Peach Herbal Tea Bags, 18 Count Box (Pack of 6), Caffeine Free Herbal Tea 108 Tea Bags Total https://www.amazon.com/dp/B078S5W3WW/ref=cm_sw_r_cp_api_glt_fabc_MCRBY2Q78N6S4K2W66H0
White rice, carrots, cucumbers, lettuce, arugula, kale, chard, potatoes, delicata squash, spaghetti squash (in moderation), roma tomatoes (in moderation), peanuts (in moderation), radishes, plantains, rice cakes with butter, salt & pepper. I also do various low-fodmap herbal teas in order to boost my mineral and plant polyphenol intake (my current fave is mixing looseleaf raspberry leaf, nettles, rooibos, and rose hips together)... These are some generally safe foods to base a low FODMAP diet around so you don't have to worry too much about portion sizes. I then carefully add smaller amounts of higher FODMAP foods (while being mindful to avoid stacking the same FODMAP) like broccoli, zucchini, green cabbage, bok choy, parmesan cheese, etc. Plus I eat small amounts of nuts but always as a snack by themself, ~3 hours away from any oligos containing foods on either side and it's generally safe. Pecans are my fav since I can have a reasonable amount of them without going over.
Of course, you can do any kind of meat as long as you make all sauces, marinades, & spice rubs yourself. Tofu and tempeh are safe in moderation as long as you go for firm/extra firm tofu, squeeze all the water out, and then be careful not to stack any other oligos (I think?) containing foods with the meal.
I found some sweet ramen brick style noodles that are low-ish FODMAP, made with millet and brown rice. Ready in about 4 minutes once you get your water boiling. Pairs great with rice noodles from your local asian mart if you want a big portion but can't tolerate 2 bricks in one sitting. Be careful about stacking oligos (fructan and GOS) in this meal since I think there is some level.
I started using this tofu press (extra firm tofu only) to remove the water from the tofu before cooking. I used to not be able to eat tofu at all without having a symptom flare up. I recommend trying one out.
Bamboo Tofu Press for All Size Tofu, Faster Tofu Drainer- Remove Excess Water/Improve Flavor and Texture, Trobing Tofu Presser with a Stainless Steel Screw System- Eco-Friendly, Plastic-Free BPA Free https://www.amazon.com/dp/B088GL56KG/ref=cm_sw_r_cp_api_glt_fabc_WFN4CV8FQQTDDRWPNHCR?_encoding=UTF8&psc=1
I really like Davinci Laboratories - A.D.K
It's a good idea to take quality vitamin D together with both A and K2
To your concerns, these pills are tiny
I'm lactose intolerant as well, so I really like "Low-Fodmap and Vegan: What to Eat When You Can't Eat Anything"
Most vegan recipes are really easy to edit into something that feels good during a flareup.
Nestle Maggi - Rich tomato sauce, no garlic no onions. I prefer it to the FODY ketchup, though it is slightly sweeter than regular ketchup. Super expensive on Amazon, so look elsewhere to purchase. I usually get it from international markets. There are a couple of similar products so make sure the label says 'no garlic no onions'.
For years I had constant diarrhea. It was so bad that my managers at work all knew that I’d occasionally have to leave work to go home and poop, when I couldn’t hold it in anymore. The rest of my time was spent tightly clinching, to hold it in. Giving up gluten initially solved everything. As time has gone on, I’ve had to give up more and more things.
I got a case of mild food poisoning a few years ago, and that one incident resulted in nearly 2 years of diarrhea. L-Reuteri fixed the diarrhea completely. I think it took about 4-6 weeks before it worked. But it was completely back to normal. I almost never have diarrhea now. But I still deal with reactions to most FODMAPS . So I’m still searching for relief in that department. But I’ll take any small victory.
Just searched my Amazon history. This is the probiotic that helped.
https://www.amazon.com/dp/B00MXYP0TM/ref=cm_sw_r_cp_api_fabt1_cXlTFbX1G5BYW?_encoding=UTF8&psc=1
It doesn't taste bad! So instead of making a concentrate, what i do is use something similar to this and I make a slightly less strong version so I can just pour it right out of the pitcher to have a cup. It'll steep overnight on the counter (usually around 12 hours or so), take the strainer out in the morning, then you have a pitcher full of it that you can throw in the fridge and it lasts a while if you're the only one drinking it. If you want it hot, just throw it in the microwave or you can always boil a cup of it if need be.
Now I will say, YMMV but ive learned I have to drink a glass of water before I have any coffee. I will have an upset stomach if I don't like 90% of the time.
I get colavita brand off amazon, it's not a bad price for that much olive oil even if it weren't infused. The garlic taste is like BAM, but in a good way.
I like Glee gum--the peppermint is made with sugar. You can buy it on Amazon here and the ingredients list on the Glee website here.
> xylose isomerase
The reviews from Amazon are really positive so I'll look into it, thanks for the tip.
https://www.amazon.com/Eat-Anything-Malabsorption-Prebiotics-Probiotics/dp/B01MYDUGHN?th=1
I always get mine from amazon, however I do live in the uk
Lindens Peppermint Oil 50mg Capsules | 100 Pack | Essential Oil of Peppermint supporting healthy digestion https://www.amazon.co.uk/dp/B00BP6F6K2/ref=cm_sw_r_cp_api_i_DBKgBb29RX2KV
I’ve been using the fodmap approved whey by stellar labs. They have it on amazon and it uses stevia to sweeten. It has been a life saver.
Stellar Labs Pure Cold-Pressed Vanilla Whey Protein Powder, Gluten-Free, High Protein, All Natural with Stevia, Low FODMAP, 28 Servings, 32oz https://www.amazon.com/dp/B06XCYT1JL/ref=cm_sw_r_cp_api_T6CuBbXVBZW2X
It also comes in chocolate too. Both are very tasty.
That sounds pretty good - I personally haven't found a garlic oil that keeps its garlic flavor throughout the cooking process but I use them as a finishing oil, if that's an option in your recipe. The Colavita brand oil (I get it on Amazon) has great garlic flavor, it's a pretty huge bottle for not too much money, and it's Monash certified besides.
I have 2 low FODMAP recipe books, but the one I like the most is low FODMAP Diet Step by Step by Kate Scarlata (https://www.amazon.com/dp/B01N9DBDWD/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1 )
The one thing that I know helps and I have experience with is a probiotic supplement calle Flourish Probiotics by Eu Natural. It contains friendly, healthy bacteria which help to improve digestive, urinary and gut health. I would strongly recommend you take a look and will attach a link:
https://www.amazon.com/Flourish-Probiotics-Women-Lactobacillus-Saccharomyces/dp/B07KFPCCLP
Hope it helps. Good luck
https://smile.amazon.com/SHD-Keychain-Waterproof-Stainless-Organizer/dp/B075K6W7JZ?sa-no-redirect=1
I keep it on my keychain. Sure, it looks a little goofy but it's convenient. The one I have holds about 6 doses.
My partner has the FODMAP issues and I do a lot of the cooking. There are a lot of adaptations you learn to make. Garlic infused oil can be easily and cheaply made and green parts of green onion can add a lot of onion flavor. Look into garlic and onion scape powder as well as asafoetida. good things to play with.
During the elimination phase it is what it is. The above is for after ;)
I've been sharing this book for a bit now: https://www.amazon.com/dp/B09M53NXHJ. Maybe 1/3 to 1/2 are FODMAP recipes and we've modified a few others? Simple stuff, but we and friends have liked them.
Also, I as the cook do sometimes still make FODMAP mistakes. It's not the easiest diet to keep track of especially for those who can do some amounts of things but perhaps not for multiple meals in a row.
As to affecting me, no. If anything, my partner's diet has been a benefit because we cook fairly exclusively from whole foods. Way healthier. For my own cravings, I indulge in lunches while at work ;)
I find that the social anxiety of bringing my own plate is worth feeling well. And I have yet to meet someone who upon my saying "I'm on a restricted diet for health reasons and am happy to bring my own food for myself" wasn't immediately understanding and even relieved that they don't need to try to accommodate.
As far as what to make, I like recipes from funwithoutfodmaps.com, and this cookbook. I recommend the warm potato salad. Good luck!
I haven't bought it myself so I can't be sure, to be honest. I think to buy it directly from the manufacturer you have to be a medical provider but I believe they do sell it via other sellers like Amazon.
of dextrose? no, not really, I just shop based on price. It's on amazon too if that's easier than local home brew shop. There are two big manufacturers I know of: Ingredion and ADM Clintose probably all smaller packages than 50lbs are just repackaging of these two.
Did you read the stickies over in /r/gastritis? I got the 2 books and they helped enormously.
I have Cheerios with plant milk. Oatmeal with plant milk should be safe. If you get quick oats they only take a minute to cook.
Cornflakes contain barley malt which is gluten. Try looking for gluten free cornflakes. https://www.verywellfit.com/are-corn-flakes-gluten-free-562769
Protein powder is hard, but there are rice protein powders that should be safe on both diets. Mix with water or plant milk. https://www.amazon.com/Naked-Rice-1LB-Plant-Based-Ingredients/dp/B0787ST38Q Or even with green tea.
Potato chips are a safe snack for me. Might be too oily for gastritis, but I tolerate fat pretty well.
If you're into ginger then there's these sweets called Gin.Gins which are chewy ginger sweets. A bit spicy and good for digestion.
It takes a little bit of time to get it, but it's by far the cheapest and is of very high quality. I take it as do several family members. Break the tablets into fourths and try that dose first. A quarter tablet is a little more than the "high-dose" pills/capsules generally sold.
It is pretty hard to get in if you are a retiree. I think you have to hire a lawyer now and it takes a few years. I did learn French in high school, so it wouldn't be that hard to get fluent again.
I would certainly prefer summers in Ontario or Quebec.
There is a great show on Prime, it's called The Gardener and it's about a private garden in Quebec, the garden of the four winds, although they of course call it Les Jardins de Quartre Vents. (Why is it de and not des? It's plural. Or is that a Quebec French thing?) https://www.amazon.com/Gardener-Frank-Cabot/dp/B07DJBFGJL
Furikake! Its a mix made to sprinkle on rice with salt, sugar, sesame seeds, and seaweed. Add in some salmon and a splash of tamari and you have what I've been eating for lunch for the past 2 weeks.
My sister recently got this for us. Not exclusive to fodmap, but had variations that include it for many recipes
https://www.amazon.com/Cooking-Grownups-Nutritious-Low-FODMAP-Vegetarian/dp/B09M53NXHJ
I got an unflavored powder on Amazon Unflavored Electrolytes
I also got aminos in pill form on Amazon Aminos
Y'ALL!!! Forget this Target brand oil! Get the Colavita brand one! So much cheaper than FODY and any other brand I have found. $15 US for 32 fl oz!
I just got one with that!! It's the Colavita brand garlic infused olive oil. A friend of mine got it for me, but they got it for a lot cheaper than on the economy. They have access to military base commissaries. So if you are a service member or dependent, you can get it for very cheap!
Smart Weigh Culinary Kitchen... https://www.amazon.com/dp/B01LXXBQWD?ref=ppx_pop_mob_ap_share
It has two scales, one for sub 100 g and one for up to 10 kilos I think. It's helpful for making bread and measuring stuff that is small amounts like just a few grams.
I have had this one for 3 years and it still works great. I love the size of it, display & it has a great database for nutrition info for an added bonus. Looks like it is on sale right now too.
It’s expensive, but this pizza is gluten free, no onion or garlic and tastes great Etalia, Pizza Fresh Rising Gluten Free Margherita, 20.5 Ounce https://www.amazon.com/dp/B089F763SZ/ref=cm_sw_r_cp_api_i_4V1N2DHD4T8R3HYE838W
Aw, I get it. It's really hard at first. The elimination diet is hard, but once you start feeling better, it's worth it. And once you figure out your big triggers, you will likely be able to eat a lot of foods. I found that I need to avoid a lot of fruits, garlic, onion, and wheat - and while that sounds limiting, I manage to eat out quite often.
At the beginning, your system is on high alert - but that's why you eliminate. If you get your system in check with the diet, you might find that your triggers are easy to avoid.
I started with this book: Low Fodmap for Beginners
And I really love Fodmap Everyday for recipes
Good Luck!
I can do green teas. I mostly drink this very plain green jasmine tea, it is very basic and does not bother me. I put a big pinch of the tea in a mug of hot water. A can lasts me a long time.
https://www.amazon.com/Sunflower-Jasmine-Tea-LB-454/dp/B000NIHZMU
you should check out the book The Gut Health Protocol https://www.amazon.com/Gut-Health-Protocol-Nutritional-Intestinal-ebook/dp/B00VCP5PKW
​
I used this guy's treatment method for my IBS and it has been really good for me. He talks a lot about how sugars feed the bad bacteria in your gut, and you need to eliminate that bad bacteria and feed the good bacteria to create a better gastroinestinal environment in your gut. It's a difficult protocol to stick to at first but over a year after I started it, I can confidently say that although my IBS issues are not gone, they are very much improved.
Partially Hydrolyzed Guar Gum is fantastic when used in conjunction with an antimicrobial or antibiotic.
This one actually might be better, as there are no additional ingredients and it seems cheaper:
I am using Align and psyllium to help with my symptoms. I haven't tried any other probiotics yet, but these definitely help and don't irritate me.
Just started learning about low FODMAP. Been vegan for a few years. Someone got me the book "Low FODMAP and Vegan" for Christmas. Having good luck with those recipes so far. It's a combo reference book and cookbook, too, so there's some helpful charts and lists of foods to explore. Includes nutrition info, so you know how much protein, etc. you're getting per serving.
Low-Fodmap and Vegan: What to Eat When You Can't Eat Anything https://www.amazon.com/dp/1570673373/ref=cm_sw_r_apan_glt_i_2QWQCVJQR2W529J2RATR
There’s a different brand that specifically states it’s FODMAPs safe (in the answered questions from the manufacturer) so I’m assuming other infused ghee is the same. Might just get this other brand though to be sure.
I love FODY products. I usually buy the ketchup, the salsas, the taco sauce, the enchilada sauce, any once of their bbq sauces (not the marinades, which i find l just okay) and the shallot oil.
I stopped buying the taco seasoning (its good but it has a lot of salt, you can buy all the stuff in it in the spice aisle and make your own) and the garlic oil (too expensive, and colavita makes a better one, link
I also recommend Smoke-n-Sanity brand flavorings. The "onion essence" powder is my go to.
I can’t handle it normally but someone on here recommended a digestive enzyme that allows me to eat garlic with minimal effects. Eat Anything RX on Amazon, kinda pricey but they help take away stress when eating at restaurants where it’s hard to know all the ingredients.
It's not exactly hypnotherapy but the Headspace app (https://www.headspace.com/) has quick guided meditations ("Under The Weather" and "Pain At Night") that I find really helpful. There's also a series on Pain Management that I haven't tried yet but I know people with chronic illnesses have found it really helpful. These are all part of the paid service, though - I think there's a free trial but if not, I probably have a code I can give you that gets you a couple weeks free.
I buy Falim chewing gum from my local Turkish supermarket.
It doesn't have any sugar or sweeteners, the taste is very subtle. Not a strong mint at all.
I have been experiencing the same exact problem and it was really beating me down emotionally. I was also physically exhausted from hurting and not sleeping. Gastro Dr finally convinced me that my brain was affecting my gut and that I might benefit from a low level of anxiety meds. After being on them one week I’m starting to see quite an improvement in my gut health. On top of the soluble fiber, avoiding high gassy goods and probiotics I started taking a peppermint oil capsule. Saw a lot of recommendations for it on another thread so gave a try, figured it couldn’t hurt. Found it helps cool the burning In my intestines. Follow directions to avoid heartburn. Heather's Tummy Tamers Peppermint Oil Capsules (90 per bottle) for IBS https://www.amazon.com/dp/B0002UDK4Q/ref=cm_sw_r_cp_api_glt_fabc_0YE3JBBG61MC28QSTWWY?_encoding=UTF8&psc=1
This is what UCLA recommends. They sell it in the USA.
Savory Choice Chicken Broth Concentrate, 5.1 Ounce (Pack of 2)savory choice chicken broth concentrate
I’ll sometimes go on a breakfast burrito kick and prep a bunch of these for later: http://www.yummly.com/recipe/Freezer-Breakfast-Burritos-2262860
Spinach and tomatoes work decently well in them too!
I'm really lucky to live near an all gluten-free bakery called nuflours. We buy most of our loafs there. If not, Franz has Gluten Free options.
Have you tried Dymatize ISO 100? My dietician said it was low fodmap and technically gut friendly. I used this in the past and looking to incorporate it into my diet again.
My go-to protein snacks are GoMacro Bar- Peanut Butter flavor (not all flavors are low fodmap) and Fairlife Core Power Protein Shakes - Vanilla. But like you, I am also looking to bulk up again on this diet, so looking for ideas too.
This stuff is very strong: https://www.amazon.com/gp/product/B005WF768C
Just don't add it too early to anything as the heat will diminish the punch.
Funwithoutfodmaps.com is a decent resource. Also, this is an affordable cookbook that I'm still using even after finishing the elimination phase and adding moat foods back in. I originally checked it out from my library for free, so you could look into options at your local library as well.
I was looking for FODMAP recipe book and I came across a book that the reviews said had complicated recipes in it. I didn’t buy it because of that. I haven’t seen it in person. https://www.amazon.com/Complete-Low-FODMAP-Diet-Revolutionary-Digestive/dp/1615190805/ref=bmx_dp_sg7ags6n_6/137-5287516-1924969?pd_rd_w=GHIFK&pf_rd_p=60987f84-78e3-4ff8-bfa6-abac97271a12&pf_rd_r=DVESBFWXWDTC149RJD75&pd_rd_r=63aa0c86-28...
Hm, I haven't looked for canned soup, but these broth concentrates are low-fodmap and very tasty (they also make a pho flavored option) that my local grocer carries: https://www.amazon.com/Savory-Choice-Liquid-Chicken-Concentrates/dp/B01EK4Q9YM/ref=sr_1_12?dchild=1&keywords=low+fodmap+broth&qid=1631723513&sr=8-12
Combine the broth concentrate with hot water, then pour over ramen noodles, maybe add some frozen veggies? Could be a good substitute for canned soup.
No 🤯 I relied very heavily on my dietitian and failed miserably at elimination for 3-4 weeks as she picked apart things I was still eating that might be triggering symptoms and really I got down to eating white potatoes, white bread, white rice, chicken, no fruits or vegetables, white marshmallows, plain sweet biscuits, and something called "low chemical cordial" out of a book called Friendly Food
I spent a few days crying every time my dietitian said "that kind of potato isn't white enough" and "maybe you're having too much Vanilla (in the marshmallows) or citric acid (in the cordial)"
Mind you this cordial was 99.9% water and sugar. It was then that I realised the citric acid thing.
Eventually my dietitian who only works part time was not enough support for me and I had to buy the textbooks she used.
Natural Factors, Organic Low FODMAP Reliefiber, Digestive Fiber Powder, Unflavored, 5.3 Oz https://www.amazon.com/dp/B07PFQJ818/ref=cm_sw_r_cp_api_glt_fabc_FRBVDHSE87YEQ777S4KV?_encoding=UTF8&psc=1
Expensive, but it works for me and is low FODMAP
This guy and this guy have been my two best friends while figuring out how to live life cooking without standard minced garlic (I'm Italian/Jewish).
Both brands also have onion replacers that are good too. The FreeFod stuff is STRONG. I use enough to cover the front third of a standard eating spoon and it's enough to flavor enough food for 6 people.
I use EVOO a lot for cooking but I don't want it flavored, so I've never tried the infused oils honestly. I have a super sensitive gut though, and thus far haven't had any issues with the powders.
Tajin is awesome!
Wow, the peruvian lime looks incredible too. I just ordered it :)
This isn't technically spicy, but it's still a pepper so I think it qualifies - get yourself some imported Hungarian sweet paprika. It blows regular store-bought paprika out of the water in terms of flavor. I put it on pretty much any pork or chicken I make along with some herbs and it's amazing. It really has a nice bright sweetness to it as opposed to the tart or sometimes smokey flavor of more common varieties paprika.
Been using the this stuff for awhile with no issues and I'm super sensitive to garlic: https://www.amazon.com/gp/product/B01LAX5HLC/
A little bit goes a long way for flavor, usually I'll take the amount of oil in a recipe and do 75% regular oil and 25% garlic infused oil.
Hi,
I was also diagnosed with IBS recently and was also really down because of the diet.
Reading this book helped me lots: https://www.amazon.com/Low-Fodmap-Vegan-What-When-Anything/dp/1570673373 After reading it, I understood my condition more. Also, this book contains recipes (I began with the red bell pepper sauce on some gluten free pasta and it was delicious) and lists of what we can eat as vegans.
I also watched videos with recipes and advices (e.g. The Wild Gut Project), that helped a lot as well. From the videos I learned that I always need to check the ingredients of the things I buy and eat.
Sadly, I cannot eat vegan cheese because it usually contains soy and starch types that cause a lot of pain for me. However, every person is different and after following the diet strictly for a while you can try to re-introduce meals and see how your body reacts.
Hang in there! After the hard beginning it gets more tolerable.
Onions & avocados both cause issues for me. As does eating a *lot* of greens.
I recommend Tamara Duker Freuman's book The Bloated Belly Whisperer as a nice overview of various issues that commonly cause bloating (including FODMAPs).
Of course, if you have FODMAP issues, the Monash app is a helpful resource.
Since you want to do keto, maybe it would be helpful to go on a 2 - 3 day water only diet and then resume with a keto compatible, low FODMAP diet. That might give your gut a chance to clear out and calm down, then help you maintain a more-or-less state of ketosis.
Good luck, I know how frustrating it is to keep adjusting your diet and still continue to get bloating ...
There are infused oils, just make sure there aren’t any onion bits in them. There’s also this product, which is great!
Glutino Gluten Free Original Crackers are an excellent soup cracker for this soup! I've also had Cob's LowFOD loaf with this soup, also great
If you wanna scroll around my profile I have a lot of good simple meals (I'm the one posting the pictures with the stuffed cat)
I also recommend this app, its not perfect but you can scan barcodes and it'll warn you of possible high fodmap ingredients! I also printed out a list I found online of ok and not ok foods to have a physical check. I leave it on my fridge for quick checks
https://www.amazon.de/-/en/gp/product/B00024D916/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1
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its plant based. perhaps i need to take more than 1 capsule? with betaine i take 5 capsules if its a big protein meal :D
Check these out:
https://www.amazon.com/Fodmap-Bars-Protein-Ingredients-Approved/dp/B08FTG2BHZ/
I've been using them for awhile now and they're great. No FODMAP issues, they taste great, and they're high in protein!