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[Common Response]

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Thanks so much Common Response. I suspect that I have problems digesting a lot of foods from the FODMAP list so will try to eliminate these to see if it makes a difference. I'm currently waiting on a hydrogen breathe test for fructose but the clinic is having problems organising this but fingers crossed they will be able to sort it out as it may just answer a few questions. I've had a lactose intolerance test and it was negative. Thanks again for putting so much effort into researching this thoroughly and taking the time to post your findings!

Hi S.By negative, do you mean you were cleared of lactose intolerance?If you were cleared it should mean you are clear to eat dairy & lactose.Having said that l'd like to make the following comments.About 11 years ago I was referred to an allergy specialist.He cleared me of have a lactose allergy, as well as many other foods, but in his tunnel vision he didn't make the distinction between allergy and intolerance.He cut off a critical avenue of exploration and left me to suffer for a number of years.I since discovered that we can have intolerance even though we may not have an allergy.I've also just learned that we can have an intolerance of gluten even if we are not cealiac.If you have been cleared of a lactose intolerance I would make these comments.1. During the gas tests I was advised that some produce hydrogen gas, some produce methane gas & others produce both. I would ask your health provider: Were they screening for both hydrogen & methane?2. There are no tests available for the other FODMAP foods, Fructans, Isolmalt, Xylitol, Maltitol, Sorbitol, & Mannitol (Polyols) & Galacto-Oligosaccarides (GOS). If you gain stability (reduced symptoms) living FODMAP free, you can reintroduce these foods gradually to see whether they are a problem to you.3. If you have no other avenues of exploration and your symptoms are impacting on your life, is it worth trying to live FODMAP free for an appreciable period to determine whether it can help you?4. If the gas test was not conclusive in terms of lactose intolerance, could you be one of the few who are intolerant but just don't produce gas?Good luck with your journey and coming to terms with these questions.

[Common Response]

I need some other quick source of protein that I can keep in my desk drawer at work though. Ideas? Are other nuts okay?

Other protein ideas are:Tin (95gram) tuna in olive oil.Diced steamed chicken with diced lettuce and/or tomato.Cold lamb chop.I also described a good carbohydrate snack which I couldn't find on the internet.I used to eat sweetened rice snacks but found these were laden with corn syrup and totally unsuitable.I came across these savory Rice Cakes which are FODMAP free.Taste good, safe and convenient.Don't like the use of palm oil for health and the environment but will eat them until I can find a better replacement.Here's a shot of an empty packet (I ate them all). https://picasaweb.go...9/RiceCakes#You get about 20 cakes per packet which is good for about 10 snacks or less depending on how hungry you are.Found at Asian general stores.

[faze action]

Other protein ideas are:Tin (95gram) tuna in olive oil.Diced steamed chicken with diced lettuce and/or tomato.Cold lamb chop.I also described a good carbohydrate snack which I couldn't find on the internet.I used to eat sweetened rice snacks but found these were laden with corn syrup and totally unsuitable.I came across these savory Rice Cakes which are FODMAP free.Taste good, safe and convenient.Don't like the use of palm oil for health and the environment but will eat them until I can find a better replacement.Here's a shot of an empty packet (I ate them all). https://picasaweb.go...9/RiceCakes#You get about 20 cakes per packet which is good for about 10 snacks or less depending on how hungry you are.Found at Asian general stores.

Thanks for the suggestions. I am actually on the cusp of trying something for a few days/weeks to see if it helps: On Friday I cooked a steak under the broiler (organic, grass-fed beef), and had some steamed spinach with it. It tasted great, and I felt great afterwards! I am going to stock my freezer with organic beef, chicken, fish because most of the "meal problems" I have are when I get home from work and am too tired to cook. I figure if I get a bunch of protein in the house in advance it'll be much easier for me to adhere to a better diet. I'm going to try to avoid "seasonings" and sauces for the most part, and try to eat as few ingredients as possible (rub chicken with a little olive oil, salt, pepper, and herbs for example and that's it)...for carbs I can usually tolerate a small serving of rice or potatoes. If I can find a low-sugar, lower-salt beef jerky I might stick that in my desk drawer as well (not sure such a thing exists though), since I seem to have no problems digesting meats/protein, and that's usually what I need at work to keep me going.I'm almost done with the antibiotic (two more days) and my SIBO-symptoms have improved somewhat, but I ate some "junk" last night and was really feeling it this morning...carbs feed the bacteria: no good.

[Common Response]

Thanks for the suggestions. I am actually on the cusp of trying something for a few days/weeks to see if it helps: On Friday I cooked a steak under the broiler (organic, grass-fed beef), and had some steamed spinach with it. It tasted great, and I felt great afterwards! I am going to stock my freezer with organic beef, chicken, fish because most of the "meal problems" I have are when I get home from work and am too tired to cook. I figure if I get a bunch of protein in the house in advance it'll be much easier for me to adhere to a better diet. I'm going to try to avoid "seasonings" and sauces for the most part, and try to eat as few ingredients as possible (rub chicken with a little olive oil, salt, pepper, and herbs for example and that's it)...for carbs I can usually tolerate a small serving of rice or potatoes. If I can find a low-sugar, lower-salt beef jerky I might stick that in my desk drawer as well (not sure such a thing exists though), since I seem to have no problems digesting meats/protein, and that's usually what I need at work to keep me going.I'm almost done with the antibiotic (two more days) and my SIBO-symptoms have improved somewhat, but I ate some "junk" last night and was really feeling it this morning...carbs feed the bacteria: no good.

Other neutral type greens you can also have with your steak can include Beans(green), Bok choy,Capsicum,Celery,Choy sum,Endive, Marrow,Silverbeet & Zucchini. Try to have plenty of these. If you are generally avoiding carbs you'll be missing out on the fibre they also contain. Seasoning can be dangerous, but pepper, salt, herbs, & ginger are pretty safe.If you miss things like onion and garlic and feel meals don't seem to have enough kick, try asafoetida. It gives a meal that onion/garlic flavor but has a brilliant attribute. This is what Wiki says about it:Asafoetida reduces the growth of indigenous microflora in the gut, reducing flatulence.[3]http://en.wikipedia.org/wiki/AsafoetidaBeef jerky would be handy but l suspect it contains things which can play havoc.It sounds like you generally have issues with carbs.Try experimenting with basmati rice. It has very low starch content compared to other varieties and could make a difference.

[faze action]

Here's a really easy recipe that I made up a few nights ago:4 chicken thighs, skin on3-4 med-large potatoes (I used red), quartered1 bunch of collard greens, par-boiled4 stalks celery, cut into 3 inch pieces1/8 cup olive oil (can use more, I eyeballed this)2-3 tablespoons paprika1-2 tablespoons crushed rosemarysaltpepperWhisk the spices and oil in a large bowl and coat everything except the greens evenly with this mixture. Place the potatoes in a roasting pan and cook at 425 degrees for 15 minutes. Remove and add chicken and celery, top with the parboiled greens and bake another 35-45 minutes, covered, until the chicken is done.This came out excellent and you can use a variety of vegetables as long as they are FODMAP-safe. I removed the skin from the chicken before eating it (less fat, but still a lot of flavor), and I used organic, free-range chicken.

[Common Response]

Here's a really easy recipe that I made up a few nights ago:

Thanks F.I've printed the recipe and will try it out. Also I'll often feel like a quick refreshment when l come home from work but our kitchen is a mine field loaded with dangerous drinks.In my country, due to recent flooding ,fresh fruits such as bananas and oranges are now in short supply and quite expensive.I visited the supermarket to find replacements.I recommend passionfruit pulp (small tin), and packaged blueberries and cranberries (found near the tinned fruit aisle).All were selected because they were additive free and are FODMAP free.The blueberries and cranberries are from the U.S.A and come in twin packs.I pour either Soy milk, Rice milk, or Barley milk into a container, add the fruit and then mix with the blender.Carefully choose the milk which is free of unacceptable additives.The Barley milk can be found on the longlife shelf.Great tasting and relatively safe as long as you don't drink too much of it and keep the fruit to small portions.

[faze action]

chicken with spicy brown mustard 2-4 skinless, boneless, chicken breast halves2-3 potatoes, quartered1/2 cup spicy brown mustard (I used French's, and it wasn't too spicy)1/2 cup gluten free breadcrumbs (or use regular, if you know they don't bother you)1/4 c olive oil 2 tablespoons lemon juicepaprika, to tastePreheat oven to 350 degrees, lightly grease a baking dish.Brush chicken breasts on all sides with mustard, place bread crumbs on plate or shallow pan and press chicken into crumbs to coat. Arrange chicken in baking dish. In a bowl combine olive oil and lemon juice and drizzle about 2 tablespoons over chicken breasts. Coat potatoes with remaining mixture and place in pan with chicken. Cover and bake for 45 minutes in preheated oven. Uncover, season with paprika, and bake uncovered an additional 15 minutes.I ate this with sauteed swiss chard (swiss chard, olive oil, salt, pepper) and it was great.And again, I used free range, organic chicken...

[Common Response]

whats the best veg am haveing butternut sqaush not sure if helping fould carrots consapting

Although FODMAP free some have indicated they have trouble with carrots amongst other vegetables.If you have problems with carrots you could try safer vegetables which also have plenty of fibre to keep you regular.I'd recommend celery, spinach, red capsicum (red bell pepper), choy sum, silverbeet(chard), bok choy, & zucchini.After your system settles down you can then reintroduce carrots.A good idea is to balance constipating foods on a given day, with something you might find causes loose movements.I enjoy stir fries in which I'll include a number of vegetables.If you do this with carrots, the other vegetables should balance your tendency towards constipation. Also tomatoes are gentler if you sieve out the seeds.I made a nice tomato sauce to go with my tofu spaghetti today.One small tin of chopped tomatoes (seeds sieved out), heated in a saucepan, and add tablespoon olive oil, salt, pepper, & chopped olives with the pips removed.

[Common Response]

thank you i love sqaush is that safe i can only get winter sqash most days am fine with it

Squash (winter or summer) is on the suitable vegetable list and is a big thumbs up.I eat a lot of summer squash (zucchini)and love it.Wherever possible have a variety of vegetables in your diet.

[Common Response]

Another simple FODMAP free dish.Baked chicken drumsticks/chicken wings, baked sliced potatoes, baked stuffed tomatoes, zucchini, & bell peppers.Stuffing is rice mixture with pulp from tomatoes, herbs, olive oil, salt & pepper (no onions, or garlic).Bake in the oven.https://picasaweb.google.com/113312672727152008399/FODMAPFreeRecipe#

[PCatsos]

Hi Common Response,I've seen you advertise the FODMAP diet countless times. May I ask...did it completely "cure" you when you were adhering to its list of foods or did it just improve the symptoms?

I agree, if symptoms are due to FODMAP intolerance, there is nothing that can be cured, just symptoms that can be managed or improved. This is not all bad. It means most people can still have favorite FODMAPS in moderation if the overall FODMAPS load is kept down.

[Common Response]

Here's a simple 5 minute breakfast.Porridge topped with blueberries.:

• In a large bowl add half cup rolled oats and one cup fresh water (room temperature).
• Stir and place in microwave on high for 2 minutes.
• Stir and top with blueberries.

Variations: Top with any suitable fruit such as cranberries, banana, passionfruit, kiwi fruit, and others.I'm finding having suitable food on hand is half the battle.If you have a pantry full of unsuitable food then you'll be eating inappropriately more often.I came across Great Lakes cranberries & blueberries in the supermarket.Always there if you run out of fresh fruit.Each packet comes with two tubs.Use half a tub per serving.https://picasaweb.google.com/113312672727152008399/Fruit#

[faithxlove]

This is a great thread but i just have a random question... Is mustard okay on FODMAPS? I love it, but i've been avoiding it because I wasn't sure :S

[Common Response]

This is a great thread but i just have a random question... Is mustard okay on FODMAPS? I love it, but i've been avoiding it because I wasn't sure :S

Hey F.I had a bit of a look at the USD Food analyzer data base and found that standard yellow (American) mustard appears to be safe with very low levels of fructose.Mustard is one of those things which can end up being a minefield.The problem is the additives which make up the different recipes.The safest appears to be the standard Yellow Mustard.In comparison McDonalds mustard is loaded with sugars.Other mustards have additives such as onion, garlic, honey, white & red wine, & probably other additives.You really need to study the ingredients information and hope that it's accurate.If you try it, use sparingly and look for symptoms. :)Here are some safe brands from the Shepherd Low FODMAP Diet book:Heinz French Mustard.Keens Mustard, Dijon, Hot English, & Whole Seed. Thomy Prepared Mild Mustard.Masterfoods Mild English, Hot English, French, & Wholegrain.

[IBS mum]

Thanks so much Common Response. I suspect that I have problems digesting a lot of foods from the FODMAP list so will try to eliminate these to see if it makes a difference. I'm currently waiting on a hydrogen breat test for fructose but the clinic is having problems organising this but fingers crossed they will be able to sort it out as it may just answer a few questions. I've had a lactose intolerance test and it was negative. Thanks again for putting so much effort into researching this thoroughly and taking the time to post your findings!Thanks so much Common Response. I suspect that I have problems digesting a lot of foods from the FODMAP list so will try to eliminate these to see if it makes a difference. I'm currently waiting on a hydrogen breat test for fructose but the clinic is having problems organising this but fingers crossed they will be able to sort it out as it may just answer a few questions. Thanks again for putting so much effort into researching this thoroughly and taking the time to post your findings!

[IBS mum]

IBS symptoms may be triggered and exacerbated by high FODMAP foods in your diet. *FODMAPs is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are molecules found in food that can be poorly absorbed in the digestive tract by some people - they travel into the large intestine where they become food for bacteria in the bowel and there they ferment, often triggering or exacerbating IBS symptoms such as bloating, cramps, diarrhorea, etc.*A FODMAP friendly (or Low FODMAP) diet will not cure IBS - it aims to reduce the symptoms of IBS, making it more manageable and life much pleasanter. *High FODMAP foods have a cumulative effect within your digestive system - it is often a 'build-up' of poorly digested FODMAP foods over a period of time that will trigger or exacerbate IBS symptoms. It also means that it is the quantity, combination, and 'spacing' of high FODMAP foods in your diet, rather than a specific food, that will cause problems. Furthermore, the physical effects (IBS symptoms) of eating problem food/s may not show up immediately after a particular meal - it may take days or weeks. In this case people often think it was, for example, the garlic or onion they had that night that caused bloating and cramps, when in fact it may have been the asparagus, mushroom and snow pea pasta, followed by apple pie that they ate 2 nights previously that actually triggered the symptoms. *A low FM diet is more about understanding and controlling the quantity, combination, and 'spacing' of high FM foods in your diet, rather than the total elimination of specific foods. *Reducing meal sizes, alcohol, fatty foods and caffeine in your diet are all likely to help reduce IBS symptoms. *Cutting food into smaller pieces, chewing well and eating slowly may also help. *Stress, anxiety and poor sleep are likely contributors to IBS symptoms.I highly recommend you make an appointment with a reputable FODMAP aware dietitian for a personal assessment eg. Shepherd Works if you live in Melbourne or Adelaide (Australia). If you live in another state or overseas, I would suggest you contact Shepherd Works or Box Hill hospital - hopefully they can recommend a reputable dietitian or dietary practice near you. We are lucky enough to live close to Shepherd Works, Monash University & Box Hill Hospital (in Australia), the world leaders in this research.My daughter (22) is having great success on the low FODMAP diet - she had IBS symptoms for a number of years and they were steadily getting worse to the point of being debilitating. She is now about 8 weeks into the FODMAP program and her IBS symptoms have significantly reduced. For more info go to www.facebook/glutenfreeguerrillas then click on Discussions - the topic FODMAP diet posted by Valda Davis should appear. This should be a good starting point for you to find out more about FODMAPs and IBS.

[IBS mum]

IBS symptoms may be triggered and exacerbated by high FODMAP foods in your diet. *FODMAPs is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are molecules found in food that can be poorly absorbed in the digestive tract by some people - they travel into the large intestine where they become food for bacteria in the bowel and there they ferment, often triggering or exacerbating IBS symptoms such as bloating, cramps, diarrhorea, etc.*A FODMAP friendly (or Low FODMAP) diet will not cure IBS - it aims to reduce the symptoms of IBS, making it more manageable and life much pleasanter. *High FODMAP foods have a cumulative effect within your digestive system - it is often a 'build-up' of poorly digested FODMAP foods over a period of time that will trigger or exacerbate IBS symptoms. It also means that it is the quantity, combination, and 'spacing' of high FODMAP foods in your diet, rather than a specific food, that will cause problems. Furthermore, the physical effects (IBS symptoms) of eating problem food/s may not show up immediately after a particular meal - it may take days or weeks. In this case people often think it was, for example, the garlic or onion they had that night that caused bloating and cramps, when in fact it may have been the asparagus, mushroom and snow pea pasta, followed by apple pie that they ate 2 nights previously that actually triggered the symptoms. *A low FM diet is more about understanding and controlling the quantity, combination, and 'spacing' of high FM foods in your diet, rather than the total elimination of specific foods. *Reducing meal sizes, alcohol, fatty foods and caffeine in your diet are all likely to help reduce IBS symptoms. *Cutting food into smaller pieces, chewing well and eating slowly may also help. *Stress, anxiety and poor sleep are likely contributors to IBS symptoms.I highly recommend you make an appointment with a reputable FODMAP aware dietitian for a personal assessment eg. Shepherd Works if you live in Melbourne or Adelaide (Australia). If you live in another state or overseas, I would suggest you contact Shepherd Works or Box Hill hospital - hopefully they can recommend a reputable dietitian or dietary practice near you. We are lucky enough to live close to Shepherd Works, Monash University & Box Hill Hospital (in Australia), the world leaders in this research.My daughter (22) is having great success on the low FODMAP diet - she had IBS symptoms for a number of years and they were steadily getting worse to the point of being debilitating. She is now about 8 weeks into the FODMAP program and her IBS symptoms have significantly reduced. For more info go to www.facebook/glutenfreeguerrillas then click on Discussions - the topic FODMAP diet posted by Valda Davis should appear. This should be a good starting point for you to find out more about FODMAPs and IBS.

[IBS mum]

Wooops - don't know why my previous post appeared twice! And apologies if I've doubled up on some info that's previously been posted.Try the following link for more FODMAP information:www.ibsfree.net (this site is run by Patsy Catsos USA - you can post questions to her online or via email - she seems to be up-to date with FODMAPs and IBSIf you live in UK, Dr Peter Irving from The London Clinic and London Digestive Help, seems to be up-to-date with FODMAPs and IBS - this might be a good starting point to find 'FODMAP friendly' reputable dietitians and/or gastroenterologists in UK.If you are on a low FODMAP diet bear in mind that food lists do change as a result of ongoing research, so you need to constantly trawl the web/forums for up-to-date information, and keep in touch with your dietitian. If you are going to try the low FODMAP diet then do it right - it requires a thorough knowledge and understanding of FODMAP principles and practice, breath tests for all the FODMAP groups (eg Polyols, Lactose, Fructans, etc) and test for Coeliac, up-to-date knowledge of low/high FODMAP foods, and it requires determination and patience. You risk setting yourself up for failure if you make an 'ad hock' attempt.

[Common Response]

www.ibsfree.net (this site is run by Patsy Catsos USA - you can post questions to her online or via email - she seems to be up-to date with FODMAPs and IBSIf you live in UK, Dr Peter Irving from The London Clinic and London Digestive Help, seems to be up-to-date with FODMAPs and IBS - this might be a good starting point to find 'FODMAP friendly' reputable dietitians and/or gastroenterologists in UK.

Thanks for the invaluable information and words of encouragement IBS mum.In particular the UK & USA contacts for those who need professional guidance is a big plus.Based on information from the dietitian at Box Hill Hospital including updates in March 2011 I created the following chart.http://www.ibsgroup.org/forums/index.php?/topic/138274-printable-fodmap-diet-chart-for-your-convenience/Do you have any information which is more up to date?

[tebe]

This is interesting and useful, and I must trail through the whole thread at some point. I got the Patsy Catsos book, IBS free at last, yesterday and intend to try the elimination diet. However, I note she recommends eating Cheerios in the elimination phase, which I find baffling as it's full of all sorts of wheats and grains. Also, I will be spending the summer (the elimination period) in Sweden and I doubt it will be available there. Also it is counter intuitive for me to buy packaged cereals. So I must substitute: She suggests oats are OK, so what about porridge, proper stuff, homemade, not out of a packet? I think I would struggle with rice and tuna for breakfast. (My current personal favourite breakfast is a Turkish one, small tomatoes, cucumber, a piece of unbuttered bread, olives and a small piece of cheese. But for this I would leave that to one side for a while.)