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[tebe]

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I had contact with Kings College Hospital London, one of the three large hospitals now involved with FODMAPs in the UK (the others are in the same 'group', St Thomas's and Guys), as they have now produced UK literature about FODMAPS, but it's only available to dieticians. They suggested I get a referral to my nearest FODMAP dietician within NHS (haven't tried private ones yet, not many of them around), but unfortunately it was some distance away. Hopefully stis situation will change over time.

[Common Response]

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.

Hi T.I agree with you.Authors of these books have tried to make eating simpler for main stream people.Many packaged foods are included using the premise that low FODMAP is tolerable for most.Having gone through much suffering with symptoms I take the stricter interpretation of the diet sticking to whole foods.The food chart I assembled features predominantly whole foods with which fresh home cooked meals can be prepared.

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.)

Porridge is allowable.Many indicate that porridge worsens their symptoms.They'll find this as their digestive system is already compromised.After living on a low FODMAP diet I have no problem with porridge.I love porridge topped with blueberries, cranberries, or banana.The berries come in their own juice, but I include a little oat milk if I'm using bananas.The cucumber, olives and tomatoes are great.I'd dump the bread & cheese.

[bnw79]

Is garlic allowed or not? I have bought one of Sue Shepherds cookbooks & garlic is used in a fair few recipes...she also has beetroot listed...

[Common Response]

Is garlic allowed or not? I have bought one of Sue Shepherds cookbooks & garlic is used in a fair few recipes...she also has beetroot listed...

Hi 79.Garlic is a no.Sue Shepherd actually suffers from coeliac disease.This spurred her on to take up studies in medical research.Sue produces independent cook books which cover low FODMAP, and Gluten Free cooking. You might have one from the Gluten Free range.My dietitian confirmed that garlic and onion contain fructans and have such an impact on those with malabsorption/intolerance that it can take weeks to be free of their effect after eliminating them from your diet.Although quite a lot of research went into producing the low FODMAP diet list discoveries are ongoing.For example, previously it was thought that the flavor from coarsely chopped onion was fine as long as you removed the onion peaces after cooking. Later research resulted in advice that onion must be avoided completely.Your recipe book might require revision.The FODMAP list I produced at the beginning of this thread was last updated in March 2011.

[Common Response]

Tuna & Potato Croquettes (Patties):Ingredients:Six potatoes.2 eggs.Tin of Tuna 425g2 celery stalks.saltpepperOlive oil.Peel & quarter potatoes.Boil potatoes in water with a pinch of salt until tender.Mash potatoes.Add beaten eggs, finely chopped celery, drained Tuna and season with salt and pepper.Mix until even consistency.Optional:Add half a cup of rice, soy, or oat milk.Add a tablespoon of olive oil to the mixture.Replace celery with other greens such as chopped spinach, chopped rocket salad.Form into small patties and lightly fry in shallow olive oil.When golden on the outside and cooked through place on paper toweling to drain excess oil.Serve with salad (tomato/lettuce/cucumber) or steamed vegetables.Tips:Vary quantities to suit your taste.If mixture is too runny an extra egg will help to bind it or you can add more potato.For even cooking don't make patties too large or thick.Make plenty as these will go like hotcakes.Serve leftovers cold as a great snack or for lunch.

[verydull]

is raw grated carrot ok, or should I stick to it being cooked?Also do you know if Normafibe or Fybogel is ok to use?Thanks

[Common Response]

is raw grated carrot ok, or should I stick to it being cooked?Also do you know if Normafibe or Fybogel is ok to use?Thanks

I have no experience with Fybolgel but Normafibe is an excellent fibre supplement for regularity.Psyllium husks on the other hand can cause bloating and gas build up.Having said that, once i established a healthy low FODMAP diet high in soluble and insoluble fibre I no longer needed the Normafibe.The trick is to eat enough suitable vegetables and two portions of suitable fruit per day.This will give you the bulk for natural regularity.If you are constipated Normafibe with plenty of water is magic.Aim to ween yourself off it as soon as possible.Natural diet is the best way.Some say carrots affect them adversely.Others say raw carrots affect them.Listen to your system.Having said that, if your gut is a mess and unstable you probably have problems with many foods.I found that restoring my system on a low FODMAP diet eventually brought stability and an ability to tolerate more.Also there is some evidence that lightly cooking carrots releases higher levels of anti oxidant.

[verydull]

I have no experience with Fybolgel but Normafibe is an excellent fibre supplement for regularity.Psyllium husks on the other hand can cause bloating and gas build up.Having said that, once i established a healthy low FODMAP diet high in soluble and insoluble fibre I no longer needed the Normafibe.The trick is to eat enough suitable vegetables and two portions of suitable fruit per day.This will give you the bulk for natural regularity.If you are constipated Normafibe with plenty of water is magic.Aim to ween yourself off it as soon as possible.Natural diet is the best way.Some say carrots affect them adversely.Others say raw carrots affect them.Listen to your system.Having said that, if your gut is a mess and unstable you probably have problems with many foods.I found that restoring my system on a low FODMAP diet eventually brought stability and an ability to tolerate more.Also there is some evidence that cooking carrots releases higher levels of anti oxidant.

thanks for the advice

[LOOKING4EASE]

*The only issue I've ever had in my life (apart from mild sleep-maintenance insomnia) is that I had chronic migraine with aura from infanthood until my mid-20s (and then they stopped).

Have you considered a gluten sensitivity/ intolerance? It is much more common than is generally known. I recommend educating yourself about it at www.thedr.com > I have found that by eliminating gluten containing foods, plus sticking to a lo fodmap diet my symptoms are coming under control. Less bloating, better pooping, for starrers. good luck!

[Jennag]

I Came across a great recipe for rice flour pancakes. As I am having trouble finding a tasty breakfast that agrees with me, I was happy to find this recipe.Rice Flour PancakesIngredients3 eggs1/2 cup rice milk1 tablespoon canola oil 1/2 teaspoon salt1 cup rice flourDirectionsBeat the eggs in a mixing bowl; stir in the rice milk, canola oil, and salt. Whisk in the rice flour until no dry lumps remain. Cover the bowl and let stand at room temperature for 1 hour or in the refrigerator overnight.Heat a lightly-oiled griddle over medium-high heat. Drop batter by large spoonfuls onto the griddle and cook until bubbles form and the edges are dry. Flip and cook until browned on the other side. Repeat with remaining batter.I made the batter the night before and let it sit over night and had very good results.I find that the breakfast as a whole lacks some nutrition so I am thinking of experimenting by adding some flaxseed or perhaps some mashed banana.

[Pixna]

That is interesting, Simon. I don't think it applies in my case, though. I had migraines as a child (no caffeine then!) and through my twenties (some caffeine then). But I didn't get migraines with aura until I was in my early forties and had kicked caffeine entirely. They were debilitating then and didn't subside (for the most part) until after menopause. Caffeine is sometimes suggested as a "remedy" for migraine (taken after the migraine has started) because of its "constrictive" properties, and I've known people for whom this works.

[Common Response]

Or maybe brush brush the pancakes with oil (instead of butter) and top with finely chopped banana or mashed blueberries.I've printed the recipe.

I Came across a great recipe for rice flour pancakes. As I am having trouble finding a tasty breakfast that agrees with me, I was happy to find this recipe.Rice Flour PancakesIngredients3 eggs1/2 cup rice milk1 tablespoon canola oil 1/2 teaspoon salt1 cup rice flourDirectionsBeat the eggs in a mixing bowl; stir in the rice milk, canola oil, and salt. Whisk in the rice flour until no dry lumps remain. Cover the bowl and let stand at room temperature for 1 hour or in the refrigerator overnight.Heat a lightly-oiled griddle over medium-high heat. Drop batter by large spoonfuls onto the griddle and cook until bubbles form and the edges are dry. Flip and cook until browned on the other side. Repeat with remaining batter.I made the batter the night before and let it sit over night and had very good results.I find that the breakfast as a whole lacks some nutrition so I am thinking of experimenting by adding some flaxseed or perhaps some mashed banana.

[Jennag]

That is interesting, Simon. I don't think it applies in my case, though. I had migraines as a child (no caffeine then!) and through my twenties (some caffeine then). But I didn't get migraines with aura until I was in my early forties and had kicked caffeine entirely. They were debilitating then and didn't subside (for the most part) until after menopause. Caffeine is sometimes suggested as a "remedy" for migraine (taken after the migraine has started) because of its "constrictive" properties, and I've known people for whom this works.

I have an interesting experience with migraines. I know that some people get migraines because of certain smells, I always get migraines from the smell of frying or sauteeing onions, or on rare occasions just from cutting too many raw onions. When I read up on this diet and found out how bad onions are for IBS sufferers I thought that was so interesting. It is as if my whole body is rejecting onions. I do also get migraines corresponding to my cycle, Pixna, so what you said about yours not subsiding till after menopause makes sense. Luckily I found an amazing medication that I take only when I have a migraine which doesn't give me any adverse side effects. It is called Relpax and it works quite well for me.

[Jennag]

Or maybe brush brush the pancakes with oil (instead of butter) and top with finely chopped banana or mashed blueberries.I've printed the recipe.

CR,I wonder if flax seeds are okay on this diet. What is your opinion on Flax seeds?Thanks,J

[Common Response]

CR,I wonder if flax seeds are okay on this diet. What is your opinion on Flax seeds?Thanks,J

I'm not sure J.I've scoured the book and many seeds such as chia, linseed, poppy seed, pumpkin seed, sesame seed, and sunflower seed are all suitable.Also grapeseed, canola, olive, rice bran, safflower, sesame, sunflower, & vegetable oil are also suitable.My opinion is that flax is OK but I can't be certain.

[Jennag]

I'm not sure J.I've scoured the book and many seeds such as chia, linseed, poppy seed, pumpkin seed, sesame seed, and sunflower seed are all suitable.Also grapeseed, canola, olive, rice bran, safflower, sesame, sunflower, & vegetable oil are also suitable.My opinion is that flax is OK but I can't be certain.

What book are you referring to? I would love to buy one. The one I have is a shopping guide and it's not very helpful in the US since most of the foods here have different ingredients.

[Common Response]

What book are you referring to? I would love to buy one. The one I have is a shopping guide and it's not very helpful in the US since most of the foods here have different ingredients.

It's the fifth edition shopping guide.A guide reflecting U.S. food is the go as processed foods in each country differ considerably.Why don't you try Patsy Catsos food guide?http://www.ibsfree.net/ibsfree_at_last/fodmaps-friendly-product-list-united-states.htmlShe might even have some good publications on sale.

[Pixna]

Common Response, I'm not sure I trust all of Patsy Catsos's advice. In some posts of hers she has recommended seitan, which is pure wheat gluten. And on this list are high-FODMAP items, such as beets and pistachios, and questionable items, such as peanut butter. Also, for those who are very sensitive to wheat, most oats (in the U.S.) are contaminated with wheat, and the only safe oat products are those that are specifically labeled gluten-free.

[Common Response]

Common Response, I'm not sure I trust all of Patsy Catsos's advice. In some posts of hers she has recommended seitan, which is pure wheat gluten. And on this list are high-FODMAP items, such as beets and pistachios, and questionable items, such as peanut butter. Also, for those who are very sensitive to wheat, most oats (in the U.S.) are contaminated with wheat, and the only safe oat products are those that are specifically labeled gluten-free.

That's a shame P.I haven't had a chance to study her offerings, but the small amount I read from her in the past appeared quite authoritative.Until someone bobs up, the core information we've put together along with your knowledge of U.S. processed food additives, and personal experimentation is our only guide. I'm committed to uncovering more as I come across it.If l discover anything which safely increase our food choices whilst identifying suitable international processed food products I'll definitely be sharing it.

[Common Response]

hi cr can i ask how you cook your Bok choy and for your soup recipe pleasealso why am i still suffering consaption do you think the spinch is makeing my c worse really hurts

Bok Choy can either be gently steamed or stir fried and served as a side dish with salt, pepper and a few drops of sesame oil.It can also be included with other vegetables in either a vegetable stir fry or chicken or beef stir fry.Many things can make us constipated.When I ate it, anything using wheat (bread etc) would constipate me.Also having porridge for breakfast everyday can be constipating.Spinach has fibre and should help with regularity.Perhaps review your diet and try not to eat the same foods everyday.Here is a soup recipe:Thick Lemon Chicken Soup with Rice, Potatoes & Celery. One large whole chicken or favorite chicken pieces. 1 or 2 handfuls of rice. 6 stalks of celery cut into segments. 4 medium potatoes peeled and cut into quarters. 1 egg. Half a lemon. Salt. Pepper.Simmer chicken in 2-3 litres of water,until flesh is falling off the bone.Let cool and remove chicken from stock.Skim chicken fat off the top of the stock.Remove chicken flesh from the skin and bones and return pieces to stock.If evaporated add more water to the stock.Add rice, potatoes, celery, salt & pepper, cover, and simmer on low heat until vegetables are tender but firm (maybe 10 -15 mins).Beat an egg in a bowl and add juice from half a squeezed lemon.Very slowly add a ladle full of the chicken stock into the egg mixture whilst stirring.Do this slowly otherwise the egg mixture may curdle (cooling the stock will help).Very slowly add the egg/lemon/stock mixture into the chicken soup whilst continuously stirring (soup will turn cloudy and will have a unique tangy flavor).Taste and adjust seasoning (salt, pepper).Serve hot with an optional sprig of parsley.Freezing portions into small containers is a great idea for instant future meals.Great for your budget as well.And importantly FODMAP free.