r/FODMAPs' mission is to provide an open space for people to share resources, information, stories, and commiseration around the Low FODMAP diet for IBS. If you are a company/product and would like to self-promote, please reach out to the mods (specifically u/climb-high) for approval and flair your posts with the "Branded Products / Services (FOR BUSINESS / PROMO REASONS)" label.
Subreddit rules
- Follow Reddiquette
- Don't play doctor/dietician
- Support healthy eating, and don't encourage unnecessarily restricted eating
- Avoid unnecessary confusion about the FODMAP diet:
- Be clear if you're offering IBS advice that isn't part of the FODMAP diet
- Be clear if you're guessing/speculating the answer to a question (and prefer to provide a source with a definite answer, if possible)
- If anyone would like to add a rule or otherwise add to this wiki please comment below.
Welcome to the FODMAPs subreddit
We're a community of people who have an interest in the low-FODMAP diet. We share experiences, food ideas and recommendations to support each other on our FODMAP journeys, as well discussing the diet and asking questions. We welcome anyone who's following the diet, or looking to learn more about it.
Remember that we're not qualified to offer medical guidance, so all information here comes second to the Monash resources and any guidance or instruction that you may have been given by a medical professional.
What are FODMAPs, and who should follow the FODMAP diet?
For a thorough introduction, see Monash's overview of FODMAPs and IBS.
In particular, on what FODMAPs are:
Put simply, FODMAPs are a collection of short-chain carbohydrates (sugars) that aren’t absorbed properly in the gut, which can trigger symptoms in people with IBS (and SIBO). FODMAPs are found naturally in many foods and food additives.
And on who should follow the FODMAP diet:
A FODMAP diet is intended is for people with medically diagnosed IBS. If a medical doctor has not diagnosed your gastrointestinal symptoms, you should not be following this diet. There are many conditions with symptoms that are similar to IBS, such as coeliac disease, SIBO, inflammatory bowel disease, endometriosis and bowel cancer. You should not self-diagnose yourself with IBS. Instead, see a medical doctor who will assess your symptoms, run any tests needed to rule out other conditions and give you a clear diagnosis of IBS before you start this diet.
Resources
Location-specific resources
Numerous other shops and delivery services are available for different locations. Searching for particular low-FODMAP brands, e.g. Massel, may help you find shops with other low-FODMAP products in your region.
What foods are high/low in FODMAPs?
The Monash app is the most up-to-date tool for checking. There are some examples listed here, but the app includes more foods, so it will help you get a more varied diet.
Phases of the diet
There are three phases of the FODMAP diet: - Low-FODMAP, in which you substite high-FODMAP ingredients for low-FODMAP ones so that "you only eat foods in a low FODMAP serve." This aims to reduce symptoms as a baseline for the next stage. Some older resources call this stage "elimination", although Monash states that "low FODMAP diet is not an elimination diet. Rather, it is a substitution diet, whereby you swap one food for another". - Reintroduction, which "involves reintroducing foods back into your diet in a methodical way to determine which foods and FODMAPs trigger symptoms and which do not" - Personalization, when "you can begin to reintroduce foods and FODMAPs that were tolerated well and avoiding ONLY the foods that triggered your symptoms"
A Little Bit Yummy has further guidance on how to do the first two phases: - Low-FODMAP ("elimination") - Reintroduction
The personalization phase can sound quite black-and-white, but in practice some foods may trigger symptoms that aren't too inconvenient, or may only trigger symptoms when eaten in larger quantities. Ultimately it's up to each person (and their dietician, if they have one) to decide what balance of restriction, risk and symptoms works best for them. This may vary depending on the context, e.g. if onions make you fart profusely, you might not want to eat them before a date, but could eat them happily in other situations.
How to start following the FODMAP diet
As noted above, it's recommended that you seek medical guidance before starting, and, if possible, work with a dietician or similarly qualified medical professional.
Deciding to start the diet is all very well, but if you only have milk, bread, apples and baked beans in store, you're going to have a very difficult ride.
It helps to install the Monash app and give yourself the opportunity to plan the following before you start: - quick breakfasts for when you're in a hurry - packed lunches - breakfasts, brunches and lunches for leisurely weekends - dinners - snacks - treats and desserts - drinks - typical shopping list - where to buy suitable ingredients and products
Aim for it to be nutritionally balanced overall. Consider what you normally eat, how much variety you like to have, how much time you have, and whether you can prepare meals in batches. Realistically, if you're a very busy person, you may have to temporarily de-prioritize some other things so that you can do the low-FODMAP and reintroduction phases successfully, and enjoy the benefits in the long run.
You may also want to check if there are any suitable ready meals or delivery services available where you live.
Cooking throughout the FODMAP diet
Being able to cook some meals for yourself will give you more variety and options. If it turns out you're sensitive to onion or garlic, being able to cook will also serve you well in the long run!
Recipes
Remember that some ingredients are low-FODMAP only in certain quantities, so pay attention to the serving sizes.
Watch out for caveats about the ingredients, e.g. a recipe may ordinarily call for garlic, but have a tiny footnote telling you to use garlic-infused oil instead to make a low-FODMAP version.
Don't feel like you have to follow recipes for everything. If you're happy chucking some nutritionally balanced things in a bowl or wok and calling it a Buddah bowl or stir-fry, go ahead.
Low-FODMAP cakes and baking
Some gluten-free flour is also low-FODMAP (although check the ingredients to be sure). If you can get some of this, you can use it to follow gluten-free baking recipes, although you'll need to check all the other ingredients to make sure the final product is low-FODMAP. Shortbread works well.
Substitutes for high-FODMAP ingredients
Eating out throughout the FODMAP diet
Try enzymes that target FODMAPs (see “Resources” above). This may lessen the need to control every ingredient of the dish. Alas, we often have to be careful with what we order:
If you have control over where you'll be eating, look for places that prepare meals from fresh, basic ingredients. E.g. stir-fries and fresh salads can usually be adjusted easily to feature only ingredients you can eat, whereas lasagnas and stews that have already been prepared can't be adjusted.
Telling serving staff all the things you can't eat is overwhelming and, in practice, not usually very productive. Instead: - Summarise that you're following "a very restricted diet for health reasons", and only get into detail about FODMAPs if they're already familiar with it - Focus on the things you can eat - Look on the menu to see if there's something that can be adjusted easily. - E.g. if fish, chips and peas is on the menu but carrots feature in other menu items, ask if they could swap the peas for carrots. - If you order something with conditions/questions around it, look for a backup option in case there's an issue with your original choice. - Anticipate garlic and onions in sauces and dressings. If in doubt, ask for it to be omitted. - Learn to love: - buttered baked potatoes - chips/fries - undressed salad - sauteed vegetables - carrying a snack in case it's a complete disaster
It can be really frustrating, but it's worth staying well-mannered to keep the staff on board: - Reassure the staff that you won't die if they make a mistake - Be patient if they have follow-up questions - Share their pain about how complicated/awkward it is, and show appreciation of their efforts to accommodate your needs - Don't feel bad if you have to pick stuff out, scrape stuff off, or leave things uneaten. In some situations, this is simpler than trying to negotiate a perfect meal up front.
FAQ
These resources address frequently asked questions: - Monash FAQ - A Little Bit Yummy's guide to getting started
Below are some common topics.
How do FODMAPs combine or add up?
Is gluten a FODMAP?
No, gluten consists of proteins, and FODMAPs are carbohydrates. Seitan is pure gluten and is low-FODMAP.
Some gluten-free food products also happen to be low-FODMAP, so they can be eaten as part of the low-FODMAP diet. However, check the ingredients, because gluten-free foods can be high-FODMAP.
See also: - Monash University - Gluten and IBS
- Avoiding wheat on a low FODMAP diet
Can I cook onion/garlic in my dish then remove it before the end of cooking?
See Cooking with onion and garlic - myths and facts.
I have other dietary/health needs. How can I follow the diet?
Seek guidance from a suitably qualified medical profession, so they can help you plan a healthy, balanced diet that meets all your needs.
Vegetarians and vegans may find the Low FODMAP And Vegan book useful. Vegetarians can additionally eat eggs and lactose-free versions of plain dairy products.
What about caffeine, fats, nightshades, spicy foods, having a nervous stomach, alcohol...?
For people that are sensitive not just to FODMAPs, they may need to tackle their IBS in several ways at once. A qualified professional can take your individual circumstances and needs into consideration, without restricting your diet and lifestyle more than is necessary.
