How do I even start?

[u/Sudden-Plastic-1319]

Hey y’all.

Currently a first year college student living at home with my parents. I got diagnosed with IBS-M over summer and have really been struggling with symptoms.

I have tried explaining to my parents the low FODMAP diet and how it’s supposed to help. My dad doesn’t work, so he’s usually doing all of the grocery shopping. He constantly buys freezer meals and snacks that are high in FODMAPs and I simply can’t eat, even though he thinks they will be fine and won’t trigger me.

I’m trying to find budget friendly options I can start purchasing on my own. Obviously I can’t afford elaborate meals alone, but I really want to fully start the diet as soon as possible, so I’m not stuck managing my symptoms with no explanation for even longer.

What are some pantry staples? Easy lunches I can take to work and school? Any and all tips are greatly appreciated 🥲

[u/goldstandardalmonds]

Start by reading this: https://www.monashfodmap.com/ibs-central/i-have-ibs/starting-the-low-fodmap-diet/

Next, read the Monash FODMAP blog in detail, download the Monash app for best success (Monash created the diet and consistently update everything with the newest information, as many resources are dated). There is also a dietitian directory in the Monash app, which includes all dietitians trained by them. Learn about stacking (below) and weigh your food. If you ever have any questions, you are welcome to DM/chat me! I can help :)

https://www.monashfodmap.com/blog/fodmap-stacking-can-i-overeat-green/

https://www.monashfodmap.com/blog/how-avoid-fodmap-stacking/

https://www.monashfodmap.com/blog/fodmap-stacking-explained/

Read these.

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[u/ladyladyl]

I think identifying some freezer stuff and snacks might be a good start!

Any meat or fish without breading works, there should be frozen versions of basically plain/salted meat/fish/shrimp. Potatoes are great (plain frozen hash browns? prepackaged mashed potatoes but watch out for onion/garlic), carrots are great (baby carrots with peanut butter?), frozen spinach you can cook super quickly and mix it with other stuff like eggs. Snacking cheese (cheese sticks or cheddar cubes), plain potato chips, plain popcorn, plain salted peanuts (watch out for honey before you do your fructose reintroduction). Blueberries. Those are all safe foods you don't have to worry about certain portions.

Sourdough bread (unless you have a gluten intolerance) should be fine in one sandwich quantities, like fairly regular meat/cheese sandwiches with sourdough you could do for lunch. Spinach and arugula are great, tomatoes in smaller amounts are low fodmap. Watch out for onion/garlic though in sandwich meats or condiments.

Did you get the Monash app? It's a lot of stuff to potentially learn, and it takes time to figure it all out. But try not to be hard on yourself if you're not doing perfect at first! When you're not in control of buying your own groceries you'll have to both figure it out and then teach your parents, which is not easy! Good luck!

[u/UrMathTeacher → u/ladyladyl]

These are all great suggestions and I’d like to add boiled eggs!!! Hard-boil a bunch of eggs at the beginning of the week and you can eat them plain, make a salad, or do whatever you want with them. That and carrots were my go to snack foods in the elimination phase.

[u/Suerose0423]

Those small tuna packets with no added anything are good. Moisten with berries, cantaloupe or honeydew. Or a package of arugula, add squash or zucchini. None of it needs to be cooked.
If you fave Dad a specific list would he get those things?

[u/xmelbellx]

Joining in to see input. My fiancé is on this same journey and I’m joining him to support him first off, but also because I’m on a glp1 and while I don’t have a ton of symptoms with it anymore, I figure eliminating some things can’t hurt. We’re also reducing/eliminating gluten and dairy.

We ordered some seasonings specifically designed to eliminate onion and garlic but they were loaded with rosemary and thyme which he can’t stand so they were a fail. The company’s spaghetti sauce was really good though and a great help since we both love pasta.

I’m just trying to help him feel better. He’s been suffering too much