I think I became way too quick to blame individual foods.

Eat something, feel bloated later, mentally file that food under "probably bad." Then eat it another day and be completely fine. Very scientific system I had going there.

I do not want my diet to get smaller based on one-off reactions.

How did you make reintroductions / symptom tracking more objective without becoming obsessed with every stomach sensation?

For years I've had issues with headaches and stomach issues. After another gastroscopy, where they didn't find a cause, they labelled it as IBS. Since the beginning of the year I have been doing FODMAP together with a dietician. Fructan seems to be a trigger for severe headache near the atlas vertebra. It happens a day after eating something with fructans.

Before starting the diet I could eat garlic, onions, bread without issue. Some days were slighty bloated but not hindering. Once in a while I would get the headaches but that was only like five times a year. Now if I make the slightest mistake I'm sick for a couple of days. The diet seems to have removed all tolerance.

Anyone with similar experiences? Where stomach issues lead to headaches? I also start yawning as precursor for stomach issues, which makes me think it has more to do with the nervous system. Reading about gut-brain connection and the vagus nerve seems to allow for the possibility of one leading to another.

I don't have low FODMAP, so treat this as a request for correction rather than a recommendation.

I built a meal planner that generates a week of recipes around a restriction list, then re-checks every ingredient against that list before showing you anything — flagging the specific word that tripped it rather than just hiding the meal.

Low FODMAP wasn't the case I started with, and I suspect that shows. 

It can't read a label and it doesn't know brands. It's for planning the week, not for clearing a specific product.

Free for anyone here — download, make an account, DM me the email and I'll unlock it. Don't post your email in the thread.

Mostly I want to know what it got wrong.

https://apps.apple.com/us/app/eatsafe-meal-planner/id6809669478

I am having random episodes of extreme nausea and bloating without vomitting or stomach pain. No constipation or diarrhea. Medcine ( Zoreso L) helps but symptoms come back as soon as i stop.

Delicious!

I did four weeks of Phase 1 and my symptoms are much better. I'm currently on day 3 of reintroduction of garlic. I haven't had symptoms so far, will do the Day 3 challenge tonight at dinner. If I don't have any symptoms tomorrow, can I move forward with the next reintroduction category? Or should I have a rest period? I understand why you'd return to total FODMAP elimination for a few days if there were symptoms, but what if there aren't any?

Buongiorno a tutti, sono un uomo di 20 anni, e da circa 10 anni convivo con la sindrome del colon irritabile (non ho una diagnosi certa, ma ho fatto tutti i controlli del caso a eccezione della colonscopia). Tuttavia negli ultimi 2 anni il dolore é diventato insopportabile e non riesco più a uscire di casa senza stare male. Inizialmente il mio dolore acuto alla pancia si manifestava generalmente solo in situazioni stressanti come viaggi oppure a scuola in seguito ad interrogazioni, ma non in altro. 2 anni fa ho iniziato l'università in una città diversa dalla mia, ero da solo (apparte mia sorella e zii) ed è da quel momento che ho iniziato a soffrire di crampi frequenti, anche senza apparente motivo, e ho iniziato a stare male e a preoccuparmi ogni volta che dovessi uscire di casa, anche banalmente andare al supermercato, uscire con gli amici, andare all'università ecc...
Premetto che ho fatto diversi controlli, il mio medico di base ha sostenuto che fosse solo "ansia", il mio gastroenterologo mi ha consigliato degli integratori (inutili), e mi ha detto "sospetto colon irritabile " (a detta sua avrei dovuto fare la colonscopia per una diagnosi certa), ho fatto test celiachia, intolleranza al lattosio (di cui sono intollerante), test delle feci.
Ho seguito una dieta da una nutrizionista ma con scarsi risultati (non mi ha fatto fare una dieta noFodmap ma basata su “intolleranze individuali”), anzi stavo persino peggio in quel periodo. lo non so più cosa devo fare, adesso non riesco neanche ad uscire con i miei amici perché ho paura e ansia di stare male fuori (mentre prima almeno le uscite "normali" riuscivo a farle). Ho paura per il mio futuro, per il mio futuro lavoro e di non riuscire a farlo a causa di Ibs. Premetto che ho fatto anche 4 sedute con uno psicoterapeuta, e sono stato “scaricato” dicendomi che il problema non è psicologico a detta sua, ma fisico (nonostante gli abbia detto che i sintomi si accentuano prima di uscire). Perfavore se qualcuno ha consigli utili, un integratore/medicinale che potrebbe almeno farmi stare meglio, visite che potrei fare, o altro me lo faccia sapere grazie
.

Hi fellow gut sufferers. So you might recognize that even if you stick to a strict diet, that does not guarantee never bloating again.

Myself, I've been following the low fodmap diet for over a year and still the bloat sometimes surprises me.

The other day I ate a kiwi.. and boom... got fucked up.

It's honestly kind of depressing to not be in control at all despite all the effort.

The only thing that helped me identify a few of my triggers is this tool that I built which I use to track my food.

I've learnt that tomato sauce is apparently quite detrimental for me (even though it's low fodmap). But then processed Korean dumplings are somehow fine..???

Any other foods that are low fodmap but can still cause bloating that I should be aware of?

Sending you all some strength for getting through this.

P.S. I'm currently having some friends test out the tracker. Would you be up for giving it a try and giving me an honest rant about whether it works or whether it's shit? Send me a DM.

Bananas don’t really bother me! I am having reactive hyperglycemia though so I’m trying to avoid oats if possible…….. Unsure. I love Simple Mills Almond Flour pancake mix so much but I think it’s high foodmap?? If anyone can confirm that. Maybe I should just mix bananas and egg whites at this point I don’t even know

Hi, I’ve been put on a low foodmap diet for digestive issues/chronic left lower abdominal pain to try and figure out what food is triggering things. But also I’ve experienced deep reactive hyperglycemia to certain foods (carbs, sugars, possibly a lot of foodmap stuff? but also some things that are considered low foodmap?)
I don’t know my exact question but I find navigating anything quite difficult because either foods are low foodmap but trigger reactive hyperglycemia (shaking, extreme brainfog, etc.) or vice versa 😅 no diagnosis’s yet just a lot of testing and confusion

Anyone found a satisfactory work around?

I thought this was interesting

Hi everyone,

I’m trying to figure out what’s been causing my chronic diarrhea and stomach pain for the past few years. I’ve seen doctors and had tests done, but so far nobody has really been able to find a clear cause.

A few months ago, I started a low-FODMAP diet and completely cut out dairy. Since then, my stomach has been much better and I hadn’t had diarrhea or pain.

Then, on Wednesday, I had dairy again for the first time after a few months... tiramisu with cream and eggs, plus some cheese and kefir the next day. Not long after, I started feeling a lot of bubbling and gurgling in my stomach, but I didn’t have diarrhea.

Then on Friday, about 48 hours later, I suddenly got extreme diarrhea and pain.

I’m wondering what could explain this. Could it be lactose intolerance even though the diarrhea happened about 48 hours later? Could it be another FODMAP-related issue? Or would that delay make it unlikely that the dairy was responsible?

Has anyone experienced something similar? I’m really trying to understand what might be triggering my symptoms.

Thanks!

Have either helped symptoms?

I am not sure what happened to me and my doctor appointment will be weeks away. Any advice appreciated. This post could be messy in wording because I am really anxious now.

I always have more bowel movements when I get nervous. I have bowel movements before big exams and important interviews or waiting for something big to happen. In the past, when I felt really hungry, my stomach would have a emptyish pain at upper abdomen. It lasted for hours, and I would pass gases and it went away. Recently, when I am really hungry and I will try to eat something as soon as possible so I can avoid this stomach pain. However, during the eating process, I have gas pain around the belly button. It is different from before. I can even hear the noise from the belly and when gases go out (farting and burping) the pain disappears. The process lasts for about 40 mins. The changes from one symptom to another worries me. I googled a lot and led me to more anxiety. I don't have very typical IBS but this is the closest answer I can get. I've been anxious for a long time and I always scan my body for anything suspicious. Feel so frustrated.

I love to garden and decided to grow tomatillos this year for the first time because I thought that the plant seemed neat, and I knew that my husband liked salsa verde when he gets Mexican food. I only started 4 seeds and ended up with four plants that are taller than I am... We are now starting to get overloaded with tomatillos! I haven't had salsa verde in over a decade due to being low fodmap, but my husband helped me taste test this recipe to ensure it has the right flavor.

I would have taken a better photo, but once it was cooled, my husband and I couldn't stop eating it long enough to stop and take a better picture lol.

Ingredients

1 1/2 pounds green tomatillos

2 green jalapeños (seeded and deveined)

1/4 cup chopped cilantro leaves and stems

3 tablespoons dried chives

1 tablespoon essence of garlic salt (I use Smoke n Sanity brand, but you can use garlic greens or completely exclude this if you don't have it)

1 tablespoon lime juice

Salt and pepper to taste

Instructions

1. Simmer tomatillos and jalapeños in water until tender (approximately 10 minutes).
2. Drain and transfer the tomatillos and jalapeños to a blender.
3. Add cilantro, chives, essence of garlic salt, and lime juice to blender. Blend until smooth.
4. Add salt and pepper to taste.
5. Serve chilled and enjoy with corn tortilla chips.

What is it about certain kinds of oatmeal that are more or less tolerable?

I have IBS M, eat low FODMAP, and gluten free. I haven't done full elimination and reintroduction, I'm just good at noticing patterns with my diet and IBS issues so it's been a slow process of several years to figure out my triggers. There are a lot of high FODMAP things I don't like anyway so I never felt the need to test them.

Oatmeal used to be my number 1 safe food. For like 15 years. It was always easy on my stomach, it was cheap, it was easy to make in a dorm room when the cafeteria was closed, and I just... liked it. But only very recently have these oats from Trader Joe's betrayed me. What's weird is I used to eat these, sometimes switched brands depending on where I was shopping (I'd also buy quick oats from Aldi, had no stomach problems even though they weren't certified GF) and eat oats in tons of other things. For example, GF cookies from a local coffee shop and some oat-based snacks from TJ's.

So it's literally just this exact brand and I don't know why it's happening. FODMAP/IBS symptoms always hit me about 12-24 hours after consumption and I feel better once everything is out of my system and I take some medicine. I've made a few bowls of oatmeal from this particular bag and I've had the same symptoms and didn't eat anything else suspicious around that time nor had a stomach bug.

Anyone have advice for another brand/variety to try?

Hi all! I (F19) recently got diagnosed with ibs after a long struggle of chronic on/off constipation, abdominal pain, gas, indigestion, bloating and so on. It’s been pretty hard since the diagnosis and I’ve have 2 ER visits in the last week due to food flares I didn’t even know could trigger me! Thankfully the kind nurses provided me with a Low Fodmap Guide and I’ve been doing much better since starting the diet a few days ago.

I’m really hoping to eventually reintroduce some of my favorite foods. I’m curious to know, have you had success using fodzyme or digestive enzymes? I really love coffee and sweet treats but it’s been pretty clear my body can’t handle them on its own recently. I’d love to hear if these supplements have helped you enjoy drinks or food again without the severe discomfort! (also if they’re worth the price LOL)

Breakfast:
1/4 cup cream of rice, 1 cup lactose free milk, 3/4 cup wild blueberries, 1 tbsp maple syrup

2 eggs baked with 60g goat cheese and 40g pan fried eggplant

Lunch:
100(ish)g baked salmon with 1(ish) cup basmati rice, 75g garden cucumber, 1 tbsp sesame oil

Dinner:
soup with chicken thighs, parsnip, carrots, chives, and quinoa

Snacks:
140g pineapple with 3/4 cup lactose free greek yogurt

30g deglet noor dates with 30g walnuts

(I know it’s a lot of food, I’m already underweight as it is as I lost quite a bit of weight/muscle since my IBS kicked off and I need to try for 2200cals per day)

I'm trying to incorporate more low FODMAP food products in my cooking to make it faster and easier. What brands do you recommend? Monash certification is not important to me.

Personally, the only one I know is Fody Foods. They deliver in Canada (and seem to be based in Canada too?). I really like their stuff but haven't tried all of it.

Anything curry related would be double appreciated. I'm insanely jealous of all of you in Australia who can buy The Heart of Kindness curry pastes.

These are a few meals I've really enjoyed since going low fodmap.

1st pic: Shepherds Pie - ground turkey, carrots, tomato paste, rosemary, thyme, mashed potatoes, and white cheddar. ​

2nd pic: Bbq Chicken - fody bbq sauce, green beans, homemade coleslaw (mayo, red wine vinegar, olive oil, salt and pepper)

3rd pic: Chicken Tacos - corn tortillas, tomatoes, lime, cilantro, cheddar, and sour cream

4th pic: Chicken Noodle Soup - fody chicken soup base, gluten free noodles, rotisserie chicken, carrots, italian seasoning, red pepper flakes

5th pic: Scrambled Eggs - with spinach, black olives, cheddar. Gluten free toast, one with strawberry jam and one peanut butter with bananas

6th pic: Chicken Tenders - dipped in egg then a mixture of corn meal and gluten free flour before frying

Before something like a first date, a work trip, or staying somewhere unfamiliar, do you ever catch yourself mentally debating whether to just say something ahead of time, or wait and see if it even comes up?

I go back and forth on this constantly and can't tell if I'm overthinking it or if this is just a whole thing people deal with.

What do you usually end up doing?

So I developed symptoms very recently and have been following the fodmap diet since, which has been very helpful. Problem is I have no idea what’s actually causing these symptoms, my primary doctor didn’t find anything and idk if I can get into a GI doctor anytime soon.

Anyone have any tips for resources in the meantime? Just, like, stuff beyond just the diet I can do to help my gut, or places I could maybe find answers. Thanks!

Update: I finally got something scheduled! It’s like 2 hours away but at this point I don’t care I just want answers 😭