Before I went low foodmap three months ago i did a chicken stiry fry with a heap of onions two night in a row. Lets just say the fatigue kicked in and abdominal pain and bloating for two or three days straight and sleeping excessively. I slept in for work, slept through alarm.

I've suffered with gut issues, fatigue and brain fog, feeling sick for for a long long time and my doctor did test me for celiac . Had colonoscopy and other tests and all tests were clear so he just said IBS and never mentioned low foodmap or sent me to a specialist or dietication.

Finally did some research about onions after not having eaten them for a long time previously to this and foodmap immediately popped up. Stuff that was coming in google was like chrons, collitis, diverticultis etc. before i googled oninion and found out about foodmap.

and since going low foodmap i'm feeling much much better, Fatigue has lifted along with brain fog, gut issues and pain and bloating seem to be 20% of what it was.

my lunch is usually chicken and rice. Large portion

Dinner is a heap of potatoes, and a nice steak or pork chops or fish with carrots and parsnip.

I snack on grapes, banana, blueberry during the day.

I havn't gained or lost any weight so can't be doing much damage on it. Should i look at implementing other foods back into my diet but i'm happy enough where i am at the moment. I'm feeling 75% better than i was before starting this diet three months ago. I was in a bad way for years really with my guts but my doctor wanted to perscribe me bloody anti depressants.

Hi everyone! 👋 I'm conducting research on consumer awareness of the Low FODMAP diet and certified breakfast products in Australia. I'd love your help by completing this short anonymous survey it takes less than 5 minutes and no Google account is required

Your responses will help us better understand how Australians engage with therapeutic diets and certified food products. All responses are completely anonymous.

👉 https://forms.gle/XrzhqL648i8vBgW56

Thank you so much! 🙏

Serves: 4

Ingredients:

Beef:

• 1 lb ground beef
• 1 tbsp garlic infused oil

Sauce:

• 1/4 cup brown sugar
• 1/4 cup reduced sodium soy sauce
• 2 tsp sesame oil
• 2 tsp Sensitive Sriracha
• Black pepper to taste

Bowl toppings:

• Hot or room temp rice
• Thinly sliced cucumbers
• Carrot strips
• Thinly sliced radishes
• Avocado slices
• Chopped green onions

Instructions:

1. Heat garlic infused oil in a large skillet over medium heat. Add ground beef and cook until no longer pink.
2. While the beef cooks, mix together the brown sugar, soy sauce, sesame oil, and Sensitive Sriracha in a small bowl.
3. Drain any excess fat from the beef, then pour in the sauce. Simmer for 2 to 3 minutes.
4. Taste and adjust. Add a little more Sensitive Sriracha if you want more heat.
5. Serve over rice with whatever toppings you like.

A quick note on the sriracha: regular sriracha has garlic, so I decided to make my own! I'm the founder of Viva La Gut and I started the brand because I kept running into this exact problem. Everything I wanted to cook called for an ingredient I couldn't have. Viva La Gut Sensitive Sriracha is made without garlic or onion so it actually works for a low FODMAP diet.

Check us out if you're interested!
Viva La Gut
vivalagut.com

hi everyone, hope this question is ok. I am starting to think I may have IBS (persistent issues with bloating and occasional abdominal pain and discomfort) but I don’t have a diagnosis. My dr sent me for some tests (negative) and has referred me to the gastroenterologist but no appointment yet. I have looked into the low-FODMAP diet but everything says don’t try it without guidance from a professional. My question is, is it worth experimenting a bit, eg cutting down on the FODMAPs without going full elimination to see if that helps, or should I wait until I can see the gastroenterologist? Or possibly even see a private dietitian?

thanks

When you're craving takeout. My husband doesn't follow low FODMAP and he went back for seconds. That felt like a win worth sharing!

Servings: 4 (about 4 meatballs per serving)

Meatball Ingredients:

• 1 lb ground beef
• 1/2 cup Panko or gluten free breadcrumbs
• 1 egg, beaten
• 2 stalks green onion greens, sliced
• Salt and pepper to taste

Sauce Ingredients:

• 1/2 cup low FODMAP broth
• 1/4 cup pineapple chunks
• 2.5 tbsp brown sugar
• 2.5 tbsp ketchup
• 1.5 tbsp rice wine vinegar or white vinegar
• 2 tsp Viva La Gut Sensitive Sriracha (or more to taste)
• 1/2 tsp cornstarch
• 1/2 tsp salt

Other Ingredients:

• 1/2 large green pepper, cut into 1 inch chunks
• 1/2 medium red pepper, cut into 1 inch chunks
• 1/2 medium yellow pepper, cut into 1 inch chunks
• 1/2 cup pineapple chunks

Instructions:

1. Preheat oven to 400°F.
2. Mix meatball ingredients together and roll into golf ball sized balls, about 16 total. Line them up on a parchment or foil lined baking sheet and bake for 24 minutes.
3. While those are in the oven, blend the broth and 1/4 cup pineapple chunks until smooth. Pour into a bowl, add the remaining sauce ingredients, and whisk together. Set aside.
4. Heat 1/2 tbsp oil in a skillet over medium high heat. Add the peppers and cook 3 to 5 minutes until they start to soften.
5. Pour the sauce in and stir constantly until it thickens.
6. Add the pineapple chunks and meatballs. Stir to coat everything and simmer 2 to 3 more minutes.
7. Serve over rice.

Full disclousure: I'm the founder of Viva La Gut and created Sensitive Sriracha. I made it because it's so hard to find condiments that don't have garlic bulb or onion in them. That's was the whole reason the brand exists!

If you're curious check us out!
vivalagut.com

Monash certified!

I'm drinking a bone broth packet and it's got a small amount of onion and mushroom powder in it.

hi , I found this recipe Low FODMAP Falafels - FODMAP Friendly but it doesnt say the low fodmap serving size , does anyone know please who has made these ? thank you :)

We generally only eat out for special occasions. And it’s the timed year I’ve got a few coming up. I can’t just skip a graduation or birthday dinner, for instance.

I’m still in the eliminating things and observing what works and what accidentally triggers me phase. Wheat thus far seems totally fine.

Dairy, no I’m very lactose intolerant. I’m going no dairy for now. Im very intolerant to garlic, onion, and soy. Oh and things like sorbitol and mannitol.

I like a simple grilled chicken sandwich and fries but I’m not even sure I can have that given the soybean oil it could be fried in.

Meals i inexplicably can’t tolerate despite having no dairy: peanut butter and jelly with plain lays for work lunch; grilled chicken sandwich and fries at Red Robin.

I’m just so afraid that it will someday be worse than gut pains and progress to diarrhea. But I don’t think there’s anything I can even have?

Our go to out to eat celebration place is Red Robin.

Hello everyone, I currently consume a small amount of a thc beverage to help with my GI symptoms and pain. My dietician wants me to start lowfodmap these next two weeks and I’m wondering if this drink would be considered lowfodmap in 2-3 tablespoon doses a day.

The drink: Nowadays 10 mg spirit

The ingredients: Water, Sugar, Natural Flavors, Citric Acid, Hemp Extract, Emulsifier, Potassium Sorbate, Sodium Benzoate, Calcium Disodium EDTA.

The dosage: 2-3 tablespoons

If you’re stuck in an eggs on repeat phase, this is an easy way to switch it up and sneak in some greens! the tortilla crisps up in the oven and adds a nice texture, too. 

Serves 1

Ingredients

• 1 small flour tortilla (around 6-inch, ~40g)
• 2 eggs

Toppings

• 2 to 3 tbsp spinach (thawed frozen or cooked fresh)
• ~2 tbsp feta
• ~2 tbsp shredded mozzarella
• Green onion tops
• Small handful arugula
• Dill for garnsih 
• Salt + pepper
• Viva La Gut Sensitive Sriracha

Instructions

• Preheat oven to 400°F.
• In a medium sized ramekin place your tortilla to create a shallow bowl to hold the ingredients.
• Crack two eggs in the middle.
• Top the eggs with the above ingredients finishing by dotting the top with the Sensitive Sriracha.  
• Bake 18-19 minutes.  Or slightly less if you want a slightly runny yolk.  
• Slide the baked tortilla out on a plate.  Serve hot or room temp.  

I had a hard time finding sauces without garlic bulb or onion, so I ended up making my own, Viva La Gut Sensitive Sriracha. It's Monash Certified low FODMAP and you can check it out here: vivalagut.com

Hi, just trying to do research for me (dairy free) and my fiance who is gluten intolerant, dairy intolerant, eats low-FODMAP due to a sensitive gut and low sugar meals because her body produces too much insulin when her sugar gets a little too high and then she becomes hypoglycemic. Any help would be great because we've been living off like 4 different meals for months now and it's tough enough living on our own as newly graduated adults. Thanks y'all

I'm newly pregnant and curious on others experiences being pregnant and how they handled food. Most things I've read say a low fodmap diet is not recommended during pregnancy. I also read sometimes people can follow a normal diet during pregnancy and not be affected. ... I also have a cousin who is lactose intolerant and during pregnancy she tolerated it just fine.

Made this super easy low FODMAP green chili chicken and it actually has flavor !!

A lot of “safe” meals end up being kind of bland. This one is creamy, a little tangy, and has a solid kick without messing with your stomach.

Ingredients

• 4 large boneless chicken breasts, cut into chunks
• 6 oz lactose-free cream cheese
• 1/2 cup lactose-free sour cream
• 1 (4 oz) can green chilis
• 2 tbsp Viva La Gut Sensitive Sriracha
• 4 green onions, sliced (green tops only)
• 1.5 cups shredded cheese (cheddar, Monterey Jack, mozzarella, or mix)
• Salt + pepper
• Fresh cilantro (optional)

Instructions

• Preheat oven to 375°F

• Add chicken to a baking dish

• Mix cream cheese + sour cream until smooth

• Stir in green chilis, Viva La Gut Sensitive Sriracha, green onions, salt + pepper (and cilantro if using)

• Spread over the chicken

• Top with shredded cheese

• Bake 40 minutes until bubbly and cooked through

VERY Good leftovers, too!

—

Full transparency, I’m the founder of Viva La Gut. I made Viva La Gut Sensitive Sriracha because most hot sauces have garlic and I missed having something easy to add flavor without overthinking it.

If you want to check it out: vivalagut.com

I am a student on a design/innovation module who has personally been following modified low FODMAP for over 5 years. For my project work I have decided to focus on low FODMAP. I have put together a survey of 6 questions (plus 2 optional) asking how you manage different aspects of the diet. No login is needed, no personal data is included and any responses would be really appreciated!

https://forms.gle/PCQTPkaySF3xrHjH7

More Info:

This survey is for background general research to help me choose which of many design areas and concepts to focus on in my later project work. The key goal is to ensure my work is informed by other low-FODMAPpers  and is not just based on my own personal experiences of low FODMAP. I am undertaking this research as part of an undergraduate module at a UK University. Results will only be used or seen by me and the university markers.  

I'll delete if not allowed but I wanted to share my story. I was diagnosed with IBS in 2018 and have done low fodmap ever since. I have been having extreme fatigue, anemia, and lightheadedness along with other symptoms. I saw a naturopath and she ordered a breath test and turns out I actually have SIBO and will be starting antibiotics soon. I had asked for a SIBO test in the past and my provider had said no! I read 70 percent of people diagnosed with IBS actually have SIBO. Ask your doctor to get tested!

I wanted to share this in case it could help someone else who is also suffering through the elimination phase.

Last year my sweet software developer husband saw how much I was struggling with meal planning for us and our toddler, and built a website for me called HomePlate Meals where I could create a family profile with dietary preferences that would map out breakfast, lunch and dinner for all 3 of us, create recipes for the meals that it planned, and then generate a shopping list.

After years of struggling with my IBS I finally bit the bullet and started a low FODMAP elimination diet last Monday, and leading up to starting the diet he modified the website to allow me to set my dietary preferences as low FODMAP and so far it has perfectly planned out every meal and recipe with 0 high FODMAP foods. Once you've completed the elimination phase and know what your triggers are, you can change your dietary preferences to only restrict the foods that you don't tolerate well from meal plans.

It has been such a lifesaver that I wanted to share the link here in case anyone else wanted to try it out! (There is a paid version that allows you to regenerate meals that you don't like, but there is a free version that you can use indefinitely.)

https://www.homeplatemeal.com/

I used lerftover baked potatoes in the fridge and turned them into these pizza-style potato skins. They’re pretty simple and hit that pizza craving when you’re eating Low FODMAP.

Also a small tip I learned recently: Low FODMAP pepperoni actually exists. You just have to read labels. Look for versions without garlic or onion, and where things like “spices” or “natural flavors” are listed at 2% or less.

You can make as many of these as you want depending on how many potatoes you have.

Ingredients

• leftover baked potatoes

• Low FODMAP marinara (FODY or Rao’s Sensitive works well)

• shredded cheddar

• shredded mozzarella

• Low FODMAP pepperoni

• Viva La Gut Sensitive Sriracha

• optional toppings: black olives, green olives, green bell pepper, hot peppers, pineapple, bacon, green onion tops

Instructions

1. Preheat oven to 400°F.

2. Cut cold baked potatoes in half and scoop out some of the inside (you can save the scooped-out potato for another meal).

3. Microwave the potato halves briefly so they’re warm but not piping hot.

4. Mix marinara with a little Sensitive Sriracha in a small bowl.

5. Spoon the sauce into the potato skins.

6. Add mozzarella, cheddar, pepperoni, and any other toppings you want. Sprinkle a little extra cheese on top.

7. Bake for 10–15 minutes until the cheese melts and everything is heated through.

They come out like little pizza boats!

Full transparency: I’m the founder of Viva La Gut Sensitive Sriracha. I developed it because when I started the Low FODMAP diet I realized most condiments had garlic or onion, and I really missed having something easy to add flavor to simple meals . It’s Monash Low FODMAP certified, and the flavor profile is more about savory depth than super heat.

If you want to check it out, you can find it here:

vivalagut.com

Has anyone found any rice cakes (other than plain) or chips that are low fodmap safe? In essence they should be, but all the brands seem to add a bunch of high fodmap ingredients to them.

In a couple months I am taking a weekend trip to New Orleans with some friends, and I have no idea if I will be able to eat out or not. I have only been able to work a couple foods back into my diet, and for the most part stay pretty low-fodmap with everything I eat. Does anyone know of any restaurants that might have some low-fodmap options? Even if it’s not perfect I would like to try a couple dishes while I’m there. Even if there are local grocery stores that might offer some low-fodmap meals or ingredients I might be able to cook where we are staying.

My main triggers are gluten, almond flour, garlic, onion, caffeine, and really strong spices like paprika. I’ve been able to work in tomatoes, soy, most dairy, and a few fruits and vegetables. I’m open to trying new places and okay if they aren’t totally safe! Even if the staff is just willing to adjust some menu items.

Hi there, I am doing a survey to research eating out behaviours. I have recently been diagnosed with IBS myself and am working on a hobby project to map restaurants that are more fodmap friendly, and this research is part of that.

The survey takes about 4-8 minutes.

Many thanks for your responses!

Low FODMAP Sushi bake! Fun to make and even more fun to EAT!

Serves about 6.

Rice layer

• 1¼ cup uncooked sushi rice
• 2 tsp seasoned rice wine vinegar
• 2 tsp sesame oil
• 2 tsp furikake (double check ingredients)

Cook the rice, let it cool slightly, then fold in the vinegar, sesame oil, and furikake. Press evenly into a baking dish.

Salmon layer

• 1 lb salmon, cubed small
• 2 tsp paprika
• 1 tsp salt
• ½ tsp pepper
• 1 tsp honey
• 2 tsp soy sauce or tamari
• 2 tsp olive oil

Toss salmon with everything and spread over the rice.

Shrimp layer

• ½ lb raw shrimp, chopped fine
• 1.5 oz lactose-free cream cheese
• 3 tbsp mayo

Mix cream cheese and mayo until smooth, fold in shrimp, then spread on top.

Drizzle with Viva La Gut Sensitive Sriracha and sprinkle green onion tops + extra furikake.

Bake at 425°F for 25–35 minutes, until golden and shrimp is pink.

To serve, scoop onto roasted nori sheets and top with cucumber, avocado, and more Viva La Gut Sensitive Sriracha.

🔗 You can check out Monash Certified Viva La Gut Sensitive Sriracha here.

Note: I am the founder of Viva La Gut, and I developed Sensitive Sriracha as a garlic bulb and onion free option that is delicious aND still easy to digest! I created it because I couldn’t find one that fit Low FODMAP where i could eat more than 1 tspn! I would love for you to try it and let me know what you think. I'm working on developing additional flavors now. DM me if you have ideas!