I've been dealing with digestive issues since September 2023 and since that time have been on the low FODMAP diet trying to figure out why my body cannot digest food properly. It took 13 doctors CT scan, colonoscopy, upper endoscopy, blood work, stool work and then finally a sibo test to get me a proper diagnosis. Turns out I just had sibo the whole time and it was ruining my gut and stealing my nutrients. And now after 3 years I'm finally able to eat without having to be low FODMAP. It has been such a relief.

To all of you out there still struggling with your diets and being forced into having to do low FODMAP, I really feel for you. It is a hard life and it makes you feel very diminished. AND you are a beautiful, powerful, badass, and you can get better.

Also, just want to say I live in Oregon and have state funded health care. I cannot imagine how difficult this would have been if I had to pay for my endurance on top of all the special food, and supplements I had to be on. #heealthcareforall

I bought a bottle of san-j tamari for the first time and curious about all the ways to use it in low Fodmap dishes. I’ve never really incorporated soy sauce in recipes either as I would consider myself more of a beginner cook but now looking to do more.

Other than fried rice, what are your most commons uses for it? Feel free to share a recipe if you have one.

I’ve been having trouble staying on top of eating lunch because it just feels too inconvenient to take time out of the middle of my day to cook. People suggest things like hummus and crackers, but my tummy can only take so much high-FODMAP beans/chickpeas. I do sometimes eat beans, but having them in large amounts every day would hurt.

So I’m looking for quick, easy, minimal prep or easy to meal prep ahead of time and not very perishable lunch ideas that are:

- low FODMAP
- dairy free
- don’t have a super high fat content (even healthy fats like olive oil can hurt my stomach in larger amounts)
- can be made gluten free
- not super expensive

I was depressed when I realised that everything I love will trigger urgent diahrea especially garlic, onion and chilli. Pretty much all sauces in the supermarket contain these in varying amounts. They are the base of most flavour profiles but will literally set me up for a bad day next day if I get even a little portion. I recently read the ingredients of all the sauces in asda and came across OMV bell pepper pesto. It is supposed to be a vegetarian option as it replaces cheese for something else. I don't have problem with cheese but I bought it all the same since I don't have ANY other options. Not only does my stomach tolerate it but its actually really nice. WARNING it does have cashews in a tiny amount but luckily this is one fodmap that doesn't seem to give me debilitating problems. Mixing it with lidl precooked wholegrain rice is a revelation. It tastes like something you pay £15 for in Leon or other health food shops. One benefit to this condition is that small finds like this can now bring me intense joy. Also being forced to cook single ingredient foods without additives. I'm no longer getting a big list of phosphates , iccerides , etc. Instead I am in complete control over everything I eat. So yeah, try Asdas own OMV bell Pepper pesto of you are like me and can't eat tomato, chilli , garlic and onion anymore.

i’m only two weeks into the diet and was planning to do it for 4-6 weeks. should i start over from day 1?? or do i just continue?

when i brought it up to my dietician she told me not to do this diet for too long because of the loss of good bacteria. so i’m wondering if i even should do this or should i just continue focusing on eating whole foods.

for context, i’ve been gluten and dairy free for a few years. i have endometriosis and hormone issues. i started low fodmap to see if it would help with my gut, but i honestly don’t even know if food is my problem. i don’t think being gluten and dairy feee has changed much for me. sigh.

I can handle oats up to a certain point but still trying to find my limits and enjoy without issues. I have read hot oatmeal and overnight oats can change the level of Fodmap and how people react. Is that true?

How do you all react to oats and what difference do you find between hot and cold oats?

hey my fellow FODMAP alumni and current foddies. I did this diet awhile ago to check for sensitivities, TL;DR is that I discovered that I'm sensitive to fructose, fructans, and lactose, so I've eliminated all of those things and I've been doing SO much better gastrointestinally. Forever thankful that I did it and can now live pretty much symptom-free (or at least know what's coming if I choose to eat it anyway).

The issue: I LOVE hummus, I genuinely think it's a perfect snack and I usually buy a thing of hummus for a week. I have been seeking out a hummus that excludes fructans, particularly garlic and onion in any form since I have particularly bad reactions to those, but as you can probably sense, it's an uphill battle on any brand of storebought hummus. Does anyone know of a brand that both makes good hummus that DOESN'T contain garlic or onion? Ideally one that isn't crazy expensive, although I don't care if it needs to be specially ordered from the brand website or something like that.

And yes, before you say something, I know hummus is actually really easy to make and I do make my own hummus sometimes. I just don't want to have to do that every time if there's one out there.

My girlfriend and I have learned we have start this diet for a little bit to “reset” our gut. Does anyone have a recommendation for a list of all safe foods or better yet a low fodmap “bible” we can reference to when we have questions throughout this journey.

Thanks!

Hello,

I just ordered a low FODMAP onion soup replacement, and from what I remember about the "real" stuff seems to be the same. I know you can use it for dip, hamburger, soup, etc. I'm wondering if anyone has any less typical ways they've used it? Maybe in marinades? I am not sure if the rules allow me to post a link, but if you search for it you should be able to find it. Thank you!

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I am curious about this product due to the pea protein. It doesn’t say whether the pea protein is isolate or concentrate.

Anyone try this and know the level of Fodmap status? Also I believe coconut cream is safe up to 1/4cup, correct?

Sometimes I just can't deal with cooking or measuring safe portions. What's your go-to lazy meal when you just need calories without the pain? I really need some new ideas!

I used to be an avid traveler until I had a cholecystectomy when all of the sudden I became lactose and gluten intolerant. I follow a strict low FODMAP diet and if I stray from it even a little bit I get very ill: abdominal pain, nausea, vomiting. I want to get back to normalcy and I want to start traveling again. My question is what do people eat when they follow this diet and have to be away from home?

Edit: Thank you so much for the comments and helpful suggestions.

I've worked with 20+ clients on strict low-FODMAP, SIBO-friendly, and low-histamine protocols over the past decade. Most came to me after trying to manage the diet on their own and burning out. Either working directly with busy families, celebrities, busy executives or athletes.

Happy to answer anything- what ingredients trip people up, good swaps, product recommendations, how to make elimination phase food actually taste good, how to structure a week of meals, or what it actually costs to hire a private chef for this.

Ask me anything.

Today all I’ve had is a couple of eggs as an omelette with ham and tiny amount of spinach, 2 pieces gluten free keto bread with 1/4 avo for lunch, 2 choc covered rice cakes (all low Fodmap).

It’s 5:30pm and I’m super gassy.

Any red flags as to what the culprits could be?

I’m normally set off by gluten; onion and garlic, sometimes cuciferous vegetables. Can’t think what this is from today 🤷🏼‍♀️

And why does nearly EVERYTHING have fucking fructan?? It makes it so frustrating to make meals when I have to be careful not to load up on multiple 'green light' things and overload my husband on it!

It's also really annoying when they only give the greenlight amount and not a yellow or red, when there also isn't the 'good up to 500g' bit. I need to know what fodmap is in it still so I know how to pair it with other things in meals!

Hi!

Is anyone else with periods struggling with the fodmap diet?
When I’m on my period my digestive system freaks out and it’s impossible to tell if it’s that or the food that’s setting it off.
This all means that the diet is taking an extremely long time and I’m losing my mind because I can only introduce new things at most 3/4 weeks of every month.

Anyone found a clever hack for this?

When I was first dealing with IBS, I spent a lot of time looking for reliable information. There’s a lot of conflicting advice out there, so I thought I’d share a few resources that I found helpful.

- Books:

.The IBS Elimination Diet and Cookbook by Patsy Catsos

.IBS: Free at Last! by Patsy Catsos

-Websites:

.Monash University FODMAP resources

.International Foundation for Gastrointestinal Disorders (IFFGD)

-Podcasts / YouTube:

.The FODMAP Friendly Podcast

.Gut-focused dietitian channels that discuss IBS and the gut-brain connection

The biggest thing I learned is that IBS is often more than just food. Stress, anxiety, sleep, and daily habits can all play a role in symptoms

Hey everyone 👋

I'm working on a small app for people on the low FODMAP diet — the main idea is that you'd be able to photograph a meal or product label and AI would instantly tell you if it's safe, plus there'd be a simple diary for symptoms and food. Basically the tool I wish existed when I first started navigating all of this.

Before building anything I want to make sure it actually solves real problems, so I put together a short survey (5–7 min) about how you currently handle food decisions, logging, and symptom tracking.

No selling, no sign-ups required — just honest questions about your experience. Anonymous unless you choose to leave your email at the end.

Would really appreciate your input, especially if you're newly diagnosed and still figuring things out 🙏