r/FODMAPS

I’ve definitely noticed a difference. Crazy how years of discomfort have been (largely) relieved so quickly! It’s hard to eat regularly though when most of the food available for quick meals or snacks is not safe. Making myself something nourishing and delicious does not happen as often as it should but when it does I do pretty good.

1. Lunch - fried fish (trevally) seasoned with sumac and Kashmiri chili, carrots cooked in same pan with freshly grated ginger, rice, red cabbage (less than 70g), lactose free yoghurt, amla pickle, and lemon squeezed over everything. The amla pickle was a bit tricky as there doesn’t appear to be a consensus on amla fodmaps, but one source said 1tbsp is fine so I went with that and didn’t put much of the actual berry in my serving.
2. Lunch/snack plate - cucumber, carrot, blueberries, salted chips, cheese (tasty, which is a hard cheese), and a gluten free timtam.
3. Dinner - pan-fried chicken thigh seasoned with coriander seeds, ginger, paprika, Kashmiri chili, and turmeric; rocket (arugula); approximately 1tsp avocado; cucumber; mayo; gluten-free wrap.

1 pound ground turkey (whatever fat amount you prefer)

Olive oil

1 bag coleslaw mix

1 tbsp of ginger or a frozen cube if you can't be bothered

1small can bamboo shoots

3 tbsp garlic infused oil

5 tbsp tamari

2 tbsp sesame oil

3 tbsp rice vinegar

2 tbsp mirin

3 green onions (green part only)

Salt to taste

Fry up your turkey in olive oil until browned and break it up into small pieces.

Move it to the side of the pan and add in chopped bamboo shoots and chopped ginger, cook for a couple of minutes and then move to the side of pan and add in the coleslaw mix.

I flip the turkey on top of the coleslaw and add a little water to deglaze the pan.

Fry the coleslaw on medium for a few minutes and then add in tamari, chopped ginger, mirin and rice vinegar. Stir stir cook stir stir. Takes about 5 mins to get the cabbage tender.

Mix it all together and top with the sesame oil, garlic oil and chopped green onions. Salt to taste.

I have tried to do the low fodmap diet for a few months now but I seem to always break because I struggle with strict eating/knowing what foods to eat and my food diversity has drastically decreased - I want to start eating yogurt to get some healthy bacteria in my gut but I am SO confused.

The monash app states:

Coconut yogurt is green up to 149g

But this isn't just coconut yogurt it has

Coconut water which is green up to 106/121g (depending on if its fresh or commercial)

Coconut milk which is green up to 60ml

What is up with this? Am I ridiculous for being confused by this? I have the spoonful app which suggests this might be safe in one serving but I just don't know!