r/FODMAPS

📊 How this works (PLEASE READ)

⚠️THE MAIN RULE: PLEASE ONLY COMMENT INDIVIDUAL ITEMS THAT DO NOT ALREADY EXIST. IF THEY EXIST, PLEASE UPVOTE THE EXISTING ONES. THANKS! ⚠️

This is a community ranking of IBS triggers. The goal is to identify the most common triggers through upvotes.

To do this, we need to work together. It WILL be worth it! 😎

🌾 1. TRIGGER TYPES
Each top-level comment represents an INDIVIDUAL trigger type/category (e.g. Dairy).
⬆️ Upvote every trigger type that affects you.

🍞2. TRIGGER ITEMS
Under each trigger type/category, each subcomment represents an INDIVIDUAL food or item that falls under that category.
⬆️ Upvote every trigger item that affects you - OR post one if it hasn’t yet been posted.

Over time, this will create a community-ranked list of general and specific IBS triggers.

⚠️RULES
• ONE trigger type or ONE specific item per comment.
• Keep comments to trigger types or specific items only. For further comments, you can reply to individual items (subcomments).
• Post specific items under the correct trigger type.
• Check for duplicates before posting.
• Upvote generously - if it affects you, vote for it!

FINALLY: If you appreciate this post, please UPVOTE it so others can see it & benefit! 🚀

What do you bring to eat on long haul flights? So far I’ve come up with crackers nuts and FODY bars. Was also considering oatmeal packets and maybe grapes?

I want to be brave and try to reincorporate salads into my diet. I have had salad a few times in the last year and it’s been ok but I know if I eat them regularly it’s a nightmare for me. I’m not sure if it’s the specific greens, like whether lettuce, arugula or spinach is better or if I should just have both. I’m very afraid but I love salad and vegetables so much that I’m willing to try. Can someone please let me know which salad greens are best tolerated, and other salad vegetables? I love vegetables like beets.

Like, for example, fries that are battered in wheat flour? That's not a lot of flour, is it safe?

Je suis en phase 1, depuis maintenant 12j.

Je vais beaucoup mieux, plus de bas du ventre gonflé, plus de bas du ventre "dur".

J'ai néanmoins des soucis avec ce qu'on appelle le "reflex gastro collique". En gros, lorsque je mange, j'ai limite envie d'aller à la selle immédiatement ce qui me créée un léger inconfort

Il semblerait que le café/decaf/sauce épicée (sans fodmap évidemment) et le poivre peuvent en être la cause !

Avec vous des retours d'expérience quant à ce réflexe ?

Bonne journée a tous

Tried to find some other posts related to this but wasn't sure what to search for. Has anyone felt that maybe an aspect of why they might be feeling better on this diet (currently in the reintroduction phase) is because they're no longer overeating?

The reason I'm not overeating as much as usual is simply because I am not that interested in the food anymore. But then if I do have something, such as GF pancakes, that is both delicious and low FODMAP I have similar symptoms to when I have some high FODMAP meals. To be fair, my symptoms are not usually that bad, unless it comes to beans etc, so this may not apply to people who have more severe issues.

I've also stopped snacking so much because there's not much I can snack on.

Anyway, I don't want to live a life devoid of food that brings me joy, but need to find some way to manage food I do enjoy rather than eating as if it's my last day on Earth.

I have celiacs so I’m already pretty used to a restricted diet and I try to stick with Mediterranean as much as possible. I’m not overly worried about the restrictions except one! Garlic! I love garlic… like love it! I put it on absolutely everything. Life without garlic seems bland and sad. I just picked up garlic infused olive oil but does it do the trick? Will it help? Any other garlic lovers that have any tips/ tricks to make food taste like it has garlic in it?

How long have most people been in the elimination phase before they started reintroduction? I realize that this depends on symptoms and can vary a lot, but I’m wondering what is average.

I have only been doing this a few days but am already seeing some improvement in symptoms. My gastroenterologist gave me a hand out and said “here, try this” but no other guidance. I have found a lot of information online but am finding this diet sooooo restrictive and hard to follow. We are going on a trip out of the country in mid September and am hoping to be at least mostly through reintroduction by then. Is this doable?

I am seeing different information from different sources. Could someone clarify for me how many grams russet potatoe you can eat in one meal?

I thought it should be safe, but I had a digestive issue within 30 minutes of eating something made with King Arthur’s Gluten-Free Measure for Measure Flour. I don’t understand what ingredient could have caused it though! This is the second time this has happened so I am confident this ingredient was the trigger.

Ingredient list: Rice flour, Whole Grain Brown Rice Flour, Sorghum Flour, Tapioca Starch, Potato Starch, Cellulose, Vitamin and Mineral Blend [calcium carbonate, niacinamide (vitamin b3), reduced iron, thiamin hydrochloride (vitamin b1), riboflavin (vitamin b2)], Xanthan Gum, Cellulose Gum

I am working in Vietnam where they do not have the breath test for SIBO. I have had post infectious IBS for several years, and my gastroenterologist said my symptoms points to SIBO, so she gave me two rounds of Rifaximin. She prescribed two different kinds of probiotics afterward but I could not tolerate either and had terrible gas and stomach cramping so did not follow the Rifaximin with probiotics.
It has been about two months since I finished the Rifaximin and I am much worse. Before I would have four or five solid bowel movements in a day , sometimes followed by a day or two of constipation, which led to a diagnosis of IBS- M. . Now I have liquid diarrhea much more frequently and can barely eat any foods besides eggs and rice. I had some cheese and 10 blueberries five days ago and have had diarrhea ever since. I had never been lactose intolerant before the rifaximin and always was always able to eat blueberries.
Has the rifaximin ruined me forever? How can I get my gut microbiome back to normal? I also had elevated liver enzymes while taking it but those have returned to normal. I really don’t know what my next steps should be?

I was recently diagnosed with low iron anemia and was told to take iron supplements twice daily as my iron, ferritin, hemoglobin are all extremely low. I've also been having tummy issues which my doctor has advised me to go on a FODMAP diet starting asap.

Can anyone tell me how to have an iron rich diet plus be on the FODMAPS diet? like which foods should I avoid, which should I focus most on. When first starting the FODMAPS diet was it hard, is it hard to follow?

looking for any input or advice

thank you in advance

So i have tube in my nose that feeds me 2000 kcal all day and it Has 60 g of protein in 24h so i have to limit my protein intake and can only have chicken 2 times a week and 2 eggs a week.

•List of things i cant rn:

-Legumes

-any other meat than chicken

- broccoli

- cauliflower

-Salt

-pepper

And that's all from speciffic things i think and i am rights now on steroids. All help appriciated🙏

Just wanted to come on here and say my experience which may be common! I’ve felt a lot better the past 2 months and I think I found out why I suddenly got FODMAP sensitivities in the first place.

For the past 3 years I’ve been lifting and running 5 times a week and eating lean (oats and eggs in the morning, other meals usually a meat + bulgur wheat/rice + veggies). To supplement protein I also have whey protein powder, and/or protein bars like Barbell/Quest/Builders/etc after I work out. Issue is pretty much all of the 15-20g protein bars have sugar alcohols like mannitol and erythritol syrup to advertise “sugar-free”, which can destroy your gut over time.

Looked great, but felt awful. I started to have really intense pain in response to eating even a little bit of garlic, onion, mango, lychee, watermelon, pistachios, beets, chicory root fiber, dried fruit, etc. I never had or developed a problem with any lactose or gluten in any form.

I’ve cut out whey powder entirely, only have GoMacro bars, and I think pea protein is ok but not every day. In parallel I’ve been pretty much micro-dosing garlic and onion since those are the worst for me, and I only feel a slight tightness the day after now. I’ve been waiting months for my GI appointment and it’s finally next week. But just a finding in case other people have had the same issue!

Hi r/FODMAPs, my name is Julian and I'm the founder of Fodease. Fodease is a FODMAP enzyme supplement formulated to break down fructans, GOS, and lactose in your food.

Quick background. I've had IBS for over 10 years, so like many of you in this sub, my journey went from "wtf is going on," to the diagnosis, the diet, to where I am now. I found FODZYME shortly after they launched, and I truly appreciate and respect what they built. But I wanted something more affordable for not just me, but the rest of the community as well. So, I'm proud to announce Fodease (and yes, I cleared this with the mods first).

Those who've used FODZYME will be familiar with the application, but for those who haven't, here's what it does: you mix it into food to help break down three FODMAP groups before they hit your gut.

• Fructans (wheat, onion, garlic): inulinase, 800 INU
• GOS (beans, legumes): alpha-galactosidase, 800 GalU
• Lactose (dairy): lactase, 9,000 FCC

In addition to being more affordable, I wanted to be transparent about every ingredient in Fodease. No proprietary blends, every ingredient labeled.

I also had beta testers from this community. u/thesamenightmares graciously agreed to be named here, he tested it with success and has since become one of my first customers.

On testing: my manufacturer provides a certificate of analysis, and I'm adding independent third-party testing on top of that.

Details: 60 servings per jar (¼ tsp each), $55 one-time or $45 on subscription, free US shipping. It can be purchased at fodease.com.

It's just me here, so I'm around to answer any questions you have. I'll drop a longer FAQ in the comments for the stuff I figured you'd want to dig into.