I've been looking into FODMAP issues, and I've decided that this may possibly be an indicator for me, and I printed out the chart, but I'd like to get some perspective on how to begin on trying this.
My boyfriend is big onion kind of guy, he put its in everything we eat, so obv that's gotta be eliminated for me, though we usually cook the same thing, just twice as much for the both of us.
What kind of meals can you put together following FODMAP?
How will you know it's working?
How long should I try it?
How can my boyfriend and I cook "together" but separately, w FODMAP?
Being paleo, I love it, but I have this feeling (besides the gas-y feelings) that it's "not enough." Bloated tummy and life long frustration D:
I greatly appreciate it !
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You don't have to avoid that onion flavor. FODMAPs are not oil-soluble, so just steep onions or garlic in bottles of olive oil, and use the oil when you cook. You get the flavor without the FODMAPs.
I have FODMAPS-intolerance and this is what works for me:
Simple meals: eggs, burgers, steak, grilled seafood, etc with sauteed greens.
Hard cheese (if you tolerate dairy) and liver pat??.
Very small amounts of low-fodmap fruit.
Rice crackers, sucrose, low sugar "jello" & dark chocolate as low-fodmap carb sources.
My DH simply cooks the veggies he likes separately. He buys the fruits he likes, too.
No multi-ingredient dishes. Avoid "gluten-free" treats (Often made with tapioca flour.)
I noticed an immediate decrease in my gassiness/bloating. FODMAPS-intolerance seems to be due to gut dysbiosis, so probiotics/fermented foods that you can tolerate are helpful.
I've been doing this for about 6 months & have not noticed it being any better when I "cheated". From what I've read it can take a few years of focusing on gut health to see a change, so I'm in it for the long haul.
People experimenting with a low FODMAP diet should really see a good dietician first to ensure that they dont have another problem. The dietician can tell them all the ins and outs of FODMAPS and ensure they are getting accurate information. Also after being on the low FODMAP diet for 6 weeks I was able to try introducing one food group at a time for one week to see if I had a reaction. Then the next week I took that food group out again and tried a different one. Not everyone reacts to all food groups. Like I said, see an expert to get all the detailed information. It has helped me.
I was also curious about this and read a meal plan in the (totally awesome!) book Practical Paleo. The short story is that people with IBS should avoid certain irritating foods and fructose cuz they mess up gut flora balance.
I decided to read more of the sciencey stuff online, and here's a useful article about FODMAPS.
Summary of foods to definitely avoid
-HFCS/agave/honey, lots of sweet fruit or juice (avoid tons of fructose), Dairy except for ghee, all beans and grains, Tomatoes, Onions and Garlic (including powder), Shallots, Most nuts, beer and wine.
This makes sense to me based on what I already know about myself, and also they don't deny me bacon (woohoo!), so I am going to try it.
Like most of the stuff we talk about here, if it seems safe and healthy to you, try it and see. If it seems like hogwash or if life doesn't seem worth living without onions in it, keep eatin' the way that makes sense to you.
Just today saw this new podcast and accompanying graphics & descriptions of the nuts and bolts of FODMAPs. Neato.
I tried out the FODMAPs diet for a while, posted about it here, with some book references and meal planning: http://www.tastyeatsathome.com/2011/05/fodmaps-and-a-meal-plan/ Mind you this isn't entirely paleo.