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To the people who avoid FODMAPs, what do you eat?

by (1169)
Updated about 13 hours ago
Created July 06, 2012 at 3:12 PM

I`m going to have an experiment and avoid all FODMAP??s to see if my digestion improves. So, I just wonder, what do you guys eat on a regular day? what kind of vegetables, carbs? and so on.

Fcad3189491e82f53309ba124d9d6543
0 · February 17, 2014 at 6:00 AM

Do you make homemade salsa? How do you do salsa without onions and garlic?

8e5829eb5dd0d1fd9ba1db4ee194658f
10 · August 05, 2012 at 2:36 AM

I thought pineapple was no good on FODMAPS?

29518a2572c5fe3a851170a9b1c315f3
1169 · July 07, 2012 at 11:44 AM

great link! Thank you very much :)

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5381 · July 07, 2012 at 1:51 AM

Oh, and just for clarification meats dont have fodmaps. Only dairy can (but not aged hard cheese)

Bb3d1772b28c02da2426e40dfcb533f5
5381 · July 07, 2012 at 1:47 AM

I am not sure there are many foods that are primarily glucose, although I know that cranberry as much more glucose than fructose.

Bb3d1772b28c02da2426e40dfcb533f5
5381 · July 07, 2012 at 12:23 AM

Pure glucose, from the sweetner section in the supermarket

29518a2572c5fe3a851170a9b1c315f3
1169 · July 06, 2012 at 8:51 PM

what do you mean by "add glucose" ? is there any special food source you add or o you add pure glucose in some sort of powder form?

4781cf8ae1bfcb558dfb056af17bea94
4359 · July 06, 2012 at 3:49 PM

VB, those are all fodmap-heavy foods, so avoid if you want to avoid fodmaps. On the other hand, you might realize you have tolerance for some fodmaps. Experiment.

Ce41c230e8c2a4295db31aec3ef4b2ab
32518 · July 06, 2012 at 3:47 PM

It's different for everyone, from what I've seen. I can do sauerkraut, but not cabbage. A few mushrooms are OK. NO onions or garlic for me.

F5a0ddffcf9ef5beca864050f090a790
15400 · July 06, 2012 at 3:37 PM

What about cabbage, mushrooms, onions and garlic? Can you eat it on FODMAPS?

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4 Answers

41f5a72332ecb08a00eb1bf3a15092b2
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165 · July 06, 2012 at 11:06 PM

This page is a great resource on Paleo + FODMAPS: http://www.eat-real-food-paleodietitian.com/paleo-diet-and-fodmap.html

In particular, I keep this the PDF printed out in my kitchen as a guide, it lists high and low FODMAP foods by category: http://www.eat-real-food-paleodietitian.com/support-files/paleo-fodmap-food-list.pdf

29518a2572c5fe3a851170a9b1c315f3
1169 · July 07, 2012 at 11:44 AM

great link! Thank you very much :)

Ce41c230e8c2a4295db31aec3ef4b2ab
2
32518 · July 06, 2012 at 3:17 PM

I eat spinach, salsa, carrots, chard, potatoes, rice crackers (very occasionally), pineapple, berries, dark chocolate, and sucrose (in my tea.)

F5a0ddffcf9ef5beca864050f090a790
15400 · July 06, 2012 at 3:37 PM

What about cabbage, mushrooms, onions and garlic? Can you eat it on FODMAPS?

4781cf8ae1bfcb558dfb056af17bea94
4359 · July 06, 2012 at 3:49 PM

VB, those are all fodmap-heavy foods, so avoid if you want to avoid fodmaps. On the other hand, you might realize you have tolerance for some fodmaps. Experiment.

Ce41c230e8c2a4295db31aec3ef4b2ab
32518 · July 06, 2012 at 3:47 PM

It's different for everyone, from what I've seen. I can do sauerkraut, but not cabbage. A few mushrooms are OK. NO onions or garlic for me.

8e5829eb5dd0d1fd9ba1db4ee194658f
10 · August 05, 2012 at 2:36 AM

I thought pineapple was no good on FODMAPS?

Fcad3189491e82f53309ba124d9d6543
0 · February 17, 2014 at 6:00 AM

Do you make homemade salsa? How do you do salsa without onions and garlic?

Bb3d1772b28c02da2426e40dfcb533f5
1
5381 · July 06, 2012 at 3:48 PM

Fruit: Boysenberries, raspberries, strawberries, cranberries, lemons, limes

Veg: Spinach, silverbeat, capsicun (bell peppers - red, yellow and orange are okay), carrots, zucchini, green beans, celery, cucumber, tomatoes

Teas: Black tea and chamomile. Glucose for sweetner, and add glucose also to berries to increase fructose absorbtion.

Meats/dairy/animal products: shrimp, fish/salmon, chicken, beef, lamb, bacon, eggs, hard aged cheddar cheese (6 months+)

Oils/fats: Coconut oil, or butter...(olive oil with lemon juice for salads)

Snacks/Supper: Small snacks of coconut flesh (can be an issue for some, but coconut dont bother me), or moderate macadamias, or tuna and cheese (gonna make some mayo soon) ....also eat home made berry jelly for gut coating gelatin (instead of bone broth)

This basically LC paleo, SCD and fodmaps + glucose because its quicker absorbed than sucrose (I have had major SIBO recently before I started this diet)

3-5 hours between meals for optimal cleansing waves, and 3-4 between small servings of fructose containing stuffs for fructose rate limit (1 cup - 1 1/2 cups of berries or small amount of unsweetened cranberry juice with water or homemade jelly)

Little to no starch ATM, will eventually add parsnips and sweet potato etc once I have turned my corner. In the meantime glucose and small servings of berries seem to do the job carb wise. I also salt everything and drink a bit more water, just for electrolyte purposes.

Flavouring sauces for meals: real chicken stock, tomato, lemon/lime, salt, spices except for chillies which I cant tolerate, mint, coconut milk/cream (problem for some). Not sure if the fish sauce I brought will ever get used, lol, hopefully I can get some coconut aminos from somewhere.

29518a2572c5fe3a851170a9b1c315f3
1169 · July 06, 2012 at 8:51 PM

what do you mean by "add glucose" ? is there any special food source you add or o you add pure glucose in some sort of powder form?

Bb3d1772b28c02da2426e40dfcb533f5
5381 · July 07, 2012 at 12:23 AM

Pure glucose, from the sweetner section in the supermarket

Bb3d1772b28c02da2426e40dfcb533f5
5381 · July 07, 2012 at 1:47 AM

I am not sure there are many foods that are primarily glucose, although I know that cranberry as much more glucose than fructose.

Bb3d1772b28c02da2426e40dfcb533f5
5381 · July 07, 2012 at 1:51 AM

Oh, and just for clarification meats dont have fodmaps. Only dairy can (but not aged hard cheese)

4781cf8ae1bfcb558dfb056af17bea94
1
4359 · July 06, 2012 at 3:46 PM

Meat: Prepared at home, since I find a significant proportion of restaurant-prepared meats use onion and/or garlic powder. Don't use those seasonings but other herbs and spices are great.

Fats: Butter, coconut oil (coconut flesh and milk ok too, if you have some tolerance for fodmaps -- but spill out the liquid part of the coconut milk, since it is basically a guar gum solution), macadamia oil, and olive oil.

Starches: Freshly prepared (hot) potatoes & rice. Do not eat after refrigeration (unless you have some tolerance for resistant starches).

Veggies: Spinach and other green leaves (for folate & other plant nutrients). Squash, nightshades (e.g., tomato, eggplant, pepper), carrots/parsnips are all good too.

Fruit: Citrus, ripe bananas, wild blueberries, mango all seem fine.

Dairy: Heavy cream is ok for me. +6 month aged cheeses (comte, some cheddars, blue cheese, gruyere) are great and ripened cheese like camembert & brie are ok too.

ALSO, for those with very low FODMAP tolerance (or during times of flare ups):
Skipping lunch will amp up your tolerance and/or reset your system after a flare up. You'll digest faster, like a carnivore, and avoid the backlog caused by eating successive fodmaps meals. If you can't skip lunch, I would go for a ZERO fodmap/ZERO carb lunch.

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