Best products from r/FODMAPS

I'm slowly digesting (!) these papers you cite. Very, very interesting. Many thanks. I'm not getting the details of table 6, to which you refer, in the page served up to me from sciencedirect.com, but in attempting to get a full version am coming across all sorts of other things ... I may be in this rabbit-hole awhile ...

It is starting to look that the FODMAPs are concentrated in the shell/husk across a number of grains. Interesting is that "roughage" has been a cult inclusion in the past, and Nutraceuticals paper Chapter 54 – Prebiotics: Safety and Toxicity Considerations seems to be suggesting that there is a lot of industry effort into manufacturing commercial equivalents.

<RANT>Grrr! If people want to scour their system why don't they just eat appropriately??????<\/RANT>

The field v. glass house environment effects are curious. This isn't my subject (... yet) but I'd hypothesise that in the field the natural way of grains/cereal crops is to protect the germ - Our use of it as a foodstuff isn't really in the plants' interests ! - so husk composition will be more resilient ( and thereby less digestible ) than the "soft, white-handed" cossetted glass grown crops, which ironically make for better foodstuffs for those of us with defective systems. ^[1]

I say curious, because of the Spelt phenomenon. Here we have an "ancient" grass, that has only recently attracted the interest of the commercial growers, that you might have expected to be very field resilient ^[2], and yet the carbohydrates it contains are better tolerated by those with FODMAPs issues.

If you ( u/penthiseleia ) come across more papers on the subject please PM me - or post here: I know there are a number of redditors who are interested at this level.

Edit: [1] From: Food oligosaccharides : production, analysis and bioactivity / [edited by] F. Javier Moreno and
M. Luz Sanz. 2014:

> Oligosaccharides are found in several plant species, accumulated in organs such as bulbs, tubers, roots or seeds, and playing important roles such as carbon storage and translocation (Pollock et al. 2003), and protection against cold and drought stress (Hendry 1993). Fructan-type oligosaccharides (FTO) and raffinose family oligosaccharides (RFO) are the most widely distributed in the plant kingdom.

( My emphasis )

Edit: [2] From: Spelt: Meals, Cakes, Cookies & Breads From the Good Grain. Saul, Roger

> "In our first spelt trial, we grew three different types, and found that a hardy old German variety was the best for our soil type and climate. Dehusking the grain presented a real challenge, as one of spelt’s natural features is its extra-strong outer husk."

I don't know about chamomile, but a lot of people recommend melatonin for both sleep and symptom relief. I find it does help me get to sleep, but I take multiple steps to relieve symptoms and can't say to what degree it helps with IBS. I can confirm it doesn't agitate it, though.

Linked below is the kind I use, the fast-release tablets. However, I really recommend you speak with your doctor to get the best advice, especially if you need help long-term.

https://smile.amazon.com/Natrol-Melatonin-Dissolves-Absorption-Strawberry/dp/B01E14X7SM/ref=lp_3764301_1_5_s_it?s=hpc&ie=UTF8&qid=1567634603&sr=1-5

The enzymes work by taking them before you eat to prevent bloating, they won't help if you're already bloated.

I've started taking charcoal tablets when I notice I'm getting bloated - I haven't been doing it for long but I feel like maybe it's helping? I also keep peppermints on hand at all time since I've read that peppermint can help calm your stomach.

I've been using these (along with Lacteeze) and they work pretty well. https://www.amazon.ca/dp/B00DZSZE32

Hi back. It is pretty overwhelming at first! I recommend getting the Monash fodmap app. It seems pricey for an app, but it is a lifesaver while you're trying to learn the diet. For me, I just tried to pick some foods in each food group that I could eat to replace what I used to eat. The biggest trouble for me was dairy, wheat, and garlic/onions (garlic and onions are everywhere!). Here's a general list of things you can eat to get you started.

Grains: rice, sourdough/gluten-free bread, gluten-free pasta

Dairy: lactose-free milk, lactose-free yogurt, hard cheeses in small amounts.

Veggies: leafy greens (minus savoy cabbage), carrots, potatoes, zucchini, green beans, tomatoes

Fruits: strawberries, raspberries, blueberries, kiwis, grapes

Meats: Any meat not pre-seasoned or soaked in some sort of stock

Seasoning: tumeric, ginger, chipotle chili, soy sauce/tamari, green onions (green parts only), garlic-infused oil, herbs

It's cheaper to make your own sauces, but if you're really stressed about cooking times, I really like most of fodyfoods.com sauces and seasoning. I also like their granola bars.

I recommend making time to make 2-3 giant meals for the week, and eating leftovers for lunch/dinner. Here's a few recipes I like:

https://www.fodyfoods.com/blogs/low-fodmap-recipes/one-pan-cheesy-beef-pasta

https://www.fodyfoods.com/blogs/low-fodmap-recipes/chicken-rice-bake

https://alittlebityummy.com/recipe/en-us/low-fodmap-hawaiian-toastie/

http://www.lifeandthymez.com/sesame-chicken-spinach-jasmine-rice/

http://blog.katescarlata.com/2015/02/22/maple-garlic-glazed-salmon/

Taco Salad: 1 lb browned beef with homemade/fody taco seasoning, lettuce, crushed fritos, chopped bell peppers, cheddar cheese, rice, tomatoes, cilantro, lactose-free sour cream (for leftovers, keep the fritos separate until you're about to eat)

Here's a cooking book that has a lot of quick recipes (make sure to use the type of salt and pepper recommended, or your food will be bland):

https://smile.amazon.com/Low-FODMAP-Diet-Beginners-Soothe-Recipes/dp/1623159571/ref=sr_1_3?ie=UTF8&qid=1526237102&sr=8-3&keywords=the+low+fodmap+diet+for+beginners

Here's the tupperware I use that stacks well in the fridge for leftovers:

https://smile.amazon.com/gp/product/B01I97JQ28/ref=oh_aui_detailpage_o02_s00?ie=UTF8&psc=1

Hope this helps!

How can you be American and never had Libby's? Are your parents immigrants? You know at thanksgiving how the supermarkets all have end caps full of tins that say "Libby's" on the front of them? That's squash, and it's traditionally used to make pumpkin pie. It's not low fodmap.

here, maybe the picture will help
https://www.amazon.com/Libbys-100-Pure-Pumpkin-29-Ounce/dp/B003G2JMNU

>Libby's Pure Pumpkin—the quintessential American canned pumpkin brand—is responsible for 85% of canned pumpkin sold in the world. When we think of a pumpkin, we usually imagine either the rotund, bright orange specimen that we buy up at Halloween to carve into a jack-o-lantern—which, while edible, isn't good for cooking—or its smaller, tastier cousin, the sugar pumpkin. But instead of those pumpkin varieties, Libby's grows a proprietary strain of tan-skinned Dickinson squash. And although Libby's does refer to its fruit as "pumpkin," in appearance, taste, and texture (not to mention species) it more closely resembles squash. In fact, its closest high-profile relative is butternut squash.

>Because the FDA finds that drawing a hard-line designation between pumpkins and "golden-fleshed" winter squash is murky, it's perfectly legal for Libby's and other canned pumpkin brands to label their products as such. In addition, companies are allowed to combine different plant varieties into one purée to achieve a desired flavor and consistency—especially beneficial if one type doesn't grow as well from one year to the next. And because many of these companies do offer a product that is denser, sweeter, and more flavorful than the more commonly available pumpkin would be, can we really begrudge them the semantics?

If you’re in the US and want to buy them off Amazon, I just spotted a couple warehouse deals:

Enjoy Life Crunchy Mini Sugar Crisp Cookies, 1 Ounce Packs (Pack of 36) for $9.06 : https://www.amazon.com/dp/B01I3SETAW/ref=cm\_sw\_em\_r\_mt\_dp\_U\_DEajDbBFF84QX

Enjoy Life Soft Baked Mini Cookies Double Chocolate Brownie, 1 Ounce Packs (Pack of 36) for $11.54 https://www.amazon.com/dp/B01I3SF4SI/ref=cm\_sw\_em\_r\_mt\_dp\_U\_XKajDb334P760

I want to recommend this product at Amazon.com

Enjoy Life Soft Baked Mini Cookies Snickerdoodle, 1 Ounce Packs (Pack of 36) for $14.60 https://www.amazon.com/dp/B01I3SE7WM/ref=cm\_sw\_em\_r\_mt\_dp\_U\_3LajDb57SG2BZ

Also…

Pamela's Products Gluten Free Simplebites Mini Cookies, Chocolate Chip, 7 Ounce (Pack of 6) for $10.77 https://www.amazon.com/dp/B000ILILLQ/ref=cm\_sw\_em\_r\_mt\_dp\_U\_nIajDbTMQ1HBV

Make your own!

The recipe I use is:

• 6 egg yolks
  
• 1 cup sugar
  
• 2 cups half and half
  
• 1 cup whole milk
  
• 1 1/2 cup bourbon
  
• Lactase drops (https://www.amazon.com/dp/B003VSTRY8/ref=cm_sw_r_cp_apa_cQb.BbECFVZ0W)
  
• Nutmeg (garnish)
  
  Directions: mix well, chill, garnish with nutmeg immediately before serving
  
  The bourbon is optional, but helps with the shelf life and food safety concerns of raw eggs. This article has a good discussion (and is where I stole the recipe from, before I changed it slightly): https://www.thekitchn.com/how-to-make-homemade-eggnog-cooking-lessons-from-the-kitchn-214298
  
  If you have issues with eggs, take 1/2 tsp to 1 tsp of baking soda dissolved in a large cup of water at the same time as eating the eggs, and it'll help (baking soda absorbs hydrogen sulfide, the smelly gas I make when I eat eggs).
  
  Edit: formatting
  
  

I was recently diagnosed with IBS and put on a Low FODMAP diet. Previously every savory meal began with lots of onions and garlic. I was at a loss as to how to season savory foods without these two essential basics! Through a little bit of internet searching, "Casa de Sante" seasonings kept popping up. I ordered their full range of seasons and powdered vegetable stock (another staple in my cooking). My order arrived the very next day.

I LOVE all that I have tried so far! And more than that, my family loves the flavors as well!

You can find Casa de Sante's Low FODMAP Spices & Seasonings Mixes here. They also have great low FODMAP meal plans, recipes & app that I use as well! They're also available in Amazon!

Hope this helps!

The IBS Elimination Diet and Cookbook: The Proven Low-FODMAP Plan for Eating Well and Feeling Great https://www.amazon.com/dp/0451497724/ref=cm_sw_r_cp_api_i_vJ2QDb9VHTPT4

My dietitian is guiding me through low-fodmap and recommended this book. It’s been a life saver. It’s scary when you’re steadily losing weight and not trying to. I’m 5’8 and 122lbs with hardly any muscle. Was diagnosed with gastroparis, Gerd, depression/anxiety, and hyper mobility injuries. It’s been a rough past two years.
I hope the book can help you out too. It’s an easy read which makes it easier.

I like Glee gum--the peppermint is made with sugar.
You can buy it on Amazon here and the ingredients list on the Glee website here.

My stomach is as weak as they come but my son’s stomach is ironclad. I would focus on providing a well rounded diet high in healthy fats, protein, fruits and vegetables without regard for the FODMAP and just pay attention to how food affects him.

See if you can get this book from your library - I used it to help guide good food choices. https://www.amazon.com/Super-Baby-Food-Ruth-Yaron/dp/0965260321

I recommend this book, saved my life and comes with a ton of great explanation PLUS a huge collection of low-FODMAP recipes: https://www.amazon.ca/gp/product/1615190805/ref=ppx_yo_dt_b_asin_title_o03_s00?ie=UTF8&psc=1

This is what I decided on from Amazon's offerings:

Nutribiotic Rice Protein Chocolate

It's not cheap per/lb, but not too many veggie proteins are... Good luck!

> xylose isomerase

The reviews from Amazon are really positive so I'll look into it, thanks for the tip.

https://www.amazon.com/Eat-Anything-Malabsorption-Prebiotics-Probiotics/dp/B01MYDUGHN?th=1

I've had a lot of luck with Doctor's Best Digestive Enzymes
https://www.amazon.com/Doctors-Best-Digestive-Enzymes-Vegetarian/dp/B000Q487DC

Thanks for the tip! I just ordered some Eat Anything enzyme supplements.

They contain both alpha-galactosidase and xylose isomerase (which is supposed to convert fructose to glucose). Here's hoping they work!

Vega works well for me. Also Optimal Nutrition Plant Based protein works well for me: https://www.amazon.com/NUTRITION-STANDARD-Complete-Chocolate-Servings/dp/B075KGKM1J/ref=sr_1_3?crid=391WMXV4RCIMJ&keywords=on+plant+based+protein+powder&qid=1555453835&s=gateway&sprefix=on+plant+based%2Caps%2C144&sr=8-3

What worked for me was to get a cookbook of strictly low FODMAP recipes and stick to that for most meals. As I became more familiar with the diet, I branched out quite a bit, but starting out it was really helpful to have a single place to look for all my meals.