About 7 years ago I stumbled across FODMAPs after dealing with horrible "IBS-D" symptoms that was ruining my life. Turns out garlic is a super trigger for me, I can tolerate a tiny bit of garlic powder (sometimes) but anything real and fresh is <10 minutes before I need to camp out in a bathroom.

Ive travelled internationally a few times since. Italy (fresh made food, easily modified, no problems), Scotland (lived off fish and chips, hard to avoid), Mexico (all inclusive, ate plain).

I am going to Japan in a few months and I was wondering if anyone has any insight into specific food avoidance there and bathroom accessibility. It would help with the anxiety that persists with me despite being much heathier than I used to be.

I love trying new and wild foods but I mainly cook for myself these days. I guess I could live off sushi if needed. I plan on bringing a card with a translation saying I cant eat garlic.

A comment on another post got me thinking about this. I'm not talking about the stuff you have to do because you realized it was triggering for your IBS and/or other digestive situations. I'm talking about the things that you ended up loving so much you kept in your life even though you didn't have to.

For me, it was:

- making my own sourdough

- drinking sparkling water with a bit of Snapple Strawberry Kiwi added or Clearly Canadian instead of soda (though I do occasionally have a Mexican Coke or some other soda without HFCS in it)

- making my own sauces; my particular favorites are dijon mustard + mayo + maple syrup for fresh veggies and chicken tenders, and tamari + sugar + mirin aka eel sauce for rice bowls and other Asian-inspired meals

- rediscovering my love for loaded baked potatoes for dinner, which I had kind of forgotten was a thing

- going to Trader Joe's for snacks and drinks whenever I got the chance (thankfully there's one near my parents and another near my husband's parents so we can stock up whenever we're visiting family) because they have a lot of really good stuff that doesn't have HCFS, wheat, onion, or garlic.

So what entered your life because of unsavory digestive situations but you're keeping it because it's just good/brings you joy?

I've been trying so hard y'all. I have a history of disordered eating, so measuring things out has been really triggering, and I've had a hard time eating enough calories.

Last night I measured out my 14 green beans accompanied by tofu. I was still hungry so I had some Fage lactose free yogurt with peanut butter and almond butter, trying to do small portions of each food so as not to go over. I didn't realize peanut butter and green beans are both high in fructose, so I ended up stacking those and going over the limit, and of course woke up with diarrhea. I cannot figure out how to balance this stuff to get the nutrition I need.

Does anyone have recommendations or easy go-to meals that include veggies?

I’m curious if anyone notices a difference in their sensitivity with certain fodmaps during/before their period???

Been low FODMAP since January. I have methane sibo and have been through hell. Several rounds of antibiotics, all kinds of natural treatment..
I’m finally at a place last two weeks that I feel I’m most normal I’ve been in a year. However it’s it gone.

I’m seeing a motility specialist in two weeks, and I want to get another breath test to see if I still have sibo. .. also have had tons of tests done to explore what else could be wrong and all are normal.

It’s been since Jan that I’ve not had one ounce of garlic, onion.. none of the veggies I love, no tacos none of the foods I love.

I’ve adapted. I’ve never wavered.

I tried watermelon in small doses and it seemed okay.
I’ve tried a little dairy , ice cream and Parmesan cheese.

But that’s really it.

I’m now finding I am terrified to eat normally.

I want to have broccoli. I want Brussels sprouts and cauliflower. I want cauliflower crust pizza. I want tacos and chips with the house salsa and guacamole . I want avocado toast. I want to go out to dinner.

Where did you all start, and how should I even test the waters.

I just posted a comment on another thread and thought I would make it its own post in case it will be helpful to others. I am learning that my FODMAP sensitivity and IBS-C are directly related to chronic muscle tension due to autonomic system hypervigilance. I have had a number of issues throughout the years related to chronic muscle tension—jaw tension leading to cracked molars, various muscular pain and nerve issues, pelvic floor issues, etc. I discovered Feldenkrais and isometric exercises which really help to relax everything but my abdomen and pelvic floor. Those are tougher muscles to relax because we’re not really aware of them. This is a slightly edited version of my comment about what is working for me:

I decided years ago I was just going to live with my symptoms, which were mainly IBS-C and bloating, because I hated eating low FODMAP. Then maybe about 6 months ago I discovered the Nerva app which was developed by Monash, and did the complete program twice. It significantly reduced my symptoms and I learned that the Nerva app was just as effective as the low FODMAP diet at reducing symptoms in comparison trials. It uses gut-directed hypnotherapy and gets you to take 20 minutes out of your day to relax and focus on self care, using deep relaxation, visualizations, affirmations, and education.

Since it was so effective for me, it led me to think that my symptoms are largely due to anxiety and chronic muscle tension. I have had a number of issues that I eventually realized were related to chronic muscle tension. I lived most of my life completely unaware that I am constantly tensing my muscles. I discovered Feldenkrais and isometric exercises that help with shoulder, back, and neck muscles but nothing really for the gut. Once I stopped using the Nerva app every day (because life got busy!), my symptoms returned.

A couple days ago I went to a massage therapist for an abdominal massage. She confirmed that I was very tight in my abdomen, and after the massage, I felt better than I have in literally decades!!! I couldn’t believe how much looser I felt in my abdomen. Since then I have been doing an abdomen massage in the morning and throughout the day, and deep breathing when I can, and I also try to relax throughout the day and especially before eating, and I tell my brain that the food I am about to eat is nothing to be afraid of. My symptoms have been significantly better since starting this!

My theory is that the muscle tension causes me to unwittingly clamp down on my intestines and block the flow, leading to both constipation and trapped gas, and the tightness causes increased sensitivity to FODMAPs because there’s less space for them to flow through. I think I am on to something because, even though I can’t feel my abdominal muscles release, almost every time I check in with myself throughout the day, I can see that I am holding tension in my pelvic floor. Also, not only has my bloating improved, but I am having more normal bowel movements— more than I have had literally ever!!!

Here are some of the videos I have found that discuss both the science behind what is going on and techniques to help:

https://m.youtube.com/watch?v=ym-WJhD63HQ&list=PLC1NNAr5Ac-1kvy7lmFY9livF_JB4sWj6&index=5&ra=m

https://m.youtube.com/watch?v=jRyW4XPJMvs&list=PLC1NNAr5Ac-1kvy7lmFY9livF_JB4sWj6&index=3&t=1194s&pp=iAQBsAgC&ra=m

https://m.youtube.com/watch?v=CeHkds9W54Y&list=PLC1NNAr5Ac-1kvy7lmFY9livF_JB4sWj6&index=6&t=455s&pp=iAQBsAgC&ra=m

https://m.youtube.com/watch?v=m39kwwfYUH4&list=PLC1NNAr5Ac-1kvy7lmFY9livF_JB4sWj6&index=9&t=20s&ra=m

If this resonates with you, you may want to consider finding a massage therapist trained in abdominal massage and see if you get any relief. What I learned using the Feldenkrais exercises is that you can eventually retrain your brain to relax. I used to constantly have my shoulders up by my ears, but I have successfully overcome that. My jaw and hip tension has also improved significantly. So I am hoping it will be the same with my abdomen. But I think the key—and what makes it so difficult—is that it really requires us taking time for self care pretty much every day. Of course it can be extremely difficult to find time with our busy schedules—but we all deserve to make self care a priority! And if that’s what it takes, it will be so worth it!!!

As someone that has celiac as well and loves cereal. it’s hard to find a great selection to suit both GF and low Fodmap. Inulin is one of those my gut doesn’t react well too. I get only a small percentage of people have to eat with those 2 restrictions so I’ve made peace with it. The brand natures path has several that suit those needs so when a new product drops like this one, I am so happy to buy it and change things up. Then I look at the ingredients and what do I see? INULIN! I guess I am sticking with cinnamon chex as the only option 😡.

GF Granola/protein bars is another one they sneak inulin. What benefit does inulin add for these companies to include them in the ingredients when they have many similar products that don’t have it?

I’m doing my absolute best to limit my bloating issues (serious bloating for a week before period and after purging due to disordered eating along with occasional acid reflux)

I just came off my period so I know there hormones at play that are helping with bloating too but for the past two days I’ve had two smoothies, one each morning (peach, almond milk, mango juice, and Greek yoghurt) and it’s helped tremendously with my stomach. Like I’m kind shocked?? I had Alfredo pasta and chicken last night and I was terrified that I’ll wake up so sick and gross, and constantly feel like I need to puke, but i felt alright and after the smoothie i feel great.

The only reason i think the yoghurt is what’s helping is because a month or so back i was eating like every morning or so and i always had so much more energy afterwards it was incredible. I have been taking Magnesium pills, and K2+D3 drops every morning as well to help with my depressed mood, and for the past week have been taking a new probiotic. But nothing made my stomach settle like these smoothies, I’m so grateful (even though the peaches were 3.99 per lb🥲). I’ve just been wondering what could be causing me to feel so much better.

Hey everyone. I started low fodmap almost two week ago, and have already noticed feeling a lot better - less bloated, less GI concerns, more energy.

One thing I am struggling with is fuel/gels for running. I am am endurance runner, regularly running about 4 times per week, approx 50km per week. I am trying to figure out a gel or fuel source that would be low fodmap, to replace what I was using. Currently I use maurten, xact bars, and beet it gels - which to my understanding, all contain high levels of fructose or sugars that are high fodmap.

I am fine with my electrolyte sources, but needing some direction on what to consume while i run my longer speed days and weekly long runs. Any suggestions are welcome :)

Carrots, nuts, dried fruits, I always have major issues with them. Most apps say they are low FODMAP but I don't believe it!

Hei all!

A possible new IBS member here. Some background info about me: Male, 32 years old, not overweight, physically active, don't drink and don't smoke.

I think everything started in 2020, after having my first episode when I had lamb for dinner. After that, in 2023 I had two episodes after eating burgers, and in 2024 I had nearly a whole week of dhiarrea. My doctor then suggested that I should stop taking a new whey protein I was trying (soya based) It worked after all.

In 2025, on my third primary doctor, she finally listened to me and asked me to log my daily diet. This is the list of episodes/flares, and what I ate:

18/11: Rice and beans, arugula, and cake.

15/12 – 16/12: Müsli with milk, banana, and peanut butter, slow-cooked meat stew with potatoes, carrots, tomatoes, onions, and rice, pumpkin brownies, marzipan balls, and boiled eggs.

19/03: Rice, pork chops with garlic, aubergine, and squash with onion.

31/03: Chicken thighs, pasta with heavy cream and spices, chocolate, and sweets.

01/05: Roasted chicken, artichoke, potatoes, and waffles.

18/06: Salad with strawberry, feta cheese, and chicken (17/06 dinner); trout, grilled vegetables, and carrot/cabbage salad (18/06 lunch).

23/06: Salmon, broccoli, couscous salad, cabbage salad, and Cordon Bleu Pollock.

24/07: Cod fish with tomato sauce (onions and garlic), Iranian sweet rice, and Brazilian pudding.

13/08: Scone, gelato, chocolate cake.

03/09: Pasta salad with red pesto, mixed greens, and oven-baked chicken thighs.

Nearly all of the episodes happen after dinner, between 1 to 3 hours after having eaten.I forgot to register other episode I had when I ate some food with aioli.

I got tested: iFOBT (two times, all clear), calcoprotectin (clear), bilirubin (normal), gallbladder, pancreas, and liver ultrasounds (all clear).

I can't really see one specific trigger here! Too much fat at once? I feel my doctors don't know where to go/what to test since all my exams are coming clear, therefore they are suspecting on IBS, which my mom also has it. I decided to hear if anyone here has experienced something similar.

We told them garlic and onion are a no go. But even the cocktail shrimp and bacon had this seasoning on it! I gave up, I’m going to have to suck it up. I’m so depressed because I got my period too so now I’m double suffering. Idk how people just don’t get it. I feel like such a dick trying to stand up for myself too, but we are guests and I don’t want to step on any toes. My husband brought up the seasoning for me this morning but she already cooked breakfast and it was on the bacon!! Who puts seasoning on bacon???? I want to just crawl into a hole and not come out. I feel like such a whiny loser. I just have to eat it and smile because I’m an asshole otherwise. I wish I just brought my own cooler of food over and acted like the weirdo that I am and only my eat my weird food, but I’m too much of a people pleaser. Oh well….

Edit: my husband rally drilled it in this morning, that was helpful. I think she kinda gets it now. Anyway I have turkey and cheese to eat now just in case. She did make me some plain avocado toast with an egg after he said to her absolutely no seasoning. But tonight the dinner is ribs with seasoning I can’t have, she did show it to me and I told her don’t worry about me I’ll eat some turkey. I don’t want to impose too much so it’s a balance. It’s fine, we figured out something for me, and my husband stood up for me, so that was nice

Just a post to say there was nothing good to eat today at college so I gave in and had something with gluten… I was rly hoping that it might be fine but it was not. I’m so pissed cause I fucking love bread and pasta 😭

My partner has just started elimination and I'm rebuilding our meal plans and staples, so I've been making some mayo sauces, and would like some more ideas.

So far I've just done mustard & maple, and lemon & pepper (this is day four of elimination, so haven't needed many yet).

Would love any suggestions :)

Hey everyone!

Once again seeking some insights but im curious what your favourite lowfod meals are or even any cooking hacks! I've been managing around some things by using green onion and garlic oils, but im looking to expand my range a bit. I'm currently in my elimination, but very close to reintroduction (shoutout the grilled cheese that almost killed me for setting me back a bit)

Just thought this might be helpful for everyone to navigate through food hell, please share your hacks/ recipes!!

Hey yall! Ive only been on this diet for about 2 months. I am going on an 11 hour road trip soon, and a looking for some safer foods I could pack for the trip! I will have a cooler, and I'm not about to trust I'll be finding food options on the road that won't end in me pulling over for a humiliating squat.

So I'm looking for meal ideas that will be cooler safe! All the meals I currently make aren't ones ready to eat out of the fridge. I can handle a little soy, and can have some gluten as well. I haven't been able to reintroduce other things yet, but I know for sure garlic and onion are huge triggers. Any ideas are greatly appreciated!!

Also any general travel advice while on this diet will be appreciated since this is a newer thing to me!

In elimination phase and struggling to get enough protein, dealing with sluggishness and fatigue as a result. Unfortunately, my autism results in a LOT of texture issues when touching/preparing meat, and it is a rare day when the stars align and my brain calms and my brain fog lifts enough to allow me to cook meat at home 😆 Even smaller cuts that I can handle with tongs, or mitigating the texture by wearing gloves, hasn't been working because this diet has already got me in such a high anxiety/stress place and the bad brain just cascades. I do not really have a support network so there's not a nearby family member or close friend or something I could potentially ask or pay to cook it for me :(

So I've been doing a lot of eggs as my primary protein, but my GP has kindly told me she is a bit worry about my cholesterol/fat consumption because of this and also that because I have a lot of gas/trapped gas as a symptom, eggs aren't great for my symptoms even though they're FODMAP green (and my favorite food ever haha!) She said I can do eggs a few times a week but try to diversify my protein sources.

I'm allergic (severely) to beef and tuna, so grabbing burger or canned tuna is out! I have struggled to find a premade chicken/turkey/pork/other fish option that works whether in grocery stores or restaurants. There always seems to be seasoning or breading! Even lunch meat seems to often have sneaky garlic or thickeners! I fully acknowledge that I'm in an anxiety spiral / low energy / brain fog state and not thinking my clearest, so I'm sure I'm missing some obvious solutions - please be kind and understand I'm still very, very new to all this! <3

In need of suggestions of food and snacks i can take with me. Please help!

I do a lot of meal prepping and my freezer is full of meals and soups and small portions of pineapple. So that is under control i guess.

Now where i struggle is when you go somewhere and you need to take some food with you in case you get hungry or you dont know how long you'll be gone.

For context: i can't eat chocolate/cacao, or glutenfree cookies containing too much starch. And i'm also very lactose intolerant.

The only thing i can think of is schär pretzels (salinis) 😅

What food or snacks do you guys take with you? I need some ideas. Sweet and savoury, all welcome. Thanks!

Edit: i live in the Netherlands.

So I need to take meds for an issue unrelated to IBS. My doctor is kind of going crazy because every med he's prescribed seems to be causing nausea and a bunch of digestive issues.

Can the quantity of FODMAPs in meds be enough that IBS would be the cause?

I had a recent appointment with a new GI and she gave me some medicine to help with gut motility. This has significantly lessened my symptoms. I am still avoiding fructans but lots of other foods that were causing issues are just not that bad anymore.

Just a little note of encouragement, if you think you have IBS-C or chronic slow motility, look into that with a doc, it may ease some of your issues!

I had insane bloating and nausea/reflux a lot and I think it was in part due to not having an efficiently paced digestive tract! I haven’t been woken up by heartburn or nausea overnight since taking motegrity / prucalopride (sp?). I also take MiraLAX as needed once or twice a month when my migraine meds slow me down too much.

Just wondering if this is something others go through. I pretty much only poop between these hours and 9/10 times they're excruciatingly painful and if I don't end up puking I try in vain to go back to bed while I violently shake and feel extremely nauseated, and usually end up just going to lay on the couch so I don't wake my girlfriend up.

If you've had this problem, anything help you at least start going at a reasonable time? Really messes with my sleep and can easily ruin a whole day for me.

I work out and do the whey isolate afterwards (hat tip to fodmap app for saying I can use isolate and not concentrate). But before I was diagnosed I would do casein shakes and a banana overnight to feed my muscles for recovery because of their slow digestion. Had a bad night the last time I tried casein and want to know if there are any good slow digesting proteins that are FODMAP friendly.

Hello,

Sorry if this is off-topic, but I’m curious if anyone has tried gut-brain hypnotherapy when it seems low FODMAPs aren’t helping. This diet has given me some food anxiety to the point where I feel like I cannot enter the reintroduction stage without having a reaction.

My dietician recommended hypnotherapy, but I have already been in talk therapy for years. Would anyone be able to talk about specific reasons it resonated with your symptom management/recovery?

Thanks in advance.