The book: The complete low-FODMAP diet

It’s a terrific, in depth analysis of what FODMAPs are and how they affect IBS sufferers. It’s full of tips how to implement the diet and how to reintroduce FODMAP foods once you’ve stabilized yourself. I took it out of the library, and I would recommend reading it to gain a better understanding of your diet and yourself.


1 week: Reflections

We’ve been on this diet for all of a week, and I feel like it’s completely overhauled our eating habits. We’ve gone through the hunger phase of not knowing what to eat, and not having any snacks to munch on, and we’ve found some alternatives. I definitely wouldn’t keep this up if not for the health benefits – but even those we haven’t seen a tremendous improvement yet. We’ll keep at it for another three weeks, and re-evaluate then. But I do feel accomplished that we made it this far, and we figured it out. And just like we got through this one week, we’ll get through the next three!

For anyone thinking about starting this diet, my advice is to make sure that you’re very prepared. Read up on what you can and can’t have. Keep in mind that there are many different sources that put different foods in different categories: remember – you’re on a low FODMAP diet, not a no-FODMAP diet. Choose the websites that you trust very carefully. Go shopping and find all the foods and spices that you can have, and take all the things you can’t have out of your kitchen. After that, bake a little with spelt flour so you have something to snack on. Then you’ll be ready to start – good luck!

Your Spice Cabinet

Throw out the onion powder, garlic powder, Montreal Steak seasoning, mustard with garlic, ketchup, honey…. the list goes on. Here’s what we bought (and have) that are FODMAP free condiments:

  • Celery
  • Celery Seed
  • Salt
  • Italian Seasoning
  • Tumeric
  • Red Pepper Flakes
  • Black Pepper
  • Parsley
  • Basil
  • Oregano
  • Bay Seasoning
  • Lemon Juice
  • Cinnamon
  • Nutmeg
  • Strawberry Jelly
  • Rasberry Jelly
  • Blueberry Syrup

FODMAP Research and Resources

Here’s a list of some research you can do on your own to understand FODMAPs:

My doctor recommended the Standford University summary – it’s the most concise, and seems to have the most accurate food list. This page links to it:
(they have a smartphone app)

(I reserved their book at the library)

Getting Started With FODMAPS

It looks like FODMAPS are the latest trend for IBS sufferers. I’m posting information as I figure out what we can and can’t eat, and recipes that taste just as good as the ones I’m used to. I’d like you to also benefit from all my research and trials.

Please feel free to contact me with any suggestions or experiences – the more I hear from you, the more I can share with others!