Frequently Asked Questions
My name is Suzanne Perazzini. I am the author of Low Fodmap Menus for Irritable Bowel Syndrome and the creator of the Inspired Life Low Fodmap Coaching program, helping others eliminate the symptoms of IBS.
Why do I have IBS?
The exact cause is unknown but it is believed that the brain-gut communication link is faulty in those with IBS. This makes the intestines contract or spasm in an abnormal way, which causes pain. These contractions can speed up the passage of matter through the bowel resulting in diarrhoea or it slows it down resulting in constipation. The gut of an IBS sufferer is hypersensitive to digestive signals and to pain. Why this is so is yet to be discovered.
Why does a person get IBS?
The medical profession does not know why we get IBS but there are some links. For example, studies have revealed that the chances of getting IBS are higher in the sibling or child of an IBS sufferer. Whether that is hereditary or as a result of the same environment is unknown. Also, when a patient has had an infection caused by a water-borne germ with severe diarrhoea, then their chances of getting IBS are raised. A link between a traumatic experience and the onset or worsening of IBS also exists. A radical change in diet seems to trigger it too.
What are common symptoms?
Diarrhoea or constipation or a combination of the two, bloating, pain from cramping or trapped wind, feeling like you haven’t finished a bowel movement and mucus in the stool.
How can I confirm I actually have IBS?
There is no test for IBS but if you have gut issues and have been to doctor after doctor, had test after test, all of which have been negative or inconclusive, then you probably have irritable bowel syndrome. That’s what health professionals call it when they have excluded all other possibilities and they don’t know how to help you.
What is the cure for IBS?
There is no drug that reduces or cures IBS. The best you can hope for is help with the severity of some of the symptoms. It is well-known that drugs can help with diarrhoea and constipation, and that spasms can be calmed with certain medicines but it is only masking the problems and could be causing more harm than good through the side effects. IBS is affected by a brain-gut disturbance so, if therapy takes this direction and is conducted by a therapist experienced in IBS, then considerable benefit can be gained from this approach. Even though there is no cure, what we do know now is that reducing the Fodmaps in the diet dramatically reduces the symptoms of IBS.
How do I deal with the symptoms of IBS?
A low Fodmap diet could be your solution. Follow the FODMAP elimination diet for 2-6 weeks – it eliminates all foods containing high FODMAPs so you will be able to know clearly whether FODMAPs are causing your IBS or whether something else is going on too. For 75% of the population, it will have reduced the symptoms considerably and you will now move on to the next phase, where you introduce foods gradually one by one to see if there are some of the FODMAPs that you can tolerate.
What happens if I don’t get IBS treated?
You can take comfort from the fact that there seems to be no link between IBS and any worse condition, but nothing will change if you don’t take charge of your health. You will continue to experience the pain, embarrassment and discomfort that come with IBS.
There’s so much information on your site about the low Fodmap diet, so why would I need your coaching program?
Sure, you can do it yourself and take 6 months, maybe a year to figure out all the nuances of amounts and combinations as well as all the other pieces of the IBS puzzle. Much of the information on the internet about the Low Fodmap diet is either outdated or simply wrong, so you can’t trust what you find. With my program, you will get accurate information and will learn quickly in a matter of weeks how to implement the diet with ease while learning how to lead a balanced lifestyle which is so essential for an IBS sufferer.
What can I expect if I enrol in your coaching?
You will receive daily customized meal plans and recipes, one-on-one phone calls, a weekly training video to help you with the various challenges of living with this diet and IBS. There are also weekly exercises based around establishing a balanced lifestyle for managing your IBS and constant email support.
Why should I do your course instead of going to a dietician for advice?
You can go to a dietician as well but choose one who is well-versed in the low Fodmap diet – there are not many of them around yet. She/he will give you a list of foods to eat and to avoid, but that is only one of the IBS puzzle pieces, and she/he will be unable to give you ongoing support between visits. My program not only covers all the nuances of the diet and life with IBS, but gives you close continuous support from someone who has been through it all while you learn to use this diet.
If you are interested in living a normal, pain-free life by eliminating the symptoms of irritable bowel syndrome, then fill out the application form HERE and I will give you a call
I have just added the comment function to this page so that you can ask your questions here and I will answer them.
All the best,
I’m new to your site and I really appreciate all of the information you share. I have SIBO and I’ve been following a low fodmap diet for 9 months (far beyond time to reintroduce, I know). I’m curious to know your view as to whether probiotics might help or hinder in the case of SIBO? I tried to search past posts but I didn’t find anything regarding probiotics. Perhaps I didn’t do the search properly, so please pardon if this is a redundant question. I always had IBS-D, but it switched to C on the low fodmaps diet. Also, I eat no starch in an attempt to manage inflammatory arthritis (psoriatic arthritis), involving my spine and all peripheral joints. I wonder if a probiotic would aid digestion (constipation). Also, what do you think of the fairly new drug Linzess for slow motility? Just looking for a personal view. I realize your answer is not a medical answer.
Lovely to see you here, Barbara. Probiotics are not good if you have SIBO because you are introducing more bacteria into a gut which already has an overgrowth of bacteria. The main cure for SIBO is specific antibiotics and then the low Fodmap diet will help prevent a recurrence. The diet alone will not cure SIBO. If you are symptom-free on the diet, then you don’t have SIBO. I hope that all makes sense. Many people swing from diarrhea to constipation on the low Fodmap diet if they don’t get the balance right. Watch my video on constipation on this page: https://www.strandsofmylife.com/low-fodmap-videos/
Personally, I avoid drugs to help IBS because they only mask the problem. I prefer to take care of things through food. But, as you quite rightly noted, that is only a personal preference and not a medical pronouncement. But the drugs can cause more problems than they supposedly solve.
Thank you so very much! After my diagnosisi of SIBO I took a course of Rifaxamin, and then followed up with the low fodmaps diet, so my efforts are on track. Just trying tp figure out how to keep my digestive tract flowing properly. Your videos are great! It’s so generous of you to provide such help to so many! Maybe reintroduction will be the key to “unlock the gates”! Thank you again for your help!
Thanks so much for the meal plans – very helpful (and the meals are great!!!). I do have some questions, though:
• Can I have green tea (often mixed with ginger tea) first thing in the morning, as well as throughout the day?
• Can I have macadamia milk instead of lactose-free milk on cereal? Macadamia milk ingredients: filtered water, macadamias 2.5%, maltodextrin from corn, vegetable gums (locust bean, sodium alginate, guar gum), sea salt, ‘natural flavour’ (not sure what that means!?)
• I feel like I need more protein than just milk at breakfast – can I have something other than the cereal option (eggs, ham off the bone, salmon), i.e. more breakfasts like days 6 and 7?
• Lemon bars – they are too sweet for my liking – can we reduce the amount of sugar in the recipe without losing the right texture for baking?
• I hate yoghurt – can I skip it / replace with snacks I like?
• I hate drinking milk (unless with coffee) – can I skip it / have it with another weak coffee or even a decaf coffee?
• Kiwi fruit – are ‘gold kiwis’ ok? Or too much sugar?
Thanks in anticipation!!! 🙂
Good to see you here, Donna.
You can read about the research on tea and coffee here: https://www.med.monash.edu/cecs/gastro/research/updates.html
As you can see, green tea is low Fodmap. Just make sure your ginger tea doesn’t have any extra high Fodmap ingredients.
Macadamia milk has not been tested and some of those ingredients like guar gum can cause reactions in some people. It’s best to settle for the milks I have recommended until you are ready to do some testing.
You can swap around the breakfasts if you like. But make sure you get two lots of fruit a day and the equivalent of 2 glasses of milk a day for the calcium.
You can reduce the sugar in the lemon bars.
If you skip yogurt, you need to replace it with other calcium-containing foods like hard cheese or milk. Try some of the other non-dairy milks. I am sure you can’t hate them all.
Golden kiwis have not been tested so I would stick to the green ones.
Thanks so much for your prompt responses. It all makes sense. Much appreciated! Love your work 🙂
You are welcome.
Hi Suzanne, I was wondering if peanut butter, cashews nuts and powdered milk (Coffeemate in the UK) are ok in the FODMAP diet?
Peanut butter is okay at 2 tbsp. Cashew nuts are not okay. If the powdered milk is dairy milk then it is not okay.
Hi Suzanne: Your website and videos are great and thanks for the recipes. I have been to one of the only dietitians in Canada who specializes in fodmaps. I have went through the elimination stage and had figured out what did and didn’t bother me. I fell off the wagon though at Christmas and it is taking me awhile to start feeling better again. Should I go back to the elimination phase or am I o.k to start eating what I know does and doesn’t bother me. Thanks for all your help. Martine
Since you have never moved from the elimination diet to the reintroduction diet, you will need to return to a strict elimination diet and then once all your symptoms are gone, you can start testing foods one at a time and very carefully, taking note of the different amounts to see what and how much you can tolerate.
Hi Suzanne: I suffer from IBS C, I have been following the low fodmaps diet, but I seem to have a problem with yogurts regardless of what type I try, greek, lactose free, coconut. Could it possibly be that they contain probiotics? Thanks for your input.
I guess the question is – do you have problems with lactose-free milk and hard cheeses too? If you do, you may have an issue with the casein in dairy products rather than the lactose.
I’m so glad to have found your blog. I have been suffering for years and am at the end of my tether with my stomach ruling my life. Having seen your youtube videos I feel like you’re talking to me…explaining exactly what is going on inside me! And after years of family dismissing it as “just a bad stomach” and lack of knowledge from doctors it’s such a relief to have found what is hopefully the answer for me. Unfortunately I can’t afford one to one coaching at the moment but am going to try and figure this out with the help of all your information. thank you again xx
I am glad you have found my blog too. This is certainly the place to be for all the information you need. Perhaps you can afford to be a part of the IBS Insider Club, which is just starting up. I would like to invite you to become one of the founding members at a greatly reduced price. Have a look at this page here and see what you think: https://www.strandsofmylife.com/ibs-insider-club/
Hi Suzanne, A no of recipes that I would like to use contain ground Almonds which I’m allergic to. One recipe I have says almonds can be replaced with flour, would this be the same for all recipes? they ar mainly cakes and pudding recipes.
I would think that replacing ground almonds would create a different product. You can certainly try it but I wouldn’t guarantee that you would have a successful result.
I “go” multiple times each morning and it is not diarrhea or constipated…I just keep going and maybe only a few minutes between each bathroom visit. The urge tapers off throughout the morning hours. I have recently been experiencing pain after eating too.
I went to a dietician (referred by gastro doctor) and tried the FODMAP diet. I never felt like I got much relief.
I am almost at my whits end again, but I am skeptical and reluctant to try to the diet again. Do you think it can really help me? Maybe I wasn’t doing somethign right?? Thanks for your time.
The low Fodmap diet has to be implemented accurately or you will still have symptoms. Even one high Fodmap food will muck things up. It needs to be done 100% or not at all. And even if you are eating only low Fodmap foods, you could be accumulating too many during the day and so will have symptoms. Stress is something else that will cause symptoms even if you are eating a perfect low Fodmap diet.
I suspect you were making a few mistakes with it. I wouldn’t give up on it – it could be your salvation.
Thanks for the reply. It has been a few months now since I tried the FODMAP diet. I guess I need to give it another shot, but seek additional help with the diet. I will fill out the application for the complimentary phone call and we can see where to go from here.
I really want to feel better…
Thanks again for taking the time to reply.
Most people do need help with the diet in order to be successful. I will look out for your application and we can chat.
Suzanne I just bought some of your books. My question is as follows. In some recipes it states 1.3 cups does this mean 1+1/3 cup ( 1 and third of a cup)
Yes, that’s right. 0.3 = one third, so 1.3 = one and one third.
I read somewhere that chicory root extract is not good for ibs, is this correct? I am not even sure what this is and how do we know when additives like this are not low fodmaps. It is in a coconut yogurt that I have been eating to replace regular yogurt.
Chicory root is high Fodmap and in many foods so look out for it in the ingredients lists. Coconut yogurt is often too rich and fatty for people with IBS, by the way. We don’t know the Fodmap content of many foods and additives because the research is ongoing. That’s why we avoid processed foods as much as possible and go back to the root of the food and eat pure. If you don’t recognize the ingredients list to be something you know is food, then put the product back on the shelf. The safest way to shop is around the edges of a supermarket. Go into the centre aisles just for flour, salt and a few basics like that.
Suzanne I was wondering if you knew if Red Cabbage was allowed?
I can not find any reference on the web or my books.
I do not believe they have tested red cabbage yet so it is best to avoid it. The only cabbage they have given the green light to is common cabbage and we can have 1 cup of that.
Suzanne Thanks for your reply. If I find out more I will let you know.
Hi Suzanne, where does does apple cider drink fall on the FODMAP diet?
You can have small quantities without any ill effects. It can be good for the acid balance of the stomach. Don’t get carried away though.
I hope you are referring to apple cider and not apple cider vinegar.
Oh, sorry, Gil. I did think you were asking about the vinegar because I often get that question. Unfortunately, the apple cider as a drink would not be suitable on the low Fodmap diet.
I have diarrhea and gas and stomach pain. I also have Sjogrens which complicates the digestive system due to a lack of good saliva. I seldom have constipation. Will this food map help me? It seems that your problem was mainly constipation. I tried the gluten free diet and for the first few days it helped a great deal and then I reverted right back to the gas, pain and diarrhea. I have eliminated at least for now the suger free gum that I used for dry mouth due to all the ingredients and that seems to have helped a little with the gas passing.I am at my wits end trying to find the right food sources. It may be due to my Sjogren’s syndrome nothing will really help me.
Thank you so much.
IBS can be with constipation or diarrhea or a mix of both. The low Fodmap diet has to be done accurately or not at all. Even 99% won’t eliminate your symptoms because even one high Fodmap food or too many low Fodmap foods together will upset the gut. The diet done correctly will work.
I am going to suggest that you maybe need some help. I have three options for that. I have two coaching programs. You can read about them here: https://www.strandsofmylife.com/combatyouribssymptoms/ and here https://www.strandsofmylife.com/coachingprogram/ . I also have the IBS Insider Club which you can read about here https://www.strandsofmylife.com/ibs-insider-club/ . This is your cheapest option and is full of information including meal plans and a chat room. In there, you can ask me questions at any time. Depending on your needs, you could try that for a month and see if it gives you enough help to improve your symptoms and get past this miserable period.
I am going thru the elimination diet right now. It is been only 5 days but it already feels like I am on the right track. However I am somewhat confused about the reintroduction diet. Once I am symptoms free how do I introduce new food. Do I start with one group of foods or an actual one food at a time like when you introduce new food to a baby? Thanks!
Agnes, have a look at my video here which explains how to reintroduce foods: https://www.youtube.com/watch?v=vf_pMJAkQxw
Thank you so much for emailing me back the other day. I watched your video on constipation and I noticed that you suggested a magnesium supplement. I am currently trying to get off the Miralax my GI doctor prescribed, so I am interested in trying the magnesium. I am just wondering the dosage that you take? I took one the other night but the dosage may have been too high because I experienced some bloating and discomfort. Does it take time for the body to adjust to that? thanks!
I use 200mg a day but I would recommend taking a smaller amount to start off with so you can see at what level it works for you. You can take up to 350mg if necessary. I have my constipation under control and probably don’t need it any longer for that but I take it for night cramps so will continue with it.
You may have taken too much for a first dose but be aware that it could also have been something else you ate that caused the bloating that day. Just a thought.
Do you have a book? Or are they mostly recipes ? I am interested in “How to ” specifically amounts to eat and reintroduction of foods. I have SIBO and sensitive to certain foods. IBS is such a broad term and can really be a multitude of GI tract discomforts diseases and illnesses.
I have several books out and all of them contain information about the low Fodmap diet as well as recipes. Interestingly enough, I am in the process of writing a book just like you describe – it will have very few recipes but will be all about surviving IBS and include info on the diet. Watch this space.
thank you I will try that! Do you recommend magnesium citrate or oxide?
Magnesium citrate. Good luck.
Hi Suzanne – self diagnosed IBS sufferer for a number of years. Discussed FODMAP diet yesterday with my GP and he has sent a referral to a dietitian. Then this morning I found your website! I am keen to get started . . . but am off on an overseas holiday in less than three weeks – not sure how to handle this all. What would you suggest, please?
Denise, my website has a heap of information on it about the diet and there are plenty of videos too so make sure you watch those. Travelling is tricky but make sure you take a laminated card with you for eating out, which says No Gluten, No Lactose and No onions or garlic. Hand that to the wait staff and ask them to show it to the chef and ask for recommendations. Don’t guess. Good luck.
I read some place that gluten is often not the real issue with IBS but the other ingredients in regular bread and rolls. I found HFCS in my hot dog buns so I know that is out. My hamburger buns have whole wheat flour, water, wheat gluten, sugar, soybean oil, yeast, salt, wheat bran, calcium propionate (preservative), datem, monoglycerides calcium sulfate, citric acid, soy lecithin, potassium iodate, sesame seeds. Are any of these ingredients bad for me? What do I look for if gluten is not an issue?
Judy, if you have IBS the wheat is the problem in this bread along with all the additives. Wheat contains both gluten (the protein part) and fructans (the carbohydrate part) and it is the frcutans which are our problem not the gluten. But at the end of the day, you still have to cut wheat barley and rye out of your diet because they all contain both gluten and fructans.
Hi, I have been following the low fodmap diet for nearly a month now and I have seen a massive improvement in my symptoms, although they have not gone completely. My gastroenterologist also prescribed Buscepan 10mg 3 times a day as a muscle relaxant to help with the pain I have been experiencing. I have tried cutting these out but found the pain returned although not as bad. Do some people find they have continued sensitivity in their bowels even though the other symptoms are eased by the diet?
I am sorry to hear that you need that medication and I applaud you for trying to come off it. If you do the low Fodmap diet accurately and have no other underlying issue like SIBO then the pain should disappear.
How much Xylitol or Sorbitol is too much? Both are found in sugar free gum and even fiber supplements in trace amounts?
Thanks for what you’re doing!
How much you can tolerate is individual. You may have no issue with it at all or it could be a major trigger for you. Trace amounts however should not be a big problem, but don’t eat the sugar-free gum – that will have too much.
How long should one stay on the elimination diet? Some materials say two weeks. Others, like yours, suggest six weeks. Can you clarify?
I have made a video which will answer your question: https://youtu.be/gfLrC8w_dSo
I have been through numerous tests and the final outcome was: mild gastritis, a dairy intolerance, a gluten intolerance (NCGS), and IBS. I eliminated all of those things, but I was still having symptoms. I have issues with all grains —- corn, rice, and even quinoa, so I have eliminated those as well….along with pork because I have had symptoms with it. I am only able to tolerate a VERY SMALL amount of nuts. Basically, I could go on and on, but I’d like to see if you have any suggestions for getting my stomach calmed down.
Shannon, I feel for you. Unfortunately, I can answer specific questions but can’t do a consultation in the comments. If you want further help, you could fill out the form linked to on this page: https://www.strandsofmylife.com/coachingprogram/. I would love to be able to help you.
Hi do you know if Fosmax which I have been take for my bone densicity for 3 years and Losec band for reflux for 7-8 years
have any reflection on IBS I am on the Fodmap diet now 4 weeks and feeling much better
Can you also let me know if you do personal consultations as I live local thanks Marion
I am not sure that Fosamax has anything high Fodmap in it but I do know that when I was taking it, my liver enzymes increased so I stopped it.
Losec does its job but it is far better to control reflux through diet.
Yes, I do personal consultations. I will reply to the email you sent me.
hi Suzanne I have a question about chicken being a problem for some people. I have been following the lowfodmap diet 100% but always have issues after eating chicken.
Chicken is often washed in sodium phosphate to kill off salmonella and some people are senstive to phosphates. It can also be used to plump up and enhance the chicken and will be listed as natural flavours since it is considered a natural product. That’s just a guess but it could be a possibility.
thankyou for that it makes sense and I will eliminate chicken and see whether my symptoms improve.
On and off I have experienced the common IBS symptoms over the years, but in the last 7 months I have suffered extreme unrelenting symptoms, which I believe was brought on by following a strict anti-candida diet, i.e., regular plentiful quantities of vegetables and salad!
In desperation I have been searching for a solution to at least settle the symptoms to a manageable situation and that’s where I came across the FODMAP diet and although I haven’t as yet fully implemented the diet I have already experienced some relief!
One query I have though which I would be very grateful if you might be able to explain the science behind please, is the reason its necessary to remove garlic and onions? (I hope I have the correct information on that), only they are only normally consumed in small quantities in comparison to other food stuff.
I look forward to hearing from you and thank you for the informative guidance to date on your website!
A diet high in veggies and fruit will have been terrible for your IBS. Garlic and onions are high in fructans and can’t be well digested by anyone, even the general public, so they can be pretty bad for us. To get the flavour, you can cook them in oil and then remove them. The fructans are not soluble in oil but they are soluble in other liquids. I hope that helps.
Thanks Suzanne, that makes perfect sense.
Hi! Susanne, Hope all is well with you. I have some questions I needed to ask you. I make water Kelfir with RAW sugar. It’s a fermented drink. Can I have that on a Low FODMAP diet? Also, Are Rooibos, Guayusa, Milk Thistle, Holy Basil and Yerba Mate’ teas Low FODMAP? I love teas, but don’t want to use the ones that are going to cause me problems and will I always have to be on a FODMAP diet??? I want to send a Special THANK YOU to you for the passion you have to educate and help others overcome their IBS symptoms. I have tried many things with no results. So, Many thanks to you.
Yes to the kefir.
None of those teas you have mentioned have been tested so it is best to stay away from them until that happens. You can always test them yourself when you reach the reintroduction stage. If you do, let us know how it goes.
It is a pleasure to help people like yourself who are dedicated to eliminating their IBS symptoms.
Hi Suzanne. I love your website and have been encouraged and educated by it. a couple of questions … what about teff? I have a sourdough gf bread and I saw online that it is ok for people with fructose absorption. Also, I have such fatigue and muscle pain( am hypothyroid too); know any extra helps to battle this or will continuing on the diet help?
I am glad you find my blog useful. Teff is low Fodmap so fine to eat. Any GF bread as fine but do check the ingredients because there could be high Fodmap fillers in there. Anything processed has the potential to cause issues for us. Sourdough bread, even non gluten-free, is better than non-sourdough because the processing of it means much of the fermentation takes place before it enters our body. If you can find a sourdough bread made from Spelt wheat, you can have 2 slices before it is high Fodmap.
that should be fructose absorption problems.
Have been on a low fodmaps for almost 3 months. Have SIBO, IBS, Hashimoto’s Thyroiditis, chrinuc fatigue, etc. I am in my 70’s and have suffered for decades. Was recommended to take Saccharomyces Boulardii probiotic and told chicory was ok to drink in place of coffee. Now I read you do not approve, so would like to know the most cost effective way to follow YOUR protocol. I am in a lot of pain, bloating and belching with severe headaches and bowel issues. Please, can you help? Thank you!
I am sorry to hear about your troubles. The low Fodmap diet has to be done accurately because even one high Fodmap food or too many low Fodmap foods together will upset the gut. The diet done correctly will work miraculously.
If you would like some more formal help than my blog gives you,I have three options for that. I have two coaching programs. You can read about them here: https://www.strandsofmylife.com/combatyouribssymptoms/ and here https://www.strandsofmylife.com/coachingprogram/. I also have the IBS Insider Club which you can read about here https://www.strandsofmylife.com/ibs-insider-club/. This is your cheapest option and is full of information including meal plans and a chat room. In there, you can ask me questions at any time. Depending on your needs, you could try that for a month and see if it gives you enough help to improve your symptoms and get past this miserable period. Good luck.
Wow! Thank you so much for your speedy reply and for the information you provided! I will check out the links you gave me and will hopefully get back to you.
(The Canadian dollar is taking a beating against the U.S. $ presently and that will be a definite consideration in making the commitment to proceed. I hope you will understand). Thanks again, Elizabeth
What can I take to address SIBO, in addition to your low fodmaps diet protocol which I am now following. Thank You!
Elizabeth, Ontario, Canada
If the doctor has diagnosed you with SIBO, then he will have suggested a course of Rifaximin for 2 weeks. That is the commonly recognized remedy. Have chat with your health practitioner about that.
Suzanne, I IBS – C & have tried the Low FODMAP diet thru my Dietitian, but she did not mention limiting the low FODMAP foods like you do, so I will be trying it again using your information that I signed up for. But I have a question about Chia seeds; Flax seeds & Hemp seeds… I find that having a tbsp of each a day, does help my constipation, but I am wondering if I can continue with this when I Start the FODMAP Diet? I am also on medicine from my GI – anti depressant; Dicetel; & Sulcrate/Sucralfate and he put me on TuVue probiotic, but I also purchased online Curcumin EX Plus and Complete Probiotic Solution with FOS from Newport Natural Health. So wondering if I am okay taking those as well? I will not be starting the FODMAP diet until middle of Aug as I have a date with my sister Aug 10th at a dinner theatre. Thanks for all your help.
Yes, do take chia seeds for constipation but the Fodmap content of flax and hemp seeds is unknown so don’t use those until you can test them later. Curcumin is fine but I would stop any other supplements temporarily while you are on the elimination part of the diet so that there are as few variables as possible going into your digestive system. Obviously, you can’t cut out any prescribed medications without your doctor agreeing but you do have to be aware of the side effects of such medicines. Any tricyclic anti-depressants can increase constipation for example.As for probiotics, be careful because they are not all beneficial to all people. I would stop them for a while while you are trying to get symptom-free.
Sorry Suzanne, I forgot to ask you about Polyphenols? is that part of the FODMAP that you do NOT take?
As above, avoid any supplements while on the initial part of the diet.
Hi Suzanne: A naturopathic doctor, through urine testing, diagnozed SIBO and gave me the low Fodmaps diet to follow. Naturopathic doctors in Canada are not permitted to write prescriptions, at least not in the Province of Ontario where I live, therefore I do not have access to the drug you mentioned to take for two weeks. I highly doubt a GP/MD would even acknowledge or know how to test for SIBO/bad gut bacteria and would question me as to the reason why I thought I would need such a test! A brick wall so to speak!
Hello again Suzanne, I just finished the 2.5 lesson & I am wondering why there is no document to download for the TIPS that you talk about?
Oops, sorry. I am not sure why no one has mentioned that before but it is there now.
Thanks I saw it today 🙂
I got an email from Dr Ski Chilton that says:
“Such is the case with another family of compounds called polyphenols. You can find polyphenols in many different types of fruits and vegetables, and in certain beverages such as tea, coffee, and red wine. And chocoholics can rejoice—it’s even in cocoa! Polyphenols are a huge group of compounds made by plants to protect themselves, especially during periods of stress. When we eat plants and fruits that are rich in these substances, polyphenols act like natural drugs to protect us. Specifically, they activate insulin signaling, neuroprotective and anti-inflammatory biochemical pathways that have the potential to prevent a wide range of human diseases.” which is why I asked about polyphenols, as I was wondering are they the “P” in FODMAP?
Again many thanks 🙂
The P in Fodmap is Polyols not polyphenols.
So looking at the Daily Meal Plans, for some foods you have the amounts to take & for other foods you don’t, so there is no limits for those? And it is the low fodmaps that you are limiting? Also you mention in your programs about knowing where bathrooms are, but having constipation I am not needing bathrooms that much, so I am assuming that your IBS is the one with diahrea, is that what most IBS people have?
Bonnie, this is not really a page for you to ask specifically about the course – it is a page for the general public and they won’t understand what you are asking. The course is a self-study course. But you are more than welcome to ask general Fodmap or IBS questions here. IBS can be with constipation (like you and me) or diarrhea or could be with the two together alternating. Only Fodmap containing foods have to be restricted.
My pain is always worse when I first wake up in the morning, and very seldom after I eat, in fact sometimes eating helps. So I am wondering are other people with IBS like this? Most sites I have read have never mentioned the pain when they first wake up. I do also find that when I garden I feel so much better, but sometimes the pain is so bad it is hard for me to get moving. Thanks again
The pain can be worse in the morning because the Fodmaps have accumulated during the day and are sitting in the gut causing problems overnight. If you go to the toilet last thing at night, this shouldn’t happen.
When you are gardening, two things are happening. The first is that you are moving and the movement of the abdominal muscles helps the trapped gas that causes the pain to move along. The second is that you are focused on something other than your digestive system and we know that stress, including general anxiety about your IBS, causes more symptoms. Whether this effectively reduces your symptoms for a while or not depends on how bad they are at the time.
I just went thru all the course uploads that I saved, & I cannot find the list of HIGH FODMAPS that I am NOT suppose to have. Where is that list?
As long as you have the permitted list of food, that’s all you need. It would be too long to list the not-permitted foods.
I have a few questions about the Fodmap diet:
Are there any oils that I can cook Turkey meat in that are allowed?
The vegetables section – is that allowance per day? If so, is there any limit to each vegetable (i.e can I have 1/4 cup peas and 1/2 cup celeriac in one dinner on same day?
Can you use salt and pepper (condiments) without restriction?
The drinks section – I see I can have 1 cup of peppermint per day( I was having 3!) so I will cut down did not know that peppermint can aggravate system.
Can I have Lemon & Ginger of Ginger & Lime Herbal teas? They contain NO caffeine! I was working on the assumption that as these were individually listed on the veg/fruit permitted foods then it should be ok to have it in a Herbal drink! Otherwise it is water I will be drinking 🙁
Milk products- isn’t there lactose in hard cheese (cheddar)?
There is a product in the Uk that is Lactose free, each time I have tried their products they give me one hell of a stomach ache. I rang the company and they told me they add Lactase to their product to aid digestion for Lactose intolerant suffers but it made me worse. I could not understand why!
Here is the link for their products for you to view::: https://www.lactofree.co.uk/
Thanks for any help you can give me Suzanne.
Oil contains no Fodmaps so all are safe from that point of view. But coconut oil is one of the purest to use.
The permitted amounts are per meal. If you want two vegetables per meal, cut the amounts in half.
Peppermint is fine unless you have reflux. Ginger tea is also fine but watch that there are no other high Fodmap ingredients included.
Hard cheese has very little lactose. We are not intolerant to Fodmaps but we malabsorb them which means we can have some.
I also am no good with lactase so eat the dairy products that are on the permitted list and avoid lactose-free milks and yogurts.
Hi! Suzanne, I was reading the ingredients list on Julies Org Non-Diary Ice Cream I couldn”t believe my eyes. One the ingredients is fructans. Why! Why! Why! I blirted out. It’s not needed. I was so disappointed in myself for missing this ingredient.I read the ingredient list while at Whole Foods before making the decision to purchase it and I missed it. I’m so disappointed in the company as well, for putting fructans in it when isn’t needed. Isn’t just plain old sugar enough? Anyway, I’ve had some episodes of diarrhea. Nothing like I had before, but was wondering if this means I have to start all over again. Also, I was wondering if you have a Gluten Free All Purpose Flour Mix Recipe. I didn’t find one in either one of your cookbooks. The ones I’m finding in the store aren’t Low Fodmap. I would appreciate this very much. I’m sad that the course is over for me. I’m feeling a little disconnected. I’m so GREATFUL for the opportunity that was provided for me to take this course. I’ve learned sooo much. Many THANKS to you Suzanne.
That is very disappointing. Reading ingredient lists must become a way of life. It should clear through your system in a couple of days.
The flour mix I use is 1.3 cups rice flour. 0.3 cup tapioca flour, 0.3 cup potato starch.
I will send you an invitation to a private Facebook group I have just started for my clients. That way you can stay in touch and get support.
I have been on the Fodmap foods now for 3 weeks. I have found that my constipation is back with a vengeance.. I have been taking Magensium Citrate as you suggested Suzanne to no avail.
Is there anything I can try that is gentle on the Colon which may work?
I guess looking at the Fodmap frui/veg list that as we can only have one per day I have to ignore all the health suggestions by experts saying that your body needs 5 a day to be healthy!
Thanks for your help Suzanne. Can’t wait for your next video 🙂
When you state ‘cups’ in your recipes, I have 4 different sizes in my cupboard, is there another specific measure I can use to ensure I have the right amount of ingredients?
By the way Suzanne I ticked the Notify me of new posts box but I see that another comment was added which I did not get notification of. Thanks.
Make sure you check out my video on constipation. You can increase the magnesium to around 400mg depending on what it says in the instructions. It works for me at 100mg but we are all different.
The permitted amounts of foods in the list are per meal. You should have 5-6 veggie servings per day, spread out over the 5 small meals. It is very doable.
If you buy a set of measuring cups, they should be standardized.
Thanks for your reply Suzanne.
Can you let me have the link for your constipation video ?
You can find all my videos on my Youtube channel here https://www.youtube.com/user/suzannep1000 or under videos on my blog.
Your webinar was very helpful as I did not know that accumulate eating of fats have dire consequences – which ring bells for me. In fact I have become aware that it not always what I should not eat per day, but the accumulative of the the gluten/dairy side effects that makes my body re-act.
Some days no re-action when I eat the forbidden food but when I eat them in a couple of subsequent days I pay the price.
I have been keeping a diary for 2 weeks now. It seems to me that sugar/wheat causes the tiredness – I can cope with everything that my intolerances show up in re-actions. Its the tiredness that gets me – as I became so lethargic.
At the moment my digestive system is behaving relatively well compared to a few months ago.
Would you mind answering some questions for me
1. Why would my G.P say that IBS is over diagnosed that very people have this problem?
2. What can I use instead of cream and ricotta cheese?
3. Why are there not more Gluten, Dairy. fructose combination cook books on the market?
4. What Flour to use instead of Soy flour
5. What can I use instead of dark brown sugar?
6. My local Health store has provided me with some probiotics and anti- diarrhoea tablets
Thank you for your time.
10-15% globally have IBS and it is probably actually under-diagnosed because many people just cope with it. You can have some cream and 1 tbsp of ricotta because they are both low in lactose. Both my cookbooks cover what you need and there are others available, Just enter the words low Fodmap into Amazon to find them. You can use rice, buckwheat, tapioca flours. You can use all normal sugars including brown sugar in moderation because they are 50% fructose and 50% glucose and the glucose cancels out the fructose. Probiotics and medicines are not the answer. the low Fodmap diet is.
Hi I bought both your books, great recipes. What I can not find is a recipe for a truly caramel flavour suitable for the Fodmap diet. Is there anyway to achieve this without the sugar and fat.
Thanks in advance Anneke
No, I can’t imagine there is a healthy, non-chemical way to do that, unfortunately. I love caramel too.
Suzanne Thanks anyway. I will keep researching will let you know if I find the solution.
Have you done any research on parasites? Have you found any relation to parasites and IBS? Are your programs made with parasites in mind?
I have read no research that connects parasites and IBS. I feel that is a different issue but it could possibly cause IBS since many things do.
please can you tell me how one can cancel a subscription as I do not see any that tells you.
David, if you mean the newsletter, you scroll to the bottom of one and click on unsubscribe.
starting sorbitol challenge w avocado…1/4 was fine…today I’m trying 1/2
Do I need to eat an entire avocado to complete the challenge? Monash lists 1/2 as a serving
If you never eat 1 full avocado, then you don’t need to test that amount.
Suzanne I woke up with upset stomach. I have been doing well with the FODMAP diet. I think this is a bug as I have headache, nausea and an achy feeling. What do you recommend I eat in this situation?
Where do I look for reply?
It certainly sounds like you have picked up something, Mary. Eat a plain diet of something like steamed chicken and boiled rice with a very little vegetable.
Thank you Suzsnne. I also have a question about travel. I was relistening to your video where you say you travel when you want. A dream of mine. How do you handle meals (5 low FODMAP meals a day) when traveling. Thank you.
Watch my video on eating out. Also, I carry snacks with me at all times.
I have suffered from mild IBS C and D for many years. About 4 years ago I realised that garlic was a major trigger, resulting in discomfort, bloating, gas, diarrhoea etc.. I have recently discovered that onion can be just as bad for me. Things seem much better when I manage to completely cut onion from my diet. As far as I know I have no other allergies or intolerance, although I have difficulty swallowing bananas. Could this be allicin related, and do you think I still need to try the diet if I have already identified this? Many thanks
Onion and garlic are the worst culprits and a problem with almost everyone who has IBS. However, unless you have no symptoms at all now, I wouldn’t be surprised if you had issues with some of the other Fodmaps so i would still do the diet.
This stomach issue of mine (IBS)
just doesn’t get any better. I have copies of the low fodmap diet. Breakfast consist of steele cut oatmeal (1/2cup) with added berries, banana and a few strawberries. Lunch consist of a small salad with some low fodmap ingredients Dinner consist of fish or chicken
Drink plenty of water and now include almond milk
Have been following this for several weeks and not seeing to much results
Try having 1/4 oats (raw measurement). 1/2 cup could be too much. Make sure you are getting 5-6 vegetables a day spread out over the 5 small meals you should be having each day. It’s possible that you are eating too much at a meal because you are only having 3.
Hello Suzanne. I decided that I am going to the bookstore to buy your book and the journal.
Can you tell me a substitute for using butter?
Coconut butter is a good one.
Hi Suzanne, I signed up for the IBS insider club 2 weeks ago but haven’t been able to determine how to log in. I checked all my emails/junk emails in the last 2 weeks and don’t have any with a link. I always seem to find the information page about the club but no way to get into the site. Can you send an email with a link that will allow me to set up a username and password?
I have just listened to your video, thanks for that, but I have a couple of quick questions. Can you please tell me WHY you must have breakfast within half an hour of getting up and also why you shouldn’t anything less than three hours before bed. I often go to bed (and waken) with a sore tummy and wonder if I am eating too late, or even too much. You say about having 5 small meals a day, but I wonder if you could quantify what say, a small dinner would look like? For example, maybe 1 cup of cooked rice, 2 cups of vegetables etc. I would greatly appreciate it if you could help me on this matter,
If you don’t have breakfast within 30 minutes, your empty gut will be accumulating gas and that will cause issues. You must leave 3 hours after eating your last food before going to bed. Small meals have to follow the low Fodmap guidelines and amounts and should fit on a bread an butter plate. If you are interested, I have a customized meal plan service you can read about here: https://www.strandsofmylife.com/lowfodmapmealplanservice/
Hi, I am new to all of this and really appreciate all the information on your site. I am looking into and trying to learn about the FODMAPs diet for my son who almost 3. He wasn’t gaining weight, having horrible screaming fits( pain related), and boughts of diarrhea. We learned this was do to giving him regular milk. Our Dr. suggested we switch to Lactose free milk, which we did and he has since gained weight and his screaming fits have lessoned but not gone away. He can now communicate much better and can verbally tell me “My belly hurts”. My sister has IBS and now that I am reading many of the symptoms I can relate as well. We are also a Military family so consequently there are many stressors my son is faced with. My question to you is first do you recommend starting a diet like this on an almost 3 year old? If so how do you go about the process of knowing whats working and whats not? let alone getting him to eat some of the foods. Is it possible to utilize your coaching or classes given It is for a child or are they really designed for Adults? Thank you for your time and your help.
I have been suffering from stomach problems for over 6 years. It is frustrating seeing multiple doctors who have little knowledge or don’t take you seriously unless you show symptoms of an IBD.
My main symptoms are bloating and gas after eating dinner (I never get gas/bloating after breakfast and occasionally do after lunch) and diarrhea or loose stools every morning.
My most recent doctor suggested trying a low FODMAP diet and and I am thinking of trying it with the help of your resources and recipes.
One thing that puzzles me is that I recently travelled to Italy and for the entire 6 weeks of my trip I was completely symptom free. I had normal BMs for the first time ever in 6 years for the entire 6 weeks. The day I got to Switzerland my stomach problems all came back and now that I am back in the US my stomach problems are worse than ever.
Have you ever heard of this happening??
Sorry for the delay in replying. I am sure you have moved on by now. Your symptoms are common to all those with IBS-D. The low Fodmap diet should help you enormously. It will have been your food choices in Italy that will have made the difference.
Hi Suzanne & Happy New Year! Couple questions:
1) I live in the U.S. so was wondering if you are able to personally coach anyone that lives in the U.S.? If not, can you recommend anyone here?
2) Also, the coaching would be for my husband. He’s been suffering with Gastro-Intestinal issues for 3 yrs with no diagnosis. Have done every test under the sun, even SIBO test. Dr’s have given up on him. He’s lost so much weight. Can’t hardly eat anything. He has constipation, cramping, bloating, trapoed wind, heartburn, fatigue. He’s a mess! We tried low Fodmap, but may not have done it correctly for it didn’t seem to make a difference. My concern is getting enough food in him with the low Fodmap diet. He can’t afford to lose anymore. Can he get enough calories on the low Fodmap?
Thank you so much, Shelley
The vast majority of my clients are from the US, but I have had clients from every corner of the world. The low Fodmap diet is complex and we also have to look at other gut irritants to get complete elimination of symptoms. I have had pro-athletes on this program and they didn’t lose weight so that is not a problem. Fill in the application form and we can have a chat. https://www.strandsofmylife.com/inspiredlife/
Hi Suzanne Perazzini ! Thank for the add ! My name is Meagan I’m a newbie lol . I’ve had Crohns disease for over 20 yrs . my doctor just suggested this lowfodmap diet to me because Im having some issues . I’m getting confused. I’ve look up foods for ppl who are on the lowfodmap diet and each one I looked up had differences in certain foods ! So I’m kinda lost on what I can and cannot eat . For example cereal and sweets snd milk . some say no chocolate and some say yes dark chocolate . Is gluten free foods good ? I’m just totally lost/confused. If you can point me in the right direction I’d appreciate it so much . Thank you for your help . I haven’t seen anyone on here who has Crohns disease that’s why I’m asking all these questions. ( I’m also sorry if this is the second message from me . I didn’t know if the first one went through! )
I have had several clients with Crohn’s. The diet does indeed help. Much of what is on the internet about the low Fodmap diet is wrong so make sure you go to this page and download a food chart: https://www.strandsofmylife.com/start-here/
Hi I signed up to receive your giveaway for your cookbook but how do I stop getting emails from the ppl who are wanting the giveaway aswell . I’m getting everyone who is trying to win the cookbooks reasons why they should win and I don’t know how to disable it . Thank you
I have lost 3 pounds on your diet this week and need to eat more. Which food groups may I increase without bloating?
Protein meat has no Fodmaps so you can increase that. But also make sure you choose the foods that you can eat the most of. eg: potatoes rather than 1/2 cup sweet potato. Have 5 small meals a day and make each of them equally weighted so you get enough calories.
How do I determine my amount of macros? Protein is 1 gram per body weight? What about fats and carbs? I’m trying to stay under my recommended calorie intake but still stay full and eat enough to get the nutrition I need. Thanks!
Our calorie needs are individual and depend on many things so I can’t give you an answer to this. There are online calculators though where you can enter certain data about yourself and they will tell you your calories needs. If I were you, I would focus more on getting the low Fodmap diet right and having protein, carbs and fat in every meal. You have enough to think about with getting the diet right.
I have symptoms of IBS-C and other possible autoimmune type symptoms. I haven’t had any tests (other than a colonoscopy which revealed nothing). Should I start by seeking some testing? How can I get information on what tests to request? Thank you.
That is for your doctor to decide. A colonoscopy was a good beginning and that alone indicates IBS. Why not try the low Fodmap diet accurately for a few weeks and see if that helps. If it does, then you have IBS.
I’ve been looking through your website for your Gluten Free Flour mix without any luck. Please repost it, or let me know where to find it.
It’s 4 parts rice flour to 1 part potato starch and 1 part tapioca flour.
Hi Suzanne. I did the FODMAP diet 3 years ago and identified my intolerances. As long as I avoided my triggers I have been symptom free. Until recently. Is it possible to develop further intolerances with IBS? I dread my diet being further restricted. I have also developed some perimenopausal symptoms recently and wonder if it could all be linked? Thank you.
It is very easy for things to go wrong. One wrong food or the right food in too large an amount and the symptoms are back. I suggest you go back to square one and start again. Very soon you will feel fine, but accuracy is the key.
I am new to yr site. Id like to set up a time for a consultation. I’ve suffered for yrs, & recently diagnosed with villious atrophy & gerd. (I did a Gastroscopy). I came across a health nutritionist who finally eliminated high fodmap foods. I am better but still have a Long way to go as I am still suffering.
Eszter, you can book a phone consultation here: https://www.strandsofmylife.com/phone-consultation/
I wondered if your Gluten-free and low FODMAP Bread recipie, is a dense bread, similar to sourdough bread.
How would you describe it?
It is certainly more dense than breads containing gluten, though the texture is different to a sourdough bread.