(Part 3) Top 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."

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
  
  

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.

S. Boulardii has been excellent for me, and is much cheaper than VSL 3. also cut dairy out of my diet last year. between S. Boulardii and cutting dairy out, symptoms have improved quite a bit. just have to get a bit better at managing my eating habits....

https://www.amazon.com/Jarrow-Saccharomyces-Boulardii-Intestinal-Digestive/dp/B0056GCLVO?th=1

I take Magnesium Peroxide. I can’t find much research on it but my acupuncturist gave it to me and it’s very good. This also have Vitamin C.
https://www.amazon.com/American-Nutriceuticals-Professionally-Formulated-Bioflavonoids/dp/B0063WQM4C

I think all ancient harvest are quinoa and corn. I've had good luck with them

I use peppermint and ginger oil. Specifically this product: https://www.amazon.com/gp/product/B000JN883Y/

It's been amazing for my stomach.

If you don't care about flavouring, ordinary, plain, whey protein isolate is FODMAP friendly.

Whey protein concentrate still can have a fair amount of lactose, but whey protein isolate does not. And most of the flavourings added to flavoured protein powders are sweetened with sucralose or something similarly not FODMAP compatible. You can get lucky and find some sweetened with stevia or aspartame (It boggles the mind that there are next to no options sweetened with ordinary sugar), but I don't mind unflavoured so I buy plain whey protein isolate from from amazon:

https://www.amazon.com/dp/B002QHSH0A/

Plain WPI is also generally cheaper per gram of protein than flavoured mixes.

Mexican Coke is my go-to.

Looks like they can be found in the UK. Here's an Amazon link: https://www.amazon.co.uk/Coca-Cola-Mexican-Coke-12-Oz-Bottles/dp/B002KEJYGA

Search around, you might find them at a grocery. The label will be stuck on instead of being a part of the printing on the bottle.

The label: http://www.nicegraphics.com/chow/coke/mexican.jpg

I got this Jarro-Dophilus and it completely changed my life. No prebiotic!

Jarrow Formulas Jarro-Dophilus EPS, 5 Billion Cells Per Capsule, Supports Intestinal Function and Health, 60 Veggie Capsules https://www.amazon.com/dp/B00028NV2E/ref=cm_sw_r_cp_api_9iP1Ab9X50H66

BEWARE! Depending on where you buy it, it isn't safe. Case in point - here it is on Amazon with garlic powder listed:
https://www.amazon.com/Better-Than-Bouillon-Organic-Chicken/dp/B00415IRQO/ref=sr_1_2_a_it?ie=UTF8&qid=1540467486&sr=8-2&keywords=better+than+bouillon+chicken&dpID=61Nesk%252BoKFL&preST=_SY300_QL70_&dpSrc=srch

This is the one that I use:
https://www.fodyfoods.com/collections/all/products/low-fodmap-chicken-soup-base

I just bought some Chios mastic gum. It's tree resin. Has a similar texture to those wax bottle candies, which I like but I can see how it might not be for everyone. It has a light pine/cedar aroma. It seems expensive but a single piece can last you a while. I've been chewing the same one off and on for a couple days now, that may sound gross. It's supposed to help with stomach issues but I don't know if I believe that. I just bought it because I really missed chewing gum and I've been reacting to pretty much everything these days. No issues from this though.

And to add - I think even if I wound up being able to tolerate regular gum again I'd still go for this.

https://www.amazon.com/gp/product/B008RT2UVI/ref=ppx_yo_dt_b_asin_title_o04_s00?ie=UTF8&psc=1

Falim (original) chewing gum has no sugar or sweeteners.

I was/am a pescatarian, but I've had to eat meat on occasion while on this diet in social settings because often its just really hard to get food you can eat when you're eating out. A lot of the meat substitute stuff has a lot of ingredients, and black bean burgers are out of the question. If its me and my lifetime of IBS issues vs. some meat every now n then I gotta choose me. I'll go back to being a pescatarian after I figure out what groups I'm not good with.


For Protein I'd suggest this rice protein mix with frozen strawberries, a handful of blueberries, and peanut butter.

For garlic, it's like 2 hellish days for me and then it tapers off into random abdominal cramps after that. All in all I'd say it takes a week for me to fully recover. Get you some of Heather's Peppermint capsules, pop em a few times a day, and try out CBD oil too. That stuff is magic. If I've really messed up I take some ibuprofen as well.