FODMAP-free diet - questions and advice

Answered on March 16, 2015
Created August 13, 2013 at 3:31 PM

I am ending a whole30 on Sunday and decided to try a FODMAP-free diet for the first week out because I have continued issues with constipation/bloating/gas. I am trying to develop my meal plan for the week using the various resources on here and other websites. So far, I have found the following helpful websites:

http://www.cassandraforsythe.com/blog/Complete+FODMAP+List+For+a+Happy+Gut http://www.eat-real-food-paleodietitian.com/support-files/Paleo-FODMAP-food-list.pdf http://scdlifestyle.com/2012/09/dr-siebecker-explains-the-art-and-science-of-the-fodmap-diet-podcast-45/ http://www.tastyeatsathome.com/2011/05/fodmaps-and-a-meal-plan/

I just had a couple of questions and also would love any advice or guidance from people who have successfully eliminated FODMAPs.

-If you have done a FODMAP elimination diet, how long before you saw some relief for your symptoms?

-How long did you do FODMAP-free before you began to introduce foods back into your diet?

-I have avoided all grains on the whole30. I understand that rice may be tolerable FODMAP diet, though the lists I have seen say white rice. Is there any reason I should avoid brown rice and stick with white? I can continue to avoid it entirely if needed...

-How do I make olive oil steeped with onions or garlic? Do I just put chopped onion/garlic into the oil?

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2 Answers


on March 16, 2015
at 05:27 AM

My list, by Kate Scarlata,RD, includes white and Brown Rice. ??You can have Oats, and Quinoa. ??Check her website as she recently blogged on making Olive Oil with garlic and uses it for flavoring. ??


on August 14, 2013
at 01:26 AM

I've been FODMAP free for 2-3 months now and have been taking betaine HCL and digestive enzymes with every meal. Tried macadamia nuts and broccoli recently and both caused a reaction, although not as bad as a couple of months ago. Hopefully I'll be back to normal soon.

White rice is fine, brown rice has anti-nutrients.

I just buy garlic infused olive oil from the shops, soo good.

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