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Hi Aly,

Unfortunately, it is difficult to make a FODMAP meal plan that suits everyone. My meal plan may not be useful for you. Let me explain.

There are five FODMAP food constituents: lactose, fructose, glactans, fructans and polyols. Some people have difficulty with one or two while others may have problems with them all. You may have difficulties with one or two or perhaps all of them. You will have to figure it out by experimenting.

I have problems with lactose, fructose, polyols and galactans but I don't have difficulty with most fructans particularly those found in wheat.

There are breath tests for lactose and fructose. Or you can try eliminating them from your diet and see how it goes. As for the other three you have to eliminate them and see how it goes.

The best thing to do is to use the table at the end of the article and remove FODMAP rich foods and stick with the FODMAP friendly foods. In addition this diet as stated does deal with common IBS triggers such as insoluble fiber, alcohol, caffeine, fat, etc. So it is best to blend the FODMAP approach with Heather's diet.

Basically my diet is

Breakfast - regular oatmeal with banana and two tablespoons homemade concentrated berry juice.

Lunch - 1/4 diced chicken breast & 6 shrimp lightly curried with a tomato paste & light coconut milk sauce with diced peel and well cooked carrots and zucchini on white rice.

Supper - chicken, turkey, fish or seafood, carrots and rice, potato, pasta or couscous.

Very simple - very plain.

I hope this helps

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STABLE: ♂, IBS-D 50+ years - Science of IBS

The FODMAP Approach to Managing IBS Symptoms
Evidence-based Dietary Management of Functional GI Symptoms: The FODMAP Approach
FODMAP Chart & Cheatsheet
The Role of Food & Dietary Intervention in IBS

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