Yes please do an interview on gastritis. I still can't reintroduce lactose, spices, alcohol or lemon/lime/vinegar several years after getting gastritis with Covid.
I recently had problems with gastritis after some strong NSAIDs, antibiotics and steroids. I started eating super clean, high fiber and lean protein. Started the day with bone broth and L glutamine, drank slippery elm bark before each meal and then drank aloe vera juice and chamomile tea after each meal. It was incredibly helpful. And small meals, no eating late and all that stuff.
I have bouts of gastritis, IBS, and IBD due to my own stupidity of eating wheat. I want this to be my last bout that I have. I always return full circle. One day turns to once a week, then twice a week, then almost every day of eating wheat and then I'm in the middle of it. But this last time was bad. It reflects so bad into my back with excruciating pain. A couple of years back my GI told me to try the FODMAP diet for 6 months and see how it does. It worked...but when I start feeling better I start eating wheat again. It get stuck in that "live to eat" instead of "eat to live". It causes gastrits, IBS, and IBD. It usually takes a few weeks and then it hits me. Slowly but surely. And it's all due to my own stupidity. This time I did a personal video journal so when I want to eat wheat I can go back and look at the videos to see how miserable I was. So this last time it hit me I started the FODMAP diet along with the FODMAP app on my phone and within a week started feeling better and started having normal bowel movements. I'm at the tail end of it and I'm not in the middle of minute to minute digestive pain or back pain. The mental pain and stress is just as bad as the physical pain. Eat well and be well.
It took until five years ago for me to finally stick on my diet of lactose, free and gluten-free and a bunch of other things that don’t make sense to me like onions but for years and years and years 30 years I always went off this diet It’s easier now to stick to it because there’s more gluten-free but it’s awesome expensive not an easy thing to live with
Having had a diagnosis of IBS I went on a low FODMAP diet for about 10 weeks to see if it would reduce my symptoms and also to be able to reintroduce each FODMAP one by one to see what I was sensitive to. It's true that it is complicated to find out which foods contain fodmaps and eliminate them. However it is absolutely not as the presenter suggests, that there is hardly anything to eat! There are so many foods that are low in fodmaps plus many"free from" foods now available that you can still eat widely. Monash university have an excellent app that costs just a few pounds to buy and tells you all the amounts of fodmaps in every food. Also has suggestions for foods to buy etc. As others have said this is a diet just for people with IBS and similar and not for any other reason.
The presenter is very undermining. Pretty sure no one uses the fodmap diet unless it’s a last resort. Unfortunately there are lots of people who can’t tolerate fodmaps at all no matter how hard they try. Wow, I’ve just signed up for Zoe but starting to think it’s not for me.
@@clarejames8785 the podcast host doesn't have any impact on the zoe system or how its developed, don't avoid it for that reason alone. I have been following zoe for a few months now and in general I think its been fine or even good for me but I would personally stay away from the podcasts and even articles on the app as they contain much more speculative information and opinions, which is of interest to people who work in the field, but which can just come across as contradicting what you're supposed to do on the zoe programme
@@clarejames8785 Zoe specifically say they don't cater for specialist diets - and I struggled on it and gave up after a couple of months. However, I learned to eat a few new foods from it which will live me long-term benefits.
@@baba-sm1fm my friend has this. She can’t tolerate any amount of gluten as she has NCSG and immediately becomes violently sick if she consumes any. It’s tough.
It’s not that restrictive. There are heaps of foods that are low FODMAP foods and heaps of information on what they are - esp from Monash University . The ones that may be hard for me are onion, garlic and bread. But I can use the green part of spring onions for onions and sour dough breads. Broccoli, pumpkin and capsicums are low fodmap according to Monash. We have lactose free milk and dairy. I eat hard cheese and danish feta. And I eat blue berries and strawberries. No issues so far. I’m just doing it because I had a tummy pains recently and doc said to do it for 4-6 Wks to see if it makes a difference
@@lizcole6813 Although Will B. detailed many of the things that could be eaten, there were still repetitive statements of too restrictive and lack of nutrients. I am here to agree with you that is not the case. I have been on the low FODMAP diet for 2 weeks as a whole-food, plant based eater. All my intake has been checked on the Monash app. Typical breakfast is organic sprouted rolled oats with flaxseed, cinnamon and strawberries with almond milk, plus steamed kale, rice vinegar and nutrtitional yeast. Also, some Schar Artisan Multigrain, Gluten-free toast with PBfit peanut spread. Lunch is often Yukon gold potatoes, quinoa and mixed-greens salad topped with cucumbers, carrots, tomatoes and walnuts with Dijon mustard & Rice vinegar dressing. Maybe blueberries or kiwi or orange or unripe banana for fruit. Typical dinner could be tofu or tempeh with brown rice, green beans and/or carrots and steamed spinach or collard greens. Nutrients? Yesterdays meal plan according to Cronometer: 189% Fiber, 271% iron, 124% calcium, 263% Vitamin C, B12 off the charts (fortified nutritional yeast), 121% folate, 104% potassium. Protein 123% (based on 1 g/kg body weight). All individual protein constituents over 100%.
If you have SIBO you can’t eat most of the things you listed, FODMAP low or not. If you also have candida, oxalate, or histamine issues it’s even less foods tolerated.
Regarding missing garlic- you can have garlic-infused oil. It’s just a clove or two of uncut garlic marinated in olive oil. You can buy it or make it. Fodmaps are water soluble but not fat soluble. This means garlic in straight oil will give you the flavor but not the fodmaps. Because fodmaps are water soluble, foods canned in water can be a good thing. The fodmaps will be drawn into the water. So you throw the water out and rinse the food. I can tolerate many canned beans better than the ones I cook from dry beans. The canned beans have sat in water a long time and water pulls out the fodmaps. It’s why firm tofu is fine but silken tofu is not. Firm has the moisture pressed out of it but silken tofu has water. Canned beets canned corn are low Fodmap but the fresh versions aren’t. Understanding that one concept has made my life so much easier.
Thanks for addressing this issue. After several embarrassing uncontrollable diarrhea I was scared to eat anything. Rice and butter in small portions was all I could do (lost weight of course). Then decided to talk to my doctor about the problem. Dignosed with IBS. She gave me list of the FODMAP foods. I begain to slowly add things. I still can not tollarate honey, garlic or onions (which has limanated many highly processed foods like broths, soups, meats, ect). It is amazing how many processed foods contain garlic and/or onions. Since finding Zoe and reading some of your guest book I have reintroduced ferminted goat cheese(tablespoon only) and Kefir (Tablespoon), Sourdough bread. Also, like many of the comments below I also used a free app to track what I ate and how my body and mood was affected by it. Stress is a significant issue with my gut. Thanks again for all the information you provide on your youtube channel.
Johnathon, if you don’t have digestive health problems (IBS, Crohn’s disease) or food intolerances, you don’t need to go on the FODMAP diet. A member in our family was diagnosed with IBS, and prescribed FODMAPS by his dietitian, and it saved his life, and it saved me as the family “cook” preparing meals for the family. It didn’t mean cutting out a tone of foods, it meant substituting foods for something else that our family member could digest without excruciating pain. I personally eat high fodmaps throughout the day, preparing low FODMAPS for the main family dinner. Our family member has low FODMAPS options during the day, but not everyone else because we all have different digestive needs.
Will Bulsiewicz is a lesbian woman I am pretty sure. You can see it at 0:54? It's impossible to know whether someone has jaw implants or trap implants. Male skin on a cheek looks different than women's skin. Regardless: The alternative health people are so so so often gay looking. Even if you can't accept that they are gay just ask yourself when watching these videos: Does this person look like they might be gay? Something is happening where people who aren't comfortable with themselves set these diseases and conditions in motion...it's the missing link here that no one is investigating or hashing out. I'm openly gay.
0:24: 🍏 The podcast discusses the importance of FODMAP diets for digestive health. 3:54: 🍏 The video discusses the five categories of FODMAPs found in various food groups and their potential impact on digestive health. 7:52: 🍏 The video discusses the benefits of fod Maps and high fod map Foods for gut health. 11:52: 🍽 The video discusses reintroducing FODMAP foods after stabilizing gastrointestinal issues. 15:42: 🍏 The low FODMAP diet is not designed for weight loss and can have negative consequences on nutrient intake and the microbiome. 19:02: 🌱 The video discusses the journey to improving gut health through diet and the adaptability of the gut to consume certain foods. 22:25: 🍽 The FODMAP diet is a process of retraining the gut to handle certain foods for those with digestive symptoms. Recapped using Tammy AI
I have been on fodmap for 10 months. Have had ibs for years and recently diagnosed with diverticulitis. It is restricting at first and doctors suggested 2 - 6 weeks of first stage. I was only going to do 2 weeks, however i felt so much better after 2 weeks i continued on for 6 weeks. I have reintroduce most dairy, am fine as long as i don't have to much. Can tolerate a little garlic, but onion is a complete no no for me. Struggled introducing mushrooms the first time, but tried again after 6 months and i now can eat them.
I think it's also important to take an holistic approach with digestion issues as some are not related to food but may be related to the gut brain axis and stress /anxiety /exercise/sleep etc and all these need to be addressed at the same time. I know this is mentioned but think should be more explicit.
I developed IBS over a few years while I tried to ‘eat healthily’. I was introduced to the low FODMAPS diet and had some success in that I managed to reduce my pain and bloating. After a while I began to enjoy the Low carb keto way of eating. I experienced no stress wihile eating because all the foods were safe foods. I’ve found that I am better off not eating many plants.
I understand why you think this works for you - all your symptoms are gone. However, it is because you eliminated the things that trigger your symptoms without addressing the root cause. Yes, it was the FODMAPS/carbs that directly caused your symptoms, but they are not the root cause and avoiding them is not a long term solution.
@@jaysbakes37it's a quick fix for weight loss and can be used to treat epilepsy in some people. But keeping your body in a state of proto-starvation isn't good for it over long periods of time. Any who say otherwise are selling something
Same , came to me with huge surprise that things like brown bread, onion, garlic beans can be a problem, I thought I was eating super healthy and there was too much fiber, but like other person commented, I do have a sense this cures effects not the cause
I had ibs(d) and did the Fodmap exclusion stage and gradually challenged my system to return foods back in. I found that because lactose was ok, a daily dose of milk kefir really settled things. I am very sensitive to histamine in alcohol, but the only other thing to be aware of is Fodmap stacking. Several relatively small portions, for me certain fruits and vegetables, each ok on their own, can still add up to discomfort.
Thank you for this episode! So great to hear you sharing your personal stories and so great to hear you explore the digestive health side of nutrition and gut health! I would LOVE to hear more episodes related to IBS, IBD and other digestive related issues/topics!
Low Fodmap has settled my gut for a long time. I've then followed your stuff about plant based diets, with fermented food, and lots of plants. I ended up putting foods back in that I knew were flares for my IBS symptoms, Apples and Blackberries. I'm now having to drop them again - so this stuff needs to be studied so there can be a balance - good plant based stuff, and low Fodmap. The low Fodmap diet has had my IBS under control for years. The Low Fodmap list of foods is top notch - there is nothing wrong with eating them; to portray it is as highly restrictive, is for want of a better pun, verbal diarrhoea, and does not feel very science based. So, less chia seeds for me, no more apples again, and back onto the healthy stuff that I know works for me.
Having to go on a low fodmap diet for my IBS (which worked great for figuring it all out) was how I found Zoe! My entire diet has changed since, I eat lots of fermented foods, and almost no ultra processed foods now. I'm hoping I can heal my gut, and in the future, I'll be able to eat a teaspoon of spring onion 😅
I have Bronhiectasis & diverticuosis and found that most of the foods which aggravate my lungs & gut are high in fodmaps & histamine. Small amounts once or twice a week work for me .
Been stuck on FODMAP diet for 18 months, it's miserable. SIBO test came back negative. Would love ZOE to talk about trauma and the gut, as this is really helping change the narrative around gut health. Think I'm just intolerant of food due to high sensitivity
Stress plays a huuuuuge part in digestive issues esp childhood trauma as the gut is stuck in flight mode instead of rest and digest and until you get past that then little will touch the issues. Herbs though which are able to relax and tone your digestion can be amazingly helpful. Chamomile, fennel seed, liqourice, Marshmallow etc best to see an holistic clinical herbalist though as every case is individual and needs to be tweeked. Also therapy such as EMDR was massively helpful for me to get my brain out of fight, flight, fteeeze, fawn mode (as well as Zoe!!). Also SSRI's can really help replenish serotonin in the gut and resolve some issues too if the person is depressed.
@@Beatrice-nx5ld I'm in the UK so all NHS tests which obviously are not foolproof and I cannot afford private nutritionist. Desperate to get off FODMAP
I developed methane SIBO symptoms on a high FODMAP diet, which I think was due to slow gut motility (transit time), which caused my gut bacteria to overgrow in the small intestines, where they are not supposed to be. I'm convinced that the root cause of this was subclinical (undiagnosed) hypothyroidism, so now I'm on moderate FODMAPS (still can't eat legumes but I'm ok with grains and dairy and some fruit and veg) and some thyroid supporting supplements to improve my gut motility. Previously, I used to live on lentils and onions! It's good to know that I can perhaps one day go back to eating those again. I'd like to see Zoe do an episode on SIBO, if possible, please. I would warn people that a high FODMAP diet coupled with slow gut motility (whatever the root cause) might trigger SIBO, so it may not be for everyone until they sort out the underlying issues.
Apparently, the cause of SIBO is food poisoning. Check out Dr Mark Pimental & Dr Mark Hyman podcast on SIBO (and can read Pimental’s book- the microbiome connection) - my mum just had SIBO so I’ve looked into this!
@@leeatbruhl7323 that’s certainly one of the causes - but there are lots of others. It could also be caused by the valve between the small and large intestines not working properly, for example. SIBO is not necessarily caused by bad bacteria - it could be caused by good bacteria in the wrong place, ie the small intestines where they are not supposed to be.
Sibo is massively over diagnosed.. especially in the holistic community. Stress and anxiety is the root cause of majority of these so called issues like sibo / Candida etc that’s why people struggle to permanently fix their guts because they obsess over everything they eat as either being bad or toxic when it’s no true
I looked forward to the podcasts hoping to learn something to help the intolerances I have. However all I have is the ‘specialists’ do not understand the complexities and only skim the surface. I found the fodmap helped me and have found foods that I can tolerate occasionally, foods that I need to avoid and alternatives. I have also found the Sighi list of foods help. I completed 4 months on the zoe diet. I did learn things but I can never reach the scores because the list of foods are bad for me. This is not taken in to consideration when personalising your foods.
I have IBS, I've it for years. I take papaya enzymes, they work somewhat, the prescription medication is useless. I also avoid high fiber vegetables, like broccoli, brussel sprouts, cabbage etc. I recently went on Keto to lose some weight, and to my surprise my IBS went away. I suspect that maybe carbs are a problem as well. Since I have gone off of keto my IBS have come back again. I will try to go low carb again, but not keto, just to see what to see what happens.
I have LPR. I’ve heard it can be healed by FODMAP. Almost 3 years of constant phlegm in my throat. It’s not a good way to live. Praying to get better. Thank u so much for your great show!! 🙏🏼❤️❤️❤️
Subscribed! Keep doing what you're doing, zoe! Thank you for the knowledge, it is empowering. I've never been so excited about eating until now. It's only been 3 days but the difference is profound. Again, thank you and please continue your research and podcasts!
This was really helpful for me. SIBO, gut issues are difficult for me over many years. Low Formal helped me for a short period. Now I do what your suggest and eat foe most fiber & variety plant foods. Feeling great doing this and energy is much better now. Thank you
Very helpful video! My GI specialist recommended I look at a low FODMAP diet and this really clarified some points. I just started and having a partly Hawaiian/Asian background I'm personally not finding it that hard since you can still eat rice :) Being able to eat any lean protein and potatos makes it easier too. Avoiding onions and garlic is probably the toughest part because they're in so many recipes/seasonings. This video did a great job pointing out this is a process, I didn't really appreciate how we're able to train out guy biomes to eat foods that we might not be able to tolerate at the moment. Thanks for making this vid and I'm subbing to this channel :)
I realised about 30 odd years ago that certain foods caused bloating and pain in my stomach, especially if eaten a lot. Hard fruit in particular was a major problem, but I can eat it cooked, so am able to have some fruit every day in my kefir. At the beginning of summer, every year, as we move to more salads/uncooked food and tend to overdo it and end up with stomach problems! As I’ve got older, my tolerance of other foods, like beans is not so good, so I have to limit the portions. I’ve just realised that avocado doesn’t agree with me, so I’ve reduced the amount I eat. I found this podcast incredibly useful as an IBS sufferer, but wanting to improve my gut biome.
Brilliant podcast on explaining what a low fodmap diet is…and most importantly that it’s not a diet for life. I’ve been through a 2 year process of this and luckily had a dietician guiding for a couple of sessions along the way, wish I’d had this to listen to in the early days!!
What's confusing to me is that I react to a bunch of foods, but the fodmap diet also contains some of them. And I don't react to the fodmaps the same way, I can eat watermelon, peaches, mangos, but apples mess me up. Some fruits I started to have allergic reactions to. One was blueberries, but I suspect they might have used antibiotics in the pesticide. Suddenly I find out a couple years ago I'm allergic to every antibiotic under the sun. I have reactions to PEG, but not an allergy, I just get numb all over for two days and my heart races. Pineapple makes my gums bleed, but I can eat mango. The paleo autoimmune protocol was the closest for me, but I couldn't stick to it for more than 2 weeks. I can't really stick to adding back one food at a time either, And tracking in a diary? I forgot so many times! I tried the low histamine diet and that helped some, but obviously I can't stay on that forever. I finally just dumped gluten, again, and I've been able to add a few new foods. I tested negative for celiac, but I didn't have that much gluten before the test so I dunno. Was told it wasn't very accurate anyway. Long time ago I took out gluten dairy (I react to the proteins, not the lactose), and eggs, which were are all the biggest problems, it helped but didn't fix anything, so I would have small amounts now and then. I have ADHD fuck that. It's ridiculous these diets, they're hard for neurotypical people, but impossible for me. This whole thing is a fucking nightmare and doctors just tell me I have "anxiety" and to see a therapist. I know it's not in my head.
have you had tests for food allergies? As a child I had multiple food allergies, diagnosed by intradermal testing. It took 6 years of allergy shots and a few years of limited diet, but I recovered except for a mild wheat allergy (from overeating bread in Europe). Now in my 70’s I have IBS with GI symptoms instead of facial swelling and asthma. The low FODMAP diet with a few purchased enzymes like lactase is inconvenient but lets me leave the house
I found out I have IBS and started the FODMAP diet. I already knew all these foods that destroyed me when I ate them, but I was never able to understand why. Now I do. Since I started this diet I have never felt better. Before I’d eat and hope I didn’t suffer 30 minutes later - now I eat and barely hear or feel a rumble or bloat (or worse). This has been life changing for me.
I’m post menopausal and have realized I’m very sensitive to onions. I get a really bad ibs attack, wherein I have a bad stomach and after about an hour or two (I guess when it hits my small intestine) I feel like someone put a shiv in my side. I have been following a low FODMAP diet, especially eliminating everything in the onion family, and have been doing much better. Also had to give in and admit I’m allergic to soy, so it’s been a really fun year 🤌🏼
I have your cookbook, Dr B. I tried low FODMAP in the past and it was difficult and I didn’t complete it correctly. I learned that apples and pears bother me. I suffer from IBS-C and my GI put me on linzess. I take Miralax too and PHGG from Nestle and eat a high fiber diet (>50 GM daily). Due to intolerable gas on this regimen, he advised me to discontinue the PHGG, which I did. I still have intolerable gas at times but it did improve a little. I went crazy on broccoli recently and practically blew up with gas. So frustrating! Anyway, I will read your book thoroughly and try low FODMAP again. I’m vegan/ WFPB. I went GF two weeks ago bc my hematologist suggested it for my autoimmune issues. So far my stomach pain has not diminished and I feel no difference on GF. I have multiple medical issues. Thank you!
I’ve been trying the FoodMarble AIRE 2. I’d love to know what ZOE think of it. It certainly follows my symptoms and shows when I stay under my recommended daily allowance of Fodmaps my symptoms are also improved
It's worth noting that here Zoe is, talking about FODMAPs, when a FODMAP avoidance diet is really only for people with IBS or IBD, yet ZOE refuses to admit anyone with IBD to its programme, so they are not able to assess the state of their gut microbiome, etc.
@@amazinggrapes3045 Really? Zoe is a not cheap, ongoing diet and gut health programme people can sign up to and get tested and prescribed a certain diet.
There was a suggestion that when reintroducing FODMAPs that we are teaching the gut to accept foods that it was starved of because we had been on a 'western' diet. I had always been on a very high FODMAP diet until my gut started with symptoms. For example all my adult life I ate homemade whole wheat bread plus lots of veg and fruit. But now I don't eat wheat at all and am on a low FODMAP diet. Introducing them is proving extremely difficult as I often have my symptoms even when not eating FODMAPs. Been involved with Gastroenterology Consultant and dieticians. Someone else said there can be other underlying factors but my Colorectal Consultant and Gastroenterology Consultant haven't found anything. So your podcast did not help me at all although I love the work you do and just wish my body would love your hypotheses.
The difficulty in this process is that with the lag time of adding in a high FODMAP I may not be able to know which added FODMAP has caused an increase in symptoms. I am then only guessing which FODMAP I added a week ago to my diet which may have influenced an increase in rectal bleeding today. Are we assuming that our body reacts within a particular time frame, regardless of the particular FODMAP? My recurrence of U C flared up without any change in my daily activity, no change in stress level and no change in my diet. The last flare up was 5 years ago. How to diagnose the cause???
I’ve been trying to reintroduce fructans and GOS for 3 years using different foods from those groups and different rates with no success. Reintroduction is not as easy as doctors make it out to be.
Really live this podcast and the people!Thanks for sharing all these information! Actually I found really true what Jonathan said about his own experience: it's quite hard to understand what is the food that it's triggering symptoms, while reintroducing foods back in. I think that makes the process quite hard
I developed IBS (very painful and kept me close to a bathroom) so I just introduced fermented foods. Ten months on, I have no IBS, sleep better and haven't had the usual PsA flares. Was this reckless and was I lucky?
I get very painful splenic Flexure Syndrome from gas/bloating recently changed to WFPB that would be high fodmap, I hope to heal my microbiome to manage these better, especially legumes beans, lentils a major source of protein. I love building up to manage these foods. is there a specific video to help me in this quest
Hi, I have a question and I hope you can get back to me about it. I'm just starting to learn about ibs (for my bf's sake) and saw a video about how ibs is (according to some doctor in that video) caused by bacterial overgrowth in the small intestine. He said he prescribed an antibiotic to his patient that (along with some other dietary adjustments) that pretty much cured his patient who had been suffering for 30+ years. That video was 14 years old so I'm wondering if you know about any newer studies that might confirm this? (The reason why I'm intrigued by his video is because when my bf needed to fully cleanse his bowels for colonoscopy, his symptoms pretty much disappeared after the procedure even though we didn't change our diet, which I thought was very interesting, just to slowly return over time after about 3-4 weeks, which I think sounds just about the time interval it would take for harmful bacteria to repopulate.)
I have been on a low Fodmap diet for three years, huge change to my bloating and general feeling better, sometimes if I accidentally eat too much of a sensitive food eg Kale recently, I made a Kale pesto and I bloated terribly, also I have not eaten an apple in three years due to my bodies reaction to apple. Sourdough bread I discovered I can eat, I also discovered normal pasta makes me very ill, so I only eat gluten free pasta and rice, I take a daily probiotic. The Fodmap app is so useful, lets you check what amount is safe eg for me Kale in small amounts.
I really enjoyed doing FODMAP and didn’t find it restrictive, so very different to Jonathan’s experience. The FODMAP app is really useful as it shows a traffic light system and amounts of food you can safely eat. I feel so much better having done it and am much more aware of food, good and bad, and so my diet has greatly improved along with my health
I started with a low fodmap diet earlier this year. So far gluten, onion and garlic are the worst culprits and it’s so hard bc they are on EVERYTHING. I seem to be pretty sensitive to them sadly. After all these months I still have issues with them. I’ve mostly reintroduced a lot of other food in moderation. I had issues with a lot of the other categories as well except for polyols. I do think I probably need some additional guidance on nutrition as I continue to figure this out
Will says “once your gastrointestinal issues stabilize…” by stabilize do you mean they are 100% gone or just improved? For so many of us we see small improvements and we never get to seeing the symptoms leave completely. If the symptoms don’t completely leave, how do we increase the diversity in our diets?
This is an OK introduction, but it does not deal with the reality of the ‘paradox’ that is mentioned, I.e. fermentable foods BAD (FODMAP) fermentable foods GOOD (ZOE). It is not enough to say that over a number of years your FODMAP intolerances (in my case all of them) can be miracled away by simply eating them in small amounts? It doesn’t happen. Has anybody done any decent research on this? An interview looking at this problem would help all the people who have FODMAP intolerances who seem to be doomed to an unhealthy gut biome in the ZOE worldview.
I think this is also really relevant to those changing their diet dramatically in any direction: for me I am trying to slowly transition to vegetarianism or plant based (currently semi vegi, x1day meat). I thought I had a pretty good diet beforehand, so the main change is switching meat to plant proteins. Wow, my gut knows about it! It's important to normalise slowly transitioning diets because we need to build up bacteria that can break the new foods down-going from eating lentils and chickpeas once a week to a lot more often is of course going to have an effect! Don't give up, just go slow!
That's probably good advice! I went from a standard, high processed food diet overnight to a much healthier wholefood diet - however, after about 6 months, I started having IBS issues, which turned into suspected SIBO! I wish I had gone slower - I hate having to compromise my healthy diet. But to be fair, I also had other issues: severe anxiety, menopause, insomnia, etc, which all resulted in other underlying issues. I do not blame the plants for my IBS/SIBO - it is because of my underlying issues that they now cause a problem. I'm trying to balance my gut microbiome and improve my gut motility through supplements and restrict my FODMAPs for now until the underlying issues are solved.
Informative video. I wish it mentioned SIBO (often under diagnosed), the importance of stomach acidity, the role that bile plays in our digestive system. But some good points, it's all about understanding your body. For some people they might need to go on low-FODMAP temporarily. It's a journey but you can learn more about yourself, e.g. if you have gluten sensitivity, if you're lactose intolerant, etc. Following a low-FODMAP diet is NOT that difficult. Don't understand why the host presented it in such a way 🤔 Overall, a good conversation to listen to.
To be quite honest after 5 years of dreading leaving the house for a day, since I got my gallbladder out I’ve suffered days of throwing up & diarrhoea, I will gladly eliminate these foods if it will help me return to living my life
I am currently 7+ months post Zoe test results and still in the programme, but despite going slowly (and feeling great) my digestive system definitely reacted badly (I mean very badly, basically housebound) to a lot of the foods I was consuming daily, albeit in small quantities. Lots of low fodmap or low portions of fodmap foods can up to a lot of fodmaps. I'm currently three weeks into fodmap exclusion diet, (with the support of a dietician from Megan Rossi's Gut Health clinic) - slight improvement, but not if I eat LF edamame beans, butternut squash... so leaving them out this coming week. Funny how Jonathan joked about eating only white rice and chicken. I was tested for SIBO (Borderline) and had to do 48 hours of ‘white (low residue) diet’ twice. White bread, chicken, white rice… Boy, was my gut feeling good and behaving ‘perfectly. Of course it wouldn’t for long, but it was interesting to say the least.
Yes, there's definitely a SIBO connection there and Zoe still hasn't addressed it! I am convinced through my own experience that high FODMAPs can trigger SIBO - though not without an underlying root cause.
The difficulty in being able to diagnose which FODMAPS are "good" or "bad" is that there may very well be a lag time of a few days or weeks before any signs of flaring- for those like myself who have U C - can be named. With no discernible outcome of nailing which food is the culprit, due to the time lag, I could spend months of time trying the "add in" process without really knowing which foods are instigating my flare up. I have had a significant flare of U C about every 5 years, since 1997, which lasted about 3-4 months and am now in the dumps again. In the mean time, despite being a retired G.P age 78, I have been active in supporting people one to one as a therapist which I am very good at and meet the needs of a number of people. I now have had to cancel a number of sessions due to the fall out of U C. but still try to be active. Can't carry a mobile loo around with me. Can't sing in my choir, can't go to a theatre or music event. Please elucidate what options I have. What am I missing. I do have your latest book with the recipes.
I have Carcinoid Cancer and the syndrome, and I have Schleroderma. I had a resection in 2015 and I have diarrhea always. Will this diet help me? I usually am on the BRAT diet
2:31 "We're about to use some insanely large words here" Zoe really does patronize and treat its audience as hopeless idiots, barely able to function in the real world.
I can't digest onions, gralic...a lot of fruits...its hard to find a way to cure this . Every time i try them again...i have reflux, gas...i am desperate. I have ibs, relfux, baretts
Any time I eat high FODMAPS I always feel worse. Not all food impact me though. Chickpea and legumes are the worst for me along with cruciferous veggies. I just avoid it now
Hi Jonathan I always enjoy your podcast and hosts and learn a whole bunch of things about the science of nutrition. I would love it if you could find an expert on the subject of acrylamide. Those substances that make food so delicious, and I would even add addictive… Chips, cakes, cookies, peanut butter, anything roasted for that matter. Im worried about them because while im basically eating in a fairly healthy way but I noticed that I tend to love food that have a high acrylamide content… Toast, roasted root veggies, my gala apple with peanut butter, black olives tapenade. While I struggle not to eat cookies and chips I find they are very hard to resist. Im Canadian so no Zoe testing for me yet… I assume because of the acrylamide that they score pretty low on the zoe app. Thanks Natalie
Sometimes cooking and limiting portions on harder to process foods like beans and cruciferous veggies helps. Like have 1/2cup serving instead of a large portion. I’m lactose intolerant though and the body makes less of the enzyme lactase as we age. Unfortunately I’ve found I have to be stricter about avoiding lactose the older I get. Thankfully nondairy options are more common now.
When you eat primarily carbohydrates, your body is literally a walking vat of fermenting sugar and decaying, indigestible vegetable matter. For anyone with a body, you don't need much deductive logic to realize that not doing that would be beneficial. Stanford recently released a study showing the benefits of already fermented foods to your microbiome as opposed to fermentABLE foods. Even though christopher gardner was so upset at the results, trying to say 'well it might vary individually'. Yeah, it does. Some people can just tolerate the pain more.
...no, most people are not in constant pain from eating bread and milk. Empires were built on these foods, for fuck's sake, if they were so terrible for us we would have turned to eating something else. Vegetable matter is not DECAYING in your body, for fuck's sake
In my experience, I've found that it can be quite detrimental to one's gut microbiome to be on a low fodmap or other restrictive diet for an extended length of time. I stayed on a low fodmap diet for over one year and in doing so I ended up diminishing some of my good digestive bacteria and in turn, that weakened my digestive capabilities. I am now adding in high fodmap foods one at a time, and also being mindful to eat some probiotic and prebiotic foods in smallish amounts. It's tricky to do but not impossible. I am here to warn against going on restrictive diets such as low fodmap for more than 2 months, for the reasons that I mentioned.
I’ve had Crohn’s Disease for over 40 years, but have been able to manage it mostly with diet until I needed surgery 20 years ago which left me with BAM . I saw ‘lockdown’ as an opportunity to do the FODMAP exclusion diet; no social life based around food and no one else in the house to feed. It turns out I have a fructan/fructose intolerance which I manage easily at home, but is a nightmare to eat out: no onions, garlic or wheat!🫣
Great discussion on FODMAPs! It's great to see a focus on personalized nutrition to uncover the right foods for each individual. Thanks for sharing these valuable resources to dive deeper into the topic. Knowledge is power!
Make sure the oats are labelled "gluten-free" because there is usually cross contamination in processing otherwise. Many ppl react to oats, but it's the gluten in them which they don't usually have if processed on their own or in gluten-free environments.
I would like to watch this channel and videos, but I never get to hear the end of it because you cut it off. Why is that? Is there a reason for this? It’s very frustrating.
A carnivore diet, by definition, is low FODMAP, and is a great emanation diet. Helps heal the gut. Then add in foods, if desired, one at a time to evaluate if you can handle that food. 1-3 months on carnivore before adding in any extra foods would be best. Give gut time to heal.
Meat gave me diarrhea 😢 I'm just discovering what I can eat, as I have suffered from diarrhea, pain ect for 5 month. I believed in the carnivore since I heard it could help so many, but had to stop. What my stomach seem to accept is sourdough bread, eggs, bananas, oat porridge, butter, avocado... And today I will explore further, I want to try potatoes.. I also take bone broth and vegetable broth for nutrition and potassium.
They don’t mention SIBO where the bacteria (good and bad) are in the small intestine where they do not belong (they should only be in the large intestine). It’s thought that a quite high percentage of people with IBS actually have SIBO. The symptoms have a huge impact on my life, and the low fodmaps diet really helps. Fermentable foods feed the bacteria that are in the wrong place (the small intestine) and cause the symptoms. I totally support the Zoe diet, and I want to be on it….but it is not for people like me sadly. 😢
@@ZsuzsaKarolySmith I feel for you. I’m disappointed they suggest that the gut will get used to high FODMAPS as the gut bacteria diversify. This does not work if the bacteria are in the wrong place to start with. It worsens the symptoms. Heyho.
@TheAshtonjones thanks, perhaps now only I understand. So what you say effectively, if we don't eat anything fermented, and have no issues, then it's probably SIBO. Makes sense in my own N=1
many years back I could not even eat onion, it triggered my guts too much. But now, I eat a raw onion a day, and loads of other vegetables. So the guts can change in behaviour over the years.
But the underlying cause of my issues where stress. So I have managed to transition to a much less stressful way of life, and that solved all my gut issues.
I have LColitis have been eating low fodmap and taking meds. I must begin to introduce new foods but am so scared of going into flares that I just stay with what works, however boring. 😊
Jonathan’s depiction of the low Fodmap diet as so restrictive it’s like just rice and chicken is COMPLETELY UNTRUE. The low Fodmap diet gave me my life back after two years of crippling pain. To highlight how not restrictive this diet is , even when I was doing ALL low Fodmap foods (the most limited part of the diet) a typical breakfast would be oatmeal with real butter, real maple syrup, blueberries, chia seeds and walnuts. Or a broccoli or spinach, cheese omelette with sour dough bread toast and home fries. For lunch, again eating only low Fodmap foods, I’d have a grilled cheese made with sourdough bread plus a colorful salad (eating a rainbow really feeds our microbiome). A salad could be any leafy green (spinach, spring mix, or romaine lettuce) and could have radishes, green peppers, carrots, purple cabbage, broccoli, olives, cucumbers, feta or grated cheddar cheese, sunflower seeds, and hard boiled eggs. I hope you can see how abundant even an all low Fodmap is. All meats and fish are low Fodmap just bake or broil them and leave out the breading. Dairy products of milk, cottage cheese and yogurt are fine if you use the lactose-free versions. All hard cheese like Swiss, provolone, cheddar are fine. My favorite snack is lactose-free cottage cheese with either cut kiwi or mandarins. It is 100% low Fodmap. A low Fodmap dinner could be mashed potatoes, green beans, chicken or fish and a salad. I suggest anyone wanting accurate info on fodmaps get their info from Monash University where most of Fodmap research has been done. Two things that helped me the most: First, the Monash UniversityFodmap app. Theres a ton of Fodmap apps. Make sure it is from Monash. It’s a one-time $10 fee which they put back into their research. To find it search on Monash and not Fodmap in the App Store. It will pop up as one of the top three. When you open the app, you will see over 100 low Fodmap vegetables and almost 50 low Fodmap fruits. Hardly the chicken and rice depiction Jonathan describes. If you don’t have access to the app, or even if you do, do this second thing: go to the website of the Monash-trained dietician, Kate Scarlata at Kate Scarlata.com She actually went to Australia to study at Monash. In her resources section are two valuable printable items: (A) the low and high Fodmap checklists (B) the grocery checklist. Because she is Monash trained, her resources accurately match Monash evidence. Her website has tons of recipes and RUclips has a lot of her lectures. Jonathan should really have her on his podcast. She’s helped hundreds of people. I’m so forever grateful to the researchers whose diet made me pain free.
As a young healthy person diagnosed with diverticulitis, I’ve adopted a low FODMAP diet, as high fibre foods trigger an attack. I can eat vegetables like cauliflower and broccoli but only if they are slightly overcooked and soft, any hard undercooked veg is a big no no. What low FODMAP foods do you eat that don’t give you and symptoms? Please reply with the foods :)
I also suffer with ibs. I found lactose free cows milk still upset and flared. Ppl think it's lactose with cows milk but I'm currently being tested for other things in cows milk! As I'm told lactose for me is not the major issue.... Get tested!
I find quite alarming that this excellent ZOE diet advice is necessary. My mother grew up in pre war Eastern Germany with parents who had a deli style food shop. Her father always said 'what you don't spend on food, you spend on the doctor'. The NHS is a fantastic institution but has allowed people to default to appalling diets on the basis they will get 'fixed' for free. I have watched all the ZOE podcasts and have learned nothing that my Grandparents hadn't already told me as a child. We in the UK are having to unlearn lazy habits developed with enthusiastic help from the food industry. One of my friends a while back headed up one on the divisions of Associate British Foods. His job was to travel the world looking for very cheap sources of innocuous plants or plant extract that could be used to bulk out processed food. He was a highly qualified food technologist and never ever touched his own company's products himself.
actually, in my personal experience, after going on a low FODMAP diet for over a year, my weight increased (a good thing for me as i've been underweight my whole life), my anemia completely resolved, and there were no deficiencies. my blood test revealed my blood to have improved health. this might not happen for everyone, but there are plenty of low FODMAP foods that will sustain your health just fine. it doesn't cause any deficiency. the most important thing is that you're not picky, and that you can get creative with your cooking. limitations make space for creativity.
![Noob To Max With DRAGON REWORK In Blox Fruits [FULL MOVIE]](http://i.ytimg.com/vi/LnBMOinoOvA/mqdefault.jpg)
Yes please do an interview on gastritis. I still can't reintroduce lactose, spices, alcohol or lemon/lime/vinegar several years after getting gastritis with Covid.
I recently had problems with gastritis after some strong NSAIDs, antibiotics and steroids. I started eating super clean, high fiber and lean protein. Started the day with bone broth and L glutamine, drank slippery elm bark before each meal and then drank aloe vera juice and chamomile tea after each meal. It was incredibly helpful. And small meals, no eating late and all that stuff.
I have bouts of gastritis, IBS, and IBD due to my own stupidity of eating wheat. I want this to be my last bout that I have. I always return full circle. One day turns to once a week, then twice a week, then almost every day of eating wheat and then I'm in the middle of it. But this last time was bad. It reflects so bad into my back with excruciating pain. A couple of years back my GI told me to try the FODMAP diet for 6 months and see how it does. It worked...but when I start feeling better I start eating wheat again. It get stuck in that "live to eat" instead of "eat to live". It causes gastrits, IBS, and IBD. It usually takes a few weeks and then it hits me. Slowly but surely. And it's all due to my own stupidity. This time I did a personal video journal so when I want to eat wheat I can go back and look at the videos to see how miserable I was. So this last time it hit me I started the FODMAP diet along with the FODMAP app on my phone and within a week started feeling better and started having normal bowel movements. I'm at the tail end of it and I'm not in the middle of minute to minute digestive pain or back pain. The mental pain and stress is just as bad as the physical pain. Eat well and be well.
It took until five years ago for me to finally stick on my diet of lactose, free and gluten-free and a bunch of other things that don’t make sense to me like onions but for years and years and years 30 years I always went off this diet
It’s easier now to stick to it because there’s more gluten-free but it’s awesome expensive not an easy thing to live with
A t ia@@camillevote7901 is it water melon good of ibs
Having had a diagnosis of IBS I went on a low FODMAP diet for about 10 weeks to see if it would reduce my symptoms and also to be able to reintroduce each FODMAP one by one to see what I was sensitive to. It's true that it is complicated to find out which foods contain fodmaps and eliminate them. However it is absolutely not as the presenter suggests, that there is hardly anything to eat! There are so many foods that are low in fodmaps plus many"free from" foods now available that you can still eat widely. Monash university have an excellent app that costs just a few pounds to buy and tells you all the amounts of fodmaps in every food. Also has suggestions for foods to buy etc. As others have said this is a diet just for people with IBS and similar and not for any other reason.
The presenter is very undermining. Pretty sure no one uses the fodmap diet unless it’s a last resort. Unfortunately there are lots of people who can’t tolerate fodmaps at all no matter how hard they try. Wow, I’ve just signed up for Zoe but starting to think it’s not for me.
@@clarejames8785 the podcast host doesn't have any impact on the zoe system or how its developed, don't avoid it for that reason alone. I have been following zoe for a few months now and in general I think its been fine or even good for me but I would personally stay away from the podcasts and even articles on the app as they contain much more speculative information and opinions, which is of interest to people who work in the field, but which can just come across as contradicting what you're supposed to do on the zoe programme
@@clarejames8785 Zoe specifically say they don't cater for specialist diets - and I struggled on it and gave up after a couple of months. However, I learned to eat a few new foods from it which will live me long-term benefits.
@@baba-sm1fm my friend has this. She can’t tolerate any amount of gluten as she has NCSG and immediately becomes violently sick if she consumes any. It’s tough.
I agree.
I have the app and it’s very easy to use.
Plenty of variety.
It’s not that restrictive. There are heaps of foods that are low FODMAP foods and heaps of information on what they are - esp from Monash University . The ones that may be hard for me are onion, garlic and bread. But I can use the green part of spring onions for onions and sour dough breads. Broccoli, pumpkin and capsicums are low fodmap according to Monash. We have lactose free milk and dairy. I eat hard cheese and danish feta. And I eat blue berries and strawberries. No issues so far. I’m just doing it because I had a tummy pains recently and doc said to do it for 4-6 Wks to see if it makes a difference
I agree, there are plenty of low fodmap grains, fruit and vegetables to choose from.
Thank you for posting information about your experience.
@@lizcole6813 Although Will B. detailed many of the things that could be eaten, there were still repetitive statements of too restrictive and lack of nutrients. I am here to agree with you that is not the case. I have been on the low FODMAP diet for 2 weeks as a whole-food, plant based eater. All my intake has been checked on the Monash app. Typical breakfast is organic sprouted rolled oats with flaxseed, cinnamon and strawberries with almond milk, plus steamed kale, rice vinegar and nutrtitional yeast. Also, some Schar Artisan Multigrain, Gluten-free toast with PBfit peanut spread. Lunch is often Yukon gold potatoes, quinoa and mixed-greens salad topped with cucumbers, carrots, tomatoes and walnuts with Dijon mustard & Rice vinegar dressing. Maybe blueberries or kiwi or orange or unripe banana for fruit. Typical dinner could be tofu or tempeh with brown rice, green beans and/or carrots and steamed spinach or collard greens. Nutrients? Yesterdays meal plan according to Cronometer: 189% Fiber, 271% iron, 124% calcium, 263% Vitamin C, B12 off the charts (fortified nutritional yeast), 121% folate, 104% potassium. Protein 123% (based on 1 g/kg body weight). All individual protein constituents over 100%.
If you have SIBO you can’t eat most of the things you listed, FODMAP low or not. If you also have candida, oxalate, or histamine issues it’s even less foods tolerated.
Regarding missing garlic- you can have garlic-infused oil. It’s just a clove or two of uncut garlic marinated in olive oil. You can buy it or make it. Fodmaps are water soluble but not fat soluble. This means garlic in straight oil will give you the flavor but not the fodmaps. Because fodmaps are water soluble, foods canned in water can be a good thing. The fodmaps will be drawn into the water. So you throw the water out and rinse the food. I can tolerate many canned beans better than the ones I cook from dry beans. The canned beans have sat in water a long time and water pulls out the fodmaps. It’s why firm tofu is fine but silken tofu is not. Firm has the moisture pressed out of it but silken tofu has water. Canned beets canned corn are low Fodmap but the fresh versions aren’t. Understanding that one concept has made my life so much easier.
Thanks for addressing this issue. After several embarrassing uncontrollable diarrhea I was scared to eat anything. Rice and butter in small portions was all I could do (lost weight of course). Then decided to talk to my doctor about the problem. Dignosed with IBS. She gave me list of the FODMAP foods. I begain to slowly add things. I still can not tollarate honey, garlic or onions (which has limanated many highly processed foods like broths, soups, meats, ect). It is amazing how many processed foods contain garlic and/or onions. Since finding Zoe and reading some of your guest book I have reintroduced ferminted goat cheese(tablespoon only) and Kefir (Tablespoon), Sourdough bread. Also, like many of the comments below I also used a free app to track what I ate and how my body and mood was affected by it. Stress is a significant issue with my gut.
Thanks again for all the information you provide on your youtube channel.
Johnathon, if you don’t have digestive health problems (IBS, Crohn’s disease) or food intolerances, you don’t need to go on the FODMAP diet. A member in our family was diagnosed with IBS, and prescribed FODMAPS by his dietitian, and it saved his life, and it saved me as the family “cook” preparing meals for the family. It didn’t mean cutting out a tone of foods, it meant substituting foods for something else that our family member could digest without excruciating pain. I personally eat high fodmaps throughout the day, preparing low FODMAPS for the main family dinner. Our family member has low FODMAPS options during the day, but not everyone else because we all have different digestive needs.
Will Bulsiewicz is a lesbian woman I am pretty sure. You can see it at 0:54? It's impossible to know whether someone has jaw implants or trap implants. Male skin on a cheek looks different than women's skin. Regardless: The alternative health people are so so so often gay looking. Even if you can't accept that they are gay just ask yourself when watching these videos: Does this person look like they might be gay? Something is happening where people who aren't comfortable with themselves set these diseases and conditions in motion...it's the missing link here that no one is investigating or hashing out. I'm openly gay.
Plz have him back for an interview on gastritis
0:24: 🍏 The podcast discusses the importance of FODMAP diets for digestive health.
3:54: 🍏 The video discusses the five categories of FODMAPs found in various food groups and their potential impact on digestive health.
7:52: 🍏 The video discusses the benefits of fod Maps and high fod map Foods for gut health.
11:52: 🍽 The video discusses reintroducing FODMAP foods after stabilizing gastrointestinal issues.
15:42: 🍏 The low FODMAP diet is not designed for weight loss and can have negative consequences on nutrient intake and the microbiome.
19:02: 🌱 The video discusses the journey to improving gut health through diet and the adaptability of the gut to consume certain foods.
22:25: 🍽 The FODMAP diet is a process of retraining the gut to handle certain foods for those with digestive symptoms.
Recapped using Tammy AI
Thanks for breaking down content by time stamps as it further helped clarify what is being taught.😊
Great AI tool
I have been on fodmap for 10 months. Have had ibs for years and recently diagnosed with diverticulitis. It is restricting at first and doctors suggested 2 - 6 weeks of first stage. I was only going to do 2 weeks, however i felt so much better after 2 weeks i continued on for 6 weeks. I have reintroduce most dairy, am fine as long as i don't have to much. Can tolerate a little garlic, but onion is a complete no no for me. Struggled introducing mushrooms the first time, but tried again after 6 months and i now can eat them.
I think it's also important to take an holistic approach with digestion issues as some are not related to food but may be related to the gut brain axis and stress /anxiety /exercise/sleep etc and all these need to be addressed at the same time. I know this is mentioned but think should be more explicit.
Also just dislikes. A girl once told me she was allergic to tomatoes. I asked what effect they had? Puzzled look. Turned out she just didnt like them.
Very important. Probably more so than diet.
I developed IBS over a few years while I tried to ‘eat healthily’. I was introduced to the low FODMAPS diet and had some success in that I managed to reduce my pain and bloating. After a while I began to enjoy the Low carb keto way of eating. I experienced no stress wihile eating because all the foods were safe foods. I’ve found that I am better off not eating many plants.
I understand why you think this works for you - all your symptoms are gone. However, it is because you eliminated the things that trigger your symptoms without addressing the root cause. Yes, it was the FODMAPS/carbs that directly caused your symptoms, but they are not the root cause and avoiding them is not a long term solution.
@@jaysbakes37it's a quick fix for weight loss and can be used to treat epilepsy in some people. But keeping your body in a state of proto-starvation isn't good for it over long periods of time. Any who say otherwise are selling something
Same , came to me with huge surprise that things like brown bread, onion, garlic beans can be a problem, I thought I was eating super healthy and there was too much fiber, but like other person commented, I do have a sense this cures effects not the cause
@@ZsuzsaKarolySmith what you think are root causes then?
I had ibs(d) and did the Fodmap exclusion stage and gradually challenged my system to return foods back in. I found that because lactose was ok, a daily dose of milk kefir really settled things. I am very sensitive to histamine in alcohol, but the only other thing to be aware of is Fodmap stacking. Several relatively small portions, for me certain fruits and vegetables, each ok on their own, can still add up to discomfort.
I just wanted to point out that kefir is low in lactose because the beneficial bacteria and yeast it contains feed on lactose in order to multiply.
Thank you for this episode! So great to hear you sharing your personal stories and so great to hear you explore the digestive health side of nutrition and gut health! I would LOVE to hear more episodes related to IBS, IBD and other digestive related issues/topics!
Low Fodmap has settled my gut for a long time. I've then followed your stuff about plant based diets, with fermented food, and lots of plants. I ended up putting foods back in that I knew were flares for my IBS symptoms, Apples and Blackberries. I'm now having to drop them again - so this stuff needs to be studied so there can be a balance - good plant based stuff, and low Fodmap. The low Fodmap diet has had my IBS under control for years. The Low Fodmap list of foods is top notch - there is nothing wrong with eating them; to portray it is as highly restrictive, is for want of a better pun, verbal diarrhoea, and does not feel very science based. So, less chia seeds for me, no more apples again, and back onto the healthy stuff that I know works for me.
Having to go on a low fodmap diet for my IBS (which worked great for figuring it all out) was how I found Zoe! My entire diet has changed since, I eat lots of fermented foods, and almost no ultra processed foods now. I'm hoping I can heal my gut, and in the future, I'll be able to eat a teaspoon of spring onion 😅
Do you drink coffee?
Were you able to tolerate fermented foods when doing low FODMAP?
I put my spring onions in a glass of water on the window ledge and use the regrowing tops in my cooking.
@@dteun I did and it seems to always make my IBS worse after a while if not immediately!
My Dr. put me on the Fodmap diet because of Barretts Esophagus.
It made a big difference for me.
I have Bronhiectasis & diverticuosis and found that most of the foods which aggravate my lungs & gut are high in fodmaps & histamine. Small amounts once or twice a week work for me .
Been stuck on FODMAP diet for 18 months, it's miserable. SIBO test came back negative. Would love ZOE to talk about trauma and the gut, as this is really helping change the narrative around gut health. Think I'm just intolerant of food due to high sensitivity
Stress plays a huuuuuge part in digestive issues esp childhood trauma as the gut is stuck in flight mode instead of rest and digest and until you get past that then little will touch the issues. Herbs though which are able to relax and tone your digestion can be amazingly helpful. Chamomile, fennel seed, liqourice, Marshmallow etc best to see an holistic clinical herbalist though as every case is individual and needs to be tweeked. Also therapy such as EMDR was massively helpful for me to get my brain out of fight, flight, fteeeze, fawn mode (as well as Zoe!!). Also SSRI's can really help replenish serotonin in the gut and resolve some issues too if the person is depressed.
@@Beatrice-nx5ld I'm in the UK so all NHS tests which obviously are not foolproof and I cannot afford private nutritionist. Desperate to get off FODMAP
I developed methane SIBO symptoms on a high FODMAP diet, which I think was due to slow gut motility (transit time), which caused my gut bacteria to overgrow in the small intestines, where they are not supposed to be. I'm convinced that the root cause of this was subclinical (undiagnosed) hypothyroidism, so now I'm on moderate FODMAPS (still can't eat legumes but I'm ok with grains and dairy and some fruit and veg) and some thyroid supporting supplements to improve my gut motility. Previously, I used to live on lentils and onions! It's good to know that I can perhaps one day go back to eating those again. I'd like to see Zoe do an episode on SIBO, if possible, please. I would warn people that a high FODMAP diet coupled with slow gut motility (whatever the root cause) might trigger SIBO, so it may not be for everyone until they sort out the underlying issues.
Apparently, the cause of SIBO is food poisoning. Check out Dr Mark Pimental & Dr Mark Hyman podcast on SIBO (and can read Pimental’s book- the microbiome connection) - my mum just had SIBO so I’ve looked into this!
@@leeatbruhl7323 that’s certainly one of the causes - but there are lots of others. It could also be caused by the valve between the small and large intestines not working properly, for example. SIBO is not necessarily caused by bad bacteria - it could be caused by good bacteria in the wrong place, ie the small intestines where they are not supposed to be.
Sibo is massively over diagnosed.. especially in the holistic community. Stress and anxiety is the root cause of majority of these so called issues like sibo / Candida etc that’s why people struggle to permanently fix their guts because they obsess over everything they eat as either being bad or toxic when it’s no true
@@Billeye25:37
I looked forward to the podcasts hoping to learn something to help the intolerances I have. However all I have is the ‘specialists’ do not understand the complexities and only skim the surface. I found the fodmap helped me and have found foods that I can tolerate occasionally, foods that I need to avoid and alternatives. I have also found the Sighi list of foods help. I completed 4 months on the zoe diet. I did learn things but I can never reach the scores because the list of foods are bad for me. This is not taken in to consideration when personalising your foods.
Thanks that was extremely interesting. Thanks for all the work you do, it’s very much appreciated.
I have IBS, I've it for years. I take papaya enzymes, they work somewhat, the prescription medication is useless. I also avoid high fiber vegetables, like broccoli, brussel sprouts, cabbage etc. I recently went on Keto to lose some weight, and to my surprise my IBS went away. I suspect that maybe carbs are a problem as well. Since I have gone off of keto my IBS have come back again. I will try to go low carb again, but not keto, just to see what to see what happens.
I have LPR. I’ve heard it can be healed by FODMAP. Almost 3 years of constant phlegm in my throat. It’s not a good way to live. Praying to get better. Thank u so much for your great show!! 🙏🏼❤️❤️❤️
Subscribed! Keep doing what you're doing, zoe! Thank you for the knowledge, it is empowering. I've never been so excited about eating until now. It's only been 3 days but the difference is profound. Again, thank you and please continue your research and podcasts!
This was really helpful for me. SIBO, gut issues are difficult for me over many years. Low Formal helped me for a short period. Now I do what your suggest and eat foe most fiber & variety plant foods. Feeling great doing this and energy is much better now. Thank you
Very helpful video! My GI specialist recommended I look at a low FODMAP diet and this really clarified some points. I just started and having a partly Hawaiian/Asian background I'm personally not finding it that hard since you can still eat rice :) Being able to eat any lean protein and potatos makes it easier too. Avoiding onions and garlic is probably the toughest part because they're in so many recipes/seasonings.
This video did a great job pointing out this is a process, I didn't really appreciate how we're able to train out guy biomes to eat foods that we might not be able to tolerate at the moment. Thanks for making this vid and I'm subbing to this channel :)
I realised about 30 odd years ago that certain foods caused bloating and pain in my stomach, especially if eaten a lot. Hard fruit in particular was a major problem, but I can eat it cooked, so am able to have some fruit every day in my kefir. At the beginning of summer, every year, as we move to more salads/uncooked food and tend to overdo it and end up with stomach problems! As I’ve got older, my tolerance of other foods, like beans is not so good, so I have to limit the portions. I’ve just realised that avocado doesn’t agree with me, so I’ve reduced the amount I eat. I found this podcast incredibly useful as an IBS sufferer, but wanting to improve my gut biome.
Brilliant podcast on explaining what a low fodmap diet is…and most importantly that it’s not a diet for life. I’ve been through a 2 year process of this and luckily had a dietician guiding for a couple of sessions along the way, wish I’d had this to listen to in the early days!!
I am curious.. Are you now able to eat carbs and fruits normally?
What's confusing to me is that I react to a bunch of foods, but the fodmap diet also contains some of them. And I don't react to the fodmaps the same way, I can eat watermelon, peaches, mangos, but apples mess me up. Some fruits I started to have allergic reactions to. One was blueberries, but I suspect they might have used antibiotics in the pesticide. Suddenly I find out a couple years ago I'm allergic to every antibiotic under the sun. I have reactions to PEG, but not an allergy, I just get numb all over for two days and my heart races. Pineapple makes my gums bleed, but I can eat mango. The paleo autoimmune protocol was the closest for me, but I couldn't stick to it for more than 2 weeks. I can't really stick to adding back one food at a time either, And tracking in a diary? I forgot so many times! I tried the low histamine diet and that helped some, but obviously I can't stay on that forever. I finally just dumped gluten, again, and I've been able to add a few new foods. I tested negative for celiac, but I didn't have that much gluten before the test so I dunno. Was told it wasn't very accurate anyway. Long time ago I took out gluten dairy (I react to the proteins, not the lactose), and eggs, which were are all the biggest problems, it helped but didn't fix anything, so I would have small amounts now and then. I have ADHD fuck that. It's ridiculous these diets, they're hard for neurotypical people, but impossible for me. This whole thing is a fucking nightmare and doctors just tell me I have "anxiety" and to see a therapist. I know it's not in my head.
have you had tests for food allergies? As a child I had multiple food allergies, diagnosed by intradermal testing. It took 6 years of allergy shots and a few years of limited diet, but I recovered except for a mild wheat allergy (from overeating bread in Europe). Now in my 70’s I have IBS with GI symptoms instead of facial swelling and asthma. The low FODMAP diet with a few purchased enzymes like lactase is inconvenient but lets me leave the house
Very useful info, thanks.On the re-introduction phase after the low Fodmap diet, does one introduce one new food per day? Or every other day?
This has been so incredibly helpful!
I found out I have IBS and started the FODMAP diet. I already knew all these foods that destroyed me when I ate them, but I was never able to understand why. Now I do. Since I started this diet I have never felt better. Before I’d eat and hope I didn’t suffer 30 minutes later - now I eat and barely hear or feel a rumble or bloat (or worse). This has been life changing for me.
Perfect way to find out the foods you can eat without much problems. And which foods you can't.
I’m post menopausal and have realized I’m very sensitive to onions. I get a really bad ibs attack, wherein I have a bad stomach and after about an hour or two (I guess when it hits my small intestine) I feel like someone put a shiv in my side. I have been following a low FODMAP diet, especially eliminating everything in the onion family, and have been doing much better. Also had to give in and admit I’m allergic to soy, so it’s been a really fun year 🤌🏼
I have your cookbook, Dr B. I tried low FODMAP in the past and it was difficult and I didn’t complete it correctly. I learned that apples and pears bother me. I suffer from IBS-C and my GI put me on linzess. I take Miralax too and PHGG from Nestle and eat a high fiber diet (>50 GM daily). Due to intolerable gas on this regimen, he advised me to discontinue the PHGG, which I did. I still have intolerable gas at times but it did improve a little. I went crazy on broccoli recently and practically blew up with gas. So frustrating! Anyway, I will read your book thoroughly and try low FODMAP again. I’m vegan/ WFPB. I went GF two weeks ago bc my hematologist suggested it for my autoimmune issues. So far my stomach pain has not diminished and I feel no difference on GF. I have multiple medical issues. Thank you!
Try steaming your broccoli, it can help if you are sensitive to broccoli, try 1 cup every other day
Super useful video! Thank you guys!!!
Thanks a lot guys, love y'all so much, truly.
I’ve been trying the FoodMarble AIRE 2. I’d love to know what ZOE think of it. It certainly follows my symptoms and shows when I stay under my recommended daily allowance of Fodmaps my symptoms are also improved
It's worth noting that here Zoe is, talking about FODMAPs, when a FODMAP avoidance diet is really only for people with IBS or IBD, yet ZOE refuses to admit anyone with IBD to its programme, so they are not able to assess the state of their gut microbiome, etc.
Program? What program?
@@amazinggrapes3045 Really? Zoe is a not cheap, ongoing diet and gut health programme people can sign up to and get tested and prescribed a certain diet.
There was a suggestion that when reintroducing FODMAPs that we are teaching the gut to accept foods that it was starved of because we had been on a 'western' diet. I had always been on a very high FODMAP diet until my gut started with symptoms. For example all my adult life I ate homemade whole wheat bread plus lots of veg and fruit. But now I don't eat wheat at all and am on a low FODMAP diet. Introducing them is proving extremely difficult as I often have my symptoms even when not eating FODMAPs. Been involved with Gastroenterology Consultant and dieticians. Someone else said there can be other underlying factors but my Colorectal Consultant and Gastroenterology Consultant haven't found anything. So your podcast did not help me at all although I love the work you do and just wish my body would love your hypotheses.
My thoughts exactly. The fodmap diet is a diet for life for many people so it’s unpleasant when experiences are undermined.
Sometimes stress is a trigger holidays especially good or bad stress your body doesn’t distinguish
The difficulty in this process is that with the lag time of adding in a high FODMAP I may not be able to know which added FODMAP has caused an increase in symptoms. I am then only guessing which FODMAP I added a week ago to my diet which may have influenced an increase in rectal bleeding today. Are we assuming that our body reacts within a particular time frame, regardless of the particular FODMAP? My recurrence of U C flared up without any change in my daily activity, no change in stress level and no change in my diet. The last flare up was 5 years ago. How to diagnose the cause???
Thanks for another informative video. I appreciate your lite humor as well, it keeps it fun as well.
I’ve been trying to reintroduce fructans and GOS for 3 years using different foods from those groups and different rates with no success. Reintroduction is not as easy as doctors make it out to be.
You may not be successful in reintroducing specific foods because you may have sensitivities or allergies to them.
Very interesting topic and good explanation
Really live this podcast and the people!Thanks for sharing all these information!
Actually I found really true what Jonathan said about his own experience: it's quite hard to understand what is the food that it's triggering symptoms, while reintroducing foods back in. I think that makes the process quite hard
Doc B, legend.
I developed IBS (very painful and kept me close to a bathroom) so I just introduced fermented foods. Ten months on, I have no IBS, sleep better and haven't had the usual PsA flares. Was this reckless and was I lucky?
Sounds like a temporary case, which can happen. Those fermented foods are good for your microbiome though!
I get very painful splenic Flexure Syndrome from gas/bloating recently changed to WFPB that would be high fodmap, I hope to heal my microbiome to manage these better, especially legumes beans, lentils a major source of protein. I love building up to manage these foods. is there a specific video to help me in this quest
Hi, I have a question and I hope you can get back to me about it.
I'm just starting to learn about ibs (for my bf's sake) and saw a video about how ibs is (according to some doctor in that video) caused by bacterial overgrowth in the small intestine. He said he prescribed an antibiotic to his patient that (along with some other dietary adjustments) that pretty much cured his patient who had been suffering for 30+ years.
That video was 14 years old so I'm wondering if you know about any newer studies that might confirm this?
(The reason why I'm intrigued by his video is because when my bf needed to fully cleanse his bowels for colonoscopy, his symptoms pretty much disappeared after the procedure even though we didn't change our diet, which I thought was very interesting, just to slowly return over time after about 3-4 weeks, which I think sounds just about the time interval it would take for harmful bacteria to repopulate.)
I have been on a low Fodmap diet for three years, huge change to my bloating and general feeling better, sometimes if I accidentally eat too much of a sensitive food eg Kale recently, I made a Kale pesto and I bloated terribly, also I have not eaten an apple in three years due to my bodies reaction to apple. Sourdough bread I discovered I can eat, I also discovered normal pasta makes me very ill, so I only eat gluten free pasta and rice, I take a daily probiotic. The Fodmap app is so useful, lets you check what amount is safe eg for me Kale in small amounts.
Hello, can I ask you something? Did normal pasta make you ill before you started the low-FODMAP diet?
@@АлияУварова-ч4мyes I always had bloating with pasta but didn’t realise it was not normal, as I got older it became worse.
I really enjoyed doing FODMAP and didn’t find it restrictive, so very different to Jonathan’s experience. The FODMAP app is really useful as it shows a traffic light system and amounts of food you can safely eat. I feel so much better having done it and am much more aware of food, good and bad, and so my diet has greatly improved along with my health
I started with a low fodmap diet earlier this year. So far gluten, onion and garlic are the worst culprits and it’s so hard bc they are on EVERYTHING. I seem to be pretty sensitive to them sadly. After all these months I still have issues with them. I’ve mostly reintroduced a lot of other food in moderation. I had issues with a lot of the other categories as well except for polyols. I do think I probably need some additional guidance on nutrition as I continue to figure this out
Will says “once your gastrointestinal issues stabilize…” by stabilize do you mean they are 100% gone or just improved? For so many of us we see small improvements and we never get to seeing the symptoms leave completely. If the symptoms don’t completely leave, how do we increase the diversity in our diets?
This is an OK introduction, but it does not deal with the reality of the ‘paradox’ that is mentioned, I.e. fermentable foods BAD (FODMAP) fermentable foods GOOD (ZOE). It is not enough to say that over a number of years your FODMAP intolerances (in my case all of them) can be miracled away by simply eating them in small amounts? It doesn’t happen. Has anybody done any decent research on this? An interview looking at this problem would help all the people who have FODMAP intolerances who seem to be doomed to an unhealthy gut biome in the ZOE worldview.
I think this is also really relevant to those changing their diet dramatically in any direction: for me I am trying to slowly transition to vegetarianism or plant based (currently semi vegi, x1day meat). I thought I had a pretty good diet beforehand, so the main change is switching meat to plant proteins. Wow, my gut knows about it! It's important to normalise slowly transitioning diets because we need to build up bacteria that can break the new foods down-going from eating lentils and chickpeas once a week to a lot more often is of course going to have an effect! Don't give up, just go slow!
Humans can't break down cellulose and fiber.
That's probably good advice! I went from a standard, high processed food diet overnight to a much healthier wholefood diet - however, after about 6 months, I started having IBS issues, which turned into suspected SIBO! I wish I had gone slower - I hate having to compromise my healthy diet. But to be fair, I also had other issues: severe anxiety, menopause, insomnia, etc, which all resulted in other underlying issues. I do not blame the plants for my IBS/SIBO - it is because of my underlying issues that they now cause a problem. I'm trying to balance my gut microbiome and improve my gut motility through supplements and restrict my FODMAPs for now until the underlying issues are solved.
@@ZsuzsaKarolySmith do you have IBS-D or C if you don’t mind me asking? I have IBS-D…
You cant live without animal fats and flesh. You're not a cow.
Informative video. I wish it mentioned SIBO (often under diagnosed), the importance of stomach acidity, the role that bile plays in our digestive system. But some good points, it's all about understanding your body. For some people they might need to go on low-FODMAP temporarily. It's a journey but you can learn more about yourself, e.g. if you have gluten sensitivity, if you're lactose intolerant, etc.
Following a low-FODMAP diet is NOT that difficult. Don't understand why the host presented it in such a way 🤔
Overall, a good conversation to listen to.
To be quite honest after 5 years of dreading leaving the house for a day, since I got my gallbladder out I’ve suffered days of throwing up & diarrhoea, I will gladly eliminate these foods if it will help me return to living my life
Oh my darling, heartbreaking, my beautiful daughter is in the same situation... endless pain😢
I am currently 7+ months post Zoe test results and still in the programme, but despite going slowly (and feeling great) my digestive system definitely reacted badly (I mean very badly, basically housebound) to a lot of the foods I was consuming daily, albeit in small quantities. Lots of low fodmap or low portions of fodmap foods can up to a lot of fodmaps. I'm currently three weeks into fodmap exclusion diet, (with the support of a dietician from Megan Rossi's Gut Health clinic) - slight improvement, but not if I eat LF edamame beans, butternut squash... so leaving them out this coming week.
Funny how Jonathan joked about eating only white rice and chicken. I was tested for SIBO (Borderline) and had to do 48 hours of ‘white (low residue) diet’ twice. White bread, chicken, white rice… Boy, was my gut feeling good and behaving ‘perfectly. Of course it wouldn’t for long, but it was interesting to say the least.
Yes, there's definitely a SIBO connection there and Zoe still hasn't addressed it! I am convinced through my own experience that high FODMAPs can trigger SIBO - though not without an underlying root cause.
The difficulty in being able to diagnose which FODMAPS are "good" or "bad" is that there may very well be a lag time of a few days or weeks before any signs of flaring- for those like myself who have U C - can be named. With no discernible outcome of nailing which food is the culprit, due to the time lag, I could spend months of time trying the "add in" process without really knowing which foods are instigating my flare up. I have had a significant flare of U C about every 5 years, since 1997, which lasted about 3-4 months and am now in the dumps again. In the mean time, despite being a retired G.P age 78, I have been active in supporting people one to one as a therapist which I am very good at and meet the needs of a number of people. I now have had to cancel a number of sessions due to the fall out of U C. but still try to be active. Can't carry a mobile loo around with me. Can't sing in my choir, can't go to a theatre or music event. Please elucidate what options I have. What am I missing. I do have your latest book with the recipes.
I have Carcinoid Cancer and the syndrome, and I have Schleroderma. I had a resection in 2015 and I have diarrhea always.
Will this diet help me?
I usually am on the BRAT diet
2:31 "We're about to use some insanely large words here" Zoe really does patronize and treat its audience as hopeless idiots, barely able to function in the real world.
I can't digest onions, gralic...a lot of fruits...its hard to find a way to cure this . Every time i try them again...i have reflux, gas...i am desperate. I have ibs, relfux, baretts
Any time I eat high FODMAPS I always feel worse. Not all food impact me though. Chickpea and legumes are the worst for me along with cruciferous veggies. I just avoid it now
Hi Jonathan
I always enjoy your podcast and hosts and learn a whole bunch of things about the science of nutrition.
I would love it if you could find an expert on the subject of acrylamide. Those substances that make food so delicious, and I would even add addictive… Chips, cakes, cookies, peanut butter, anything roasted for that matter.
Im worried about them because while im basically eating in a fairly healthy way but I noticed that I tend to love food that have a high acrylamide content… Toast, roasted root veggies, my gala apple with peanut butter, black olives tapenade. While I struggle not to eat cookies and chips I find they are very hard to resist. Im Canadian so no Zoe testing for me yet…
I assume because of the acrylamide that they score pretty low on the zoe app.
Thanks Natalie
Sometimes cooking and limiting portions on harder to process foods like beans and cruciferous veggies helps. Like have 1/2cup serving instead of a large portion. I’m lactose intolerant though and the body makes less of the enzyme lactase as we age. Unfortunately I’ve found I have to be stricter about avoiding lactose the older I get. Thankfully nondairy options are more common now.
When you eat primarily carbohydrates, your body is literally a walking vat of fermenting sugar and decaying, indigestible vegetable matter. For anyone with a body, you don't need much deductive logic to realize that not doing that would be beneficial. Stanford recently released a study showing the benefits of already fermented foods to your microbiome as opposed to fermentABLE foods. Even though christopher gardner was so upset at the results, trying to say 'well it might vary individually'. Yeah, it does. Some people can just tolerate the pain more.
...no, most people are not in constant pain from eating bread and milk. Empires were built on these foods, for fuck's sake, if they were so terrible for us we would have turned to eating something else. Vegetable matter is not DECAYING in your body, for fuck's sake
In my experience, I've found that it can be quite detrimental to one's gut microbiome to be on a low fodmap or other restrictive diet for an extended length of time. I stayed on a low fodmap diet for over one year and in doing so I ended up diminishing some of my good digestive bacteria and in turn, that weakened my digestive capabilities. I am now adding in high fodmap foods one at a time, and also being mindful to eat some probiotic and prebiotic foods in smallish amounts. It's tricky to do but not impossible. I am here to warn against going on restrictive diets such as low fodmap for more than 2 months, for the reasons that I mentioned.
Interesting, the low fodmap foods are all some of my favorite foods I gravitate towards because they dont upset me.
I’ve had Crohn’s Disease for over 40 years, but have been able to manage it mostly with diet until I needed surgery 20 years ago which left me with BAM . I saw ‘lockdown’ as an opportunity to do the FODMAP exclusion diet; no social life based around food and no one else in the house to feed. It turns out I have a fructan/fructose intolerance which I manage easily at home, but is a nightmare to eat out: no onions, garlic or wheat!🫣
Great discussion on FODMAPs! It's great to see a focus on personalized nutrition to uncover the right foods for each individual. Thanks for sharing these valuable resources to dive deeper into the topic. Knowledge is power!
Love this episode and the reference to how someone with digestive issues might actually feel when trying to improve their gut health.
What about Non-fat Greek Yogurt? Is it a low FODMAP food?
Thanks for the video
Make sure the oats are labelled "gluten-free" because there is usually cross contamination in processing otherwise. Many ppl react to oats, but it's the gluten in them which they don't usually have if processed on their own or in gluten-free environments.
I would like to watch this channel and videos, but I never get to hear the end of it because you cut it off. Why is that? Is there a reason for this? It’s very frustrating.
You keep referring to "white" rice. Are you saying that brown rice is high fodmap? I'm asking because Google says that it is low...
A carnivore diet, by definition, is low FODMAP, and is a great emanation diet. Helps heal the gut. Then add in foods, if desired, one at a time to evaluate if you can handle that food. 1-3 months on carnivore before adding in any extra foods would be best. Give gut time to heal.
From what Dr. B. said about the carnivore diet in another video, I doubt that he would recommend it.
Meat gave me diarrhea 😢 I'm just discovering what I can eat, as I have suffered from diarrhea, pain ect for 5 month. I believed in the carnivore since I heard it could help so many, but had to stop.
What my stomach seem to accept is sourdough bread, eggs, bananas, oat porridge, butter, avocado... And today I will explore further, I want to try potatoes..
I also take bone broth and vegetable broth for nutrition and potassium.
They don’t mention SIBO where the bacteria (good and bad) are in the small intestine where they do not belong (they should only be in the large intestine). It’s thought that a quite high percentage of people with IBS actually have SIBO. The symptoms have a huge impact on my life, and the low fodmaps diet really helps. Fermentable foods feed the bacteria that are in the wrong place (the small intestine) and cause the symptoms. I totally support the Zoe diet, and I want to be on it….but it is not for people like me sadly. 😢
You're totally right and I made a similar comment asking them to discuss SIBO. Ironically, I developed (suspected) SIBO on a high fibre diet!
@@ZsuzsaKarolySmith I feel for you. I’m disappointed they suggest that the gut will get used to high FODMAPS as the gut bacteria diversify. This does not work if the bacteria are in the wrong place to start with. It worsens the symptoms. Heyho.
@TheAshtonjones thanks, perhaps now only I understand.
So what you say effectively, if we don't eat anything fermented, and have no issues, then it's probably SIBO.
Makes sense in my own N=1
I have GERD and have to eat low FODMAP in order to not get nauseous and throw up. I was told that I don’t have IBS but I really think I do
How would you rank the FODMAP categories in order of most common to least common causes of intolerance?
many years back I could not even eat onion, it triggered my guts too much. But now, I eat a raw onion a day, and loads of other vegetables. So the guts can change in behaviour over the years.
But the underlying cause of my issues where stress. So I have managed to transition to a much less stressful way of life, and that solved all my gut issues.
Good to know and very reassuring! And yes, stress can be a trigger of digestive issues through the vagus nerve which regulates digestion!
So, could such intentionally aware nutritional intake keep a body from surgical removal of gall bladders?
please do a podcast on gastroperisis
I have LColitis have been eating low fodmap and taking meds. I must begin to introduce new foods but am so scared of going into flares that I just stay with what works, however boring. 😊
Jonathan’s depiction of the low Fodmap diet as so restrictive it’s like just rice and chicken is COMPLETELY UNTRUE. The low Fodmap diet gave me my life back after two years of crippling pain. To highlight how not restrictive this diet is , even when I was doing ALL low Fodmap foods (the most limited part of the diet) a typical breakfast would be oatmeal with real butter, real maple syrup, blueberries, chia seeds and walnuts. Or a broccoli or spinach, cheese omelette with sour dough bread toast and home fries. For lunch, again eating only low Fodmap foods, I’d have a grilled cheese made with sourdough bread plus a colorful salad (eating a rainbow really feeds our microbiome). A salad could be any leafy green (spinach, spring mix, or romaine lettuce) and could have radishes, green peppers, carrots, purple cabbage, broccoli, olives, cucumbers, feta or grated cheddar cheese, sunflower seeds, and hard boiled eggs. I hope you can see how abundant even an all low Fodmap is. All meats and fish are low Fodmap just bake or broil them and leave out the breading. Dairy products of milk, cottage cheese and yogurt are fine if you use the lactose-free versions. All hard cheese like Swiss, provolone, cheddar are fine. My favorite snack is lactose-free cottage cheese with either cut kiwi or mandarins. It is 100% low Fodmap.
A low Fodmap dinner could be mashed potatoes, green beans, chicken or fish and a salad.
I suggest anyone wanting accurate info on fodmaps get their info from Monash University where most of Fodmap research has been done. Two things that helped me the most: First, the Monash
UniversityFodmap app. Theres a ton of Fodmap apps. Make sure it is from Monash. It’s a one-time $10 fee which they put back into their research. To find it search on Monash and not Fodmap in the App Store. It will pop up as one of the top three. When you open the app, you will see over 100 low Fodmap vegetables and almost 50 low Fodmap fruits. Hardly the chicken and rice depiction Jonathan describes.
If you don’t have access to the app, or even if you do, do this second thing: go to the website of the Monash-trained dietician, Kate Scarlata at Kate Scarlata.com She actually went to Australia to study at Monash. In her resources section are two valuable printable items:
(A) the low and high Fodmap checklists
(B) the grocery checklist.
Because she is Monash trained, her resources accurately match Monash evidence. Her website has tons of recipes and RUclips has a lot of her lectures. Jonathan should really have her on his podcast. She’s helped hundreds of people.
I’m so forever grateful to the researchers whose diet made me pain free.
on average, how long does it take to work the FODMAPs back into the diet?
What if I have been diagnosed with a tortuous colon within the rectosigmoid junction?
As a young healthy person diagnosed with diverticulitis, I’ve adopted a low FODMAP diet, as high fibre foods trigger an attack. I can eat vegetables like cauliflower and broccoli but only if they are slightly overcooked and soft, any hard undercooked veg is a big no no. What low FODMAP foods do you eat that don’t give you and symptoms? Please reply with the foods :)
Good background knowledge to FODMAP which i stumbled across this week.
What’s your view on the fetal transplant? Can it be used in conjunction with Low fodmap diet to help the gut improvement ?
Thanks
I have chronic IBS
What about lactose free cows milk?
I can't stand plant milks in my tea n coffee 😢
I also suffer with ibs. I found lactose free cows milk still upset and flared. Ppl think it's lactose with cows milk but I'm currently being tested for other things in cows milk! As I'm told lactose for me is not the major issue.... Get tested!
Where can we get an extensive, accurate list of Fodmaps? I am going to have to try this.
I find quite alarming that this excellent ZOE diet advice is necessary. My mother grew up in pre war Eastern Germany with parents who had a deli style food shop. Her father always said 'what you don't spend on food, you spend on the doctor'. The NHS is a fantastic institution but has allowed people to default to appalling diets on the basis they will get 'fixed' for free. I have watched all the ZOE podcasts and have learned nothing that my Grandparents hadn't already told me as a child. We in the UK are having to unlearn lazy habits developed with enthusiastic help from the food industry. One of my friends a while back headed up one on the divisions of Associate British Foods. His job was to travel the world looking for very cheap sources of innocuous plants or plant extract that could be used to bulk out processed food. He was a highly qualified food technologist and never ever touched his own company's products himself.
So what food is good for digestion and absorption
Fermented food
Meat, eggs and fish.
actually, in my personal experience, after going on a low FODMAP diet for over a year, my weight increased (a good thing for me as i've been underweight my whole life), my anemia completely resolved, and there were no deficiencies. my blood test revealed my blood to have improved health.
this might not happen for everyone, but there are plenty of low FODMAP foods that will sustain your health just fine. it doesn't cause any deficiency.
the most important thing is that you're not picky, and that you can get creative with your cooking. limitations make space for creativity.
Which food is this?
Variety is the spice of life if your able to abtain it.
But what to eat than if you can’t eat all of this foods?
I cook low FODMAP menu every single day. I have fortunately good recipes!
I tried the new plant protein drink Owyn,I love it😁😁😁😁🌟
In my case, garlic is the biggest trigger for gas and discomfort, specifically when eaten raw. I avoid garlic most of the time.