Below you will find a list of resources that you may find useful if you’ve been recently diagnosed or are struggling to deal with digestive issues such as FODMAP intolerances. Try to avoid resorting to personal blogs and anecdotal evidence about what has worked for other people, as this may not work for you and leave you feeling even more defeated. Listening to your own body should be your first port of call. However, there is no harm getting some recipe inspo from your favourite low FODMAP blogger. Just remember that reliable sources become paramount when we’re talking about health, because, as I’m sure you’re aware, there is a LOT of information out there … unfortunately, most of it inaccurate, or designed with commercial purposes in mind. If you happen to stumble across any more valuable resources feel free to contact me as I’m always looking to add to this list.
I can’t say thank you enough to the research team at the Department of Gastroenterology at Monash University, who have developed a smartphone application which provides accurate and the most up-to-date information about foods that trigger IBS reactions in order to help suerers manage their symptoms. My favourite feature is the “guide” tab that allows you to type in the name of most foods (fruits, vegetables, grains, proteins) to see whether it is a high FODMAP item. You can even personalise your search by filtering the FODMAPs that are of particular concern to you (e.g., I have set mine to filter fructose and disaccharides). This app is pricey as far as Apps go ($9-10 depending on where you live) but I use it at least on a daily basis. Download the Monash University Low FODMAP App User Guide to get you understand how to use it.
Food Intolerances Application
This universal app is a helpful tool to help anyone who has to stick to a restricted diet because of food intolerances or allergies. Typical filters include: histamine intolerance, mastocytosis, fructose malabsorption, sorbitol intolerance, aspirin intolerance, gluten sensitivity, lactose intolerance or low sugar diet. It contains a database of over 700 foods that are commented and rated in view of their potential to cause digestive upset. There is also the possibility to add your own comments and adjust the rating of foods, as well as integrated shopping list planner and detailed nutritional information. Best of all, no internet is required to use it! Learn more here.
These are reputable websites that you can consult to gain expert opinions, research and advice about FODMAP intolerance:
Monash University – Low FODMAP Diet
Shepherd SJ, Gibson PR. Fructose malabsorption and symptoms of irritable bowel syndrome: guidelines for eective dietary management. J Americ Diet Ass 2006; 106: 1631-9.
Gearry RB, Ajlouni Y, Nandurkar S, Iser JH, Gibson PR. 5-aminosalicylic acid use in Crohn’s disease – a survey of the opinions and practices of Australian Gastroenterologists. Inflamm Bowel Dis 2007;13:1009-15.
Croagh C, Shepherd SJ, Berryman M, Muir JG, Gibson PR. A pilot study on the eect of reducing dietary FODMAP intake on bowel function in patients without a colon. Inflamm Bowel Dis 2007;13:1522-8.
Shepherd SJ, Parker SC. Muir JG, Gibson PR. Randomised, placebo-controlled evidence of dietary triggers for abdominal symptoms in patients with irritable bowel syndrome. Clin Gastroenterol Hepatol; 2008; 6:765-71.
Gearry RB, Irving PM, Barrett JS, Nathan D, Shepherd SJ, Gibson PR. Reduction of dietary FODMAPs improves abdominal symptoms in patients with inflammatory bowel disease. J Crohns Colitis 2009;3:8-14.
It is recommended that you consult with a Gastroenterologist or General Practitioner for them to recommended FODMAP trained specialists in your area. If they cannot help, consult the website of the Dieticians Association of Australia or your local naturopathic doctor or nutritionist if you are that way inclined ; )
Sue Shepherd’s dietetic practice “Shepherd Works”, employs 15 dietitians who are all trained by Dr. Shepherd and have specialist expertise in teaching and managing patients following the Low FODMAP diet. Shepherd Works has offices in Victoria and South Australia, and for country, interstate, international or for people unable to travel to these locations, a telephone consultation service is available.
You will find this guide helpful as it is an extensive list of low FODMAP foods available in retail outlets. Once you have successfully filled your trolley with suitable low FODMAP foods, you will be wondering how to prepare a dinner everyone will enjoy?! There are several blogs and books dedicated to low-FODMAP recipes (my vegan eBook included). Sue Shepherd has produced a range of low FODMAP cookbooks, containing meal suggestions. Note that many of these recipes are animal-based, although there are a few vegetarian options.
The Gluten Free Kitchen
This is a great gluten-free, low FODMAP cookbook, produced by Penguin Books (September 2009) ISBN 978-0-670-07310-8.
The Low FODMAP Diet
This guide was written to support educational workshops run for dietitians, where they are taught how to consult on the low FODMAP diet.
While you shouldn’t rely on blogs for diagnostic information, these sites are some of my favourites in inspiring great low-FODMAP and digestion-friendly recipes (note: not all are vegan):
Some great low FODMAP accounts to follow for inspiration, motivation and great recipes (warning … drooling likely to ensue – note: not all accounts are vegan):
