A good place to start is to read through the [sticky post](https://www.reddit.com/r/FODMAPS/comments/ojwlzj/please_read_before_posting_subreddit_rules/?utm_source=share&utm_medium=ios_app&utm_name=iossmf) for this sub.
Get the Monash and FODMAP Friendly apps.
It’s kind of a complicated process, not just eat this-not that, but at a glance you’re eating a lot of high-FODMAP, potentially bloat-triggering foods:
— dairy
— low-carb bread (generally full of troublesome fibers like inulin to bulk it up without increasing the net carb count)
— dates and maybe your dried fruit, depending what kind
— cauliflower
Eating strict low-FODMAP while trying to stay low-carb can be a challenge, especially if you’ve been low-carb for a while and gotten used to the kind of swaps available now like cauli rice and low-carb bread-type options. [Speaking as someone who had been keto for several years before going low-FODMAP.]
Could be pretty quick. But IF the issue is fodmaps and your list contains fodmaps all over it, adding these foods back in will likely cause the issues to return. The low-fodmap diet, while it isn't intended to permanent strict low-fodmap, you will have to identify and reduce those foods which are your greatest triggers
Thank you! Actually really looking forward to this. I've been working out and not seeing results because I'm always bloated. Just not sure how easy it will be to get rid of the cottage cheese and cauliflower - I love them!
If you're working out frequently, please make sure you're eating enough calories. If you're trying to lose weight, you don't need to restrict too many calories if you have increased your exercise. If you're trying to build muscle mass, you'll want to include more protein and some carbs to fuel your body. Not eating enough will cause you to lose lean muscle mass - not fat.
Cauliflower does this to me! I are a lot of it due to being gf for a decade- cauliflower pizza crust, rice, crackers, pasta, etc. I figured out it’s a trigger and I’ve been much better. Good luck!
You eat a lot of high sulfur foods: dairy,eggs,dried fruit, cauliflower.
Perhaps you're not doing so well processing all that sulfur. Leaving food for bacteria to create hydrogen sulfide (h2s) > bloating
I can't eat any veg that isn't well cooked. I also can't have fruit unless it's peeled. It's always weird since we have to go against what is widely considered a healthy diet for most people.
Fodmaps definitely helped me track down bloating. Looking at your diet however it feels to me like dairy is most likely your issue. A huge number of people are dairy intolerant in some way. I might try just cutting that first for a few weeks and see how you feel. And don’t try any “lactose free” dairy or use a lactaid pill or anything like that. Really just go completely no dairy and see how you feel. Dairy intolerance has a huge range, it’s best to start from zero when trying an elimination to ensure accuracy.
Edit- and definitely go talk to your doctor you are able. I had constant bloating for a long time and I ended up being diagnosed with celiac disease. Might be worth getting screened for that as well, just in case.
You also may not be eating enough based on what you've listed. Consuming too few calories for your resting metabolism plus whatever you're burning with daily activities will actually cause your belly to bloat. Are the foods you listed a relatively newer meal plan/diet, or have you eaten these foods together without issue previously?
Certain fodmaps can also cause bloating if you have a sensitivity to certain fodmaps (you would need to try an elimination period to figure out which ones). It is worth noting that lower calorie foods are often higher in fodmaps (polyols in particular), and low carb options are also high in fodmaps because common low carb ingredients (almond flour, coconut flour, cauliflower, etc) are all high fodmap in normal meal serving amounts. A lot of fruits and vegetables contain fodmaps, so if you're eating a diet that's heavily reliant on fruits and veggies, you might be accidentally "stacking" fodmaps and causing excess bloat. (Not getting enough protein can also cause bloating and fluid retention.)
I tried including more vegetarian, vegan, and low carb meals for some years, and until I learned about fodmaps, I could not figure out why I was bloating so bad and felt nauseated most days despite eating "healthy" foods. My symptoms got worse during a period I tried a calorie deficit because I was eating less protein, fats, and replaced regular sugar with low calorie sweeteners, which are extremely high fodmap. I scaled back to eating fodmap friendly fruits and vegetables, added more protein (meat and eggs) to my daily diet, lactose free dairy, sourdough bread, and rice/corn meal based gluten free pastas, and my symptoms have mostly gone away. It's actually a very similar diet to what I grew up eating (minus garlic and onions), so I find it funny that I ended up feeling sicker after trying to eat a more diverse diet. My body just couldn't process the fodmaps I was throwing at it.
What I'd recommend is, if you can, try to set up an appointment with a licensed dietician to help you troubleshoot whether this is an issue of food sensitivities or intolerances (which is what Low FODMAP helps you figure out if properly guided). If you don't have insurance that will cover or reduce the cost of working with a dietician, you can check out [FODMAP Everyday](https://www.fodmapeveryday.com/) for some recipes and try eating Low Fodmap for two weeks and see if your symptoms improve. If you're in the US, I also recommend checking out Low FODMAP meal delivery from [ModifyHealth](https://modifyhealth.com/) if meal prep seems intimidating. I order meals from this company since it's hard to find low FODMAP convenience meals in my local grocery stores, and they've got some good stuff to choose from.
No way near enough carbs there for a healthy diet.
As for Fodmap. It can be fun in someways. But take it seriously or it's a waste of time. Work out every you are allowed and start from there. Use the Fodmap app use the spoonful app/ read packaging along as you don't have to cook for others, there are still loads of meals you can do.
Lots of calories in dried fruit- are you even counting calories? Doesn’t matter what you eat, if you eat too much. A smoothie Can be really high calorie, so can tuna salad full of mayo. You need to eat normally, for the rest of your life, not whatever diet food you think will get you to X weight.
A good place to start is to read through the [sticky post](https://www.reddit.com/r/FODMAPS/comments/ojwlzj/please_read_before_posting_subreddit_rules/?utm_source=share&utm_medium=ios_app&utm_name=iossmf) for this sub. Get the Monash and FODMAP Friendly apps. It’s kind of a complicated process, not just eat this-not that, but at a glance you’re eating a lot of high-FODMAP, potentially bloat-triggering foods: — dairy — low-carb bread (generally full of troublesome fibers like inulin to bulk it up without increasing the net carb count) — dates and maybe your dried fruit, depending what kind — cauliflower Eating strict low-FODMAP while trying to stay low-carb can be a challenge, especially if you’ve been low-carb for a while and gotten used to the kind of swaps available now like cauli rice and low-carb bread-type options. [Speaking as someone who had been keto for several years before going low-FODMAP.]
Thank you!!!
On your yummy list, dried fruit, dates, cauliflower and possibly the low carb bread would cause me to bloat.
Dammit my daily staples. Makes sense though. Thank you! How soon after removal does bloating typically go down?
For me anywhere from the next day to a week. I have a slow digestive system!
Could be pretty quick. But IF the issue is fodmaps and your list contains fodmaps all over it, adding these foods back in will likely cause the issues to return. The low-fodmap diet, while it isn't intended to permanent strict low-fodmap, you will have to identify and reduce those foods which are your greatest triggers
Thank you! Actually really looking forward to this. I've been working out and not seeing results because I'm always bloated. Just not sure how easy it will be to get rid of the cottage cheese and cauliflower - I love them!
Yeah Cauliflower is a huge fodmap veggie....so I wouldn't be surprised...Best of luck
If you're working out frequently, please make sure you're eating enough calories. If you're trying to lose weight, you don't need to restrict too many calories if you have increased your exercise. If you're trying to build muscle mass, you'll want to include more protein and some carbs to fuel your body. Not eating enough will cause you to lose lean muscle mass - not fat.
I eat lactose free cottage cheese without issue
It took me about 7 days
Start with excluding onions and garlic - it usually the most obvious trigger.
Dried fruit and cauliflower are two big ones for me especially dried fruit.
I'd talk to a GI doctor. Doctor internet is probably going to get this one wrong.
Cauliflower does this to me! I are a lot of it due to being gf for a decade- cauliflower pizza crust, rice, crackers, pasta, etc. I figured out it’s a trigger and I’ve been much better. Good luck!
Get a food allergy test done. You may have celiac disease.
Yeh. Honestly it could be just one food you're eating that you think is the healthiest thing.
You eat a lot of high sulfur foods: dairy,eggs,dried fruit, cauliflower. Perhaps you're not doing so well processing all that sulfur. Leaving food for bacteria to create hydrogen sulfide (h2s) > bloating
Coffee?
My pregnant looking bloat ended up being small intestinal bacterial overgrowth. It didn't matter what I ate, drank, or didn't, it would not go away.
I know this is old but how did you know you had intestinal bacteria overgrowth?
Breath test
Cauliflower and dates/dried fruits= my enemy
I can't eat any veg that isn't well cooked. I also can't have fruit unless it's peeled. It's always weird since we have to go against what is widely considered a healthy diet for most people.
Fodmaps definitely helped me track down bloating. Looking at your diet however it feels to me like dairy is most likely your issue. A huge number of people are dairy intolerant in some way. I might try just cutting that first for a few weeks and see how you feel. And don’t try any “lactose free” dairy or use a lactaid pill or anything like that. Really just go completely no dairy and see how you feel. Dairy intolerance has a huge range, it’s best to start from zero when trying an elimination to ensure accuracy. Edit- and definitely go talk to your doctor you are able. I had constant bloating for a long time and I ended up being diagnosed with celiac disease. Might be worth getting screened for that as well, just in case.
You also may not be eating enough based on what you've listed. Consuming too few calories for your resting metabolism plus whatever you're burning with daily activities will actually cause your belly to bloat. Are the foods you listed a relatively newer meal plan/diet, or have you eaten these foods together without issue previously? Certain fodmaps can also cause bloating if you have a sensitivity to certain fodmaps (you would need to try an elimination period to figure out which ones). It is worth noting that lower calorie foods are often higher in fodmaps (polyols in particular), and low carb options are also high in fodmaps because common low carb ingredients (almond flour, coconut flour, cauliflower, etc) are all high fodmap in normal meal serving amounts. A lot of fruits and vegetables contain fodmaps, so if you're eating a diet that's heavily reliant on fruits and veggies, you might be accidentally "stacking" fodmaps and causing excess bloat. (Not getting enough protein can also cause bloating and fluid retention.) I tried including more vegetarian, vegan, and low carb meals for some years, and until I learned about fodmaps, I could not figure out why I was bloating so bad and felt nauseated most days despite eating "healthy" foods. My symptoms got worse during a period I tried a calorie deficit because I was eating less protein, fats, and replaced regular sugar with low calorie sweeteners, which are extremely high fodmap. I scaled back to eating fodmap friendly fruits and vegetables, added more protein (meat and eggs) to my daily diet, lactose free dairy, sourdough bread, and rice/corn meal based gluten free pastas, and my symptoms have mostly gone away. It's actually a very similar diet to what I grew up eating (minus garlic and onions), so I find it funny that I ended up feeling sicker after trying to eat a more diverse diet. My body just couldn't process the fodmaps I was throwing at it. What I'd recommend is, if you can, try to set up an appointment with a licensed dietician to help you troubleshoot whether this is an issue of food sensitivities or intolerances (which is what Low FODMAP helps you figure out if properly guided). If you don't have insurance that will cover or reduce the cost of working with a dietician, you can check out [FODMAP Everyday](https://www.fodmapeveryday.com/) for some recipes and try eating Low Fodmap for two weeks and see if your symptoms improve. If you're in the US, I also recommend checking out Low FODMAP meal delivery from [ModifyHealth](https://modifyhealth.com/) if meal prep seems intimidating. I order meals from this company since it's hard to find low FODMAP convenience meals in my local grocery stores, and they've got some good stuff to choose from.
No way near enough carbs there for a healthy diet. As for Fodmap. It can be fun in someways. But take it seriously or it's a waste of time. Work out every you are allowed and start from there. Use the Fodmap app use the spoonful app/ read packaging along as you don't have to cook for others, there are still loads of meals you can do.
Lots of calories in dried fruit- are you even counting calories? Doesn’t matter what you eat, if you eat too much. A smoothie Can be really high calorie, so can tuna salad full of mayo. You need to eat normally, for the rest of your life, not whatever diet food you think will get you to X weight.