What is the low-FODMAP diet, and should you try it? | Dr Will Bulsiewicz

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Do you know what FODMAPs are? Many of us aren’t aware of these cryptic carbohydrates hidden in everyday foods.
How can undigested FODMAPs cause bloating, gas, and other symptoms as they ferment in your gut?
In today’s episode, Dr. Will Bulsiewicz, ZOE’S U.S. medical director and a board-certified gastroenterologist, teaches us about FODMAPs and how to tell if a low-FODMAP diet could be right for you.
If you want to uncover the right foods for your body, head to zoe.com/podcast and get 10% off your personalized nutrition program.
Mentioned in today’s episode:
Nutritional, microbiological and psychosocial implications of the low FODMAP diet from Journal of Gastroenterology and Hepatology
pubmed.ncbi.nlm.nih.gov/28244...
Personal view: Food for thought - Western lifestyle and susceptibility to Crohn's disease. The FODMAP hypothesis from Alimentary Pharmacology & Therapeutics
pubmed.ncbi.nlm.nih.gov/15948...
Low fermentable, oligo-, di-, mono-saccharides and polyol diet in the treatment of irritable bowel syndrome: A systematic review and meta-analysis from Nutrition
pubmed.ncbi.nlm.nih.gov/29129...
Low fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAP) diet improves symptoms in adults suffering from irritable bowel syndrome (IBS) compared to standard IBS diet: A meta-analysis of clinical studies from PLoS One
pubmed.ncbi.nlm.nih.gov/28806...
Nutritional, microbiological and psychosocial implications of the low FODMAP diet from the Journal of Gastroenterology and Hepatology
pubmed.ncbi.nlm.nih.gov/28244...
Books:
- Fibre Fuelled by Dr Will Bulsiewicz: amzn.to/4bzmUXP
- Every Body Should Know This by Dr Federica Amati: amzn.to/4blJsLg
- Food For Life by Prof. Tim Spector: amzn.to/4amZinu
Follow ZOE on Instagram: / zoe
Episode transcripts are available here: joinzoe.com/learn/category/po...
Is there a nutrition topic you’d like us to explore? Email us at [e-mail], and we’ll do our best to cover it.

[@mykylc]

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.

[@camillevote7901]

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

[@yvonneparkins4191]

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.

[@clarejames8785]

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.

[@thebard20]

@@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

[@RobynSaul]

@@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.

[@clarejames8785]

@@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.

[@barbarak3364]

I agree. I have the app and it’s very easy to use. Plenty of variety.

[@kd2533]

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.

[@kestag2110]

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]

I agree, there are plenty of low fodmap grains, fruit and vegetables to choose from.

[@AZ-le3zy]

Thank you for posting information about your experience.

[@ErnieMayberry]

@@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%.

[@rebeccaw9656]

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.

[@edwards8545]

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.

[@wanderingfree149]

Plz have him back for an interview on gastritis

[@rosethread5509]

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.

[@titch2114]

Thanks that was extremely interesting. Thanks for all the work you do, it’s very much appreciated.

[@jenniferperry2640]

This has been so incredibly helpful!

[@sherried79]

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!

[@annettestephens5337]

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.

[@ZsuzsaKarolySmith]

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.

[@Jay37_tech]

@@ZsuzsaKarolySmith wrong, keto is perfectly safe & healthy

[@amazinggrapes3045]

​@@Jay37_techit'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

[@ericaroccatello]

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

[@ambition112]

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

[@RobertaPeck]

Thanks for breaking down content by time stamps as it further helped clarify what is being taught.😊

[@Kitty12352]

Great AI tool

[@AnotherproblemOn]

Thanks a lot guys, love y'all so much, truly.

[@leeatbruhl7323]

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!

[@TheFerryFisherman]

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.

[@user-hi5ph8pb1x]

Super useful video! Thank you guys!!!

[@macsmiffy2197]

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!🫣

[@polinalist3187]

Very interesting topic and good explanation

[@kluskiztruskawkami]

Love this episode and the reference to how someone with digestive issues might actually feel when trying to improve their gut health.

[@D--man]

Thanks for the video

[@jamiebrennan5779]

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

[@MsJosiejo32]

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 😅

[@dteun]

Do you drink coffee?

[@eugeniavorobyova9088]

Were you able to tolerate fermented foods when doing low FODMAP?

[@amelia2656]

I put my spring onions in a glass of water on the window ledge and use the regrowing tops in my cooking.

[@nirpan]

@@dteun I did and it seems to always make my IBS worse after a while if not immediately!

[@sarahhoughton-birrell93]

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.

[@helenamcginty4920]

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.

[@clarejames8785]

Very important. Probably more so than diet.

[@marjoriewilkinson7814]

My Dr. put me on the Fodmap diet because of Barretts Esophagus. It made a big difference for me.

[@ringerheringa3052]

Perfect way to find out the foods you can eat without much problems. And which foods you can't.

[@guineapigsue7785]

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.

[@user-ze3gz1pu3y]

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!!

[@micamaik503]

I am curious.. Are you now able to eat carbs and fruits normally?

[@ZsuzsaKarolySmith]

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.

[@leeatbruhl7323]

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!

[@ZsuzsaKarolySmith]

@@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.

[@georgemcdougall7260]

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

[@gymtropic]

​@@Billeye25:37

[@rachelscottart6908]

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 .

[@janjohnson3414]

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

[@adrianbaker1408]

Doc B, legend.

[@debbie444]

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?

[@happytrails.]

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.

[@amelia2656]

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.

[@chandelie4]

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.

[@92redferrari]

Good background knowledge to FODMAP which i stumbled across this week.

[@george57l]

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]

Program? What program?

[@george57l]

@@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.

[@lindaripp5902]

Thanks

[@pamnash5657]

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.

[@lalylunssporadicchronicles6404]

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

[@user-on3oo6fg4f]

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

[@sarahhoughton-birrell93]

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.

[@user-on3oo6fg4f]

@@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

[@Aliali817]

please do a podcast on gastroperisis

[@user-gt1ol6oe6k]

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.

[@annpanton2377]

Love the matching glasses ❤

[@Caladcholg]

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.

[@amazinggrapes3045]

...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

[@joycebragg9661]

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.

[@clarejames8785]

My thoughts exactly. The fodmap diet is a diet for life for many people so it’s unpleasant when experiences are undermined.

[@TheVtpics]

Sometimes stress is a trigger holidays especially good or bad stress your body doesn’t distinguish

[@TheAshtonjones]

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]

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!

[@TheAshtonjones]

@@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.

[@vi3472]

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!

[@SynthaPak]

Try steaming your broccoli, it can help if you are sensitive to broccoli, try 1 cup every other day

[@PinkRose0910]

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.

[@MarthaM-xq6sv]

Most people don't realize how debilitating IBS can be. It can ruin people's lives and some have even committed suicide because of the terrible symptoms. Ot is vital to find out what suits you and low fodmap has given people back their lives.

[@alexdevcamp]

Interesting, the low fodmap foods are all some of my favorite foods I gravitate towards because they dont upset me.

[@stevengriggs9664]

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.

[@healthquest365]

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!

[@DrRyguy24]

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.

[@SuzanneU]

You may not be successful in reintroducing specific foods because you may have sensitivities or allergies to them.

[@anitaelghandor7295]

I tried the new plant protein drink Owyn,I love it😁😁😁😁🌟

[@tinaells8869]

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.

[@gregorycollins3096]

How would you rank the FODMAP categories in order of most common to least common causes of intolerance?

[@oxigen85]

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.)

[@saras.3389]

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 🤌🏼

[@Avaaa9494]

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

[@oysteinsoreide4323]

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.

[@oysteinsoreide4323]

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.

[@ZsuzsaKarolySmith]

Good to know and very reassuring! And yes, stress can be a trigger of digestive issues through the vagus nerve which regulates digestion!

[@carolshea3983]

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.

[@ZsuzsaKarolySmith]

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.

[@wonderwoman5528]

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 :)

[@VeganFriendlyNutritionist]

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.

[@erint5373]

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!

[@ZadakLeader]

Humans can't break down cellulose and fiber.

[@ZsuzsaKarolySmith]

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.

[@TheAshtonjones]

@@ZsuzsaKarolySmith do you have IBS-D or C if you don’t mind me asking? I have IBS-D…

[@Zhiivago]

You cant live without animal fats and flesh. You're not a cow.

[@lorrainesmith875]

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. 😊

[@itsagoodday2165]

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

[@debbie444]

What’s your view on the fetal transplant? Can it be used in conjunction with Low fodmap diet to help the gut improvement ?

[@dakini08]

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?

[@clarejames8785]

Sounds like a temporary case, which can happen. Those fermented foods are good for your microbiome though!

[@alivenow7457]

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.

[@terraloft]

So, could such intentionally aware nutritional intake keep a body from surgical removal of gall bladders?

[@lindyvandenbosch9539]

Which food is this?

[@romanyimesgen6136]

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.

[@kymberlybade1480]

Where can we get an extensive, accurate list of Fodmaps? I am going to have to try this.

[@kaweka260]

What about Non-fat Greek Yogurt? Is it a low FODMAP food?

[@monaabbassy3258]

So what food is good for digestion and absorption

[@kgu9870]

Fermented food

[@richardcane5682]

Meat, eggs and fish.

[@Jay37_tech]

High fat Meat, eggs, fish , Maybe fermented foods. Worst thing for digestion is fibre, seed oils & junk food Causes constipation , bloating & gas. Fibre may help if you eat a SAD.

[@elenadamian1654]

Beautiful people!!!

[@Fitzrovialitter]

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.

[@annawozniak6807]

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

[@geisha_live]

I cook low FODMAP menu every single day. I have fortunately good recipes!

[@hmaidhaydari9662]

In my case, garlic is the biggest trigger for gas and discomfort, specifically when eaten raw. I avoid garlic most of the time.

[@JoTracy]

I have chronic IBS What about lactose free cows milk? I can't stand plant milks in my tea n coffee 😢

[@amandaallen5335]

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!

[@user-qx3vv3lw1p]

But what to eat than if you can’t eat all of this foods?

[@cc-cd1yh]

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...

[@v.j.l.4073]

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.

[@jamesmcbeth4463]

From what Dr. B. said about the carnivore diet in another video, I doubt that he would recommend it.

[@helenamcginty4920]

If people still grew and cooked their own foods they would know how sweet eg pea pods are. We used to chew the pods then spit out the fibre. If, like me, you do lots of houseworky things at once you know the joy of burning onions, carrots etc and having to scour the burnt sugars off the pan. 😮😅

[@MrRjj4321]

i had Crohn's... was diagnosed in 2001 and i was completely cured in 1-2yrs by probiotics... just ferment FODMAP foods (or better yet, all your food) and it will predigest these and add the diverse microbiome... i will eat fermented food as much as possible because it is way more nutritious, or i should say bioavailable...

[@ShaunPeterKelly]

I will be watching many more of your short podcasts from now on, the 2 hour ones are just far too long.

[@amandaallen5335]

I'm told eggs are good but I have awful issues eating egg in any form.... They're a good source of all sorts of things but..... If love a idea as to why. Also I can't eat Apple's or pears or peaches are but if I cook them I have no issues.... Weird how foods effect us

[@willalm830]

no idea what that was about ?

[@pepper419]

I hit a subscribe button, when and if I approve of the content, and not before.

[@Chris-tw8fu]

Why don’t you have Zoe Harcombe on your poodcast

[@dinapawlow1622]

❤ for thé algorithme

[@douglasnowak3116]

Would the need for going on a low fodmap diet have anything to do with not chewing food enough…? I am making this comment because i’ve heard from a reliable source that if you chew your food more your syliva breaks down carbohydrates and you can actually taste the sweetness of the carbs turning into sugar IN YOUR MOUTH…i’m connecting some dots here…is there some truth to this…?

[@crashmyzebra]

What Archer just said

[@ThuLe-eh1xe]

What is FODMAP?

[@jnaylor9517]

Ive had digestive issues for years even though eating a variety of fruit and vegetables. By following a low FODMAP diet and slowly introducing foods, i am finding out what is causing very smelly embarrassng gas throughtout the day and diahorrhea. Therefore certain FODMAPS are bad for me. So remember please no one diet fits all. Find out what suits you.

[@diegodilberto4218]

I didn't know Harry Kane was also a nutritionist

[@dsears]

If only I had a nickel for every time he says "Johnathan" haha.

[@lizhodgson6696]

It's a shame that Jonathan describes the low FODMAP stage as meat and rice. I'm not interested in cooking but I managed it during lockdown after a diagnosis of microscopic colitis with no help, by including all the foods that are low fodmap but full of fibre and flavour and nutrition. Rocket, green beans, raspberries, rhubarb - all of which I grow myself - it's really not hard! Heaps of nuts and seeds. Oats. Buckwheat flour. Carrots, potatoes. Eggs. Many cheeses. My only worry is that resorting to gluten-free products like flour mixes can mean that the foods are too processed. So please don't make it sound impossibly boring.

[@GreenTea4Me]

can you recover from Celiac Disease and eat "normal" ?

[@ingridbizio7217]

There is no cure for Celiac but if you live strictly gluten free, your small intestinal damage will heal and you will be able to live a healthy life. I have 2 adult children with Celiac Disease and they both live gjuten free. As soon as they inadvertently consume gluten they feel sick. Wheat Gluten is hidden in so many foods. You really have to start reading labels on food and look for ingredients.