#FODMAP app

[regimepure]

Régime FODMAP : Guide Complet et Conseils Pratiques

Le régime FODMAP est devenu un sujet brûlant dans le domaine de la nutrition et de la santé digestive. Mais qu'est-ce que le régime FODMAP, exactement, et comment peut-il aider ceux qui souffrent de troubles gastro-intestinaux tels que le syndrome du côlon irritable (SCI) ?

Qu'est-ce que le Régime FODMAP ?

Les FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols) sont des sucres fermentescibles présents dans de nombreux aliments courants. Pour certaines personnes, ces composés peuvent être difficiles à digérer, entraînant des symptômes désagréables tels que ballonnements, gaz, douleurs abdominales et diarrhée.

Le régime FODMAP est une approche diététique qui vise à réduire la consommation de ces sucres fermentescibles afin de soulager les symptômes du SCI et d'autres troubles gastro-intestinaux. En éliminant ou en réduisant les aliments riches en FODMAP de l'alimentation, de nombreuses personnes ont constaté une amélioration significative de leurs symptômes digestifs.

Les Principes du Régime FODMAP

Le régime FODMAP se décompose en plusieurs phases :

Phase d'élimination : Pendant cette phase, les aliments riches en FODMAP sont éliminés de l'alimentation pendant une période de temps déterminée, généralement de deux à six semaines.

Phase de réintroduction : Une fois la phase d'élimination terminée et les symptômes soulagés, les aliments FODMAP sont réintroduits un par un pour déterminer lesquels peuvent être tolérés et en quelle quantité.

Phase de personnalisation : En fonction des réponses individuelles, un régime alimentaire personnalisé est établi pour chaque personne, en tenant compte des aliments tolérés et de leurs quantités.

Aliments à Éviter et Aliments Autorisés

Pendant la phase d'élimination du régime FODMAP, il est important d'éviter les aliments riches en FODMAP tels que :

Les oignons et l'ail

Les produits laitiers contenant du lactose

Les légumineuses

Certains fruits tels que les pommes, les poires et les cerises

Certains légumes tels que les choux, les champignons et les asperges

En revanche, de nombreux aliments sont autorisés dans le cadre du régime FODMAP, notamment :

Les viandes maigres

Le poisson

Les œufs

Les céréales sans gluten, comme le riz et le quinoa

Certains fruits et légumes à faible teneur en FODMAP, comme les fraises, les bananes et les carottes

Conseils Pratiques pour Suivre le Régime FODMAP

Suivre un régime FODMAP peut sembler intimidant au début, mais avec un peu de planification et de créativité, il est tout à fait possible de manger délicieusement tout en respectant les principes du régime. Voici quelques conseils pratiques pour vous aider en cours de route :

Planifiez vos repas à l'avance : En planifiant vos repas à l'avance, vous pouvez vous assurer de toujours avoir des options adaptées au régime FODMAP sous la main.

Familiarisez-vous avec les étiquettes nutritionnelles : Apprenez à repérer les aliments riches en FODMAP sur les étiquettes nutritionnelles afin de prendre des décisions éclairées lors de vos achats.

Expérimentez avec de nouvelles recettes : Essayez de nouvelles recettes et techniques de cuisson pour diversifier votre alimentation tout en respectant les principes du régime FODMAP.

Consultez un professionnel de la santé : Si vous envisagez de suivre le régime FODMAP, consultez d'abord un professionnel de la santé, de préférence un diététicien ou un nutritionniste spécialisé dans les troubles gastro-intestinaux.

Conclusion

Le régime FODMAP est une approche diététique prometteuse pour soulager les symptômes du syndrome du côlon irritable et d'autres troubles gastro-intestinaux. En suivant les principes du régime et en faisant preuve de créativité dans votre alimentation, vous pouvez réduire vos symptômes digestifs et améliorer votre qualité de vie.

Si vous souhaitez lire plus d’informations sur le régime FODMAP, visitez → Régime FODMAP : Guide Complet et Conseils Pratiques

[dduane]

I just saw from your comment on the shrinkflation post that you’re also lactose intolerant with IBS. So listen. This weekend I made Nutella-stuffed chocolate chip cookies, and in doing so realised Nutella is a HUGE trigger for me. It’s been years since I ate it so it came as a total surprise. And the cookies were Amazing, so this is just crushing.

Anyway I see your post and I think, you’ve probably been doing this a while, I’ve seen on other posts that you like chocolate, perhaps you have also encountered this issue and have found a Nutella replacement that’s actually good?

Help me Obi Wan.

I wish I could be sure to be of some genuine help here, as IBS seems to be one of those Every Person Their Own Test Tube things. I may get good mileage out of a strategy, but yours may seriously vary.

Re: chocolate: I don't seem to be bothered by it as such. It's the associated milk content that seems to cause me the most problems, so I watch the package labeling closely for that—and fortunately EU package labeling as regards allergens and triggers is, by and large, very good.

I've been using the Monash University FODMAP method of helping to control IBS, but am surprised to find that its associated app doesn't seem to say anything about Nutella. (Which strikes me as a bit weird, but I may be searching incorrectly.) ...Casa de Sante (which is a third-party site that sells "gut supplements") suggests that Nutella is low-FODMAP due to containing fairly low amounts of known triggers. So, all right, that's nice.... but I'll still take that assessment with a grain of salt, as these are people who want to sell you IBS-adjacent supplements.

Here's where things get complicated, though. I do occasionally have a little Nutella (or the non-branded version of it that we get from our local supplier of baking goods, Kells Wholemeal.) And because I carefully restrain myself, I haven't as yet had any problems, because I always take a lactase supplement—a.k.a. Lactaid or similar—along with them. Because lactase is (relatively) cheap, and spending two or three days swollen up and in pain from having gotten careless with myself is not.

As regards the branded stuff, though, there's a problem. European Nutella and US Nutella are not the same animal... and the US version of Nutella is apparently disquietingly cagey about its labeling. It's apparently difficult to tell whether the portion size of the Nutella you're ingesting has enough skimmed milk powder and/or whey in it to set your lactose intolerance off.

My advice to you would be this (and as usual, you know what advice that costs you nothing tends to be worth... But anyway): don't eat Nutella without taking a Lactaid or similar first. Two reasons: (a) To cover your butt. (b) To help act in establishing a basis for any further diagnostics you need to do. If you have some Nutella after having taken lactase, and still have internal trouble afterwards, then it's a fair bet something else in the stuff is triggering the IBS side rather than the lactose-intolerance side of the equation. That soy-based lecithin, for example. I'd be a bit suspicious about that. (Soy, unfortunately, is one of my own triggers. I can still have tofu, but only so, so carefully.)

...And then, after that, act accordingly to what you've discovered. One thing about my intolerance that I do know: it's come and gone without warning* over many years—sometimes receding into the background completely, suddenly getting much worse without apparent rhyme or reason. So an amount of lactose that once wouldn't have troubled you very much might now be one that you have to watch out for. Or else you simply exceeded what is now a wise portion-control amount for you when you got into those cookies.

(sigh) It's the imponderables associated with handling this problem from day to day that are the most annoying aspect of it. I'm not wild about the wariness with which I have to approach a lot of foods these days—not least because this is Ireland, and in this historically heavily-dairy-based culture, food processors will sneak milk into any damn thing without warning. :) But you do what you've gotta do to get by... which means that, outside of the house, I don't put anything in my mouth without having the lactase pills nearby.

Anyway: hope this helps!

*It also doesn't help that my earliest attacks happened before lactose intolerance was widely recognized as being a problem for a significant portion of the planet's population.

[jmtorres]

how to math foods from their nutrition info and ingredient list:

in the US, ingredient lists have to be in order from largest to smallest amount. so like I'm looking at these chicken gyoza I get from Sprouts:

nutrition label:

serving size: 7 gyoza, or 140g. This is slightly complicated by the fact that the ingredients list (below) is divided into filling and wrapper, but I'm mostly interested in mathing out the filling anyway. by looking up gyoza wrappers separately I have determined 7 wrappers is around 39-40g. (fodmap app says I'm good up to like. 30 wrappers. yay I don't have to worry about the wrappers.)

So I'm looking at a serving size of 100g for the filling.

the ingredient list looks like this:

Ingredients: Filling: Boneless Chicken, Cabbage, Sugar, Salt, Onion, Soybean Oil, Sesame Seed Oil, Ginger, Garlic, White Pepper. Wrapper: Unbleached And Enriched Wheat Flour (Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Water, Food Starch, Salt, Soybean Oil.

Because the ingredient list is by amount, I know that chicken (the first ingredient) could be almost all of that 100g, but the most cabbage (second ingredient) there could be is just under 50g, because there has to be more chicken than cabbage. and the same applies down the line. so the list is:

chicken - less than 100g

cabbage - less than 50g (half)

sugar - less than 33g (one third)

salt - less than 25g (one fourth) 1.6g (see below)

onion - less than 20g (one fifth) 1.6g

soybean oil - less than 17g (one sixth) 1.6g

sesame oil - less than 14g (one seventh)1.6g

ginger - less than 12.5g (one eighth) 1.6g

garlic - less than 11g (one ninth) 1.6g

white pepper - less than 10g (one tenth) 1.6g

and likely everything from sugar down is actually much lower -- you don't have your seasonings take up a third of your material. but those are the greatest amounts a serving could contain based on this nutritional label. and in fact, I can look up what the sodium content is--650mg, or less than a single gram, according to the nutrition label. sodium is about 40% of salt's mass so call that 1.6g salt, and then figure out that everything lower on the list than salt (4) has to also be less than 1.6g. (and. salt is also in the wrappers. so this is more salt and more subsequent seasonings than is in the fillings. 1.6g is our high safety estimate.)

so, what does my fodmap app say about these ingredients?

chicken's fine, don't need to worry about my meats pretty much.

cabbage: safe serve is 75g. I'm good.

sugar: safe serve is 50g. I'm good.

salt: does not contain fodmaps

onion: 12g is a yellow serve. but since we know onion actually has to be less than 1.6g, I think this is safe.

oils: no fodmaps

ginger: 5g is a safe serve, since we're under 1.6g we're good.

garlic: I had to look up a bunch of stuff to figure out what qualifies as a safe serve of garlic, because it's miniscule. but it's like 1.46g. that's close enough to 1.6g (and garlic is enough ingredients down from that salt) that I think this is probably safe.

white pepper: not sure, but black pepper would be fine?

Yay, I can eat a serving of these gyoza! my tendency to eat two servings for a meal might be pushing things but like. overall. safe food despite inclusion of fodmap ingredients due to how little of those ingredients are actually in there.

I do shit like this in my head like all the time. like when I'm trying to figure out how much lactose a cheese has, I'll check its sugar content. regular milk runs at about 4% lactose but I know 1-2% is generally safe for me to consume, so if the g of sugar in a cheese is less than 2% of the serving size I'll know it's okay for my level of lactose intolerance. (although there's a complication on sugar! if the amount of sugar in a serving is less than 5 calories - less than about a gram - the label does not have to report it! which is why tic tacs are listed at 0 calories and 0g of sugar even though their primary ingredient is sugar. because a serving size is less than half a gram. anyway this means that if i'm looking at a label that says 0g sugar and i want to be sure the percent of sugar (that is potentially lactose) is less than 2% of the serving, that serving size has to be at least 50g for me to be sure the "rounded down" to zero sugar is still at a safe amount. tricky with cream cheese where they set the serving at 30g.)

anyway shoutout to the gnocchi company (Del Cecco ftw) that put on the ingredient list that the first ingredient (mashed potatoes) comprised 80% of the gnocchi and the second ingredient (potato starch) comprised 15%, you made my life so much easier.

[forcesensitivebantha]

yo if anyone has food restrictions/allergies can I suggest the app "Fig"/food is good, it scans labels and you can set allergies dietary needs ect. I'm on a fodmap elimination diet and this is literally a life changer

[yellow-yarrow]

cw diet and weight mention

every time I talk about my dietary restrictions to people they tell me oof that sounds rough, go see a dietician, but the last time I visited one she told me things like, follow the low fodmap diet, only eat small portions, do intermediate fasting, stop eating meat, and when I told her that I've been losing weight in the last few years and it's a problem and I want to gain weight she was like. well just eat more. HOW. and I told her an app told me I need to eat 2000 calories a day to slowly gain weight and I asked if that was accurate, she went '....well if you eat 1500 you can keep your current weight" oooh my god. thats not what want at all. are you insane, I'm literally underweight. why do dieticians hate the idea of weight gain and fatness. do I need to see one that's specialized in like athletes and anorexics to get actual advice on how to gain weight. whats wrong with everyone

[eurydices-ghost]

I’ve been using this one AI app called Perplexity for a bit now. It basically searches the web and then summarizes the top results, with links to where it gets each line of information. It’s an easy way to quickly get info instead of wading through multiple clickbait/SEO spam results for searches that would yield such. E.g. “how many calories are in a russet potato?” “are grapes low-FODMAP?” those sorts of queries.

Anyway, 2 things I’ve noticed lately:

1) With SEO spam sites using AI to generate their SEO spam, sometimes you wind up having Perplexity cite a website that was clearly AI generated. It’s AI all the way down! It’s given me very conflicting information on how to care for my jumping spider, for instance, because some of the top sites don’t appear to be written by a human.

2) There’s no ads anywhere. I know I’m not the first to point this out but the fact that we’re in the pre-enshittification era of AI is naturally going to make us want to use AI tools, since they’re free and don’t have ads. Put ads in this stuff and suddenly it’s about as nice of a UX as Google already is. GenAI is going to be really, really enshittified in 15 years.

[tipsywench]

bought the monash fodmap app and oh boy have I been eating all the wrong shit lol

also my portions suck, I need a food scale

[timemachineyeah]

I feel like this must exist, even if it’s probably expensive, but my internet search skills are failing me if it does, so

Does anyone know of any meal kit services that specialize in elimination diets used to diagnose food insensitivity or allergy? Like FODMAP or similar?

Like you subscribe and for the first couple weeks they send you meal kits (and maybe snacks?) that have, like, no common allergens in them. Then you pick one at a time what you want to add back in (dairy or gluten or eggs or whatever) and they send you appropriate meals and you say what ingredients you want to keep or get rid of until like 8-12 weeks have passed and hopefully you’ve figured stuff out? They might have their own symptom tracker or you track symptoms yourself. Doesn’t matter.

Here’s the thing. This is very much something I need to do. But my planning and organizing brain has been bad times lately. And even when I’m at my best, feeding myself is always the first executive function to falter. I need to do this because my health has been bad, but every time I sit down to figure out what I am going to eat and how to monitor it all I get so overwhelmed.

I feel like there has to be an app and a meal kit. Something. Enough people do elimination diets to diagnose their food sensitivities, surely someone is selling it in a way that isn’t a complete scam. I feel like I’ve even seen it somewhere before. Anyone know where to look? Thank you 🙏 💕

[adoctorx]

Dietary changes like eating more salt and drinking more fluids may help with POTS symptoms. A gluten-free or low FODMAP diet might also help with certain symptoms. When you have postural orthostatic tachycardia syndrome (POTS), your heart may beat very fast after you stand up from a sitting or lying position. You may get dizzy, lightheaded, or faint. That’s because POTS causes less blood to return to your heart after you change positions. Anyone can get POTS, but females ages 15–50 are more likely to experience it. Although symptoms generally improve as you age, changing your diet can also help you avoid getting dizzy and lightheaded as often. Here are some diet tips to help you manage your POTS symptoms. 1. Drink enough fluids each day It’s essential to drink enough each day, especially if you have POTS, which causes a reduced blood volume. Experts recommend 2–3 liters (68–101 ounces) of fluids daily. But be sure to check with a doctor if you have heart or kidney disease. Ways to drink more every day include: drinking as soon as you wake up using a water-tracking app drinking a glass of water before each meal replacing other drinks with water keeping a reusable water bottle near you drinking one glass of water per hour at work Another tip: Drink 2 cups (480 milliliters) of cold liquid if you feel faint. That may help boost your blood pressure and lower your heart rate. Beverages to avoid with POTS Drinking more fluid can help with POTS because it can increase blood volume. However, some people may find some drinks unhelpful. Alcohol may make POTS worse because it is a diuretic, meaning it makes you lose fluid, lowering your blood volume. Drinking caffeinated beverages may or may not help. Some people find caffeine helps their symptoms, while others find it makes them worse. The authors of a 2021 research review suggested that people with POTS try caffeinated beverages only if other methods don’t work. Was this helpful? 2. Increase your salt intake Several studies have found that eating more salt may help with POTS symptoms. For example, a recent small study of 27 people found that people with POTS who ate a high sodium diet had fewer symptoms. Recommendations for how much salt people with POTS should aim to eat each day vary from 6–20 grams. Salt is about 40% sodium, so this equals about 2.4–8 grams of sodium. Since this is well above the recommendation of the American Heart Association, check with a doctor first, especially if you have heart or kidney disease. Some salty snack ideas include: pickles olives salted nuts and seeds popcorn cheese anchovies smoked fish miso sauces such as cheese or gravy 3. Reduce your carbohydrate intake Large, carbohydrate-rich meals can cause your body to divert more blood to your digestive tract, possibly worsening POTS symptoms. With POTS, common gastrointestinal (GI) problems include: nausea vomiting bloating diarrhea constipation Foods with a higher glycemic index — meaning your body breaks them down faster — divert blood flow. You can manage your symptoms by basing your meals around vegetable or animal protein and smaller amounts of whole-grain carbohydrates like brown rice, sweet potato, or seeded bread such as rye. People with POTS may also be more likely to have glucose intolerance, a risk for type 2 diabetes. Reducing your simple carbohydrates and replacing them with protein and fiber can help. Foods to eat with POTS dietary supplements recommended by a doctor probiotic and prebiotic foods whole grains like brown rice high protein foods like soy foods and lean meats healthy, salty foods like nuts, pickles, or popcorn Foods to avoid with POTS simple carbs like white rice and sugar sweets baked goods pretzels and chips white bread, white pasta 4. Consume smaller meals Eating a big meal can make anyone sleepy, but it can especially aggravate POTS symptoms.

Digestion causes your body to divert blood from the rest of the body toward the digestive tract. You can avoid this by eating smaller, more frequent meals. Eating smaller meals can help you keep your energy level steady. It can also help if you experience nausea, a common POTS symptom. Experts recommend five to six small meals a day. 5. Identify and avoid food triggers Food allergies and sensitivities may contribute to POTS symptoms. According to a 2018 review, people with POTS commonly report food allergies and intolerances, as well as irritable bowel syndrome (IBS). Gluten may be a common food trigger for POTS. A small 2022 study found that a gluten-free diet helped reduce POTS symptoms. However, the researchers noted the need for larger studies. You could try eliminating certain foods from your diet to see which ones trigger POTS symptoms. POTS and IBS People with POTS often report also having IBS. IBS causes uncomfortable symptoms such as: diarrhea constipation bloating gas Some research suggests that a low FODMAP diet might help reduce IBS symptoms in people with dysautonomias like POTS. FODMAPs (fermentable oligo-, di-, monosaccharides, and polyols) are foods that are difficult to digest and may contribute to IBS symptoms. Frequently asked questions What diets are good for people with POTS? Because many people with POTS also have uncomfortable GI symptoms or IBS, some experts recommend a gluten-free or low FODMAP diet. A higher-sodium diet can also help with symptoms, but check with a doctor first, especially if you have heart or kidney disease. What aggravates POTS? Common triggers of POTS symptoms include: getting overheated eating refined carbohydrates like white bread being dehydrated or not drinking enough exercise getting your period resting too much pregnancy trauma viral illness major surgery Does POTS get worse when you eat? POTS symptoms can get worse when you eat large meals because digestion diverts large amounts of blood to your GI tract and away from your heart and brain. This can worsen symptoms. Eating smaller, more frequent meals throughout the day is better to avoid worsening your symptoms. Can POTS cause weight gain? POTS is more commonly associated with weight loss than weight gain. That may be because POTS symptoms, such as nausea, make it harder to take in or process enough calories from food. Takeaway Dietary changes may help reduce POTS symptoms. Drinking more fluids and adding salt to your diet can help, as can eating smaller, more frequent meals throughout the day. You may also want to avoid alcohol, fizzy beverages, and refined carbohydrates like white bread and pasta. GI symptoms can often accompany POTS. Gluten-free and low FODMAP diets may help relieve some of those symptoms. Talk with a doctor about what other changes you could make to reduce your symptoms.

[fcukfodmap]

Day 30: Low-FODMAP Shepherd's Pie

I've been on a run of casseroles, so I figured I'd continue the trend by attempting to make a low-FODMAP version of the beloved Midwestern standby, Tater Tot Hotdish. The first real obstacle is that the tradition gravy/binder in the dish is a can of Campbell's Cream of Mushroom soup, and just about all the ingredients in that are forbidden. I just went with a basic sauce made out of broth, milk, and some Parmesan for creaminess, which was good.

But it turned out I was unable to source any tater tots that were low-FODMAP -- onions, donchaknow -- even though the Fig app claims they exist. I assume they're regional brands not carried at the local SuperOne. I ended up using hash browns which I thought had a similar vibe. The finished product ended up tasting and looking more like a shepherd's pie than tater tot hotdish, and a lot, so I just went with it. To the recipe:

Low-FODMAP Shepherd's Pie

1 1/2 lbs green beans, trimmed and cut into 1/2 inch lengths

1 c diced carrots

1 1/2 lbs ground beef

1 tbsp fresh thyme, minced

3 tbsp brown rice flour

1 c water mixed with 1 tbsp beef-style Better Than Bullion

2/3 c lactose-free whole milk

1 c shredded Parmesan

8 oz can of water chestnuts, cut into matchsticks

3-4 c frozen hash browns

shredded mozzarella, optional

oil, salt and pepper

Preheat oven to 450F and position a rack in the upper middle of the oven. Steam green beans until bright green and this side of done.

Meanwhile, in a Dutch oven or a high-walled skillet, cook the carrots in a little oil over medium heat until beginning to soften, about 5 minutes. Crumble in the ground beef, thyme, 1/2 tsp salt and 1/2 tsp pepper and cook until well browned and most of the liquid is evaporated.

Mix in the rice flour, and then pour in broth and milk, scraping up any brown bits. Cook until the sauce has thickened, about 5 minutes. Off heat, mix in the Parmesan, then the water chestnuts and green beans. Pour into a 2 qt baking dish.

Cover with a layer of hash browns, and sprinkle with mozzarella, if using. Bake until bubbling and browned on the top, about 30 minutes. Let stand for 10 minutes.

Like most hotdishes, the ingredients list was largely dictated by what I had to use up in the fridge or pantry. I had a couple sad carrots, but I would have used more if I had them. The water chestnuts were in the pantry, and I thought they'd add an interesting crunch, which they did. The kids liked it, and one declared it better than the mac & cheese, that honestly isn't saying much.

I went with Better Than Bullion because most commercially made broths have a bunch of stuff on the no list, like celery or onions, and this seemed like the lowest-FODMAP of the available options. I suppose you could make your own broth, but, brother, I have a full time job, and I ain't doing that. Repeat after me: it's a low-FODMAP diet, not a no-FODMAP diet.

So. This ended up working out in a way I did not expect, but I'm glad it worked out.

Disclaimer: I am no dietician. I'm doing my best to minimize FODMAPs in my diet, but it's possible for me to be misinformed or mistaken about various ingredients.

[pflugerluger8]

Production Report #5

The past two weeks have been extremely challenging for me personally, which has affected my progress with my project. I had reached the phase where I was ready to schedule a final round of user testing on my high fidelity prototype.

I was suddenly struck with awful intestinal symptoms, which included pain and bloating. I was hoping the issue would resolve on its own, but it soon became clear that I needed to see my doctor to get any relief. I was diagnosed with lactose intolerance and irritable bowel syndrome (IBS), both of which are chronic. I was prescribed medication and was placed on the FODMAP diet. I had to reschedule all of my testing sessions so that I could balance resting in bed with trips to the grocery store to get new food that I was allowed to eat. And thus began a painful journey of living a lifetime of dietary restrictions.

The biggest lesson I have learned the past two weeks is that you can’t push a project forward if your health isn’t optimal. I felt guilty rescheduling sessions because I felt as though I was wasting people’s time. However, once I explained that I was not well enough to conduct the session, I discovered that people are incredibly kind and understanding. Everyone I had to reschedule told me to let them know when I felt well enough to conduct their session. It took me two weeks to get the sessions done. I was hoping to spend one week on the sessions and another week on the changes, but I had to readjust my plans. I have learned to be more forgiving for falling short of the high expectations I set on myself.

Once I was able to sit down for a session, I followed the same procedure as my previous sessions, but with a new prototype to test. I sat with a notebook and prompted the user to complete specific navigation tasks, such as navigating to the wish list page or finding an item to reserve to complete the main user flow. As the user completed each task, I took notes on my physical notebook, which I would later transcribe into a Google Sheets document. Once the user completed all of the tasks, I opened the voice recorder on my phone and asked open-ended questions, such as how they felt about the app and if they had any suggestions for improvement on either the design itself or the user flow. After the recording was completed, I would summarize the points the user made in my Google Sheets document. I would then refer to this document when I went back to Figma to prepare my project for final submission.

I used to push through projects even if I was unwell, mentally or physically, because I strive to get things done in an accurate and timely manner. I ended up not performing as well as I hoped at the cost of making my health worse. In order to manage my IBS, I had to decrease my stress levels. By working on this project piece by piece and by listening to what my body needed, I was able to complete the project, even though it took more time than I wanted to. I’m hoping that I can use my time off this summer to focus on healing and coming back refreshed for the fall semester.

[tummyfriendlyfoodie]

Tomato Basil Salad with Rice Paper Crisps

Salad Ingredients

Tomatoes

Fresh Basil

Salt

Black Pepper

Olive Oil (garlic infused oil is nice)

Steps:

Chop the tomatoes and the basil. Then just mix em all together, it's a salad, make it to taste!

You can eat this salad with whatever you choose, I chose to try and eat it with Rice Paper crisps as an alternative to a sliced baguette bcuz rice is more fodmap friendly. Rice paper definitely isn't as filling as bread however.

NOTES:

So tomatoes have fructose but there is a fodmap friendly serving size, however some people tolerate it better than others. The recommended serving size is 1/2 a medium tomato according to the monash app. Idk what medium means but I had 3 'small' ones imo. They're normal tomatoes... but I am not in the US so idk what variety it is but it's not those big ones used for sandwiches.

Crisps Ingredients:

Rice Paper

Water (for soaking the rice paper)

Oil (for frying)

Steps:

Prepare your frying pan with a thin layer of oil, just enough to cover the rice paper. Heat on low heat.

Cut the rice paper to whatever size you desire. I recommend quarters, though if you have round rice paper maybe cut it slightly like a pizza ie. triangles. Don't make them too small though. Soak the rice paper for about 5 seconds in water and remove it, letting it absorb the water and become soft. It gets very sticky so you have to do this one by one and throw them in the pan as soon as it softens.

Fry for 30 seconds to 1 minute depending on size.

Remove from oil and let cool slightly.

Then spoon your salad with it and eat and enjoy! Since it is rice paper, it will be crunchy but also have some chew depending on if it folds over itself when frying. Try not to let it fold over too much because it will get tough to eat.

I've seen people say to fry without soaking it in the water, but i tried that and it was horrible. It was hard and stuck to my teeth in an unpleasant fashion and I couldn't get it out without digging for ages.

Don't be worried about it pitching a lot because of water, the paper will absorb the water and get soft. A little longer and it will get sticky.

[jacobhm5]

Become informed and stay on Track with the Candor App. 

Want effortless tracking of your Low FODMAP diet? Look no further than the Candor App - designed by experts so users can master their nutritional needs quickly and easily at home or away from home using intuitive meal planners, food diaries plus access to educational learnings packed into one convenient place online where they are free to use anytime day or night whenever necessary!

Read more: https://candor.health/app/

[elvenmoans]

My doctor reconfirmed that I need to stay on strict low-fodmap diet because its the only thing we ever tried that keeps my random malnutrition away

Its so limiting that its rare to be on for very long. Most people find one or two fodmap they can't process and move on. I can only kind of process milk

I can't have:

garlic

onion

most grains including wheat

legumes

most fruits

broccoli

most mushrooms

celery

green bell pepper

+So much more off limit veggies with such randomness that i need an app from a university to keep track

When I go to potlucks I basically have to only eat things I bring and from fruit and veggies plates I can pick at

it sucksssss ive been doing this for years

[lowfodmapg]

Low FODMAP diet tip - Kitchen scale

I cannot tell you how important a good kitchen scale is on a Low FODMAP diet. 1st – it is much faster than measuring 2nd – it is much more accurate than measuring 3rd – when you use the Monash app, you will get measurements and weight – the weight will usually be more than the measurements. Let’s look at raisins, for example, in Monash’s app.  It gives a green light at 1 tablespoon or 13 grams…

[credahealth]

Benefits of fiber: - Prevents weight gain - Reduces cholesterol - Release of less insulin after eating them - Improves gut health by becoming food for beneficial bacteria that live in the gut Following a diet low in FODMAPs can ease symptoms of irritable bowel syndrome. One of the challenges of low FODMAP diet is lack of choices for #highfiberfoods.  Get the app: 

Play Store

App Store