Swapped bread for (genuine) sourdough bread but still not consuming too much bread.

Drastically reduced the dried/rehydrated fruit raisins, cranberries, figs, trail mix sugar bomb.

Swapped cashews for walnuts, almonds and pumpkin seeds.

Didn't realise Honey is actually high when it comes to FODMAP, replaced with Maple Syrup.

Upped boiled rice and potatoes that then get cooled in the fridge for at least 24hrs (forms resistant starch)

Cold rice can be used sweet or savoury, such as add yoghurt, blueberries, banana, nuts, teaspoon of Ceylon Cinnamon. Or just rice with tuna, meat, eggs.

Used to think eggs upset my guts but it was the sugars mixed with the eggs.

Chilled potato cubes can be eaten cold/salad or quickly fried in olive oil/butter.

Avoiding fatty or processed meat in the evening as prone to waking up the next day with a headache (histamine? nitrates?)

Still eat a few biscuits, some cheese, dark chocolate and milk in tea & coffee but if you struggle with your guts - you should definitely look into that FODMAP stuff.

https://blossom.primal.net/0eb82d0b18d28218cd94c1b7642420d25db7205d7f65d4fcc56adef5aeef9eda.webp