Hi Margaret,
My fodmap journey has been very convoluted and results obfuscated……so I’ve gone to a dietician for help. Her plan –
*eat strictly low fodmap until your gut is has settled, 6-8 weeks
*select one section of the fodmap empire (i.e. either fructans, GOS, lactose or polyols) and choose your fave foods in that section. (I chose GOS)
*with one only food, (for me, onion) try a v small dose (1/4 cup) with your meal.
*wait for 24 hrs and diarize any symptoms. If significant symptoms, abandon that food.
*if tolerated, try that same food at double the original dose (my case,1/2 cup)
*wait for 24 hrs and diarize any symptoms. If significant symptoms, abandon that food.
*if tolerated, try that same food at four times the original dose (my case,1 cup)
After any adverse reaction, wait until the gut settles for as long as it takes, before proceeding onto next trial.
*try another food from the same section. (garlic – 1/2 clove, 1 clove, 2 cloves)

If you follow these guidelines you will learn just which are your trigger foods and how much of them you can eat (if at all) before triggering a reaction.

The Monash University FODMAP phone app, although pricey, is a godsend in my view.

Good luck!

Margrethe, I did not find modifying FODMAPs difficult in Thailand. Rice noodle dishes are everywhere. Spring rolls filled with tofu or shrimp were easy to find. I am not particularly sensitive to garlic—so that made it easier for me. I did find that fresh foods were everywhere and finding a yummy salad was easy. I always bring snacks with me when I travel. I encourage you to do the same. It was helpful to have easy to tolerate foods at my fingertips when I was at the beach or hiking around. Thailand is a magical place. I really hope to get back there again!

Thailand was amazing, Kate. Worth the long flight.