This post provides an overview of the low FODMAP diet for MCAS and SIBO.
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Table of Contents
What is the low FODMAP diet?
A low FODMAP diet can be a temporary solution when you are first diagnosed with MCAS, when treating SIBO, when you have Irritable Bowel Syndrome (IBS), or when you want to reset your digestion.
FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are fermentable carbohydrates. Many people can tolerate FODMAPS without any issues, but some people are unable to break them down. When carbohydrates ferment too much (often because of gut bacteria dysbiosis) this can cause symptoms of stomach pain, bloating, and diarrhea. See my post on SIBO here.
High FODMAP diets can increase urinary histamine, whereas a low FODMAP diet reduces histamine. High FODMAP foods can therefore activate mast cells. See the list of high and low-FODMAP foods below.
Who is Betsy Leighton?
I’m a writer, blogger, and healer dedicated to helping individuals reconnect with their innate peace and wholeness by healing nervous system dysregulation. My personal experience with chronic illness called Mast Cell Activation Syndrome (MCAS) shapes my work, and my content offers tools to empower those with chronic illness to improve their well-being and take charge of their health.
I created the Sacred Self-Healing Method and am a trained and certified Safe and Sound Protocol provider, an author, blogger, and A Course in Miracles Teacher. I hold a Master of Divinity in Spiritual Counseling and am a trained spiritual mentor, with certificates in sound healing, aromatherapy, nutrition, and Sacred Deathcare. I offer a self-study certificate program in the Sacred Self-Healing Method, provide spiritual counseling and coaching, courses, and supported subscriptions for the Safe and Sound Protocol.
What is MCAS?
Mast Cell Activation Syndrome (MCAS) is a chronic condition that affects all organ systems. It can cause severe, disabling symptoms every day, including potentially fatal anaphylaxis. MCAS often occurs with other chronic conditions like Ehlers-Danlos Syndrome (EDS) and Postural Orthostatic Tachycardia Syndrome (POTS). Managing MCAS is challenging because many healthcare providers are unaware of it, and diagnostic tests can be unreliable. Treatments include antihistamines and mast cell stabilizers, as well as avoiding triggers. Check out this post on managing MCAS.
The bucket theory
The bucket theory simplifies understanding symptom reactions with MCAS. Imagine your body as an empty bucket you don’t want to overflow. Reactions to various stimuli fill the histamine bucket at different rates, forming the total histamine level (how full your bucket is). More histamine means more symptoms. By managing triggers, reducing exposures, and taking medications and supplements, you can control your bucket’s level.
Know your typical symptom progression
Understanding your symptom progression during a flare is key to developing your rescue plan. This post discusses how to recognize symptom progression so you can be prepared to address them.
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Low FODMAP and low histamine food list
Monash University has created the gold standard list of foods for the low FODMAP diet. They also offer a regularly updated smartphone app. But the Monash list does not factor in histamine. The list below is the Monash list, adapted to be lower in histamine. The best diet for you is the one that supports your healing while being the least restrictive. The low FODMAP diet is intended to be a temporary solution to reduce inflammation and histamine levels and support the healing of gut issues like SIBO. When reading this list, keep in mind that it is not a long-term solution. Extended periods of food restriction can create nutrient deficiencies and even malnutrition. Consult with your healthcare practitioner before embarking on any dietary changes.
Beverages
Chamomile tea
Dandelion beverage
Pea protein powder
Rooibos tea
Water, filtered
Breads, cereals, pasta
Cassava flour
Cassava tortillas
Cornmeal, if tolerated
Millet bread, if tolerated
Millet flour
Oats
Oat fiber
Oat flour
Palmini pasta
Rice, if tolerated
Rice pasta, if tolerated
Tapioca starch
Dairy and dairy alternatives
Coconut milk – gum-free
Coconut yogurt
Haloumi cheese
Hemp milk
Mozzarella, if tolerated
Oat milk
Oat yogurt
Ricotta, if tolerated
Fats and oils
Avocado oil
Butter
Garlic-infused olive oil
Ghee
Olive oil
Fruits
Avocado, if tolerated
Blueberries
Coconut
Lemon juice
Lime juice
Pomegranate
Raspberry
Tamarind
Herbs and spices
Cilantro
Coriander
Cumin
Mint, fresh
Rosemary
Thyme
Vanilla
Meat, poultry, eggs, and fish
Fish that has been flash frozen, such as salmon
Pastured eggs
Free-range flash-frozen organic chicken and turkey
Flash frozen turkey patties
Free-range organic elk
Misc.
ChocZero sugar-free chocolate chips
ChocZero sugar-free raspberry jam
Cocoa powder
Trail mix made from tolerated nuts and seeds
Nuts and seeds
Coconut
Chia seeds
Flax seeds
Pecans
Pumpkin seeds
Sunflower seeds
Seasonings
Avocado mayonnaise
Pesto – if made with garlic scapes instead of garlic
Sunflower seed butter
Sweeteners
ChocZero sugar-free maple syrup
Monk fruit extract, pure
** I no longer use stevia because it has been shown to affect the liver, thyroid, and cholesterol levels negatively.
Vegetables
Bok choy
Butternut squash
Cabbage
Capers
Cayote
Cucumber
Fennel
Gai lan
Garlic scapes
Horseradish
Japanese pumpkin
Kale
Leek (green parts only)
Lettuce
Mushroom, oyster
Pea tendrils
Scallions (green parts only)
Watercress
Yam
Yucca
Zucchini
High FODMAP foods to avoid on the low FODMAP diet
Agave, high fructose corn syrup, isomalt, mannitol, sorbitol, xylitol
Apples, apricots, cherries, mangoes, nectarines, peaches, pears, plums, watermelon
Artichokes, asparagus, cauliflower, and most mushrooms
Beans, peas, split peas, dried beans
Cashews, chicory, rye, wheat
Dairy milk and milk products
Garlic
Inulin
Onions, shallots
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Sign up for the SSP!
I’ve found the Safe and Sound Protocol (SSP) to be the most helpful bottom-up healing strategy if your nervous system has been overloaded with toxic exposures, including mold or non-native EMFs, chronic infections, concussions, stress, or trauma. The SSP is a passive listening therapy based on Polyvagal Theory that helps heal nervous system dysregulation. Many people with MCAS and other chronic conditions have nervous system dysregulation stemming from infections, toxic exposures, concussions, and trauma. The SSP is an easy-to-use app that lets you listen to specially filtered music for 30 minutes each day as part of a 5-hour cycle. Studies show the SSP has a profound effect on mental health and chronic conditions. Here’s a short podcast describing the Safe and Sound Protocol.
You can sign up for the SSP here!
Heal your mind!
While the SSP is a bottom-up, somatic therapy for healing the nervous system, the Sacred Self-Healing Method I offer is a top-down nervous system-healing modality that focuses on cognition, attention, perception, and emotion, using the mind’s higher functions. The SSP and the Sacred Self-Healing Method complement each other and together produce lasting results. Here’s a short podcast on my self-healing practice.
I provide one-on-one in-person and remote chronic illness and caregiver coaching, as well as Sacred Self-Healing Sessions based on the Sacred Self-Healing Method, a proven, novel co-creative healing modality detailed in my Books.
Order my books!
Here’s a short podcast highlighting my five books.
My latest book, Living In The Light: Healing with Forgiveness, Sound, and Light, is all about the tools that have been most helpful for me to heal: forgiveness, sound, through nervous system retraining using the Safe and Sound Protocol, and light, through entraining my circadian rhythm with the energy of the sun. Living In The Light is available here!
Rocks and Roots chronicles my solo backpacking journey on the Superior Hiking Trail and my efforts to overcome nervous system dysregulation, gut dysbiosis, and Mast Cell Activation Syndrome symptoms to complete the 328-mile hike successfully.
The Sacred Self-Healing Method ebook is available here and in most ebook retailers!
The Sacred Self-Healing Workbook is available for purchase here!
Betsy’s first book, Sacred Self-Healing: Finding Peace Through Forgiveness, is available here
Companion Recordings
The companion audio recordings of chants, guided meditations, and sound healing demonstrations that accompany the Sacred Self-Healing Method are available for free on my YouTube channel here
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Disclaimer
The preceding material does not constitute medical advice. This information is for information purposes only and is not intended to be a substitute for professional medical advice, diagnosis, cure, or treatment.
