FODMAPs Basics

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Controlling the Dawn Phenomenon
Cut back a little less each week over the course of 3 — 6 months. The predator pike and the tasty trout completed Cheshire's array of fish. No more than one or two Brail nuts should be consumed daily to avoid excessive accumulation of selenium in tissues. When I find those violations, I write and ask. First of all, there are no fat-burning miracles and any such statement is absolutely false. By the numbers employed in trade in Cheshire outstripped those employed in agriculture.

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I did read that dark chocolate may be better tolerated, esp. Perhaps I can have small reunions with chocolate in a year, when my gut is healed. But how to proceed exactly in that 2nd phase? Any clarification on this would be greatly appreciated. Also, how long should be phase 1, that is how do I know when to start phase 2? Many thanks for your precious help! Here is a short but sweet recap…. If you experience IBS symptoms you can assume that you are malabsorbing fructose at this time and it is contributing to your IBS.

YOu would avoid the excess fructose containing foods and move on the the next challenge such as lactose…. Tolerance to different FODMAP groups can change over time so re-trying the challenge at a later time-say, 3 months is a good idea. Many thanks for your precious feedback, Kate. It is much clearer now! Yet, I have one more question about phase 2: If IBS symptoms come back when eating that half apple, would that mean I have problems with foods from those 3 groups??

I found a powdered peanut butter called PB2. You just add water to it to make peanut butter. It is 2 Tablespoons of powder and aprox. Web site for this product is bellplantation. Would you be willing to give a talk about this dietary approach to our group in September? I have tested negative for lactoseintolerance, so I could acctually include lactose in my diet — but my dietitian wanted me to exclude it in the start.

Have you any experience in that issue? People testing ok for lactose, but still experience low tolerance? Have you tried Erythritol? I can not find this togehther with sorbitol, xylitol, mannitol… I see it is a -ol sweetener, but can not find out if this one causes problems..

Hi Kristine all the way from Norway!! I think in some cases its a good idea to do all the dietary restrictions on the low FODMAP diet just in case the testing was inaccurate. You can always test your tolerance to lactose via a dietary challenge later. Erythritol is generally well digested unlike the other polyols but I did just read a study that suggested fructose when combined with erythritol made symptoms worse…so I would avoid in you can. Here is the link to the study: I love Ezekiel breads are they allowed?

I find the tender leaf lettuces to be better tolerated: Ezekiel breads at this time are not allowed. We need to evaluate them—sprouting grains should make them easier on digestion…but not enough info on this yet. And thanks, I am happy you like my blog! Starch is digested in the small intestine completely while fibers and resistant starch are not digested in the small intestine but rather help with normal function of the large intestine and formation of stool.

Inulin is on the do not us list for fodmap foods. On the elimination phase I would avoid all wheat, barley and rye based breads—when you do the challenge phase perhaps try your tolerance to a white sourdough bread. Many of my clients tolerate sourdough breads in one serving size portion.

Could you recommend some tea or herbal tea that are safe. Your web-site is fabulous so much info. I wonder if anyone out there has tried the butternut squash bread.

I did this week-end and it failed. Nadine, I think if you develop symptoms with a particular challenge then you should wait until you are symptom free for a few days before undergoing a new challenge. I came across this website with glutin free snacks. I would really appreciate you opinion. Not positive Matt on the cassava flour but I think they may be okay. When it comes to reading labels, avoid soy flour, bean flours, molasses, high fructose corn syrup and other more obvious FODMAP sources.

Also, chicory root extract inulin that is added to SO many products. Keep cookies at a minimum 2 per day and try to stick with real foods while on the elimination phase. Hi Samantha, Depends on the brand. Some are made with high fructose corn syrup. DelMonte brand looks okay from what I found on shopwell. I was asking as I like gherkins but also they are used in tartare sauce…. Hi Kate-I found your blog while searching for help for my daughter.

It seems like I have it figured out, then we spiral out of control again. Do you have any colleagues in California? Thank you for your blog! WHy hasnt any MD ever mentioned this???

He just fell to the 1 percentile for weight for his age. Just started with a RD, but not confident with her knowledge. Im desperate on how to try and get some weight on him! We live in NH. His appetite is poor. Sandi,Glad you stopped by my blog! First of all be sure your son has been screened for celiac. That should be done first with a blood test for initial screening. The other test that I think is very important is a breath test for small intestinal bacterial overgrowth.

This occurs when bacteria from the large intestine sneak into the small intestine and contribute to bloating and cramping. The soy we minimize on the low FODMAP diet would be soy flour, edamame, or products made with whole soy beans not soy protein isolates. In general, I am not a big fan of supplemental drinks.

The reason being is that the Monash University researchers have analyzed similar products that are used in the hospital setting in tube feedings and found that despite low FODMAP ingredients being listed —the products when tested, where high in FODMAPs!

Makes me wonder what is in some of these supplements! I have been on a mission to get the word out…we can all take a part in educating others! Thank you, thank you, thank you for being a life line in this! So hard to figure out what is ok for him, but try so hard to get him to actually gain some weight too! There are a lot of products that substitute soy for lactose.

Remind me again what is ok, and what is not? Thank you so much for your help!! Treatment for SIBO is an antibiotic. Many have agave syrup or chicory root extract added. Since GOS are water soluble fibers —they likely leach into almond milk when it is being made. I know, this diet is complicated….

Sandi, check the dietitian registry on ibsfree. Jennifer, that varies from person to person—most of my clients have experienced symptoms within 3 hours. For more constipation predominant patients it may take longer. Would under ml of milk be enough to cause bloating? My tummy is sticking out so much though I have no excessive wind or pain just this huge bloated stomach!

The amount of milk is under ml and I have it with my hot cocoa 1 tsp plain cocoa powder and a little sugar with my breakfast of kiwifruit, cooked brown rice and homemade natural yoghurt. I just feel I am always on a constant battle with the bloating I get no matter what I do or eat!

Samantha—you may be very sensitive to lactose — ml of milk could have 5 grams of lactose—also in case you missed my post about the Monash updates or my most recent post: Is your homemade yogurt low lactose?

That too could be an additional issue. Making your own yogurt allows you to let it culture for at least 24 hours, the long 24 hour fermentation ensures that all the lactose in the milk is used up. And I can still have those important probiotics in my diet. I replaced coffee with cocoa as my dietitian said that coffee can upset IBS. I never really had a problem with cocoa before. I eat dark chocolate and I think thats been ok.

The rest of the meals I have under control and adapted well. I always have kiwifruit, its my fav fruit plus its really helped control my constipation and I have found that the morning is best time to get my fruit intake. I tried adding seeds in my rice and fruit but that upset me. Perhaps I will just eat my kiwifruit on its own first I used to chop it up and have with my rice and yogurt then have my rice with an egg I found out that its not only ok but good to eat an egg a day and tea.

What do you think? Ok just did abit of research….. It seems to be foods that I eat that cause fermentation in my gut that causes the bloating. This is because when fruit is eaten, the digestive process works very quickly and our body uses different enzymes to digest the fruit. The simple sugars contained in fruit need time to be completely absorbed by your body. When fruits are eaten alone, your stomach can more easily process all of the nutrients, fibre and the simple sugars contained in the fruit.

Some tofu products may be a problem such as silk that are prepared and thickened in a process that does not involve draining the FODMAPs and liquids away from the protein part of tofu. Thanks for the reply and info. I have been doing some research on fermenting foods and wonder what your thoughts are on this? Are they fodmap friendly obviously using low fodmap veges?

This is one of the sites rather convincing for helping digestive troubles and conditions like IBS. Samantha, I think fermented foods can be a healthy addition to our diet. I like my clients to add yogurt lactose free if need be to their diet and some kimchi, if they like it. NOT all yeasts or bacteria added to fermented food offer probiotic or beneficial effects though.

But many fermented foods are made with probiotic yeast and bacteria so may in fact be helpful. I do think there is a fine line with use of probiotics and probiotic fermented foods….

There is the possibility of too much of a good thing. I had another question about fermented foods. What are your thoughts on kombucha?

Katherine, this is an excellent question! Metamucil markets a variety of products so when you refer to Metamucil you need to know what product you are looking at…. Other metamucil products are psyllium based which for some IBSers, a tolerable fiber source.

Read ingredients on all fiber supplements…some varieties are sugar free and have mannitol or sorbitol— these sugar alcohols are FODMAP sources as well. My favorite fiber supplement: All natural, nothing but chia. Chia can be found at Whole foods or even many main stream grocers. They can be sprinkled on lactose free yogurt, on top of a salad, in a smoothie, on top of oats.

Products made with stevia often contain sugar alcohols so be careful when selecting your product. I would like to follow the 21 day plan perfectly.

However, I live in Canada, and can not find some of the products in your book for example, Green Valley yogourt!! I will go to the US to do this special grocery shopping. I will go to Burlington. Which big chain grocery store should I look for? Of course, I will also look up some organic food stores….

Hi there Aimee, I would go to Whole Foods if possible. Not sure where there is one in Northern Vermont but check the area. I know Burlington has a great natural health store right downtown, the name I can not remember at the moment but it is well known in the area…I would imagine they have many of the speciality items I mentioned.

Market Basket also has a fair amount of appropriate gluten free products that I recommend in my plans. I used to eat beans and legunes.. Your blog is great. So would try those first. Other legumes can be tried cautiously when you do the reintroduction or challenge phase of the diet. From what I have read, red kidney beans are the highest. The more you soak and drain legumes, you reduce the GOS content which makes them more tolerable.

Not sure that fresh cranberries have been tested as they are not readily available in Australia. I know that honey is not allowed, but is there a difference in raw honey or is it still not friendly. Thanks for all of your help. Raw or not, honey is not allowed. At least during elimination phase. Some people may find honey is not a trigger and if not, then add some back.

Should I cut lactose out again too? I have got a referral to a dietitian but IBS not considered urgent so could be months before I get an appointment! Thanks and lots if great things on this site which will take me a while to go through! I think when symptoms flare, it is helpful to go on the full elimination diet for a couple days. Also, consider testing for small intestinal bacterial overgrowth.

Some clients have difficulty adding back yogurt on a daily basis and I wonder if the presence of SIBO is part of the reason. Looking over several websites I found yours to be the most instructive and useful. This is torture for a foodie whose life has revolved around ALL kinds of foods and cuisines. Sure hope to see results in short order!

Metamucil is a bit tricky as there are a few different types….. Baked potato, chicken, salad with lemon and olive oil, oats and oat bran cereal, quinoa, scrambled eggs with spinach and cheddar cheese…and sub in a few of the low FODMAP package goods to fill in the gaps. I bet you will find you can incorporate some of your favorites back in your diet!

How can I find out the fructose, fructan, and polyol content of a given food? Or would you suggest thinking about it in terms of portion size e. Cauliflower exceeds the limit so not a good one to consume. Even if basic supplements like Vitamin C or D or …. It seems like every other supplement I buy I have to return because it causes problems… Thanks so much. Not that I know of…. I will try to work on one…but might take a little time. Sometimes it can be the nutrient itself and not the potential fodmaps in the pill that bother you…calcium carbonate and iron are constipating…and magnesium and vitamin c can cause diarrhea.

Thank you so, so much for your wonderful website! Do you know of any? It must be fairly common. It is only the untreated GERD patients that have a irritated esophagus that might find acidic foods a challenge—so work with a dietitian to ensure you are not overly limiting your diet. Hi, I had a question about protein powders. I have Gastroparesis and commonly need to turn to a protein supplement, especially during bad flare-ups when I cannot tolerate most food. What, if any products would you suggest?

Or what should I look for in a low fodmap powder? Thank you so much. Sun Warrior classic plain protein powder looks good. Just curious, is the brown rice protein powder not a problem?

Would this be different? I would love to be able to use it too! Jennifer—the brown rice protein should be okay —I have not seen data from Monash that it has been actually tested for FODMAPs but based on what I know it should be low. THAT being said, if you son is troubled by brown rice, I would avoid the brown rice protein or perhaps try it in small increments depending on what intolerance he has experienced in the past.

Thanks for this great website! However, I have been seeing a lot in the health blogs lately about skyr, which is an Icelandic variation. It contains less sugar than my greek yogurt 4 grams for a 5. I am wondering if skyr would be a good greek yogurt alternative for me or is it still basically the same thing?

Strawberry and blueberry would be okay but plain is best and add your own fruit. Though many of my clients can handle Greek yogurt just fine. I am on the week 2 of elimination and so far so good. I have a question regarding raw milk.

Is it ok to eat yoghurt or curd made from raw cow milk at the elimination stage? And going by the fact that raw milk is easier to digest than regular milk, can raw milk be used in elimination stage instead of drinking the lactose free milk? I would be cautious to use raw milk in my digestive health clients due to risk of food borne illness when they likely have altered immunity.

Raw milk would still contain lactose so would not be allowed for that reason. I have dealt with SIBO, but based on recent breath tests, it seems to be gone. The more I try to increase my intake and include them in my diet, the more I struggle with GI symptoms bloating, constipation. Katherine, I would work with a dietitian to sort this out…. It might be just a trial and error to see how much you can eat and what types —trying tender greens—like baby spinach, arugula or bibb lettuce maybe—and small amounts vs.

Or perhaps you may tolerate small amounts of zucchini sautéed. If you can tolerate fruit—I would bet that with a bit of experimenting you may find small amounts tolerated.

Hi, I have been doing the fodmap diet for 6 months, it changed my life! But over the past few weeks my stomach is just getting worse and worse. Do you have any tips or advice?

Perhaps follow up with a gastroenterologist and discuss the possibility of small intestinal bacterial overgrowth. A trial of a probiotic may also be helpful. But, discuss with your GP. Thanks for your website, this has been exceptionally helpful to my Mum, who suffers from fructose malabsorption. I live in Australia and am wondering about bread. One of the main gluten free breads sold in major supermarkets here, is called Country Life.

I have listed the ingredients below for both the multigrain and the white. Country Life Multigrain GF: Country Life White GF: Sonya, Not loving either of those choices. I bet you can find a more suitable bread with less additives. Kibbled mungbeans, too much linseed? Fodmaps—try to find another brand if possible. Thank you so much for this wonderful site! I know pumpkins are a no-go, but how about other winter squashes such as Acorn squash? Would those be OK during the elimination phase?

Re honey — you said: Makes sense as the sugar in honey comes from flower nectar, which probably varies widely in composition. The one with a GI of 87 is presumably very low in fructose and not a good choice for a fructose test. Chris—Interesting comments—ripeness of fruit can impact fructose content too!

We are simply using a testing source with more fructose than glucose —only 0. Not my area of expertise, but I saw an early table GI in c that put fructose at a GI of 20, glucose at , and sucrose at 60, suggesting it effectively acted as a simple mixture of fructose and glucose. Honey was 40 as I recall. But now I finally get to the point!

I later saw honey rated at If that was on a similar scale, and if we assume that the dominant sugar monomers are fructose and glucose, it suggests that this particular honey is not a source of excess fructose at all, but rather a source of excess glucose.

I have white rice flour that has a recipe for pie crust on the back. I also have a can of organic pumpkin puree but all the recipes I see call for soy milk or evaporated milk, or even coconut milk. My gastro told me coconut milk may have too much fat for my system to tolerate.

I have not received confirmation that it is—though I sent some canned pumpkin which is currently being tested. Australians call what we refer to as squash as pumpkin so it can be confusing when reading their info.

I think you could sub in some rice milk in a pie filling recipe —you might use a bit less as it has not no density too it—very thin and watery. Hopefully I will learn officially about pumpkin soon…. Thanks for getting back to me so quickly. Jill— this handout is not updated and seems to be based on UK or Australia terminology —but of course you can try US pumpkin and see how you do!! Not sure that banana is constipating for everyone…so maybe alternate with banana.

Hi, I have a history of microscopic colitis and ibs, noticed a big improvement with the fodmap diet. I began taking some amino acids and supplements holy basil, astralagus, yucca, chorella to treat my mastocytosis. Do you think it is any of the amino acids or supplements? Rachael—I am not sure. One option is to try small amounts spread out throughout the day vs. The other supplements—I have no idea. Your website is really helpful, thank you. I have a few questions re the challenge phase.

I have been eating reasonable portions of 3 or 4 foods from the food group I am testing for one full day then going back to the FODMAP diet for 2 days before challenging the next group.

I guess the big question is, is this correct or have I misinterpreted how to challenge altogether?! Kathy—the re-introduction phase should be done very methodically. So for fructose—it could be tsp. If that makes sense. This part of the testing —really should be done with the guidance of an RD if at all possible. After reading your reply and some more blogs it sounds like I challenged too much lactose in the one day and also should have tested over a few days not just the one. I was wondering if you know of any differences in how to tailor the diet for dyspepsia vs.

Should I be cross-checking to eliminate high-fiber foods as well? What accounts for these differences? Is your site always the most up to date?

Sarah—I try to keep my site up to date and in-line with the Monash University research. So…this is the deal about soybeans—it is the water-soluble fibers in soybeans that are sources of FODMAPs—when tofu is made the water soluble fibers are drained off—or most of them.

This would be different in silk varieties however—which are made differently…so I suggest you avoid Silk tofu. Dyspepsia—everyone is a bit different. I would hope you are working with a dietitian that is well versed in digestive health. Hi Kate, I find the hardest thing to stay away from is alcohol. If I am out with friends and want to drink what is the lowest food map alcohol? Alcohol is a GI irritant—so fodmaps or not—should be enjoyed in moderation. That being said, a dry glass of white or red wine should be okay.

Regarding re-introducing high FODMAP foods after the elimination stage, and starting with Stage 1 Mannitol the recommendation is to try either cooked mushrooms or cauliflower. Much later with the Fructose Stage, should I test for all foods there mango, persimmon, watermelon, blackberries etc and also in larger and larger amounts; OR does one start with a large amount 1 cup full , see the reaction and then reduce the amount?

Sources also vary in terms of the length of food challenging: Laurida, It is confusing! And, just like there are different ways to wrap a present, there are different ways to approach food challenge. Not everyone does the challenges exactly the same. Some encourage a more aggressive challenge in an effort to try to evoke symptoms—so push larger quantities of a challenge food and some suggest a more gentle or cautious challenge.

I like cautious challenges…so that is what I do in my practice. There are a couple rules with the re-challenge or re-introduction phase of the low FODMAP diet that you should be sure to follow: If they typically enjoy large servings of cauliflower they may increase to a cup of so and check their tolerance on day 3.

If they pass cauliflower, they may decide to try mushrooms. Anytime a person gets a reaction, the challenge would stop. Hope that helps a bit. I would appreciate your advice regarding corn. Many of the food guides recommend corn and corn products; however, I believe I am having a reaction when I consume nacho chips major bloating and I am trying to narrow down what I can and cannot eat.

Perhaps there is something that happens when the corn is processed, or there is a recommended serving size. Please let me know if you have any information or guidance on this. It would also be helpful if you can recommend a dietician in the Toronto area Canada.

Many thanks for your help. Or perhaps simply eating too much period. As for serving sizes on nacho chips—tolerance does vary person to person but I try to keep to the serving listed on the bag. I would check out Stephanie Clairmont—she might be a good fit for you. Thank you Kate — really appreciate the guidance.

I will get in touch with Stephanie. I do tend to eat an entire plate of nachos. Thank you, this was a huge help. With food challenging, is it safer to rather do every third day because some reactions can take up to two days to manifest in stead of 3 consecutive days?

For how long should one challenge? That is really up to you. Most FODMAP related reactions are likely to occur within 3 hours—but certainly in a constipated person may take a bit longer…and certainly some of my clients feel the reaction the next day. I typically recommend to challenging 3 days in a row-but if you prefer you could do every other day using the same challenge food over the course of a week. Hi Kate, My first week of food challenge went well Mannitol — I tested mushrooms with no symptoms.

Do I then have to test the three stages of Fructans in 3 consecutive weeks wheat bread; garlic or leek; cooked onion? Lastly, at what stage would I be able to bring back the following: Laurida- It a might be a good idea to try a couple different foods with excess mannitol to see your tolerance unless you would never eat them mushrooms and cauliflower together.

Or you can move on….. Most people fail onion so go easy on that one. So if you pass sorbitol and fructose—you might try a few apple slices on a salad.

I know they are lower glycemic than table sugar and contain less fructose than table sugar but I also read that they are lower glycemic because they contain inulin. Funny thing is, coconut palm sugar seems to work ok with me, so maybe they contain different amounts? I would love to hear your opinion on these sugars because I have a cabinet full of coconut palm sugar and the liquid sap lol!

Danielle, The Monash team tested palm sugar and gave it thumbs up green light for 1 Tablespoon portion. Not sure that coconut palm sugar has been tested. Anything with low GI makes me suspicious. I want to provide accurate info for those who struggle too. What would filtered drip coffee fall under?

Timothy—be sure you have the latest check list—Monash re-tested their coffee and cocoa-so I have updated my list. I believe filtered coffee would be similar to expresso—just keep to cups and remember caffeine can be a GI stimulant and irritant.

Not sure about cassava flour. Have not seen any data. But it is gluten free. Where would I find good in depth information of collagenous colitis and IBS. Where would I go to get a breath test. Your blog is wonderful, very up-to-date and informative.

Thank you for all your time and energy. Jackie, breath tests are generally done at a big hospital —in the gastroenterology department. But, there are also home kits that you can investigate. This lab is reputable: Here is some info on collagenous colitis with other resources you may find helpful at the end of the page.

I have a 19 yr old daughter with IBS and chronic fatigue serious enough to have her out of university for this year. She had blood testing for food sensitivities foods and numbers were high for dairy which she already knew , gluten, soy, 4 kinds of nuts, egg whites, white potatoes, celery, radishes, yeast and many more.

What is your opinion of food sensitivity testing? Or am I fooling myself? We live in Ottawa, Ontario. Is there a RD or nutritionist here you would recommend?

She has seen a nutritionist who was very vague in her recommendations and a naturopath who has helped some. So you ever come to Ottawa? Been at this about 5 months now and so, so tired and overwhelmed. Nobody should be tired, ill, housebound and afraid at All advice will be most appreciated. In some cases, cooking FODMAP rich foods could alter their content if you were cooking in water and draining off the water. Some of the water soluble fibers could leach into the water and be drained off.

But for the most part—not sure this would make a BIG difference for most fodmaps in foods. Sounds like you need someone to help sort out all the details and unfortunately it would not be advisable for me to do this in a blog format. I hope that Stephanie might be a good resource for you.

Consider evaluation for small intestinal bacterial overgrowth if this has not been tested. Thanks so much for all your important information.

Thank you for such a prompt response! One more quick question: Can I request this test without a gastroenterologist insisting that I go through a whole battery of other tests first? I did have an endoscopy, blood work, cultures taken years ago with no positive results of anything and just the recommendation of taking Culturelle which of course, did nothing.

Your advice and knowledge is so appreciated. Your PCP can refer your for testing. The breath test is simply one test to determine whether you have bacterial overgrowth in your small intestine. I would not say that you are self-diagnosing but rather advocating for your health!

I would like to use canned pumpkin for baked goods. It does have some mannitol. The issue around pumpkin is US canned pumpkin is different from what Australians term pumpkin.

Australians call squash pumpkin. I have sent the Monash researchers US canned pumpkin for analysis and should have a better understanding of whether its suitable on the low FODMAP diet or not very soon! Just came across your site…very helpful. Diet is working well. I am very lactose intolerant so am making my own kefir.

I put a very small amount of concentrated cherry extract in it. Easy to make with yogourmet freeze dried kefir starter yogourmet.

My house is drafty so I make it in a quart canning jar wrapped in a dishtowel and leave it by a small room radiator for 24 hours…voila, no lactose.

Make it with whole milk for great texture. I just noticed my toothpaste has mannitol in it. Can this affect me, and has anyone found a brand that has no high foodmap ingredients but still works? Ive tried all natural toothpastes but they made my teeth look less white. Does the sourdough process affect the fodmap content?

Heather—spelt is a grey area. I think its worth a try—but perhaps best during the re-challenge phase. We have sent various US breads for testing…so more to come. Kate, Can you tell me if hazelnut, walnut and pecan flour are okay during the elimination phase of the diet? Also, what about seasoned,Nori? It is roasted with oil and lightly salted. Would that be okay to drink occasionally?

Kate, Can you tell me if walnut, pecan and hazelnut flours are okay during the elimination phase of the diet? What about seaweed, nori? It is roasted with oil and small amount of salt. Would this be allowed on an occasional basis? There was an error when I submitted the first post. Walnut and pecan only slightly more. Nori is okay per Monash app. Soda sweetened with sugar would be okay—would limit to 1 cup and use as a treat.

As sugar offers little health benefit as you know. Hi Kate I have been following the fodmap diet for a week and for the first 4 days felt great … Now however bloated and constipated … Any advice? What I can share is that many people drop their fiber intake too low on the low FODMAP diet and need to be sure that their fiber and fluid intake is adequate.

Adding a tablespoon of oat bran to hot cereal can be helpful as well. So on a low FODMAP diet —this can lead to less fluid in the colon and for some people this can be an additional contributor to constipation. First is it ok to eat coconut flesh or drink coconut milk? Secondly I love Asian field green vegetables eg morning glory.

Thanks for a wonderful blog. Chloe, From what I have read—calcium caseinates should be okay. It it possible for trace amounts of lactose to be found in them—but probably low amounts. I am going to ask my PC for a referral to meet with you. I am in a bad flare of IBS and have fibromyalgia and Sjogrens as well. I am a working girl and love my job, but am having a very difficult time keeping up lately. I am looking for nutrition to support as normal an active life and schedule as possible.

Thank you, I looks forward to meeting with you. Karen, I would suggest you get tested for small intestinal bacterial overgrowth—if you have not been tested yet. I look forward to meeting you!! I will try my best to help you manage your current symptoms. I frequently see undigested food from my bms, lots of bits on tissue. Also terrible gas and bloating mostly at night. I have a hard time gaining weight also. Have you heard stories like that from other patients and does the low fodmap diet help?

Do you do any diet consultation via Skype or email? I am sending out a plea to other fodmappers to start writing to health food companies and stores to request they look into the fodmap certification program.

Us fodmappers are going to have to raise awareness of this diet to health food companies and stores so that they become aware of the market for fodmap friendly products. Lets flood the health food comanies with these requests and maybe we can start seeing the fodmap friendly certifications in our grocery stores!

The website for the certification program is fodmap. I have no affiliation with the program, I just want to make grocery shopping easier for all of us! Also, is paprika an ok spice to use? You can always sub in my BBQ recipe http: Kate — first and foremost, thank you for the incredible resource that you provide. You are most welcome Amber. Some near Albany —but I realize that is quite far away!

I thought I had found the perfect sugar substitute but I am starting to suspect I am having a severe metabolism issue with it. YES, I have heard about this. Two potential problems occur 1 Erythritol is supposed to be a well absorbed sugar alcohol BUT….

The Medscape link you provide requires a login. Do you have a link to the full text of study or at least a good abstract? What is full title, author, and date? I have never had any GI symptoms with erythritol. In fact, from that point of view it has been a perfect sugar substitute.

But I am having some kind of neurologic effect from some food I am eating. I used to get this in a very extreme form with wheat but wheat has been out of diet for years. Three months ago I also took out potential cross reactors like rice and dairy.

I am so tired of food being the enemy, of having neurotoxins in me in spite of being so careful with diet. Anyone can sign up for medscape. I would encourage you to do so—then you can access all sorts of free articles. You may benefit from working with an integrative MD that can look for other pathways that may be compromised that are contributing to your brain fog.

Inadequate zinc and subsequent chloral hydrate production can contribute to brain fog. Glutathoine production helps detoxification—perhaps you need supplements to help support this pathway. Working with an MD that can evaluate what might be additional contributors to your ongoing symptoms is essential. Adequate nutrition is key to rebuilding and renewing your intestinal lining. I tried to get an appointment with Chris Kresser, but his back office is a nightmare.

I lost years because of this. I find that the vast majority of integrative MDs who run blogs or web sites want to get speaking engagements and write books, not see patients. You find a lot of people who are chiropractors who put their shingle for integrative medicine, but most of those do not look well qualified to catch things that are truly medical, not nutritional. At this point I have scheduled visits with specialists and will integrate in some work with nutritionists as well.

It would be wonderful if they were ok! I like the peanut butter best—all natural. And of course a drizzle of olive oil is always good—add to vegetables, grits, GF pasta to boost healthy fat calories. I hope you get some assistance to boost your calories and nutrition. Consider a therapist or perhaps hynotherapy to help with fear of food.

Custard powder is a new one for me. It is not too popular in American cooking. Hi Kate, Thank you so much for this blog-it is incredibly helpful! I live in Ireland so the resources are fairly limited for this diet. Feel free to send list of ingredients and I can do my best to help you.

It really has been a godsend on the low fodmap diet! You could try to add some banana to sub out some of the oil. Why does the low fodmap diet limit nuts and nut butter to 2 TBS per day?

Since being on a paleo diet I am finding I am sensitive to almonds now so I am avoiding them for awhile anyway. Since fructans are water soluable does that mean that if I find I can tolerate small amounts of broccoli then I should sauté it in oil instead of cooking it in water? Cooking broccoli in water theoretically would be the best method to decrease the fructan content. Hope that provides some clarification. Hi Kate-My 16 year old son has Fructose Mal.

He recently had a touch of a stomach bug and we are having trouble regulating his system. Lots more gurgles and pain than a week prior.

Do you have any ideas or suggestions in his diet to help calm his system down? Since I love broccoli, avocados and tomatoes, I was wondering if I could still eat them if I take digestive enzymes before or after eating them? Is that ok if I only have 1 tablespoon? Just try to spread them out over your meals to enjoy your favorite foods—but take care of portion size as the amounts I listed are the amounts allowed on the low FODMAP diet. BUT—it is a rapidly fermentable sugar so may trigger symptoms.

Glucose is the helper in fructose absorption—so when there is glucose present—fructose is better absorbed. Any word yet on nutritional yeast? It adds such a nice cheesy flavor that I am hoping it is okay. And it is ALL mushrooms that have polyols. Even my beloved shiitakes? Not sure that all mushrooms have been tested—but certainly, try out others to see how you feel.

Think nutritional yeast would be okay—but I have not seen data on it. Are glucojels jelly beans low fodmap? Also what about quest bars and carob chocolate? Alice—based on what you listed the jelly beans in reasonable portion look okay. Carob is high in oligosaccharides—so not allowed. Not sure about quest bars. Feel free to send list of ingredients and I can give you my best guess.

The ingredients in questions are: Aimee—not sure about the amaranth flour or kale flour. Otherwise—my guess is the other ingredients should be okay. I might test my tolerance with one and see how I do. Eileen…I think those types of fruit-y drinks have too much fruit in them to suit the low FODMAP diet -or add milk upping the lactose content. And when my situation is clearer I want to scout out a dietician to guide me. Happen to know anyone Cape Codish? Sometimes it seems I start bloating almost immediately after eating, but would that make sense given the transit time food would need to cause trouble?

Or can it be fairly immediate? But then there seems to be gradual expansion as well over the course of a day. Again, very much appreciated.

Some patients find just thinking about food or drinking water exacerbates their symptoms. Your intestine can get moving in anticipation of eating. Salivating at the thought of a good meal or something you like can start just because your brain is letting your GI tract know—something yummy is on its way…this can trigger GI movement. If you have gas in your intestine—and it moves to another place while you start eating—this can feel immediate.

I would strongly recommend you get tested for small intestinal bacterial overgrowth. For some people, food leaves the stomach in minutes and if there are bacteria waiting in the beginning part of the small intestine—they will start fermenting the food and create gas.

So, the answer is—bloating can start at any point—most often when the food travels to the colon—but in small intestinal bacterial overgrowth this can happen sooner. So run down, no energy to do anything or get any work done, very dry hair, etc. I feel pretty similar. I am on day 40 now. Until day 30 it was a complete horror trip. I had no energy for anything and was walking around like a complete zombie.

I had to pee every half an hour and felt utterly unrested. After one month things improved a lot for one week and then I experienced a complete crash again. I feel emotionally absent. Even occasional small talk has become uncomfortable to me.

It is good to see that I am not alone there: But I really believe there is light at the end of the tunnel. I will also blog about this. I think a lot of people suffer from caffeine addiction. On caffeine, I could sleep forever until I had a mug of coffee. I wonder if just fixing my circadian rhythm will eventually lead to deeper sleep?

Anyway, wish I knew when if? The next day the withdrawals started. For the first 2 weeks I was exhausted and braindead all day and then started getting racing thoughts in the evening that went on through the night — I would wake up every hour or two panicking. Then had a few days where I felt super depressed. First cut down to one cup per day from for two weeks.

I started to re-read Caffeine Blues with a highlighter every morning while I drank my coffee mix to keep me on the right path and set the tone for the day. In this time I also took Gaia brand Jumpstart adrenal supplements, drank lots of water with a bit of pink Himalayan salt, tried not to have too much junk food, got religious about my supplements including NAC for detox and walked more.

I feel the adrenal support is key. I drink cold pressed juices in the morning instead of my normal caffiene and eat more fruits and vegetables, I feel like that helps. If I eat an unhealthy meal I feel that it makes me weak.

Quitting caffiene has forced my body to need healthier foods which is good, I feel better about myself and watching what I eat. I began eating chocolates today and I felt dizzy afterwards.

Yes eating fruits and vegetables helped me during my first two weeks. I like to think that what we eat are fuel to our machine — our body. I am drinking juices a lot recently and my water intake lessen, so when I feel dizzy, I drink lots of water! Good luck to you! I also got dizzy when I ate chocolate ice cream! One day, I had 4 coffee and that night I experienced anxiety which I thought was my allergy acting up rhinitis.

Which is weird because I only decided to quit after my panic attack from last night. I suffer from headache, anxiety on the first three days. I thought there is something wrong with my teeth as I feel pain in my jaw.

My whole body is tired and I just want to lie down all day. I did not take any meds for headache. When I learned that this is caffeine withdrawal, I began drinking lots of water and slept early which helped lessen my headache. I only ate healthy food and I remember searching for food with magnesium. So I ate avocados for breakfast and my headache was gone but brain fog was still there. After two weeks, I felt different. I sleep well and woke up early than usual. I can remember my dreams as well.

But on Day 18, i experienced anxiety again. It happened at 8pm when I usually had my dinner coffee. So I thought, my body might be looking for the coffee intake. The next day, i prepared for 8pm but I was okay. I did not experienced any difficulty. So this means, I am on my way to recovery. Week 3 was okay.

There is one time I experienced chest pain but maybe it was my pms and breast cramps which only lasted a day. No more headaches, I feel energized! I eat yogurt and milk so I still have fiber in my system. I am drinking warm milk now as an alternative to my nightly coffee. No more anxieties, no more painful headaches. My life is better and I still miss coffee!

I hope after two months, brain fog is gone. Looking forward to it. I am experiencing days of anxiety recently and it was hard as I thought it will be gone fast. The next day, I felt like there i have this dry mouth and lump on my throat, which turns out to be anxiety. I tried to battle my anxieties by thinking and focusing away from it.

I am not taking any meds I avoid it and somehow I am surviving. It sucks, but I learned my lesson now and I am reading a lot of comments so I could feel better.

It made me realize that everything I was going through is normal. I was going crazy. Anxiety light headed headaches everything!

Quitting was the best thing ever! So happy I found this article and these comments. I have been caffeine free for about 21 days and I was really getting scared with what was happening with the seemingly constant anxiety. I luckily only started drinking coffee heavily 2 years ago, about cups a day during weekdays. I started getting small anxiety attacks around 1.

I decided to quit cold turkey. The first few days were amazing, no headaches and much better sleep. Its been a hard week and a half since then of sporadic bouts of anxiety and feelings of doom. I was beginning to think something else might be wrong until I found this thread. Thanks everyone for all of your stories. I am now more committed than ever to get through this and make it out on the other side. Getting ready to quit for the second time this year and the fourth or fifth try in the last three years.

I quit for a month earlier this year and was stumped at how I could still feel like complete shit after thirty days. Not sure how to go about it though since tapering off failed completely the three or four times I tried it could not get past a few days of no coffee even when tapering down for weeks to a month. When I quit for a month in the winter it started by going cold turkey. And how to stop the chocolate habit?

All that coffee-free month I was gobbling dark chocolate almost unconsciously. Like I would seriously go to the supermarket, buy it and start eating it without noticing until I was halfway through a bar. I think it is a mistake to blame caffeine for many of these failure to recover people. Sugar, gluten, stimulents are all around us and caffeine is just one of many harmful substances that can be abused.

If you merely get rid of only one of these, it would make sense that that people are seeing subpar results. My own personal experience says that what we put into our body affects us greatly. To the person who reported erection problems, my best guess is you, like many men and women , probably are a regular porn user. Cut out that hyper stimulas for a few months and that will recover. You can read about porn induced Ed, and yourbrainonporn.

Like any stimulant, caffeine can cause erectile issues. Reducing my caffeine has helped to moderately increase the strength of my erections. I did had a cheat-day 2 weeks ago where I had one green tea.

Really needed to get some work done at work. However, last few days I was almost just as productive as without the caffeine! Do I still miss it? Do I still notice withdrawal effects? Now and then but mostly mentally Getting rid of the addiction. A great side effect is: I feel productive in the evening as well.

I want to do things in my evenings and weekends I enjoy. Working on my own little projects. No longer my productivity is just limited to work hours. As it really only had any benefits for my boss and not really for me apart from liking the taste. Yes, you are so right … only a boss benefits from their workforce drinking drinks containing caffeine! If caffeine is causing you issues then cutting back might be a good idea. However, doing this can cause depression for a period of time while you adjust.

Quitting it completely is insane though. Doing that could really push you over the edge. It landed me in the hospital as I was suicidal. Moderation is probably the key. In fact it has some antidepressant and anti-suicidal properties. Hi Zack, I also suffered from suicidal depression when I cold turkeyed from caffeine 4 years ago, so I had to go back on it and taper off, which was very difficult because going back on it after I had lost my tolerance to caffeine made me very ill, but I did it and tapered off over 3 or 4 months, and since then I have not experienced any depression which I suffered from all the time that I was on caffeine, over 60 years , although I have had every other withdrawal symptom and am still suffering ….

I am hoping that when I finally recover it will make the last 4 years of hell worth it, but in any case, I cannot go back on it now. Gives me hope that I can also quit by tapering. Perhaps the anti-suicidal effect, that I was referring to, is caused simply by the fact that you can become suicidal from quitting it — at least if you do it abruptly.

It MUST have been a window!! What made you top drinking if you had made it through 60 years relatively unscathed. Everyone is basically back to normal at months. You should be ashamed of yourself.

Thanks for your encouragement. It seems very migratory as it moves around from muscle to muscle… example: That never used to happen before.

Over all though life without coffee has been way better, way less stomach problems, the acidic nature of coffee was killing me. My caffeine withdrawal passed two month. Yes Anil, caffeine wd has affected my speech as well as making me incredibly clumsy with my hands. I can almost walk with a straight back again, but only for a few yards, and I despair of ever getting better at the moment.

I wish there was somebody else of a similar age who has had similar problems after quitting caffeine, but i seem to be the only one. I have been writing on caffeine informer a lot.

So you know my story. About your problem, have you considered more extensive tests? Maybe there is something else that needs to be addressed?

Some other issue — Neurological? I hope people ignore disgusting commentators like this. It can take months to recover but not years, not to mention 3 or 5 years. I have read hundreds of stories and NEVER seen a 5 year story not to mention multiple ones, or a 3 year one. People like you make me sick Viv. You have done nothing but scare people on this website and all of the others.

Whats funny is you even promoted eating dark chocolate in another thread. Careless, selfish woman trying to drag others down with her. Great article and even better comments. This still is one of the first pages you see on Google. So I guess time to share my story? Initially 10 years ago with Energy drinks up to 12 a day!

I noticed my body suddenly got more and more sensitive to it so I kept reducing the amount of Coffee I drank. This helped me feel better for a while Bit sleepy but no more anxiety, panic and dizzy feelings but every time after a while it kept returning when my body got used to the lower amount.

No headache, still manageable energy levels really needed for my work! So I guess the tampering way does make it a lot easier. Please let us know how you are doing. I just finished month 2 since going cold turkey. The beginning was brutal but I have felt a steady improvement. Weeks were some sort of a crash or a setback. It was very discouraging. Now at the beginning of month 3 I really hope things will start to pickup for me so I get the full benefits of this.

I must say I had symptoms of adrenal fatigue. I was waking up tired and in pain all over my body. I surely abused coffee for many years — still hope I can recover in 3, 4, 5, 6 months? But it has been a difficult experience for me so far, as for many I guess. I definitely believe that drinking less and less caffeine over a long time helped me a lot.

Also my heart rate seems to be in the average person-range again instead of being low during some parts of the day. My anxiety definitely decreased a lot. I definitely recommend quitting caffeine to everyone here. It is worth it. If quitting cold turkey is too hard: Reduce your caffeine every week by a small bit as at least for me it seems to make it a lot easier. Marek, Definitely keep continuing. Thanks, you definitely sound like a success story. I am in the middle of month 5 and still tired and unmotivated, sometimes straight depressed.

I had been improving and then yesterday I became extremely fatigued, hypo symptoms like dry hair, etc. How are you doing now? I cant believe the people transitioning to prescription medication to come off caffeine.

That is jumping from the frying pan to the fire. Be strong and dont substitute one addiction for an even worse one. My reason for stopping was due to gastritis, stomach stress that seemed or so I thought! The withdrawal symptoms progressed as expected, headache and fatigue on day 2, then dizzy and nervous day 3 to 6, ongoing trouble staying sleep. What has surprised me the most is the crazy anxiety followed by depression.

It set in around the middle of week two and was frightening to be honest. I have a tendency toward blue moods and worry spells but for the most part consider myself easy going and relaxed.

This was a deep, dark place that made me have a new respect for all my depressed and anxious brothers and sisters. Only now, nearly 3 weeks out, and only if I sleep well do I feel a little better. If I have a rough night, the depression is back, although I think it is improving fingers crossed! The anxiety is most definitely improved. The health benefits of caffeine are minimal compared to the addiction risk. It makes sense that my withdrawal is prolonged. This blog has really helped keep me sane and I appreciate everyone sharing their experiences.

I have been off all caffeine now for 10 weeks. I came back to remember that this is a long process. I still have some lingering symptoms. Other than that I have a more even mood and energy. For a while I was waking up at dawn not able to go back to sleep, but I am taking an antihistamine to help my sleep and that makes me more groggy in the morning.

I am afraid to not take it all as I go through major adrenaline when I go off it for a few days. Caffeine is a metabolism booster. I tried to quit caffeine a few months ago. I tapered down and gave it a real try. I ended up becoming extremely depressed and had to admit myself to the hospital.

So be careful doing this if you have existing depression as it might push you over the edge. Sorry to hear this, Zack, and I am also experiencing worse depression, so your point is very valid. Going off caffeine is not for wimps! Still drinking coffee and will continue to do so. Nothing wrong with cutting back on caffeine a bit. My 2nd week without caffeine just started.

Not going to give up at this point though. But what I did discover is running which I just started was helping my anxiety, I just gave up too soon. Quitting caffeine affected my sleep too, but mostly the first months after, but my mood was very bad the first couple of months like a way I have never experienced before.

I became aware that I could not tolerate caffeine around 5 years ago, I have had around milligram each day for 10 years, yes I know it was stupid I did not stop, but I first became aware of another site whole9life I think it was, a blog about caffeine that says It takes several months to feel good again after quitting caffeine and not the 9 days described many places, and then I finally stopped. I did stay 5 months clean from coffeine, but fall back in again for 2 months, It was like hell when I returned in the 2 months on caffeine taking around milligram each day, changing mood, headache, and all the bad things that follows with caffeine.

I decided to stop again completely caffeine free, not even light choclate allowed and of course no soda. I had only drinked rooibus and chamomile tea for the last 3,5 month. It actually gives me more strengh and couarge after I went back to it in these 2 months and then stopping again I think, it was now a lot easier qutting caffeine than the first time.

But I liked alcohol not alcoholic and even more drugs, especially ecstasy and amphetamine.. Caffine was WAY harder to quit when you think of the physical withdrawel symptoms. Drugs was a times more funny yes, but I never got withdrawel from stopping taking drugs after using them once every week in a 2 year period.

When quitting caffine I feel like a complete shit the first months and only getting slowly better up till around month 5, when things started to feel good, I actually think it will get even a little better after a year caffeine free.. At first my anxiety went down but now I feel like I have the flu, even my nose is kinda a little runny but not to bad. I thought I got sick but could this still be caffeine withdrawal? Having mood swings and feel sudden moments of great peace and clarity and then anxiety?

Thanks Viv, that all sounds very encouraging … would love to think that the latter part of my life will be better than the first — lol! I went cold turkey from caffeine and chocolate 20months ago and went thru all the symptoms listed here. Of course the doctors and many tests at first. I am still having leg muscle weakness. Sometimes the window of feeling normal lasts longer. I still miss coffee but I am still recovering. Coming to this and other support sites has saved me beyond family friends etc.

I had drunk 1st 10 years caffeine,, followed by 33 years decaf, then the last 5 yrs. Whet hell it has been since quitting. But i walk everyday and come here to get support and do self rehab. Had to not do vits. Viv, I would love to connect with you somehow a I am also older. You can do it. I have been feeling very discouraged by my slow progress because i seem to be alone, but after reading your post, feel a bit better. I told him your name is viv. He said for you to contact him.

Tell him to give me yours also. I think he needs to email us directly. My keyboard was not taking my strokes correctly when I was doing my post. Wished there was autocorrect. I gave up smoking and coffee together about 8 weeks ago. I just feel numb.. I have zero motivation to do my work or see my friends. All I want to do is sit around on my own. My memory is also terrible.

At first I was really concerned but then I learnt about how dopamine is affected from addictions and it may be that my chemicals are fluctuating and trying to balance themselves. Your article gave me some hope also.

Did you experience the emotional flatlining too? I know it was a long time ago now but can you remember if you felt very little emotionally. Getting the same thing, Sam. I have no motivation, I walk around with a deadness, I am not going out and about or wanting to be around others, I feel flat, down, and nothing.

Just hope things improve soon. It is not fun. But I am trying to hang in there and I hope you can too! I am on day seven or so of quitting. I could not work, eat, walk, sleep, I had flu at the same time and it made it worse. I am feeling more relaxed, less anxious. My job is very demanding, requiring accuracy and focus and I am really struggling with this, taking three times longer than usual to get my work done, and having difficulty staying motivated to work I work independently so am slacking off big time but work to dead lines.

There is never a good time for me to quit as I seem to always be under some kind of pressure. I am struggling right now to remember why I chose to quit in the first place. The desire for one nice strong cup which I know will perk me right up mentally and make me back to my old, agile, dextrous, fast functioning, speedy self so that I can just get through this frigging pile of work is almost overwhelming. But the problem is my work is not going to stop piling up so if I have one cup tomorrow, sure it will help for that day, but what about the next day, and the next?

I also wanted to quit because I remember I used to be a nice calm person, not a ratty frenetic hyper maniac. I want that calm, that poise. I want to feel sexually aroused again. Caffeine makes me want to slap anyone of they touch me.

I want to feel unchained, and I already do, I feel freer. Tell me to stick with it and why I should! I WIsh i felt as good as you do Suzie, but I still feel crap at 3 years off, but I am 20 years older than you and have been drinking caffeine for 70 years.

Sorry to hear about your aches and pains Viv. Although I am feeling so much better not drinking caffeine, not everything is perfect, lol! I too suffer from an aching neck and sometimes my knees ache but I do put this down to getting older after all we are no spring chickens. I do yoga which does help a lot … stretching out the body makes everything feel so much better. I was wondering do you lift weights?

But, I quit cold turkey twice. The withdrawal symptoms were even more severe the second time! Some but not all would include: Sounds like throwing darts in the dark to me.

Anyway, thanks for listening to my ramblings. Just a quick update — am now into week seven of giving up caffeine. I feel calmer, chilled, joyful and full of energy, still.

I have started back at the gym three times a week, on top of lots of walking and some yoga. I am experiencing an intense, horrific utterly acute withdrawal and yet the bizarre aspect of this, is that I only consumed ONE cup of coffee every morning during breakfast, although, always very strong dark roast from fresh beans.

I was a quasi coffee connoisseur using high end exotic beans and using a French press which eventually created an ulcer and PVCs. Trying to reduce the effect, I de-evolved my coffee consumption to the pathetic troglodytic level Keurig single cups which is like drinking black water although I was using the Starbucks dark French roast as opposed to brewing from fresh whole beans.

Add to that more PVCs and palpitations occurring intermittently. Now, nearly 2 weeks into it, a few symptoms have subsided but I still experience intermittent agonizing, sporadic cramping in the legs, arms, wrists and lower back, inconsistent bowl movements, GI cramps on occasion etc..

A constant low level headache still seems to persists throughout most of the day not to mention, extreme lethargy, and the usual mental effects. As with all medical conditions, each individual physiology reacts differently so apparently, I am unusually sensitive to not only coffee and caffein but the entire withdraw syndrome.

Any suggestions from anyone out there in the land of hominids? Thanx Michael, I will try and incorporate more omega 3 through my diet. But I noticed a huge difference when I ate some fresh wild salmon yesterday, I had instant energy that lasted for several hours.

And my dreams are whacked. I have PTSD and knew I should quit caffeine years ago but for some insane reason the more anxious I felt the more coffee I had and felt it took the edge off. But the danger was if I got triggered coffee would make my panic attacks ten times worse. Even matcha tea which I got addicted to gave me the worst panic attacks. That was the craziest withdrawl. If anyone is suffering from fatigue or loss of energy during caffeine withdrawal, I highly suggest picking up Omega 3 supplements.

Struggling to keep my energy in check with sleep, and this, and that and nothing worked. Omega 3 is very very very useful for your adrenal fatigue and recovering from it, the vitamins and minerals inside of Omega 3 are very important. I started taking 2 to 3 pills a day of Omega 3 and I already started to feel better in just a week as my energy slowly went back to normal.

This is after going through weeks and months of ups and downs and not being in control. Though taking Omega 3 supplements you feel an instant change, I start to think that they even work like coffee to keep your energy in check. Though having more vitamins and keeping a proper diet is a good idea too. I passed 8 months and still in mental withdrawal anxiety and sleep only 3 to 5 hours max feeling very tired.

The symptoms seem to get worse when I have caffeine or MSG, along with attributed muscle pain. It always lifts one or another. If you want true improvement and the easy way out, I suggest one cup of tea or one cup of coffee a day. Although it works for some people, it may not work for all.

At least it may not for me….. I feel happier, sunnier, more sociable and even my thoughts are happier thoughts and most importantly I feel like nothing is insurmountable.

I truly put this down to having much more energy and better sleep due to no caffeine. Of course you will still suffer from adrenal fatigue if you are still drinking caffeine!!! I am a 46 year old male that has been drinking coffee for almost 40 years. Coffee has always been a part of my life and taking up to 10 cups a day was no problem.

Even getting back home after a callout to work in the early hours of the morning I would first have a cup of coffee and then go to bed. Through the years I have never experienced anxiety or any of the side effects of caffeine.

The last two years I went through a hard time at work as well as had to deal with the loss of my dad and started to develop severe anxiety and had trouble sleeping. Started to struggle with fatigue and decided to stop coffee on the recommendation of a naturopath as adrenal fatigue was suspected. Started cutting back on coffee at the middle of May and this was followed you a period of increasing fatigue, insomnia and depression that started to increase over time.

I came down from 8 cups of coffee to no coffee and started drinking tea. As I struggled with anxiety and sleep before cutting back I did not see the connection. My anxiety increased and my sleep deteriorated even further and then the extreme fatigue and brain fog started. With the brain fog I had trouble with my sight and could not focus. It was the end of June and at this point I was only drinking tea.

I felt extremely depressed and even considered staring antidepressant drugs. I never made the caffeine connection until a couple of days ago when I took a cup of coffee while having this severe brain fog.

Within 10 minutes the fog cleared, my sight improved and the fatigue was less. The next day while driving to the city the same happened and I had a can of coke that reduced the fog, improved my sight and reduced my fatigue. Started reading about the effect of coffee on the brain and suddenly everything started to make sense. My mental state started to deteriorate when I reduced and eventually stopped drinking coffee. After 2 days back on 5 cups a day I feel much better, my mood has lifted, the fatigue is not so bad and the brain fog is gone.

Can caffeine be responsible for this??? I will keep on drinking coffee and will slowly taper off over months once I feel myself again!! So many years of abuse must have resulted in significant changes in my brain. I was drinking cups of coffee everyday, working and going to school, getting everything I needed done. I generally had a good stress tolerance, worked out, smoked weed, and would have a couple beers throughout the week.

Then out of nowhere my mom got diagnosed with stage 4 lung cancer and I went to go visit her in the hospital and on the way there I had the first panic attack of my life. I literally thought I was dying. At the hospital they gave me attivan and a prescription for a couple to take home.

I decided to give up smoking, drinking and coffee after my panic attack as i saw the situation as a time to start making better decisions. The first two weeks were absolute hell! I could not do anything but sleep because being awake was making me sick and anxious. I saw a doctor going through the first week of my withdrawals and he told me that I should try drinking a little bit of caffeine to help me cope. I tried that but I was already too far into the withdrawals and it make me super jittery and even more sick.

But the weird part after the jitteryness went away I felt better. I decided to get a soda and start taking a couple sips throughout the day. This seemed to keep the shakingness at bay. I went and got myself magnesium citrate and from there I was able to stop consuming all caffeine and for the most part the feeling of me being on a boat went away. I also started taking ashwagandha and astragalus root and I do believe that they have helped with the withdrawals. If you look up ashwagandha it actually helps the adrenal glands heal if you do have adrenal fatigue.

I started to feel better at around 4 weeks but I do believe that I had a harder time mentally then most people because my mom was in and out of the hospital and every time I would hear news about what was going on my anxiety and stress would go through the roof. Not gonna lie it was the worst month of my life. There was not one good thing that happened. I was about 6 weeks into my recovery when my mom did pass away she was only 56 and I had to go through one of the toughest moments of my life.

My life turned upside down on me and everything was tough but I knew that I need to keep pushing forward with my progress. My father 3 days into me being sick was getting mad that all I could do was sleep and was insisting that I needed to go for a hard workout and sweat it all out.

This page has done more help for me then my doctor, my family, and any other website out there. For people just starting the withdrawal process do everything you can to take life easy, keep stress down, and keep your head up. This is combined with multiple diet cokes with lunch and dinner. Probably anywhere from mg daily. Until I tried to quit caffeine.. Just the usual ups and down in life.

But very happy-go-lucky and appreciative of life in general no matter the circumstancel. I had some unfortunate family issues and was have some weird mid-life worries and anxiety and wanted to make some changes.

So I tried to quit caffeine. At first I was just having a single cup in the morning and nothing after that… Then I thought I was cheating myself and went down to just two cups of green tea. Nothing close even with tragic events. I feel no joy in anything anymore..

Uncontrollable rumination of negative thoughts and emotions. The most important thing about caffeine is adrenal fatigue. Over the years, over months drinking enough caffeine and skipping sleep on a daily basis will wear your adrenal glands out.

Your adrenal glands are responsible for balancing all of the energy and focus inside of your body. It takes weeks to months to heal from this condition. Also your body builds up a natural defense system against caffeine.

The most I have from coffee is a cup to half a cup, if I do any more than that then I stress creating adrenal fatigue all over again. Though it can make you feel like you have cancer.

Hints of natural energy returning keep coming back. Noticed on the other hand that I was totally dehydrated and my lips were very dry.

Social skills somewhat better. Coughing up slime all the way and it feels like my voice got lower. Also had a moment of almost throwing up yesterday, acid reached my throat and it was so sour that it felt like it burnt a hole in my throat.

Overall still great lack of energy but I feel hints of progress. Hello folks, for me it is day 3 of no caffeine. I have also quitted other bad habits like smoking cigarettes and smoking pot for a longer period, but the emphasis in this case is on caffeine ofcourse. Hell is getting over me. Felt like total shit. Severe headaches, irritability lvl: Small hints of natural energy coming back and i decided to be a few minutes outside because it was a very shiny day.

It all felt extremely pleasant because it was so HD. The mainstream claims withdrawal from caffeine should be over in days. This scared me into thinking I had something else seriously wrong with me. My story involves pre-workout powders that I have used for ten years with hardly any time off from them.

A trainer at my gym started me on these in early I started out only taking one scoop per day approx. This past January I realized my addiction and that I was craving my preworkout drink. I was having it in the evening too. I was having at least two drinks one scoop per drink per day sometimes three. On March 12th I cut back to only one scoop per day.

I had no idea this reduction would send me into withdrawal. This coincided with my son leaving for a 3 month trip abroad which left me crying uncontrollably.

He has been on a half dozen or so trips before which never affected me like this. I found myself in deep depression and high anxiety. I could not shake negative thoughts; it seemed like everything reminded me of something that would make me sad. I wake up with an anxious nervous feeling in my stomach and dread getting up. I have not had many physical affects. Minor headaches and runny nose.

I am still taking one scoop per day. I plan to continue this until my withdrawl symptoms subside. Once I do recover I will begin a slow taper to having absolutely zero caffeine.

Is my logic correct? I read several posts that say cold turkey is the best way to go. I will say this, it made me realize how depression feels. I have not been able to enjoy things I used to love and everything causes me to have memories of my children when they were young which makes me want to cry. Depression and anxiety have been so bad. I keep hoping this will end soon. I do have a question.. Did u also Feel Some pain in your body or aching after during your withdrawl process..

Thanks for Such An information.. I am expereincing the same currently. I got High BP during withdrawl of higher Dosage of Caffeine and other gym prework out stimulants that i was consuming since past 2 years… I feel Laziness, Headaches ,Lack of focus and concentration….

I do have a question for You.. Did you also feel some kind of pain or litle pain in throat area During your This withdrawl Process…. Just wondering about back pain. I had a little increase in back pain on day 3 or 4 which has persisted however, in the last 4 days it has increased to near unbareable.

Thr thing is i have a very bad back 2 surgeries but it hasnt been this painful in a LONG time. And i dont think i fid anything to aggravate it. Anyone else have back pain this long after quitting? It is honestly all caffeine withdrawal. I was a caffeine addict for three years, when I have too much nowadays instead of just the right amount my body tends to punish me. So that is completely normal to not be able to get back on it as well. All the pain will go away completely before a five month period.

Though never being able to kick the stuff entirely. Though the problem is that coffee makes my brain and body feel irritated, never truly feeling that calm and blissful feeling of maximum focus and energy. Though once a person gets past two cups of coffee a day, they are done for. The addiction has already settled in. Then they are only doomed to having four to even six cups a day. Coffee creates irritation, it makes you unfocused from either too much energy or not enough. Perhaps only having tea.

Now that my adrenal fatigue is over, I no longer have coffee for the energetic benefits but my body misses the focus and the concentration it used to feel. The first weeks where quite bad and around christmas I had 2 weeks with very little sleep. My sleep has improved but not that much, I also stopped drinking alcohol a month ago.

I read it helps too with sleep and overall health. Was not a heavy drinking only low to moderate drinker. Is it possible to feel better like you Sean if I only had milligram caffeine days a week for 10 years? Hello all, I started lifting weights when I was 17 and soon after started taking pre workout supplements massive caffein.

Last month I had a health scare and went to the doctor and was off of caffein for a few days when I started developing all kinds of awful symptoms. My anxiety went through the roof, I had severe sleep problems, depression, my whole body was tense and I thought I was actually dying. I believe that the caffein withdrawal and adrenal burnout are my problem…. I have since stopped all caffein and tried to clean up my diet…I am currently around week 6 of all this torture and hope this is coming to an end soon.

Anyways, please reply if this sounds like anything that you are going through…thanks. As a little kid drank a lot of Surges and Mountain Dews. From 18 onward I took a ton of pre-workouts. I decided to quit 5 weeks ago because no matter how much coffee I drank I felt tired. I got maybe hours of productive work done per day.

Some days I feel great. Other days I am super lethargic and unmotivated. Here I am at week 5 and I just spent the whole day sleeping. Going to keep sticking it out. Each week it gets a little better. Yesterday I ate like an absolute maniac, taking in over calories like it was nothing!

Avoiding sugar is going to be the hardest part. Congratulations to all the people who have taken this step in their lives. One thing that I would urge those of you trying to quit to do is give up TV at the same time that you quit caffeine. TV is stimulating to your brain and though it may mask some of the initial withdrawal symptoms it may be more disruptive to your overall health and well being.

I used to take caffeine pills from morning to night. Maybe — mg daily. I did this for 12 years or so. I had anxiety issues the entire time I did this. I was still able to function well enough to advance in my job, but it was a crazy amount of anxiety when there was any new stress. On June 18th I quit cold turkey and it was a nightmare. I was really just fatigued for the first week, the next three weeks were the worst.

I felt like I was going crazy. Two months later my focus is just starting to come back. Hey Jeremy how are you progressing? Your story is pretty similar to mine, I did coffee pre workout for almost 15 years nonstop and had anxiety depression as well…. I am on day 18 of no caffeine. I have been researching the subject nonstop and your article is the only one that has been truly helpful. I keep coming back to read it to remind myself that it will get better.

Caffeine is one of the last harmful things that I have stopped putting into my body, and the withdrawals have not been pretty, even for a relatively healthy person like me. My stress level has been high without any specific cause; my hair has been shedding; my neck and shoulder muscles have been stiff; I have been irritable, foggy, disinterested in nurturing relationships, and lose energy quickly when exercising. Luckily, though, I have already noticed an improvement in my sleep, which has become deeper.

One thing that might help others suffering from withdrawal symptoms for an extended period of time is researching adrenal fatigue and ways to overcome it more easily. There is a very good book by James L. Wilson on this topic. Anyone still suffering from fatigue and brain fog in month 10?

Leading to a spike in depression, energy loss, loss of motivation, and complete lack of motivation. Dopamine is a neurotransmitter that our brain produces to nudge us into doing stuff.

But what you can do is increase dopamine in your system to help you stay focused, productive and motivated. Discover New Things Dopamine production is actually triggered when we find something new and exciting in front of us. Our ancestors would experience it when discovering new herds to hunt or new plants to harvest. But we do have the internet. The internet is a treasure trove for discovering new music to new videos. A simple dopamine booster is browsing Pinterest or even Amazon for new products and items.

A word of caution: So it follows that To get more hits, break down those big jobs into smaller ones. And as I said above, you need to list down those tasks. Nothing is more satisfying than ticking off something as done.

Listen To Music Studies have shown that if you listen to music you really enjoy, the brain releases dopamine as a response. Even the anticipation of hearing that music also increases dopamine levels, which is probably why you see all these crazy lines in front of music stores.

Increase Your Tyrosine Tyrosine is the building block of dopamine, so make sure that you have enough of this protein in you. Here are some common foods that have loads of tyrosine: