How to move to a low FODMAP diet
First of all, let’s explain what a low-FODMAP diet is. FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides And Polyols. Which for most people is a load of mumbo jumbo. Basically, it’s a group of carbohydrates that can be known to cause digestive issues due to their poor absorption qualities. They then sit in your digestive system fermenting which causes various issues for some people.
There are many benefits to moving to a low-FODMAP diet. And many reasons that would put you off doing it! It seems you have to eliminate everything almost. However, for people with IBS especially, it is worth the frustration to get a healthier diet that doesn’t make your insides hate you.
Here’s my tips on how to successfully move to a low-FODMAP diet:
1. Research
If you think you have IBS or other digestive issues, first talk to your doctor to make sure you get the right medical support.
Secondly, read up lots on what is considered high and low FODMAP. Remember, however, to take everything on the Internet with a pinch of salt. Even this blog post, I’m no dietician, just talking from my experiences.
2. Prepare
Plan a few recipes in advance. Look up substitutes for your favourite foods and get ready to try some new foods. Don’t forget that you can’t reheat starches so if you want to bulk cook avoid potato or rice etc.
3. You will fail, and it’s ok
I don’t believe anyone can successfully eliminate all FODMAPs for 3 weeks on their first try. Well done if you do, but it’s ok if you don’t.
It took me probably around 9 weeks to actually get 3 weeks in a row of complete elimination! As soon as I did I actually felt amazing and forgot that I could start reintroducing things to test how my body reacts.
4. Reintroduce, ONE AT A TIME
Remember that when you reintroduce foods back into your diet after 3 weeks of eliminating that you only choose one thing for 3 days. I also suggest that even if something is fine and you keep it in your diet, when you reintroduce something else cut out the other high-FODMAPs just in case you’re actually having a delayed reaction to something already back in your diet.
5. Eating out
Request there allergen info.
I hardly ever eat out these days as my IBS and other allergies make it pretty hard to choose anything on a menu. If you do eat out though, in the UK, it’s a legal requirement that every restaurant have their allergen information available. This will include basic ingredients that are known to exacerbate IBS. It won’t have everything so you should learn your own body, but it should help you if you don’t know what to pick. I firmly believe however it is your responsibility to know what you can or can’t eat when at a restaurant, it is their responsibility to advise you what the dishes contain.
