If you suffer from irritable bowel syndrome (IBS) or other gastrointestinal issues like inflammatory bowel disease (IBD), you might have heard of the low FODMAP diet. This dietary approach can help manage symptoms such as bloating, gas, and abdominal pain. Your doctor may give you a handout telling you to follow the diet, but following correctly and effectively is actually much more complicated than a handout makes it look.
In this blog, we’ll break down what the low FODMAP diet is, how to implement it, how to learn your food triggers of gastrointestinal (GI) symptoms, how to come off of the diet, and some tips for success.
What is the Low FODMAP Diet?
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that can be poorly absorbed in the intestines, leading to digestive distress. When you have a hypersensitive gut, which is true in IBS, the digestive pain feels far worse than the average person experiences whey they eat the same foods. Digsestive symptoms may include abdominal pain, bloating, distention, frequent diarrhea or constipation, stomach cramps, etc.
The low FODMAP diet involves eliminating high-FODMAP foods for a period of time (not long term!), then gradually reintroducing them to identify specific food that trigger your symptoms. Each person will have certain foods or groups of FODMAPs that are more problematic.
Step-by-Step Guide to Starting the Low FODMAP Diet
1. Consult a Healthcare Professional
Before starting any diet, especially one that restricts major food groups, it’s vital to consult with a qualified registered dietitian. I say qualified because the diet is complex and not every dietitian may be well-versed in how to best implement the low FODMAP diet or its nuances. They can guide you through the process, ensuring it’s suited to your needs. If you’re ready to meet, you can book an appointment with me here, and usually it’s covered by insurance!
2. Understand High and Low FODMAP Foods
Educate yourself about which foods are high and low in FODMAPs. Here’s a brief overview:
- High FODMAP Foods (to avoid):
- Certain fruits: Apples, cherries, pears, and watermelon
- Certain vegetables: Cauliflower, broccoli, asparagus, and legumes
- Dairy products: Milk, yogurt, and soft cheeses
- Sweeteners: Honey and high-fructose corn syrup
- Wheat products and certain grains
- Low FODMAP Foods (to include):
- Fruits: Green bananas, blueberries, oranges, and strawberries
- Vegetables: Spinach, carrots, zucchini, and bell peppers
- Proteins: Meat, fish, eggs, and tofu
- Dairy alternatives: Lactose-free milk, almond milk, and hard cheeses
- Grains: Rice, quinoa, oats, and gluten-free bread
However, it’s important to know that even low FODMAP foods can become high FODMAP in large amounts. For instance, large amounts of “safe foods” like blueberries and zucchini can cause problems in large amounts. An app like FODMAP Friendly can be very useful for determining amounts and types of foods that are safe.
3. Phase 1: Elimination Phase
For 4-6 weeks, eliminate high FODMAP foods from your diet. This is where many people begin to notice improvements in their symptoms. During this phase, focus on consuming plenty of low FODMAP foods to ensure a balanced diet. This can be tricky and frustrating, to be honest. That’s why I created a low-FODMAP diet plan and guide to help you through this phase.
4. Phase 2: Reintroduction Phase
After the elimination period, you will begin gradually reintroducing high FODMAP foods/food groups one at a time, allowing several days between each reintroduction. A registered dietitian can help you decide which group to reintroduce first, second, and so on. This will help you identify which specific foods might be triggers for your symptoms. This is best done very strategically, starting with a small amount of certain foods, and increasing them daily for 3 days. It also requires a “washout” period, where you take the food out again and return to low FODMAP for a few days to let your gut rest. Again, this is best done with the assistance of a registered dietitian.
Keep a food diary to track your symptoms and reactions to the reintroduced foods. This will aid in better understanding your triggers.
5. Phase 3: Personalization Phase
Once you’ve finished the reintroduction, which could take 6-7 weeks, you should have a strong understanding of which high FODMAP foods you cannot currently tolerate and should leave out of your diet or always eat with digestive enzymes. FODZYME enzymes are my personal favorite for still including certain high FODMAP foods in your diet for a healthier, more liberal diet. I always recommend using enzymes AFTER the reintroduction phase so that you know which foods you need to use them on, and which you don’t, which can save you money and help you feel more in control.
Tips for Success
- Plan Your Meals: Meal planning can alleviate the stress of finding low FODMAP options on the go. Prepare meals in advance, ensuring you have a variety of low FODMAP foods.
- Experiment with Recipes: Get creative in the kitchen. There are numerous low FODMAP recipes available online that can make your meals exciting and satisfying.
- Be Mindful When Dining Out: When eating out, inform your server of your dietary restrictions. Many restaurants can accommodate your needs with appropriate modifications.
- Stay Hydrated and Exercise: Drinking plenty of water and engaging in regular moderate intensity physical activity can also help manage digestive symptoms.
Conclusion
The low FODMAP diet can be a game-changer for those with IBS and other digestive issues. Remember that it’s essential to make this dietary change under the guidance of a healthcare professional. By understanding what to eat and embracing new foods, you can find relief and regain comfort in your daily life.
Again, this blog is in no way a comprehensive explanation of how to use the diet, but more of an intro to help you better understand what to expect and where to find help for optimal success. Download the guide and contact me if you’re ready to take control of your digestive health and return to pain-free eating!
