Are you among those who frequently feel bloated or uncomfortable after eating certain foods?
How bad does the pain get? Can it interfere with your daily activities?
There is a close relationship between foods and digestive issues. And most of the time, the little carbohydrates found in some foods are to blame.
Maybe you’ve researched the FODMAP diet online or through a friend. The FODMAP diet simply implies a diet with low FODMAP. With low FODMAP, you need to eliminate certain sugars that can cause stomach upset.
Some people who experience irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO) can benefit from this diet. The diet may help them to identify the type of meals that aggravate and reduce the symptoms.
However, a low-FODMAP diet is a short-term, extremely restrictive diet. So if you’re coping with IBS or SIBO and want to leverage a low-FODMAP diet to improve or reduce symptoms, remember that this diet may not always be an ideal choice for everyone.
You can always try other IBS management techniques before attempting the restrictive elimination diet. As much as the low-FODMAP diet effectively reduces IBS, it can also help you discover your dietary triggers. But before you start the low-FODMAP diet, here are a few things you may consider.
- Ensure You First Familiarize Yourself With FODMAP Diet
It is advisable to familiarize yourself with the low-FODMAP diet before starting. Consider seeking more information regarding the diet from an experienced dietitian or physician. Then after doing some online research from credible sources.
You can visit Monash University FODMAP food list of what you can consume and what you need to eliminate. Also, you can find out the best recipes you can follow that contain low FODMAPs.
Preparation is essential as it gives you a rough idea of what to expect with the diet. Lack of adequate preparation when beginning a low FODMAP diet can irritate you and lead to blunders. Therefore, you’re better off when you adequately prepare for the diet to be effective.
- Understand More About FODMAP Stacking and Avoid It
You’re prioritizing understanding more on a low FODMAP diet to help you avoid stacking. FODMAP stacking is when you eat many items from the same FODMAP group at once.
For instance, you can eat a bit of egg, a bit of meat, a bit of quinoa, and a bit of oat or almond milk. The truth is all these are low FODMAPs food when eaten alone. But once you combine or eat them all at once, it could push you over your FODMAP threshold. As a result, this may cause severe symptoms in your gut system.
- Seek Help From a FODMAP Dietitian
The fact is that the FODMAP diet is challenging to follow. Often you will find yourself making mistakes at the beginning of your low FODMAP diet.
First, you need to understand that your overall health is essential. Therefore, you need to ensure you receive all the nutrients your body requires. So, the best way is to avoid following a rigorous low FODMAP diet for an extended time.
Ensure you seek help from a licensed dietitian to adhere to the diet properly. This is because the diet is more restrictive during the first period. Moreover, you can also seek help from Monash University FODMAP experts. Working with certified experts will ensure you adhere to the diet, which is vital for its success.
- Leverage Up-Dated and Credible Information for a Low FODMAP diet
The internet is saturated with much information about the low FODMAP diet. Unfortunately, you can’t always trust this information as it isn’t always current. Occasionally, you will bump into low FODMAP food lists with inaccurate data.
First, you need to avoid food lists that don’t specify the serving sizes. This is crucial, as the list can be misleading and vague, leading to diet blunders. To be safe, you must ensure you only use credible sources regarding low FODMAP food lists.
So you’re here thinking, where can I access accurate information for my low FODMAP meal plan? An excellent place to start is the diet’s originator, Monash University.
Therefore, ensure before you start with the low FODMAP diet, you counter-check the data from your dietitian or internet sources with the data from Monash University. Additionally, only use updated information from the Monash University FODMAP diet.
When researching the best foods to include on your low FODMAP diet and which ones to eliminate, always use the information at Monash University. The good thing is that this information is frequently updated, so you can fully trust it.
- Ensure You Use Small Servings
The low FODMAP diet is effective if you adhere to the portions. The truth is most foods are low in FODMAPs; however, you only need to take a small sizing.
A good example is the zucchini. There is absolutely no harm if you take about 60 grams of zucchini as it contains very low or zero FODMAPS. However, taking 100 grams of zucchini can be uncomfortable for your gut system. This is because it includes many fructans, which may cause symptoms if you struggle with IBS or SIBO.
That’s why it’s essential to examine the amount of FODMAP present in a low FODMAP food and ensure you adhere to the serving sizes for each product.
Moreover, it is no secret that generally eating huge portions of food can be detrimental to your gut system and result in IBS symptoms. Therefore, whether you’re struggling with SIBO or IBS, keeping your portions under check is vital. The Monash FODMAP app can help guide you on the right healthy servings for your body.
- Prepare a Diary for Food and Symptoms
When you’re doing elimination and reintroduction the FODMAPs, it is extremely helpful to keep a diet and symptom diary. On the diet and symptom diary, record precisely what you eat, the time you consume it, the symptoms you experience after that, and when they happen.
A diet and symptoms diary will help you be a step ahead since it will highlight your symptoms and what foods are causing them.
Final Thoughts
You can leverage a low FODMAP diet if you’re struggling with IBS or SIBO. It will help you identify your food triggers and reduce the symptoms.
Remember that this diet might only suit some people and not everyone. You need to consider certain things before you give the diet an attempt. For instance, you need to understand more about the diet, seek help from a professional, observe the serving sizes, prepare a diet and symptoms diary, leverage updated data on low FODMAP, and avoid stacking your foods.
Therefore, if you think you’re ready for a low FODMAP diet, talk about your options with a healthcare professional like a nutritionist. Besides, you can always counter-check this information with Monash University FODMAP diet plan.