Tips & Resources
These are some tips I’ve learned.
- Do what you can, when you can to keep your symptoms in check. You don’t have to follow the Low FODMAP Diet perfectly or even avoid your trigger foods all the time. It’s okay if you occasionally eat a non-Low FODMAP food. This is not like a food allergy that must be avoided at all cost. But, moderation is key when veering off your Low FODMAP Diet.
- When you have a meal coming up, like a holiday, where you know you will be eating some High FODMAP foods, plan ahead. The week or so before the event, eat strictly off the Low FODMAP Diet to calm down your digestive system as much as possible before the event. Also, the day of the event and until the event, be sure to eat Low FODMAP foods only and do what you can to minimize stress. Then at the event enjoy your meal, high FODMAPs and all if you choose to. For a few days after the event eat following the Low FODMAP diet strictly again to not overload your GI system with FODMAPs until your GI system feels back to normal again.
- You don’t have to be strictly gluten free but it does help to minimize gluten.
- Avoid onions and garlic as much as possible. They are the hardest of the FODMAPs to digest.
- Hot Ginger tea is your friend to calm an irritated digestive system.
- Plan your meals for the week. It makes it easier to eat from the Low FODMAP Diet and avoid your trigger foods without having to put a lot of thought into it.
- Print out the full High and Low FODMAP food list from IBSDiets.org (listed under my resources) and take it to the store with you whenever your grocery shop. Take it with you every time for a while until you find that you never need to reference it. It will save you time when you are considering buying something in the store to be able to pull out this printout and quickly scan it for the food item you are considering. I like the full list over the “printable FODMAP diet chart” that they have linked on the page. I find the printable chart to not be as complete.
- Smaller meals are better than larger meals to aid in digestion, especially if there are High FODMAP foods in the meal.
- Small ingredient lists on packaged foods are far better than foods with a long list because there is less of a chance that a High FODMAP food might be missed in the list of ingredients. Plus, if you have digestive issues after eating the food it is easier to work though a short list when trying to narrow down what caused the symptoms.
These are my go to sites to keep up with the latest information about the Low FODMAP diet.
- Monash University was the first to come up with the Low FODMAP Diet. I like to check their site occasionally for the latest news about the diet.
- My favorite list of High and Low FODMAP foods that I have found to date comes from the site IBS Diets. I like that they include amounts for some of the foods listed that should be eaten in moderation. For example, cauliflower is a High FODMAP food but broccoli can be eaten if it is 1/2 cup. So instead of listing broccoli with the cauliflower as a “don’t eat” food, they specify that it can be eaten but only up to a specific amount. I find that to be extremely helpful.
- There are quite a few Low FODMAP Diet apps available but I cannot recommend any right now because none of them are free apps and so I have not tried any of them.