What is a low FODMAP diet?

A low FODMAP diet allows for only a very limited range of foods, which is why you should only follow the diet under the supervision of a professional nutrition specialist. This will ensure that you will continue to get proper nutrition throughout all phases of the diet.

The three phases of a low FODMAP diet

1. Restriction (4 to 6 weeks)

All FODMAPs need to be restricted in the first phase of the diet. For people with IBS, the low FODMAP diet is only continued if they tolerate this phase well.

2. Reintroduction (variable period)

If you tolerate the diet well, it is important to reintroduce foods with a higher FODMAP content one by one. This will make your food plan more varied and makes it easier to identify which foods cause or exacerbate symptoms and which food you tolerate. This is different for everyone. If you experience symptoms after a food challenge, you should immediately eliminate this food from your diet. It is possible to rechallenge with that food again, in a smaller amount, at a later time. If you do not get symptoms after a food challenge, you can include it as part of your long-term low FODMAP diet once the reintroduction phase is completed.

3. FODMAP-reduced diet in the long term (permanent)

You can now reintroduce all foods that you have tolerated well in your individualized diet. In people with IBS, the particular foods and amounts that are well tolerated vary from person to person. In addition, sensitivity to individual FODMAPS may change over time. Therefore, it is worth trying to reintroduce any 'failed' FODMAPs again at a later date to test the effect.

It should be noted that diet is not the only cause of discomfort. You should be aware of other factors for gastrointestinal symptoms as well. An unhealthy lifestyle, stress and anxiety can also affect your gut.

Plan and prepare for low FODMAP eating

• Before starting on a low FODMAP diet, spend a few days or weeks familiarizing yourself with the diet, identifying which foods to avoid and which can be included.
• Make a shopping list and ensure you have all the foods and ingredients needed to prepare each of your meals on hand. Keep meals balanced. They should include carbohydrates, protein and vegetables. Be sure to keep suitable ready-to-eat snacks on hand for when hunger strikes.
• Ready meals and ready-prepared sauces often have a high FODMAP content. Cooking from scratch will ensure you are in control of what foods and ingredients you consume. Save time by batch cooking your favourite meals and freezing individual portions.  To help you with your low FODMAP diet, Schär has put together a selection of low FODMAP recipes for you.

• Be sure to read the list of ingredients very carefully: Many sweeteners and sweetening agents commonly contained in ready products have a high percentage of FODMAPs. You should avoid the following sweeteners and sweetening agents: fructose, glucose-fructose syrup, high-fructose corn syrup, lactose, agave, honey, isomalt, mannitol, sorbitol, molasses, xylitol and fruit juice concentrate. In addition, the following fructan components, which commonly occur in yoghurt-based products and certain cereals, are unsuitable: prebiotics, fructooligosaccharides, inulin.
• Be sure to get enough fibre. When following a low FODMAP diet, fibre consumption often goes by the wayside. Products with 6 or more grams of fibre per 100 grams are considered to be high-fibre foods. Good sources of fibre are high-fibre gluten-free breads, porridge oats, brown rice, nuts and seeds, low FODMAP vegetables, low FODMAP fruit, potatoes eaten with the skin, linseeds, plain popcorn, quinoa and buckwheat. 
• Boost your calcium intake: If you need to avoid lactose (a known FODMAP ingredient) and must therefore eliminate milk, your calcium intake may be too low. However, calcium is essential to maintain good bone health. For this reason, you should eat two to three portions of calcium-rich foods every day. These include lactose-free milk, calcium-enriched milk alternatives (e.g. oat, rice, almond, hazelnut or soy milk, lactose-free yoghurt or soy yoghurt).

Eating out: following a low FODMAP diet away from home

Don't become discouraged if you need to explain your requirements when dining out or when invited to friends for a meal. Here are some tips for ensuring that you can maintain your low FODMAP diet when you are away from home:

• Call your chosen restaurant in advance to make sure they are able to cater for your special dietary requirements.
• Check out the menu online before booking. Most restaurants have a website featuring their menus and may also list common allergens in various dishes.
• The low FODMAP diet may be a difficult concept to explain to someone who hasn't experienced it before. When discussing your requirements with the restaurant staff, you may find it easier to summarize your requirements as 'wheat, dairy, garlic- and onion-free', since these are the high FODMAP ingredients most likely to be encountered in a main meal.
• When dining out for the first time, you might feel more comfortable if you book during an 'off peak' period to ensure the kitchen staff have more time to respond to your needs, since you won't feel as though you are holding up the food preparation process.
• When selecting a restaurant, some Italian pizza restaurants already offer gluten-free (and therefore wheat-free) pizza and pasta dishes. Thai, Chinese and Japanese restaurants have a greater choice of rice-based cuisine. When dining there, you can select low FODMAP vegetables and request that sauces be served separately. Steak houses are also a good option, offering plainer meats, salads and potato-based side dishes. Ask for salad dressings to be served separately.