FacebookMillions of Americans are affected by digestive disorders each year. Some of the most common digestive disorders include irritable bowel syndrome (IBS), gastroesophageal reflux disease, and lactose intolerance. Symptoms vary from one condition to another but may include abdominal pain, bloating, constipation, diarrhea, heartburn, nausea, and vomiting.
While certain digestive disorders are related to dysfunction in the digestive tract, others may be triggered by certain dietary or lifestyle choices. If you notice that your digestive symptoms worsen after eating certain foods, it may be worth changing your diet to identify the offending foods and find relief.
The low FODMAP diet is an elimination diet designed specifically for individuals suffering from IBS, but it also may be beneficial for anyone who may not yet be diagnosed and struggles to tolerate certain foods.
Here’s what you need to know about the diet and how to make following this highly restrictive diet a little bit easier.
1. Learn what FODMAPs are.
The acronym FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are short-chain carbohydrates, also known as simple sugars, which are poorly absorbed by the small intestine. Foods high in FODMAPs are the most likely to trigger IBS symptoms.
High FODMAP foods include the following:
- Dairy products
- Wheat products
- Beans and lentils
- Cruciferous veggies
- High-sugar fruits
- Garlic and onions
- Dried fruit
- Artificial sweeteners
This is far from an exhaustive list. For a more detailed list of high FODMAP foods to avoid, check out this resource from Monash University.
2. Gradually eliminate high FODMAP foods from your diet.
Once you understand what FODMAPs are, the next step is to start removing them from your diet. It may not be practical to completely change your diet overnight, so consider removing one food or food group at a time to ease yourself into a new eating plan.
An easy first step to take is swapping out traditional dairy for dairy-free alternatives. Switch from cow’s milk to soy, almond, or lactose-free milk. Look for dairy-free yogurt like coconut yogurt and switch to dairy-free frozen treats as well like ice cream. Small changes to your everyday food habits are likely to make the switch a bit simpler to handle.
As you eliminate high FODMAP foods, be sure to replace them with healthy, low FODMAP alternatives. Swap out wheat products for gluten-free grains like rice, oats, and quinoa. Eliminate high-FODMAP fruits like apples, peaches, and pears, choosing grapes, strawberries, or oranges instead.
3. Stock up on low FODMAP pantry staples.
It’s much easier to follow a new diet if you have plenty of food options available to you. When you find yourself eating the same meals day in and day out, it’s easy to get bored. When that happens, you’re more likely to give in to the temptation to cheat with high FODMAP foods.
Keep your pantry stocked with staples like gluten-free grains, low FODMAP canned vegetables, potatoes, and non-dairy milk. It’s also worth stocking up on low FODMAP snacks and prepared foods like Schär Deli Style Bread, Schär Gluten Free Pizza Crust, and Schär Table Crackers.
4. Keep a food diary to track your symptoms.
The entire purpose of eliminating high FODMAP foods from your diet is to relieve your IBS symptoms. As you systematically remove FODMAPs from your diet, make a conscious effort to track your symptoms. If they decrease over time, you’ll know you’re on the right track.
Once you’ve successfully eliminated FODMAPs from your diet, you may want to conduct a food trial. This involves reintroducing high FODMAP foods into your diet one at a time to see how your body reacts. This is where your food diary will really come in handy. Note which foods cause severe symptoms and which your body seems to tolerate in small to moderate amounts. Over time, you’ll be able to look back and gain greater insight into your eating habits and how it plays a role with your digestive symptoms.
5. Create a collection of tasty low FODMAP recipes.
One of the most difficult things about being an adult is deciding what to have for dinner every night and then preparing it. If you frequently find yourself calling for takeout or reaching into the freezer because you don’t know what to make, having an arsenal of low FODMAP recipes on hand can help. Paired with the staples from your pantry, you’ll always have options available to you.
For a quick, easy, and tasty low FODMAP breakfast, try an omelet with spinach, diced tomatoes, and dairy-free cheese. Or, simply keep hard boiled eggs on hand for more of a “grab and go” style breakfast.
Low FODMAP lunches can easily be assembled with Schär gluten free bread, your favorite lunch meat, and a slice of fresh tomato.
At dinner, you can enjoy all your favorite proteins like chicken, beef, and fish with gluten-free grains like rice or quinoa and low FODMAP veggies.
If you need help finding and trying new low FODMAP meals, consider trying a meal delivery service that caters specifically to the low FODMAP diet. This can be a fun and easy way of trying new recipes and knowing that they're low FODMAP.
6. Find snacks and desserts that fit into your new diet.
The worst part about following a specific diet is feeling like you’re being restricted. You’re already giving up staples from your usual diet, so don’t force yourself to cut out the types of food you enjoy as well. When it comes to snacks and desserts, there are plenty of low FODMAP alternatives.
The freezer section at your local grocery store should be fully stocked with dairy-free alternatives from almond milk fudge pops to creamy soy milk ice cream. Whip up your favorite baked goods using a gluten-free flour alternatives. And don’t forget to keep some easy meal options on hand like Schär Gluten Free Pizza Crust with tasty toppings like pepperoni, green pepper, and dairy-free cheese.
An IBS diagnosis doesn’t have to feel like a death sentence. While you may need to make some changes to your diet and lifestyle, it’s possible to find lasting relief from symptoms. Follow the tips above to get started with the low FODMAP diet and start living your best life again.
