Completing The Elimination Phase
The Low FODMAP diet has gained significant recognition for its effectiveness in managing irritable bowel syndrome (IBS) symptoms and other gastrointestinal disorders. The elimination phase of this diet protocol plays a crucial role in identifying trigger foods that can cause digestive discomfort. In this blog post, we will guide you through the steps to successfully complete the elimination phase of the Low FODMAP diet, helping you regain control of your digestive health.
Before diving into the elimination phase, it's essential to grasp the concept of FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols). These are a group of short-chain carbohydrates that are poorly absorbed in the small intestine and can trigger symptoms in individuals with sensitive guts. Familiarize yourself with the high-FODMAP foods to avoid during the elimination phase, such as large servings of certain fruits, vegetables, grains, legumes, and dairy products. It's important to know that foods can be high, medium, and low in FODMAPs depending on serving size.
The Monash FODMAP app is the best way to know which foods you can eat and at what serving size during the elimination phase of the FODMAP protocol diet.
Consult a Registered Dietitian
To embark on the Low FODMAP diet, it's recommended to consult a registered dietitian who specializes in gastrointestinal health. They can provide personalized guidance tailored to your specific needs, ensuring you receive adequate nutrition while on the diet. A dietitian can help you understand the nuances of the elimination phase, including food choices, portion sizes, and potential substitutions.
Preparation is key to successfully completing the elimination phase. Begin by clearing out your pantry and refrigerator of high-FODMAP foods. Stock up on Low FODMAP alternatives, including gluten-free grains (e.g., rice, quinoa), lactose-free dairy or non-dairy alternatives, and suitable fruits and vegetables. Meal planning and recipe research can be invaluable in keeping your diet interesting and varied.
Strict Elimination Phase
During the elimination phase, commit to following a strict low-FODMAP diet for a specific duration, typically two to six weeks. This phase aims to relieve your symptoms by removing all high-FODMAP foods from your diet. Be vigilant about label reading, as FODMAPs can hide in unexpected places such as sauces, dressings, and processed foods. Keep a food and symptom diary to track your progress and identify any potential triggers.
Use Valuable Resources
The elimination phase of the Low FODMAP diet can be the most difficult phase. If the elimination phase isn't done properly then you won't be able to move onto the reintroduction phase where you'll be able to figure out which FODMAPs are causing you issues. Since the elimination phase is so difficult, we highly advise you to use valuable resources like the Monash FODMAP app and ModifyHealth Low FODMAP meals to help you complete it.
Are You Ready To Eliminate FODMAPs From Your Diet?
Let us help you complete the Low FODMAP Diet protocol! Let's work together to complete the elimination phase and figure out your FODMAP triggers.