The 3 Best Tips For Beginners Starting the Low FODMAP Diet
Embarking on a new dietary journey can be both exciting and challenging. The Low FODMAP diet is gaining popularity as an effective approach for managing digestive issues such as irritable bowel syndrome (IBS). FODMAPs are a group of carbohydrates that can trigger symptoms in sensitive individuals. If you're a beginner considering the Low FODMAP diet, these three tips will help you get started on the right foot.
Educate Yourself about FODMAPs: Understanding the concept of FODMAPs is crucial when starting the Low FODMAP diet. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are types of carbohydrates that are poorly absorbed by the small intestine, leading to symptoms like bloating, gas, abdominal pain, and diarrhea or constipation.
To follow the Low FODMAP diet effectively, educate yourself about the different types of FODMAPs and the foods they are found in. Common foods that can be high in FODMAPs depending on serving size include wheat, onions, garlic, dairy products, legumes, some fruits, and artificial sweeteners. Sweeteners in some sugar-free foods are FODMAPs too.
The Monash FODMAP app is the best tool to help you better understand which foods you can eat and at what serving size during the low FODMAP phase of the diet.
- Consult a Registered Dietitian: Before diving into the Low FODMAP diet, it's highly recommended to consult a registered dietitian who specializes in gastrointestinal health. They can guide you through the diet and provide personalized advice tailored to your specific needs and preferences. A dietitian will help you understand which FODMAPs trigger your symptoms and assist you in creating a well-balanced meal plan that meets your nutritional requirements. Luckily, ModifyHealth has Monash-certified Low FODMAP dietitians that can help you start and complete the Low FODMAP elimination process.
Working with a dietitian also ensures that you don't unnecessarily restrict your diet. The Low FODMAP diet is intended to be a short-term elimination phase, followed by a reintroduction phase to determine your unique tolerance levels to each type of FODMAP. A dietitian can guide you through each phase, helping you identify trigger foods while maintaining a varied and nutritious diet.
- Plan and Prepare Meals in Advance: Meal planning and preparation are essential for success on the Low FODMAP diet. By planning your meals in advance, you can ensure that you have suitable options available and avoid potential dietary pitfalls. Here are some tips to make meal planning easier:
a. Stock up on Low FODMAP pantry essentials: Fill your pantry with Low FODMAP staples such as lower-FODMAP grains (rice, quinoa), garlic-infused oils, and fresh or dried herbs and spices. These will give you a solid foundation for creating flavorful and satisfying meals. Have some vinegar, fresh lemons, and limes on hand as well.
b. Experiment with new recipes: Explore Low FODMAP recipe blogs, cookbooks, and websites to discover exciting dishes that align with the diet. Experimenting with different ingredients and cooking techniques will help keep your meals interesting and enjoyable.
c. Meal prep in batches: Dedicate a day or two each week to meal prepping. Cook large batches of Low FODMAP meals and portion them out for the week ahead. This way, you'll have readily available options and won't be tempted to stray from the diet due to lack of time or convenience.
d. Pack snacks for on-the-go: It's important to have Low FODMAP snacks readily available, especially when you're away from home. Carry portable options such as rice cakes, low FODMAP servings of nuts, seeds, and fruits like bananas or grapes to keep you fueled throughout the day.
e. Utilize a Meal Delivery Company: Not everyone has the time or desire when it comes to meal planning which is why a Low FODMAP Diet meal delivery company is a great option as well.
The Low FODMAP Diet Is Easier With Help
Starting the Low FODMAP diet may seem overwhelming at first, but with the right knowledge, guidance, and preparation, you can successfully navigate this dietary approach to managing your IBS. Educate yourself about FODMAPs, consult a registered dietitian, and plan and prepare your meals in advance. By following these three tips, you'll be well-equipped to improve your symptoms and discover the foods that work best for your digestive health. Remember, the Low FODMAP diet is a tool to help you identify trigger foods and find relief, so be patient, listen to your body, and enjoy the journey to improved digestive wellness.
Let ModifyHealth be your partner while you complete the Low FODMAP diet. Our registered dietitians and fully prepared Low FODMAP meals are the perfect tools to help you fully complete the elimination diet process and figure out your trigger foods.