The Easiest Ways To Follow A Low FODMAP Diet Plan
The Low FODMAP diet is designed to help you discover what foods are causing gastrointestinal problems so you can avoid them. It is not a long-term diet, but more of a tool to improve your quality of life through the food you eat.
There are tons of resources to help you follow a Low FODMAP diet plan, but if identifying what we wanted to change and then following through with it was easy then we would all have fewer digestive issues. We know how difficult it can be to follow a Low FODMAP diet, which is why we wanted to write this blog to make it easier for you.
It Might Take Some Work to Follow a New Diet But It's Easier Than You Think
If you're looking to follow a low FODMAP diet plan to improve your life, then you're in luck. In this blog post, we will discuss some of the easiest ways to stick to your low FODMAP diet plan and achieve your goals.
One of the best ways to stay on track is by eating foods that taste good. This way, you won't feel like you're missing out on anything. Just because you are on a “diet” doesn’t mean you have to eat food that doesn’t taste good.
Additionally, it's important to avoid bad habits that can sabotage your diet plan. For example, try not to eat out at restaurants as often. If you do have a craving for something unhealthy, then try to find a healthy alternative.
Lastly, we'll discuss some helpful tools that can make following a low FODMAP diet much easier. This is just the tip of the iceberg of tips we must help you stay on course. If you already know all about the low FODMAP diet and want tips on how to keep your diet on track, then skip past the next two sections.
A Basic Overview of the Low FODMAP Diet
There is a lot to discuss here but following a diet, like any goal, does not have to be as complicated as it may seem. If you know your high FODMAP triggers then after you read this blog, you will be eating low FODMAP meals as easy as breathing (well, maybe not that easy).
- Eat low FODMAP meals that taste good: There are plenty of great-tasting recipes out there that will help you stick to your diet plan.
- Avoid habits that sabotage your success: Do not skip meals, eat out at restaurants that tempt you, or indulge in high FODMAP foods. These habits can make it difficult to stay on track.
- Use tools, communities, and resources to help you stay on track: There are many helpful tools and resources available online that can take a lot of effort out of following a Low FODMAP diet easier.
What is Low FODMAP?
If you are here, you probably know what a low FODMAP diet is but maybe there are some things you don't know. So we'll explain a little bit about what low FODMAP means, what low FODMAP foods are, and what the Low FODMAP diet entails.
Low FODMAP Defined
FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. FODMAPs are a class of short-chain carbohydrates that do not fully digest in some people’s intestines, which can cause uncomfortable symptoms such as gas, bloating, cramps, constipation, and diarrhea. These symptoms are typically attributed to Irritable Bowel Syndrome or IBS.
The Low FODMAP diet was created at Monash University in Australia to help people with extreme gastrointestinal symptoms. The diet is designed to help you identify which foods and recipes are causing digestive symptoms and help you avoid them.
Irritable Bowel Syndrome: What Are the Potential Problems Certain Food Cause?
When high FODMAP foods reach the large intestine, bacteria start breaking down the FODMAPs and this process causes gas or triggers symptoms like bloating and cramps in some people!
This can be especially harmful not just to your quality of life, but your overall well-being and ability to function at work, home, or school.
Irritable Bowel Syndrome and the Low FODMAP Diet Should Be Planned With A Doctor or Dietitian
Irritable Bowel Syndrome (IBS) is a condition that affects the large intestine. Up to 1 in 5 people in the U.S. suffer from IBS, but many of them don't even know it. Symptoms of IBS can include abdominal pain, cramping, bloating, diarrhea, and constipation. If you think you have IBS, then a low FODMAP diet might be right for you.
Before you adopt a low FODMAP diet, always consult with a professional dietician or your doctor. A doctor can diagnose you and a dietitian can help you figure out what types of Low FODMAP food is best for you and create a meal plan that is tailored to your specific needs.
Luckily, ModifyHealth offers expert dietitian support and fully prepared Low FODMAP meals to make the Low FODMAP diet easy to follow for anyone. Click here to learn more: Low FODMAP meals + Dietitian Support
Getting Started - Knowing Your Foods Before Your Low FODMAP Diet Plan Begins
The low FODMAP diet starts with the elimination phase. Eliminating all high FODMAP foods from your diet is the first step to finding out what FODMAPs are bothering your stomach.
If you have irritable bowel syndrome (IBS), and you eat a lot of lactose (cows milk, ice cream, cheese, etc.) then you might want to start with that. Although a small amount of dairy might not be a problem, even small amounts can reduce bloating.
Now don't worry, eventually, your meal plan can incorporate dairy foods that you love in small portions once you figure out which foods are causing your triggers.
Eat Low FODMAP Foods That Taste Good
If you have IBS symptoms and you are used to eating foods like store-bought cookies, brownies, cake, and all sorts of other food that is devilishly delicious, don't worry, you can find low FODMAP substitutes that don't mess with your digestive system.
Check out these Monash Low FODMAP certified food companies to find Low FODMAP alternatives:
- FODY Foods
- Dr. Schar
The Best Way to Follow a Low FODMAP Diet Plan
The Low FODMAP diet can be difficult to follow due to its restrictions, new shopping habits, and learning which foods you can and cannot eat. If you are struggling with knowing which foods you can and cannot eat then click here to read our blog covering this subject: Low FODMAP Foods
Here are some tips that can help make following a Low FODMAP diet plan a little easier:
Eating Meals That Taste Good
When you're on a Low FODMAP diet, it's important to stay mindful of the foods that you are eating.
Unfortunately, this means saying goodbye to your favorite high FODMAP snacks, junk food, sweets, and even restaurant foods. Start by creating a Low FODMAP meal plan that is easy to follow and includes foods that taste good.
Following yummy Low FODMAP recipes is an easy way to ensure that your Low FODMAP meals are delicious. FODMAP Everyday is a great place to start if you want to learn to cook some great Low FODMAP recipes.
We also have several great resources to help you get started on your Low FODMAP diet, including an extensive Low FODMAP food list, Low FODMAP ideas, and a Low FODMAP recipes section. Be sure to check out our website to find these amazing Low FODMAP resources.
Avoid habits that can hinder your success on a Low FODMAP diet plan
Make a plan and stick to it. Saying no to High FODMAP foods means that you have a plan in place. That may be avoiding places that trigger you like certain breakfast joints. Although once your willpower is built up and you know your digestive triggers, eating out will be a lot easier to navigate.
What You Can Do Instead of Giving in to Cravings: Train Your Mind
One way to train your mind is by playing little games. For example, if you know that you are going to be walking by a donut shop, take a sniff and then leave. The more you do this, the easier it will be to say no when temptation strikes.
Eventually, if you take it slow, you'll be inside that shop ordering a cup of black coffee with no creme, without thinking twice about cheating on your Low FODMAP meal plan. Now the coffee may cause some other digestive issues for you too but that's another story.
Tools, Tips, and FODMAP Diet Hacks to Keep You on Track
Many people fail at sticking to diets because they don't use tricks and resources that make things easy. Here are some tools, tips, and FODMAP diet hacks that can help you stay on track:
Create a Low FODMAP Meal Plan
Having a meal plan for each day, or just a flexible stack of recipes that you love to eat will take the work out deciding what to eat.
You can plan out your meals, meal prep, or even do research on meals you know are Low FODMAP at restaurants near you.
Some tips for sticking to a Low FODMAP Meal Plan
- Choose safe, Low FODMAP snacks and meals when you're on the go is a great way to make sure you're sticking to your diet plan. Some tips for packing Low FODMAP snacks and lunches include choosing safe, Low FODMAP foods that you enjoy eating and portioning them out ahead of time.
- Use an app or meal planner to give you a full week's worth of meals and also remind you which foods are safe to eat. You can also just write down your meal plan in a journal.
You are Not Alone In The Low FODMAP Journey
Solidarity is a strong thing, even with digestive health. Think about your diet now, or any other vice you've had. Peer pressure is a powerful thing, especially when it comes to food. Surrounding yourself with people who are trying to eat healthily will help you stay on track. Low FODMAP isn't as difficult as you think, and it's worth it for your gut health and for your life.
There are many groups on social media dedicated to helping people stick to Low FODMAP diets. By joining one of these groups, you can connect with others who are also following a Low FODMAP diet for a healthy life to get support and advice.
These groups can be a great source of information, and you can learn from the experiences of others.
Before starting any new diet, it is important to consult with a doctor to ensure that you are taking the necessary steps to ease your symptoms and heal your gut.
Following a Low FODMAP diet can seem daunting at first, but with the right tools and support, it's doable. We've outlined some tips and tricks that can help you stick to your Low FODMAP meal plan, including creating a plan, training your mind to avoid trigger foods, planning meals, and surrounding yourself with like-minded people. Don't forget to check out our resource section for more tips, tricks, and Low FODMAP meal plans.
Luckily, you can also utilize ModifyHealth’s fully prepared Low FODMAP meals and dietitian support to get you started on the right track. Click here to explore their plans: Low FODMAP meals
You can do this! We believe in you.