Now that you're familiar with a low FODMAP diet you may well be wondering how to eliminate FODMAPs from your diet. The high FODMAP foods list given to you by your dietitian is the best place to start. Using this in conjunction with the Monash FODMAP app should give you all the basic information you need to begin.
Before you make a start it's worth becoming familiar with the high and low FODMAP foods you usually eat and make note of the FODMAP safe ingredient swaps from high to low choices. [1]
Low FODMAP recipe planning
Aim to base the majority of your meals around FODMAP free or low FODMAP foods. Try to include plenty of variety throughout the day. Selecting foods from different FODMAP groups in each meal will help you to avoid FODMAP stacking.
Once you've got your head around what you can eat and what you need to reduce or eliminate you can start by listing out two weeks worth of easy recipes to fall back on.
I suggest having at least two weeks of recipes as this will be the minimum length of time you spend in elimination. You can then create a two-week meal plan that you repeat once or twice for the duration of your elimination phase.
If you're feeling more confident towards the end of your first two weeks you can gather more recipe inspiration. Consider experimenting with unfamiliar low FODMAP foods listed in the Monash app and try some new ingredients.
Planning, prepping and batch cooking can make all the difference between having a good or bad day. If it's not something you're used to doing then it's definitely worth getting into the habit before you officially begin your elimination phase. You'll be so grateful for having some homemade freezer meals on standby, low FODMAP snacks in the pantry and your packed lunches prepped and planned out for the week.
Your 1st low FODMAP shopping trip
When you've decided on your recipe ideas and meal plan you need to go shopping. For many people, this is the first major hurdle, especially if you're not used to label reading or rely heavily on prepacked foods or ready meals.
Most vegans are familiar with the steep learning curve that comes with going vegan and discovering all of the animal products hiding in your favourite foods. Unfortunately, this is no different when it comes to low FODMAP shopping.
I won't sugar coat it, you will be appalled and disheartened at the sheer volume of products you need to avoid that contain;
- garlic
- onion
- wheat
- dairy
- honey
- sorbitol
- high fructose sweeteners
- undisclosed flavourings
These hidden FODMAPs are the main reason that many experienced low fodmappers, myself included, advise going back to basics and eating a simple, home-cooked, whole foods diet with minimally processed ingredients. This sounds like a lot of work and I don't deny that it is, but I also know that spending the time and energy upfront in cooking will save you tons of headaches, hassles and flare-ups later.
There is nothing more discouraging than realising you've triggered symptoms because you didn't check if something was high FODMAP or because you did check but were too tired and hangry to go with the safer option. [2, 3]
Eating out confidently
Once you learn how to eliminate FODMAPs whilst eating out, you're well on your way to becoming a FODMAP pro. Socialising over food is an important part of everyday life. Think of how many times in a typical month you're not in charge of the cooking;
- eating out at cafes and restaurants for pleasure
- being cooked for by your friends and family
- grabbing a quick takeaway
- attending obligatory work-related functions
- parties, weddings, bbq's and events
- travelling and holidays
All of these scenarios can be a source of anxiety when dealing with IBS and eating a low FODMAP diet.
I honestly avoided eating out as much as possible during my elimination phase but I understand that's not right for everyone. Here are my top tips for eating out with confidence;
- Check the menu ahead of time and plan your options
- Whenever practical, try to speak to whoever's doing the cooking well in advance
- Be confident and unapologetic in explaining what you cannot eat
- Offer suggestions for ingredients and recipes that are suitable
- If possible try to be involved in choosing a more FODMAP friendly venue
- If you're not confident there will be anything suitable then eat before you go
- Arrange to meet after the main meal has finished, for dessert, coffee or drinks
- Take your own meal or snacks if it's appropriate. This works for aunt Bessie's bbq but not so much for a Michelin star bistro
- Plan to eat familiar, tummy-friendly low FODMAP meals for the rest of the day and the following day if possible to minimise the likelihood of adding to a potential flare-up. [4, 5]
Confused about elimination phase? Check out the other posts in this series.
Share your top tips for how you eliminate FODMAPs in the comments below.
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