Things to try before a FODMAP diet

There are so many factors that can affect IBS it's important to realise there are plenty of things to try before a FODMAP diet. Whilst none of these changes offers a cure or quick fix, it's perhaps much more helpful to think of them as a long term strategy for overall health and wellbeing. As such I think people often feel that it's harder to implement change in these areas than it is to just "do" the diet.

The low FODMAP diet should only be suggested after your medical team have explored all possible diagnostic tests. Trying to establish the cause of your symptoms should be a priority. In addition to this, it should only be attempted when you've exhausted all other habits, changes and options that you can make.

Elimination diets are hard to do, restrictive in nature and can have a huge impact on your overall physical and mental health. Trying out different combinations of simple changes to your daily habits, under the guidance of a healthcare professional, should be your starting point.

Lifestyle habits to try

• Meditation or relaxation for stress relief and insomnia
• Exploring deep breathing exercises and techniques
• Establishing a healthy sleep and waking routine
• Gut directed hypnotherapy which in clinical trials has shown to be as effective as the low FODMAP diet
• Dressing for comfort and to minimise symptoms whenever possible. Think bloat friendly underwear, stretchy waistbands and flattering styles to suit your current body shape and size. The lovely Lottie at The Tummy Diaries is a brilliant resource for this.

Movement habits to try

• Incorporating daily movement in any way it's available to you
• Moving in a way that's comfortable and that you enjoy. Things such as walking, cycling, yoga, pilates, stretching, dancing and swimming if they're possible and enjoyable
• Avoid sitting and hunching over for long periods whenever you can
• Take regularly scheduled breaks to stand, walk, move, mobilise and stretch

Eating habits to try

• Taking your time to eat in a slow, relaxed way
• Making mealtimes a priority, setting the table, removing distractions and connecting with loved ones
• Chewing each mouthful thoroughly before swallowing
• Being mindful of portions and not bingeing or overeating until you feel stuffed
• Spacing regular meals and snacks out evenly throughout the day
• Not skipping meals
• Avoid making good and bad associations with particular foods
• Enjoying your food and making time for social eating

Food habits to try

• Stick to a maximum of 3 portions of fruit per day (one portion is 80 g)
• Preparing trigger foods differently to see if you can tolerate them better. Things such as soaking, sprouting, rinsing, pressing, fermenting, cooking, pureeing and blending can improve digestibility
• Identifying and reducing your non-FODMAP trigger foods such as dairy, red meat, fried food, excess fat, caffeine, alcohol, fizzy drinks, sugar, and hot spices
• Reducing your consumption of added sweeteners such as high fructose corn syrup and particularly those ending in "ol" such as xylitol, sorbitol, mannitol, maltitol, and erythritol. Also, many natural sweeteners such as lactose, honey, agave, molasses, date syrup, and even apple puree can cause gut issues for some people.
• Drinking plenty of water or herbal tea throughout the day. Try taking frequent, small drinks rather than chugging litres of fluid at once. Experiment with the amount you drink at mealtimes to see if it makes a difference to your digestion

This list is a starting point and not everything on there will suit everyone. Try not to change too many things at once so you can see what's working and what's not. Starting with the things that fit easiest into your lifestyle works best.

Have you recently been told you have IBS and wonder what happens next? The rest of the posts in this series can help you get started.

What have you tried that's worked for you? Share your tips in the comments below.