A low FODMAP diet is a dietary plan designed for individuals battling with digestive issues like Irritable Bowel Syndrome (IBS). This diet is restricted in specific kinds of carbohydrates that are naturally known as FODMAPs.
FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides, and Polyols. These carbohydrates are poorly absorbed by the small intestine and cause symptoms such as bloating, abdominal pain, and diarrhea in people with IBS.
So, if you have been diagnosed with IBS or are experiencing digestive discomfort, a low FODMAP diet may be an effective solution. Yet, starting a low FODMAP diet can be daunting, especially if you have a busy lifestyle and limited time for meal preparation. This is where low FODMAP meal delivery comes in as a lifesaver. In this article, we will uncover some top tips to help you get started on a low FODMAP diet.
Let’s get started.
Getting Started On A Low FODMAP Diet
Below are some of the important steps to consider when you want to start your low FODMAP diet journey.
1. Consult A Doctor Or Dietician
Before switching to a low FODMAP diet, it is vital to consult with a doctor or dietitian. These professionals can help you define which diet is appropriate for you. Also, they can provide personalized guidance based on your specific health needs. Besides, they can also help you determine the right portion sizes, food choices, and meal frequency.
2. Research & Take Advantage Of Low FODMAP Meal Delivery Options
Low FODMAP meal delivery options make it simple to adhere to a low FODMAP diet, should you have a busy lifestyle. There are various low FODMAP meal delivery services available to cater to individuals following a low-FODMAP diet. They offer low sodium, low FODMAP meals that can be delivered to your door.
Furthermore, you can choose from different menu options and customize your meals based on your dietary needs. So, explore the available options to find the one that best suits your lifestyle, budget, and dietary needs. Also, consider factors such as the:
- Quality of ingredients
- Menu options
- Delivery frequency
3. Keep A Food Diary
As you work through your low FODMAP diet, you may want to keep a food diary. A food diary or journal doesn’t have to be anything fancy. You just want to keep track of what you eat, what symptoms you experience, and other factors that may affect how you feel, such as menstrual cycles, stress, and many more.
Not only does keeping a food diary help track your food intake to monitor symptoms, but it also helps you maintain a relationship between foods and symptoms. Besides, a food diary is also an excellent tool for determining which low FODMAP foods work best for you and which ones may need to be avoided.
4. Be Conscious Of Portion Sizes
When following a low FODMAP foods list, it is necessary to be cautious of the portion size. It is noteworthy that some low FODMAP foods may still cause digestive discomfort if consumed in large quantities. So, ensure you follow the portion sizes your doctor or dietician recommends.
5. Eliminate High FODMAP Foods
To begin a low FODMAP diet, it is crucial to eliminate known high FODMAP foods for a span of four to six weeks. This includes foods from the following FODMAP subgroups:
- Fructans: Sources are some fruits, nuts, grains, and vegetables
- GOS: Sources are beans, lentils, chickpeas, etc.
- Lactose: Found in dairy products such as milk, cheese, etc.
- Polyols: Also found in some fruits, artificial sweeteners, and vegetables.
Now, you may question yourself about what to eat. The answer is you can consume anything you want as long as it is low in FODMAP.
6. Gradually Introduce Low FODMAP Foods
Gradually introduce low FODMAP veggies and low FODMAP desserts into your diet, to give your body time to adapt. Doing this helps you determine which low FODMAP foods cause symptoms and which ones are well-tolerated.
For the reintroduction phase, it is advised that you pick one FODMAP sub-group at a time to check the effect of each group on your body. Your dietician can help you figure out what foods you can test your sensitivity on. Plan to try out each group for a week before moving on to the next group. Also, it is vital to start with small amounts of food to avoid severe symptoms.
Should you experience no symptoms in response to your challenge foods, you can start to increase the quantity you are eating. Additionally, if you continue to tolerate the food, then you can infer that you are unreactive to that particular subgroup and you can continue onto the next group.
7. Test Your Range Of Foods
The low-FODMAP diet is not an “eternal” diet. It is noteworthy that some foods rich in FODMAP can also be good for your health. There are several concerns that unnecessary FODMAP restriction may hurt your gut flora. The reasonable thing for both your overall and digestive health is to eat a wide variety of healthy foods that you can.
Also, some evidence reveals that once you follow the low-FODMAP diet you must improve your ability to handle some troublesome foods. Thus, ensure to re-introduce new foods into your diet at regular intervals to see if your sensitivities change. One helpful way is to take advantage of low FODMAP diet delivery options or go through the reintroduction phase every three months.
8. Be Creative & Flexible
Starting a low FODMAP diet may be overwhelming, but with a little creativity, you can still enjoy various nutritious and delicious low FODMAP meals. You can try out different low FODMAP ingredients, cooking methods, and recipes to find what works best for you.
A low FODMAP diet is an effective solution for individuals suffering from digestive issues such as IBS. With the help of low FODMAP meal delivery, and other effective tips stated in this article, starting a low FODMAP diet is easier and more convenient. Hopefully, this article answers your queries, as to how you can get started on a low FODMAP diet.