7 Tips When on a Low FODMAP Diet
Those of us suffering from food intolerances, IBS, or other gastrointestinal illnesses know that no matter how hard we try, it's very likely we'll accidentally eat something that makes us sick. This is especially true for people who are on the Low FODMAP Diet, because the point of the diet is to determine what foods and how much of them you can tolerate. So, you're basically your own guinea pig. This is a tough journey and my hope is that these tips will make yours a little less painful. Below, I outline my 7 tips when on a Low FODMAP Diet:
Make a Low FODMAP Safe Foods List
One of the first things you should do before you start the elimination phase of the Low FODMAP Diet is to create a list of foods you know are 100% safe. Begin by printing off a list of Low FODMAP foods. I like DietingWell's Printable PDF. A word of caution - just because something is on the safe, Low FODMAP list or the unsafe, High FODMAP list doesn't mean you can or cannot tolerate those foods. It also doesn't tell you how much of those foods you can tolerate. It's a good idea to review the list and highlight the items on the Low FODMAP list that you are certain don't cause a reaction. You can then expand your list from there.
Remember, everyone is different; foods that may be safe for me may not be safe for you. Just because something is considered Low FODMAP doesn't guarantee it's safe for you. Everyone has different tolerance levels.
Creating a safe foods list is crucial, because as you test foods later in the diet or even if you accidentally eat something high in FODMAPs, you'll have your safe foods to fall back on. Your list will start out very small, but dont get discouraged. It's probably best to have a small list at first because it's easy to memorize. Trust me, when you're feeling all kinds of blah, you'll be too stressed to worry about how to get back on track. Having a list to fall back on is a life saver. There's no guessing! Your tummy will thank you later.
Try to use your limited list of safe foods to create several meals that you're sure to enjoy. It isn't long before you start craving foods you can't have as you get bored eating the same meals over and over.
Have Safe Snacks on You at All Times
It's easy to ignore this tip because no one wants to carry around snacks all the time. However, you'll eventually find yourself in a situation where you can't run into the grocery store for a snack and fast food is most likely off the table. In these moments it's difficult to resist eating something high in FODMAPS. Think back to the last time you were so hungry you basically passed hungry going ninety in the left lane and already made it to, "Yes, I'll have a number one with fries." It's all about convenience, so make your Low FODMAP snacks convenient and carry them with you.
Now, don't get me wrong... finding ready made snacks that are Low FODMAP is next to impossible. We'll start posting about Low FODMAP pre-packaged foods soon, but until then a few ideas could be gluten free pretzels, rice cakes with peanut butter, fruit, and tortilla chips. The simpler the ingredients, the easier it is to avoid triggers.
Carry an IBS "First Aid" Kit
Yes, a first aid kit tailored specifically to treat your IBS symptoms on the go. Mine includes:
Anti-nausea medication (check for high FODMAP ingredients)
Heartburn medication (I would choose something that doesn't take days to start working)
Acetaminophen, or Tylenol (better than Advil, because it's easier on your stomach)
Stool softener and/or antidiarrheal medications
Make Time to Make Things From Scratch
This tip was my least favorite to come to terms with, because I'm a pretty lazy person. But, you can still whip things up quickly and, well, you have to if you want to eat when on a Low FODMAP Diet. So, find some easy recipes to get started. Once you've mastered those, it will feel like second nature to throw together a delicious Low FODMAP Spaghetti Sauce or a Chunky & Fresh Low FODMAP Salsa for taco night.
Keep Low FODMAP Ingredients on Hand
Since you'll be making most of your food from scratch, it's good to keep some Low FODMAP Ingredients handy. You're less likely to stray from your diet if you have everything you need to whip up a meal.
I always try to keep these Low FODMAP supplies in my kitchen:
Garlic infused olive oil (I buy Garlic Gold Oil off Amazon)
Fresh green onions/scallions
Maple Syrup
Apple Cider Vinegar
Tomato paste/puree (I like Mutti's tomato puree)
100% pure cranberry juice
Seltzer water (store brand in cans is my go to)
Limes
Rice
Gluten free flour
Spices
Paprika
Ancho chili powder
Thyme
Basil
Red pepper
Almond milk
Vegan chocolate chips for baking
Low FODMAP frozen fruits for smoothies
Call Ahead to Restaurants to Ask Dietary Questions
It's totally worth it to go ahead and call restaurants near your home and work to ask questions about food sensitivities even if you don't plan to visit then right away. Please, make sure you call during their down time around 2-4pm (after the lunch rush and before the dinner rush). Otherwise, it may be too busy for anyone to take time to answer your questions.
Go ahead and take a look at their menu to get an idea of some options you could eat with few modifications. Gluten free options are a good place to start. Also, most meats are pre-marinated, but steak rarely is and can be made-to-order so it's a great option.
Don't feel nervous or afraid you'll be judged. First of all, you're on the phone so they'll never know who you are when you visit. Second of all, they get these types of questions all the time. And third, food sensitivities and allergies have become more of the norm. From my experience, staff are happy to help and most places have options available if you just ask.
Open up to People about Your IBS
Yup, should get comfortable talking to people about it, but there's a silver lining. Try opening up to those closest to you and go from there. The more comfortable and confident you are, the less awkward the conversation is. Don't feel obligated to tell the world. However, it's quite freeing to let family, friends, and even close co-workers in on why you can't eat certain foods. It makes outings, holidays, and catered meetings a lot less frustrating when people are in the know. Yet, you can just as easily say you have food sensitivities/intolerances. It's up to you, but I've found that when I open up, so do others... about their own ailments or their own experience with IBS.
Bonus Tip When on a LOW FODMAP Diet
Download the Monash App for a guide to the Low FODMAP Diet. You'll be able to search for foods and the app will tell you if it's safe and in what serving sizes. It does cost money, but it's absolutely worth it. Plus, the money funds research!
Hopefully these 7 tips when on a Low FODMAP Diet help you get started on your IBS journey. Or at the very least, provide a great reminder to those whose journey is already underway. Share your tips below!