Success for Low FODMAP Eating

Before you begin the low FODMAP way of eating, it helps to know some tips and strategies to help you be more successful. Any time you eliminate a large number of foods or complete food groups, it can be difficult to adapt and learn how to plan your meals. Here are some tips for being the healthiest and most successful while on a low FODMAP diet.

Remember that the goal is to be able to eat a wide variety of whole clean foods without issue. This diet is not meant to be long term or a way of eating, it's a short term reset for an irritated gut. 

Learn the Low and High FODMAP Foods

First thing’s first: learn what you can and can’t eat. Over time, you will memorize what you are able to eat based on the low FODMAP plan, but for now, print out the food lists so you have them available at all times. Have them saved to your phone and computer, bookmark sites with the lists or food ideas, and also have a printed version when you are meal planning or headed to the grocery store. That way, you can stick to the elimination part of the diet, and know what to eat even after the first few weeks and know what you are re-introducing into your diet slowly. 

Track Your Symptoms and How They Change

Throughout the low FODMAP diet, you should be tracking your symptoms and how you feel. Keep track of what you eat, and mark down any notes about foods causing illness or not. Do you feel better during the elimination diet or still have digestive issues? When re-introducing high lactose foods or fruits with a lot of fiber, are you suddenly having stomach cramps again? You need this information so that you can create a custom diet that makes you feel good.

Focus on Proper Nutrients 

Any time you start a new diet where it is restricting certain foods or food groups, you are at risk for malnutrition. This can happen even if you are not “starving” or even hungry, but as a result of not getting the right amount of nutrients. Make sure that when you choose from the low FODMAP food list, you are choosing foods with a wide range of nutrients, from fiber foods like chia seeds and berries, to plenty of vegetables and lean clean meats.

Have Low FODMAP Snacks Ready to go

It might not be realistic to be home and able to cook every meal and snack of the day, so prepare ahead of time with some fast favorites. Keep grab-and-go snacks available like berries in portion-controlled containers, gluten-free crackers, and nuts or nut butter. 

Gut RESTORATION while on the diet

As with any diet for gut health, it won't be as effective if you are not also working on optimal digestion and your microbiome. Keep in mind anything you do for gut restoration, whether on the Fodmap diet or not, will be introduced slowly and monitored.  

Be HONEST with yourself about this diet

The low FODMAP diet is clinically proven to be an effective way to relieve symptoms of IBS and other digestive disorders. But this proven path can be hard to stick to if doing it alone. I'm not saying this because I'm a gut health coach, I'm saying it because if you know this diet you know it's hard. 

Check out my very inexpensive with coaching Fodmap 30-day program. I make it super easy and I'm with you every step of the way.