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How To Survive A Bad FODMAP Day & Get Back On Track

Last updated on Nov 10th, 2015 Authored by Alana Scott     Reviewed by Kate Watson (RD)
Be gentle with yourself while on the low FODMAP diet

Fallen off the low FODMAP bandwagon?

That’s okay. Just remember that bad days happen. The low FODMAP journey is not an easy one! There will days you will want to cry and toss in the towel. Days where the diet just feels too hard. Days where you indulge in that ice-cream or that tasty onion covered burger and pay the price. That’s okay – we are all human and make mistakes. On these days it is important to be gentle with yourself. Take a moment to breathe and remember how far you have come. This article is going to discuss tips to help you stay positive on bad days and give you some strategies to help you get back on track.

Do I need to restart the low FODMAP phase after a bad day?

Not necessarily. You do not need to restart the low FODMAP phase just because you had a cheat day or some high FODMAP food. You only need to stay in the strict low FODMAP phase until you have good symptom control and then you can start re-introducing high FODMAP foods. Monash University recommends that the strict low FODMAP phase should last between two to six weeks (1). So if you have fallen off the bandwagon you just need to eat low FODMAP foods until you have good symptom control again. This could take 2 to 3 days or a week or more depending on your symptoms. Keep in mind that it is better to move through the low FODMAP phase quickly and to test and reintroduce each of the FODMAP groups as soon as possible to help maintain good gut health. This means you should avoid cheating with high FODMAP foods and delaying this process if possible.

Tips to Help You Stay Positive On Bad Days

If you are having a tough day there are some steps you can take to help you stay positive.

  1. Focus on what you can eat not what you can’t. Although this diet may feel restrictive there are a lot of foods we can still enjoy. It is important that you focus on those foods and eat widely among them. If you are not sure what you can eat then the Monash Low FODMAP app is a great place to start. It has the most up-to-date low FODMAP food lists and the app will help you feel more in control.
  2. Plan a non-food reward for the end of your day. Not everything good in life needs to revolve around food. There are plenty of other activities you can use as rewards and it is important that you plan time to enjoy them! Some of my favourite reward activities include curling up to watch one of my favourite tv shows (Orange is the New Black, Game of Thrones, Walking Dead)…. Don’t judge me for my terrible taste in TV shows! I also enjoy having a bubble bath, listening to some relaxing music, or catching up with one of my awesome friends. Talking to friends is a great way to realise that everyone has bad days and together we can help each other through.
  3. Do ten minutes of gentle stretching or walking to help you de-stress. I’m not saying you need to get up and haul yourself off to the gym. You can do some gentle exercise in the comfort of your own home. Doing some exercise will help give you a sense of achievement, release endorphins, and help you deal with any trapped gas.
  4. Keep a low FODMAP treat in the house for when you need a pick me up. It might sound silly but I feel better just knowing I have some treat food in the freezer. This means if I want to splash out and have a treat I know I can! One of my favourite treats is low FODMAP dark chocolate raspberry brownie. I also keep some dark chocolate in my pantry. For some low FODMAP treat inspiration check out my recipes.

Tips to Get Back On Track

Everyone messes up and that’s okay. If you haven’t completed the reintroduction phase of the diet then it is important you get back on track so you can finish working out your trigger foods. Here are some tips:

  1. Don’t be too hard on yourself. Everyone has bad days. Beating yourself up over it is not going to help you move on and make it through the low FODMAP phase successfully. Be gentle on yourself and let it go.
  2. Make the diet manageable by planning your food. Do this after you have had a good meal. Planning meals while hungry just makes you ‘hangry’! Being hungry and angry is never a good combo. Break your day down into sections and plan the foods you need for breakfast, lunch, dinner and snacks.

Are you ready to take control of your gut symptoms?

YES I WANT TOO!

No thanks, my gut is perfect.

  1. Shop with a list. This will help you avoid buying high FODMAP foods and it will help you save money.
  2. Carry low FODMAP snacks with you so you don’t get caught out. I carry low FODMAP snacks wherever I go. It might be a piece of fruit, some popcorn or a piece of low FODMAP baking. This means I don’t get caught out and always have access to something I can eat.
  3. Reward yourself. Make sure you celebrate how far you have come and plan regular treats.

Final Thoughts

Remember that the low FODMAP diet is hard and takes a lot of work. You are doing amazingly well and it will all be worth it if you gain good symptom control. Even if you have a bad day today, understand that tomorrow is a new day full of new beginnings and a chance to start fresh. Stay strong fellow FODMAPers. Go and enjoy the sunshine or indulge in a safe low FODMAP treat.

Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Kate Watson (RD)

Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until sh... Read More

SHOW REFERENCES

1. Barrett J. & Tuck C. Just 2-6 weeks, it is not a STRICT diet for life . Monash Low FODMAP Blog. 2015-06-08. Retrieved from:http://fodmapmonash.blogspot.co.nz/2015/06/just-2-6-weeks-it-is-not-diet-for-life_8.html. Retrieved on: 2015-11-15. (Archived by WebCite® at http://www.webcitation.org/6d4STURB8)

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Alana Scott

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Mar 6

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Happy Sunday everyone. Who needs a weekend pick-me-up? I know I do. I promise you this recipe won’t disappoint.

Say hello to my low FODMAP cheesecake.

It has a golden crunchy biscuit base layered with a smooth and tangy vanilla cream cheese filling and topped with pops of passionfruit. If you are not a passionfruit fan, then that’s okay just sub in your favourite fruit.

This recipe is low FODMAP (yes there is lactose free cream cheese) and gluten free. You can find the recipe on alittlebityummy.com or follow my profile link.

PS I’d also love to know your favourite cheesecake flavour so leave me a comment below👇

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Mar 1

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It’s meatless Monday! What’s on your dinner menu today? Leave me a comment below 👇

On our menu is a low FODMAP vegan chili.

#chilli #veganchile  #tummyfriendly #foodintolerances #ibs #fodmapfriendly #fodmap #glutenfree #glutenfreelife #coeliac #fodmap #lowfodmap #meatlessmonday #inmykitchen

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Feb 26

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End of summer veggies are the best and these roasted eggplants are call my name right now.

These are super simple too - roast the eggplant in oil, salt and pepper until golden and tender. Smother in golden sunshine tahini sauce and sprinkle with toasted seeds.

If you are low FODMAP the 1 small-medium eggplant = 4 servings.

Sunshine tahini dressing:
1 tsp garlic infused oil
1.5 tsp gluten free soy sauce
1 tbsp olive oil
1 tbsp lemon juice
2 tbsp water
3 tbsp tahini
1/2 tbsp pure maple syrup

Place in a jar and shake until well combined.

This recipe is part of our premium FODMAP recipe club (along with 700+ other low FODMAP recipes).

#lowfodmap #fodmap #roastedeggplant #aubergine #vegan #seasonalfood #glutenfreeliving #coeliac #foodintolerances #food52 #inmykitchen #nutfree #nutrition #plantbased

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Feb 22

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I'm stuck at the office and I'm staving! Definitely didn't pack enough snacks today... if I could I'd be drinking this right now.

Give me a ❤️ if you want to be drinking this too. Say hello to my low FODMAP strawberry and rhubarb smoothie.

Strawberries and rhubarb make the best smoothie buddies. It might sound like an odd combo but the tanginess of the rhubarb pairs super well with the sweetness from the strawberries to create a refreshing and vibrant drink.

1 serve 👇

🍓140 g (1 cup)fresh or frozen strawberries
🍓60 g (1/4 cup)stewed rhubarb
🍓250 ml (1 cup) low FODMAP milk 
🍓2 tsp pure maple syrup (add to taste) 
🍓1/2 tsp vanilla essence
🍓6 ice cubes (use if you are using fresh strawberries)

METHOD
Slice the strawberries in half, be super careful doing this if they are frozen. Place all the ingredients in the blender. Add the ice cubes if your strawberries aren’t frozen.

Blend until smooth. Taste and add a little bit more sweetener if it’s too tangy. The tanginess will depend on your stewed rhubarb (ours wasn’t sweetened).

Pour into your favourite glass and enjoy! 

FYI this recipe is also in our premium recipe club.

#lowfodmap #vegan #strawberries #rhubarb #strawberrysmoothie #fodmap #dairyfree #foodintolerances #ibsdiet #bloatfree #happytummy #nutrition #goodfood #fodmapfriendly #foodphotography #lowfodmapdiet #coeliac #glutenfreelife #foodblogger

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Feb 13

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It’s brunch time! It’s also Valentine’s Day so I thought I’d treat my man to a cooked breakfast. Say hello to my Greek scrambled eggs.
 
Serves 2:

1 medium-sized ripe tomato (diced or grated)
1 tbsp fresh chives (finely chopped)
1 tbsp fresh parsley (finely chopped)
2 tsp garlic infused oil
2 tsp olive oil 
3 eggs (beaten)
Salt and pepper

Fry the diced tomato in the garlic infused oil for 2 to 3 minutes until the liquid reduces. Then add the olive oil, chives and parsley to the pan along with the beaten eggs. Season with salt and pepper. Move the egg mixture gently around the pan for 1 to 2 minutes until the eggs are cooked to your liking.

Serve on toast of your choice (we used gluten free bread). Enjoy!

Do you have a favourite brunch meal? Tell me below 👇

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Jan 29

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Who loves eating the rainbow for dinner? 🙌 I do! 

It's hot here at the moment which means rice paper rolls make a refreshing low FODMAP dinner option.

I love that you can prep all of the ingredients in advance so you don't have to slave over a hot stove in the evenings.

What's your go-to summer meal?

P.S. You can get the recipe on alittlebityummy.com or follow my profile link.
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Comments

  1. Miranda Wade says

    September 9, 2020 at 3:09 pm

    Thank you both, so helpful and encouraging! The tips are also ones I’m learning for myself during my four-week elimination phase, but useful and reassuring to see here too.

    Reply
    • Alana ScottAlana Scott says

      September 21, 2020 at 3:48 am

      You are very welcome Miranda! You are doing great so just keep going and you’ll be able to start reintroducing FODMAPs soon.

      Reply

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