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Should you restart the low FODMAP diet if you eat a high FODMAP food?

Last updated on Jun 4th, 2020 Authored by Alana Scott     Reviewed by Joanna Baker (APD)

Hello my friends. We’ve been getting a lot of emails from you lately, which we love! However, we’ve been seeing a common theme. Lots of you want to know if you have to restart the low FODMAP diet (aka the elimination phase / first phase) if you eat a high FODMAP food.

That is a great question so we’ve decided to write a dedicated help article on the topic.

Before we give you the answer to the question we want to give you a quick 101 on how FODMAPs trigger symptoms.

 

How do FODMAPs trigger symptoms?

When you eat a high FODMAP food it goes down your throat, through your stomach and into your small intestine where your body starts absorbing the nutrients from your food. However, the FODMAPs aren’t broken down and absorbed here, instead they continue through the digestive tract and begin pulling water into the small bowel (this can lead to diarrhoea).

Next the FODMAPs pass onto our large bowel. Here they become food for our gut bugs. As our gut bugs eat the FODMAPs, they ferment them and this creates gas which can lead to bloating, wind, distension, abdominal pain as well as constipation or diarrhoea.

The FODMAPs usually move through our intestines within a three-day period. Once you’ve pooped out the high FODMAP food, it can no longer trigger symptoms, and you should feel back to normal after a couple more days.

 

Do high FODMAP foods cause damage to our bowel?

Nope. High FODMAP foods don’t cause damage to our bowel even though they can trigger unpleasant symptoms. The gut symptoms are caused by our gut bugs fermenting the FODMAPs.

 

Do you need to restart the low FODMAP diet if you eat a high FODMAP food?

No, you don’t. The whole goal of the low FODMAP diet is to find out if cutting down the number of high FODMAP foods you eat, significantly reduces your gut-based symptoms.

As we’ve just learned that the high FODMAP food will normally pass through your system within a three day period. Then any symptoms you’ve experienced should start to settle.

This means you don’t need to restart the low FODMAP phase (elimination phase) of the diet, instead focus on eating low FODMAP foods and let your symptoms settle. Once your symptoms have been settled for 1 to 2 weeks, you can start the reintroduction phase and begin your FODMAP challenges. Just remember you don’t want to stay in the first phase of the low FODMAP diet any longer than you need to.

 

Does that mean you can have a high FODMAP cheat meal each week?

We understand that every now and then you’ll accidentally eat a high FODMAP food and that’s okay. However, we don’t recommend that you regularly eat high FODMAP foods during the first phase. If you do eat ‘cheat meals’ on a regular basis then you won’t know if the low FODMAP diet is working and it will take longer to identify your food triggers.

Are you ready to take control of your gut symptoms?

YES I WANT TOO!

No thanks, my gut is perfect.

If you feel like you need to eat ‘cheat’ food all the time, then look for low FODMAP swaps for those foods and take time to plan out some really tasty meals to eat each day. If you find your meals satisfying and tasty then you will be less likely to intentionally eat high FODMAP foods. If you need some recipe inspiration then check out our Recipe Club for 600+ low FODMAP recipes and meal ideas.

 

Final Thoughts

So, there you have it! You don’t need to restart the low FODMAP diet if you eat a high FODMAP food. Instead focus on removing the high FODMAP food and choosing low FODMAP options instead. Once your symptoms have been settled for 1 to 2 weeks you can start the reintroduction phase of the low FODMAP diet.

Do you have questions about the low FODMAP diet? Let us know by emailing [email protected]

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: Joanna Baker (APD)

Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More

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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 👇

#FODMAP #brunch #valentinesday #lowfodmap #glutenfreerecipe #coeliac #foodintolerances #glutenfreelife #brunchdate #lowfodmaprecipe #dairyfree #foodphotographer #inmykitchen #scrambledeggs #eggs #breakfast #glutenfree

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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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#lowfodmap #vegan #ricepaperrolls #seasonaleats #fodmapfriendly #vegetarian #foodintolerances #fodmapfriendly #fodmap #coeliac #glutenfreerecipe #lowfodmaprecipe #foodblogger #foodphotographer

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Jan 28

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I have exciting news! I’m incredibly honoured to announce that I’ve been nominated as a semi-finalist for the 2021 Young New Zealander Of The Year award.

It’s a privilege supporting people with Irritable Bowel Syndrome and other gut issues and I can’t wait to see what 2021 brings.

I also want to say thanks to the team behind the New Zealander of the Year Awards for making these awards possible.

@nzeroftheyear @kiwibanknz 
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#newzealanderoftheyear #nzeroftheyear #lowfodmap #coeliac #irritablebowelsyndrome #digitalhealth #telehealth #healthcare #fodmap #nutrition #guthealth

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Jan 18

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You know what I miss? Berry Bliss Muesli. It's crunchy and delicious with little pops of strawberry... I'm making a coeliac friendly version of this very soon.

In the meantime give me a ❤️ if you want to try this gorgeous low FODMAP version. I make this for my mum and she absolutely adores it!

Recipe on alittlebityummy.com or follow my profile link.

I'd also love to know what your favourite breakfast is so let me know in the comments 👇
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#lowfodmap #breakfast #strawberries #granola #muesli #birchermuesli #goodfood #vegan #lowfodmaprecipe #foodblogger #inmykitchen #fodmapfriendly #dairyfree #foodintolerances #fodmap
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