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Staying Safe on the Low FODMAP Diet

Last updated on Feb 26th, 2018 Authored by Alana Scott     Reviewed by Joanna Baker (APD)
FODMAPs is a journey not a destination

The low FODMAP diet is a health journey not a life time diet. It was created as a tool to help Irritable Bowel Syndrome sufferers identify and manage dietary triggers, and research suggests that the diet can help significantly reduce symptoms in 70% to 75% of patients (1, 2). However, that doesn’t mean the diet is right for everyone. Before you start, make sure the diet is right for you, then follow our tips on how to stay safe on the low FODMAP diet.

Make sure the diet is right for you

1. Have you been diagnosed with Irritable Bowel Syndrome by your doctor or gastroenterologist?

It’s important to check that other medical conditions like coeliac disease, inflammatory bowel disease and bowel cancer are ruled out as these conditions can have similar symptoms. It’s also important that you were consuming gluten (minimum 4 slices of regular bread per day) during your coeliac testing, otherwise results won’t be accurate (3).

2. Are you under weight? Struggle with emotional eating or eating disorders?

If you’re struggling with any of these issues then the low FODMAP diet might not be the right treatment path for you. You might be better suited to non-food treatment plans. If the low FODMAP diet is still recommended then it should be undertaken under the close supervision of a dietitian.

3. Have you tried avoiding other common IBS trigger foods and healthy living strategies?

It’s well known that caffeine, alcohol, and carbonated drinks can all trigger IBS symptoms (4). Before starting a low FODMAP diet it’s important to check that changing a few of these foods and adjusting your fibre intake doesn’t reduce your symptoms to a satisfactory level.

These healthy living strategies can help too:

  • eat small regular meals,
  • take time to sit down and eat (eating on the go encourages you to swallow air)
  • avoid chewing gum and other products containing sorbitol
  • exercise regularly
  • reduce stress (yoga, meditation and mindfulness can help)

4. Check the low FODMAP diet is right for your age, lifestyle and other medical conditions.

The low FODMAP diet may not be appropriate for young children, pregnant women or elderly people, so it is important you check with a dietitian before changing diets. If you have other medical conditions, then your team of medical professionals need to assess if the low FODMAP diet is the right treatment pathway for you, and the best way for you to implement it.

Also keep in mind that everyone is different. You need to make sure you have enough resources, time and energy to undertake the low FODMAP diet. If you aren’t in control of the household cooking, are time poor, or can’t afford to buy a few specialised food items then the diet might not be right for you.

Safety Tips

Before starting the low FODMAP diet consult a dietitian

The low FODMAP diet is an specialised medical nutritional therapy, which should be undertaken with the guidance of a dietitian. Your dietitian will help tailor the low FODMAP approach to you, ensure your diet remains nutritionally adequate, and help you reintroduce high FODMAP foods back into your diet after 2 to 6 weeks. The resources provided by A Little Bit Yummy are here to support you on your journey, but do not replace advice from your medical team.

For more information on how a dietitian can help and where to find one, read this.

You must reintroduce FODMAPs

FODMAPs contain prebiotic fibers that are important for long term gut health (5). The strict low FODMAP diet phase should only last for 2 to 6 weeks. Then you need to re-challenge and reintroduce high FODMAP foods that don’t trigger symptoms, to protect your long-term gut health.

If after four weeks on the low FODMAP diet you are still struggling with symptom control, you need to check in with a FODMAP trained dietitian so they can help you trouble shoot.

During phase one of the low FODMAP diet you can support your gut health through eating low FODMAP foods that naturally contain prebiotics and probiotics.

Avoid over restricting your diet

The low FODMAP diet by itself is restrictive enough, so don’t put added pressure on yourself by removing more foods, unless it has been recommended by a dietitian. It isn’t recommended that you combine the low FODMAP diet with other restrictive diets like the paleo diet, ketogenic diet, or atkins diet as it can put your nutrition intake at risk. If you choose to combine diets make sure you seek support from a dietitian.

 

Are you ready to take control of your gut symptoms?

YES I WANT TOO!

No thanks, my gut is perfect.

 If you are a vegan or vegetarian make sure you seek help to ensure you get enough low FODMAP sources of protein, iron, zinc and B vitamins in your diet.

If you have identified a list of foods you think might be additional triggers for you, talk to your dietitian about how to accurately test these potential trigger foods. This will reduce the risk of you over-restricting your diet in the long run.

Don’t let FODMAPs take over your life

The low FODMAP diet isn’t for everyone and if you find that FODMAPs are taking over your world then it might be time to reconsider. If you don’t have the capacity to change your diet, find it too stressful, or start obsessing over food, then it’s time to look at other treatment options and start relaxing your diet.

Gut focused hypnotherapy and cognitive behavioural therapy both have similar success rates for reducing symptoms as the low FODMAP diet (6, 7, 8). These can be used by themselves or combined with the low FODMAP diet. If you are interested in these strategies ask your doctor for a referral to a psychologist. Not all psychologists are specialised in this area, so make sure you enquire about their experience before booking a session.

Take Away Points

The low FODMAP diet isn’t for everyone, which means it is important to check that it is the right treatment plan for you before you start. Once you are on the low FODMAP diet remember that the strict low FODMAP phase only lasts 2 to 6 weeks, and then you can start re-challenging and reintroducing FODMAPs. To make your journey easier and help you stay safe seek, the support of a FODMAP trained dietitian.

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

SHOW REFERENCES

1. Halmos, E.P., et al. A diet low in FODMAPs reduces symptoms of irritable bowel syndrome. Gastroenterology. 2014: 146(1). Retrieved from:

2. Tuck CJ, Muir JG, Barrett JS, Gibson PR. Fermentable oligosaccharides, disaccharides, monosaccharides and polyols: role in irritable bowel syndrome. Expert Rev. Gastroenterol. Hepatol.2014; 8. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/24830318

3. Coeliac Society. Health Care Professionals: Diagnosis Information. Coeliac Society New Zealand. 2017. Retrieved from: http://www.coeliac.org.nz/health-professionals/diagnosis-information

4. NICE. Irritable Bowel Syndrome In Adults: Diagnosis & Management. National Institute for Care & Health Excellence. 2017. Retrieved from: https://www.nice.org.uk/guidance/cg61/chapter/1-recommendations

5. Varney, J. Prebiotics & Probiotics: what are they and should you be including them on a low FODMAP diet? Monash University. 2016. Retrieved from https://www.monashfodmap.com/blog/prebiotics-and-probiotics-what-are-they/

6. Peters, S. How effective is gut directed hypnotherapy in people with IBS? Monash University. 2017. Retrieved from https://www.monashfodmap.com/blog/how-effective-is-gut-directed/

7. Edebol-Carlman, H., et al. Face-to-Face Cognitive-Behavioral Therapy for Irritable Bowel Syndrome: The Effects on Gastrointestinal and Psychiatric Symptoms. Gastroenterology research and practice. 2017. Retrieved from https://www.hindawi.com/journals/grp/2017/8915872/

8. Kenwright et al. Do symptoms of Irritable Bowel Syndrome Improve when patients receive cognitive behavioural therapy for co-morbid anxiety disorders in a primary care psychological therapy service? Behaviour and Cognitive Psychotherapy. 2017, volume 45. Retrieved from: https://doi.org/10.1017/S1352465817000200

 

 

 

 

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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👇

#lowfodmap #glutenfree #coeliac #glutenfreerecipes #fodmapfriendly #cheesecake #cheesecakelover #glutenfreelife #foodphotographer #foodintolerances #lowfodmaprecipes #passionfruit #weekendtreat #feed52 #inmykitchen

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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 👇

#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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Comments

  1. Janet Rogers says

    August 11, 2019 at 1:01 pm

    Thank you for today’s advice. I am only taking out wheat; onions & cappuccino from my diet. I have had IBS for several years but never before from food intolerance as now. I have had a scan, blood test& a bowelcancer test. These were all ffine. I am currently waiting to be referred to a Dietitian by my G.P. Thank you for you ongoing input.

    Reply
    • Alana ScottAlana Scott says

      August 11, 2019 at 9:37 pm

      Your welcome Janet. It’s great to hear you have been fully screened by your doctor. Hopefully, your dietitian referral comes through soon and he/she can help you put together an IBS management plan. In the meantime just let us know if there is anything we can do to help.

      Reply
  2. Linda says

    September 20, 2019 at 12:32 pm

    Very wise article. It’s good to step back and evaluate if this for us.
    I appreciate this input. My problem is finding a good gastro. The one I saw a few months ago just wanted to do a colonoscopy/ endoscopy. Never considered stop tests, breath tests, etc first. So I have not been diagnosed for IBS. I have been for celiac + lactose intolerance. That’s all I know for sure. But while something is wrong with my gut, some foods give me pelvic pain. I still have a lot to figure out. Started low fodmap this week. Still want to give it a shot and evaluate in 3 or 4 weeks if symptoms subsided. Thank you for what you do. Blessings

    Reply
  3. Susan says

    June 21, 2020 at 12:26 am

    I was diagnosed as IBS after consultation with a gastroenterologist and a endoscopy that showed negative for coeliac. Both my GP and Gastro recommended a gluten free diet. This was 10-12 years ago and while I seemed to improve I now have many of the previous symptoms I had come back. I have been diligently following a gluten free diet and should I do a Low FODMAP diet? Before I had been tested for coeliac I had the proper amounts of gluten leading up to the test.

    Reply
    • Alana ScottAlana Scott says

      June 22, 2020 at 3:36 am

      Hi Susan,

      Thanks for commenting. Okay so it’s great to hear that you were eating gluten before your coeliac disease test – that means your doctor should have been able to rule out coeliac disease. However, as you are now experiencing a change in symptoms many years later we would always recommend that you go back and talk with your health care provider – just to make sure nothing nasty has appeared like inflammatory bowel disease or bowel cancer. Once your doctor is happy that nothing nasty is going on you can talk to them about if starting the low FODMAP diet is the next step. We are happy to provide you with more support so just let us know how that conversation goes.

      Reply

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