The Low FODMAP Diet
I’m sure most of you have heard of the the Low- FODMAP diet before but for those who have not, it is an elimination diet of all the foods that are high in FODMAPS (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols). They are types of carbohydrates (sugars) that can cause fermentation within the gut, which causes digestive issues such as bloating, gas, stomach pain, diarrhea and constipation. By removing these foods from your diet, it is possible to restore the natural balance of your gut and improve your digestive system.
How The Low FODMAP Diet Works
The low- FODMAP diet is not something you stay on for life. It is something you do for a period of time, eliminating all of the high FODMAP foods for around 6 weeks to reduce symptoms and then you reintroduce the food groups one at a time to identify which ones causes your symptoms. After this period, you will create a long-term diet that only limits the specific foods that triggers you.
My Low FODMAP experience as a busy mum
It took me years before I took the plunge to try out this diet because I simply could not wrap my head around all the foods I had to eliminate, that I used in my family meals daily (onion and garlic!).The thought of cooking separate meals to what my husband and kids would have just felt impossible- too much work, on top of what I already do. I had been to the doctors years ago about my stomach issues and they gave me a print out about the low-FODMAP diet- I took one look at it and put it in the bin. The information was overwhelming and wasn’t the most helpful in terms of how to follow the diet. Years later, my gut health was still not doing great, so I decided to look online for help. I came across a company called Healthpath and ordered a test to see if I had SIBO (small intestinal bacterial overgrowth). That came back negative and they recommended that I try the low-FODMAP diet but this time I was given clearer instructions on how to follow the diet- including recipes and a weekly planner to write down my symptoms and feelings. I felt confident to try it because I finally had some guidance to follow. Honestly, it wasn’t the easiest thing to do, but I wanted change- I was exhausted feeling the discomfort in my gut for all those years of my life, so I did it. I sacrificed a lot of my time meal prepping and freezing them. I told all my friends and family that I was on the diet and they were great- they made separate things for me or took out certain ingredients when I went round for dinners. They didn’t tempt me with desserts, instead they had fruits or other snacks that I could eat or at times, I even brought over my own food.
My Low FODMAP Results
I’m just going to put it out there…..I didn’t follow this diet for 6 weeks, which is what I thought was the general suggested length of time. It took me a lot longer. I was on this diet for 4 months!!! I have been suffering gut issues for too long, they (Healthpath) said that I may not see results straight away and they were right, so recommended I stayed on the diet for longer. 4 months was as long as I could go, before I had a big event in my life that happened- so could no longer keep up with it.
Was it worth all that blood, sweat and tears, cooking all those separate meals and having no crisps and chocolates? Yes, it was. It definitely confirmed certain foods I had always thought were triggers for me and I learned a lot about portions. I can eat certain high FODMAP foods but in smaller portions and my stomach can digest it ok without causing me any discomfort. I was eating my 3 meals a day and having snacks in between but I actually lost weight during the process and that was all down to the fact that I was not grazing all day and eating junk but eating wholesome foods.
My bloating, gas and uncomfortable stools had definitely decreased, but not completely disappear and this is when I learned that it was not just food that caused me gut issues, it is also: stress, lack of sleep and lack of movement.
The low FODMAP is not the easiest thing to follow when you have a family to cook for but it is definitely something you can do with planning. Time goes by quickly and honestly, as with everything, you do start to get used to doing it. I don’t regret or think it was a waste of time and effort. I have definitely learned more about how my gut responds to certain foods now. Last thing to add- I also saved money during the diet as I hardly ate out at all!
Here are some useful tips for anyone thinking of trying the Low FODMAP Diet
- Batch cooking– this really helped me not slip up as there was always a meal ready for me.
- Make some of the low FODMAP meals for the whole family at dinner times (so I didn’t always have to make separate meals). My family didn’t really care for the missing ingredients- the meals still tasted great.
- Download the Monash University FODMAP Diet app (did have to pay for it- around £4-£5) but was (and still is) super useful for when I was out and about: tells you all the high FODMAP foods you can’t have or some that you can have but in certain portion sizes.
- Let your friends and families know, so they can all support and encourage you.
- Be patient. Everybody is different, some might respond to the diet quicker than others but listen to yours. Trust the process. Think of it as almost like a detox from all the crappy food you have been eating and remember you are trying to get your gut health back on track. Being in a chronic state of inflammation is your gut not being ok.
I hope this gives you an insight of what to expect being on a restrictive diet but that it is also possible to do. It definitely helped me learn more about the connection of food and triggers for my gut.