3 Things I learned doing the Low FODMAP diet

by Health Stand Nutrition | Mar 6, 2019

 

While I don’t struggle with IBS myself, I did have the pleasure of helping someone close to me through the low FODMAP diet.

Unlike when working with IBS clients in the office, this experience allowed me to really “live” the diet. By this, I mean being involved in all the meal planning, grocery shopping, as well as, partaking in many, many low FODMAP meals.

As a dietitian, this was a great learning experience but let me tell you, it wasn’t easy.

Here are 3 things I learned while doing the low FODMAP diet:

#1. Being prepared is essential.

While you may be keen to start the low FODMAP diet right away and get to the bottom of your digestive symptoms, it’s best to get prepared before you start the diet. The best way to be prepared is to learn about the diet and it’s 3 phases (elimination, rechallenge, and modified FODMAP/maintenance), which foods are high and low FODMAP, and do some meal planning. Taking the time to set yourself up for success will make this process much easier.

#2. Garlic and onion are in everything!

Both garlic and onion are high FODMAP foods and while cooking without them can be a drag (for some of us, at least), it is possible to omit or substitute for them when cooking from scratch. The problem arises when using commercially made products (i.e. jarred, packaged and premade foods) because they often have garlic and onion as ingredients, or are included in the ambiguous “flavouring” term. The same goes for eating out, lots of garlic and onion in restaurant foods. As daunting as it may seem, it possible with a little patience, knowledge, and guidance (from a Registered Dietitian, if need be) to avoid both garlic and onion, and other high FODMAP ingredients, in your food.

#3 The Monash FODMAP app is well worth the money

The Monash FODMAP app is well worth the money, and the best resource (besides an experienced Registered Dietitian!) for anyone embarking on the low FODMAP diet. This app provides an easy to use guide showing low and high FODMAP foods, as well as, safe serving sizes (as different portions of the same food can either be high or low in FODMAPs). I found having this app on my phone super handy when meal planning and grocery shopping. If you are considering going on the low FODMAP diet, this app is a must!

For more information on dietitian nutrition counseling for digestion issues such as IBS (irritable bowel syndrome), the low FODMAP diet, constipation, diarrhea, celiac disease, crohn’s disease, colitis and other digestive health concerns CONTACT US and book an appointment with Calgary dietitian Kate Chury. Kate can see you in our local Calgary nutritionist office or by phone or video conferencing for virtual dietitian nutrition counseling.

Read more about our Dietitian Calgary and Online Nutritionist nutrition counseling programs here: NUTRITION COUNSELING