7 Truths About the FODMAP Diet Plan (I Wish I'd Known 4 Years Ago!) IBS Health Coaching and FODMAP Diet Recipes | Calm Belly Kitchen (2024)

Like many of you, when I first heard about the FODMAP diet plan as a way to change my own IBS symptoms, I was overwhelmed. Not just with all the information out there, although that definitely was the case. Sometimes, it was overwhelming how much I didn’t know.

Four years ago, there was very little information to go on, no explanation of the nuances. Suddenly having to change my diet overnight felt very difficult and complex, with no guidance on how to make it work in a practical sense.

There's more info out there now, but I think people can still relate to what I experienced. Also, a lot of the current information is still conflicting or out-dated.

I had to forge my own path. And a huge part of why I do what I do is that I believe that you shouldn’t have to do that to change your life for the better!

(Which is why I started Calm Belly Kitchen!)

Looking back on it, there’s so much I wish I’d known before I started. So many tips and tricks and even affirmations that would’ve made this whole thing a lot smoother—and a lot less emotional.

I've also asked members of the community what they wish someone had told them when they first started out with the FODMAP diet plan. Many of the answers lined up with my experience!

So today, I'm going to share the things that I wish I knew when I first started. Hopefully, you’ll find this useful, no matter where you are in your journey.

#1 Onion and garlic are not absolutely essential for flavor

It seems like such a minor thing now, but this was definitely my number one source of anxiety and fear and stress when I started to grasp what the FODMAP diet really entailed. All those recipes I relied on would have to be modified or thrown out—and at first, I had no idea how to even begin.

(This is also one of the biggest struggles that I hear from folks who send me emails, easily in the top three questions that I receive!)

For years, I made my living as a recipe developer. I love food, and own an embarrassing amount of cookbooks! And I can tell you that giving up onion and garlic is not the end of the world.

Sure, it’s an adjustment, but it’s not impossible. While I, personally, can tolerate a bit of onion, I don’t do great with garlic, and I don’t really keep either of them in the house. It’s worth it, to me, to see the success of following the FODMAP diet plan in my own symptoms.

In a way, whether it’s onion, garlic, or any other food, it really won’t be as bad as you think, giving it up temporarily or even for longer periods of time. I promise.

You can check out this ultimate guide for other ways to flavor food that won’t trigger your IBS!

#2 A major diet change is hard, and it will take you time to get in your groove

Okay, I know I just said that giving up some foods isn’t the end of the world. And it’s not! But any major lifestyle change means changing all of your patterns—even ones you might not be aware you have. It will take time. It doesn’t happen overnight.

Doctors love to give you a little two- or three-page handout that makes it seem super easy to just completely overhaul your diet overnight, but the truth is, not many people can just turn completely change the way that they cook, shop, and eat in one day.

You have to be patient with yourself. You have to give yourself time (and grace!) as you begin the process.

Even though I had cooking skills and already was a healthy eater, I couldn't turn it around overnight. I needed time to get comfortable with the changes in my eating habits.

Whatever you do, don't let beginner overwhelm hold you back from starting.

Just know that it's going to take time to get comfortable, and it's okay to be to be stressed about it when you start. If you mess up, that's okay! Don't beat yourself up—keep going.

#3 Eating in a social setting is less of a big deal than you might think

A lot of people ask me this one, especially as they start to really think about how often we all eat in social settings—restaurants, work lunches, family meals.

When you can control the food, things tend to work fine. But when other people are cooking? That can be a little stressful.

I get it.

If you’re worried about how the changes in your diet will affect eating out at restaurants—whether it’s asking for order changes or worrying about being judged for what you put in your face—that’s normal.

No matter how much we worry that other people are judging us, people are always more concerned about what they are doing, than what other people are thinking. It’s just our nature! We’re all a little self-centered like that.

And if someone does give you grief or side-eye for swapping your asparagus for a side salad? Then they really need to find a hobby.

What you eat isn’t a judgement, or critique, of anyone else’s eating. Refusing a food, making healthier choices, these are all worth it, to make your body feel better.

Prefer to watch? Check out the video below...

#4 You really do need to listen to your body

If you’ve spent any time on this site, then I know you’ve heard this one before. But it’s absolutely true. Listen to what your body is saying—not just with the food, but with all of it.

The great thing about making this kind of diet change is that you have this really excellent opportunity to learn about all the other factors that affect your digestion, besides just the FODMAPs. When you take those away, you start to listen to the other little messages your body is sending.

For example, stress is a big deal for me. It messes with my stomach. Now I can hear that message more clearly, and adjust my lifestyle accordingly.

Another thing I learned was that adjusting the overall volume of food I was eating helped with my symptoms. I was just giving it too much to do! Eating smaller meals, letting them digest well, allowed my body to tell me, hey, you’ll feel less bloated and heavy and gross.

For many of my clients, I often hear that their period sends them a huge message, thanks to fluctuating hormones! As you can see, all of these non-food factors can affect your gut.

Listen to them.

Every body is different. What’s yours telling you?

#5 Sourdough bread is your best friend

For those of you who love bread, this one is really exciting.

(What? Bread is exciting! Especially bread that’s safe and delicious!)

This wasn’t even established when I was first beginning my FODMAP diet journey, but within the last two years, Monash has tested sourdough bread and found that, because of the slow fermentation process, sourdough bread has an extremely low FODMAP content.

The only catch is that it MUST be made using a traditional slow rise process.

Luckily, it’s easy to tell if sourdough is indeed slow rise: Check the ingredients. If the sourdough bread contains yeast or enzymes, then it was not made with the slow rise method.

Traditional slow-rise sourdough requires just three main ingredients: flour, water, and salt. Instead of yeast, a “starter” causes the bread to rise. This happens when natural bacteria occurring in the air slowly ferments by consuming the FODMAPs and other carbohydrates in the flour. This produces gas, which creates the rise in the bread.

Great news if you’ve been missing bread!

#6 You really do need to reintroduce FODMAPs by category

Like most of us, I spent a long time on the elimination phase of the FODMAP diet. Because I was feeling better, and seeing a reduction in my own symptoms, it felt really comfortable just to stay in that highly restricted zone.

And yet it’s really important to test foods and reintroduce them—not just because it’s healthier to have more variety in your diet, but also because that’s the only way you’re going to know your personal FODMAP tolerance levels.

One thing I learned when I did finally reintroduce FODMAPs is that I have a pretty high tolerance for wheat. I can still eat my homemade pizza and croissants, and for me, that’s amazing.

On the other hand, I used to love making sweet potato fries, but now I can only have a few bites. A bigger serving of sweet potato makes my stomach feel heavy and creates unpleasant symptoms the next day. And there’s no way I would’ve known that without reintroducing FODMAP categories one by one.

You might be taking a risk with a certain food during this phase, but the knowledge you will gain will be priceless.

#7 You won’t always feel deprived!

When we talk about diet changes, there is always this lingering worry, this fear of deprivation.

And it makes sense: We’re taking away a lot of common foods that are in favorite dishes, at home and out in the world. It’s a huge adjustment, looking at food in this new way.

Yes, it will absolutely feel like an adjustment. You’re definitely going to hate taking away some foods—but eventually, the feelings of being so healthy and feeling so much better and feeling empowered will begin to outweigh the difficulties.

You may still experience IBS symptoms. That’s totally normal. But overall, you will feel so much better, because you’ll finally have control over how your body feels.

And those are my top seven items I wish I’d known before starting the FODMAP diet!

They’re definitely truths for me, and ones I hear from my clients as well.I hope that they can empower you to begin your FODMAP journey.

7 Truths About the FODMAP Diet Plan (I Wish I'd Known 4 Years Ago!) IBS Health Coaching and FODMAP Diet Recipes | Calm Belly Kitchen (2024)

FAQs

7 Truths About the FODMAP Diet Plan (I Wish I'd Known 4 Years Ago!) IBS Health Coaching and FODMAP Diet Recipes | Calm Belly Kitchen? ›

There is also concern that long-term restriction of high-FODMAP foods changes the makeup of bacterial colonies in the gut, which may negatively impact intestinal health and possibly worsen digestive issues over time. Oligosaccharides, in particular, are an important energy source for beneficial bacteria.

What are the negatives of Fodmap diet? ›

There is also concern that long-term restriction of high-FODMAP foods changes the makeup of bacterial colonies in the gut, which may negatively impact intestinal health and possibly worsen digestive issues over time. Oligosaccharides, in particular, are an important energy source for beneficial bacteria.

What can you eat unlimited on FODMAP? ›

FODMAP “Free” Foods List
  • Alfalfa.
  • Arugula.
  • Bamboo shoots (fresh/canned)
  • Beansprouts.
  • Bell Peppers (red)
  • Capsicum (red)
  • Carrots.
  • Choy sum.
May 5, 2024

What food has the highest FODMAP? ›

High FODMAP foods
  1. Wheat. Wheat is one of the single biggest contributors of FODMAPs in the Western diet. ...
  2. Garlic. Garlic is one of the most concentrated sources of FODMAPs. ...
  3. Onion. Onions are another concentrated source of fructans. ...
  4. Fruit. ...
  5. Vegetables. ...
  6. Legumes and pulses. ...
  7. Sweeteners. ...
  8. Other grains.
Jun 2, 2022

Is coffee low in FODMAP? ›

Some instant coffees and coffee substitutes may contain chicory root which is a high FODMAP ingredient. Ground coffee – brewed and espresso – other coffees prepared from 100% ground coffee beans are considered low FODMAP. You can use these however you like, just make sure you choose a low FODMAP milk.

What is the number one trigger for IBS? ›

Certain ingredients and drinks can trigger IBS symptoms in some people. But these triggers may vary from person to person. Some common ones include artificial sugars, gluten, fried foods, alcohol, and whole dairy products. Lifestyle factors like stress or gastrointestinal upsets may also trigger an IBS flare-up.

What is the best breakfast for IBS sufferers? ›

Breakfast ideas for people with IBS
  • Corn tortilla wrapped around 2 scrambled eggs and fried steak slices.
  • Chia pudding – soak chia seeds in an alternative milk with berries and peanut butter.
  • Overnight oats with raspberries and ground seeds.
  • Porridge with a firm banana and some walnuts.
Apr 21, 2023

What not to drink with IBS? ›

7 Drinks to Avoid
  • Fructose May Disrupt the Gut.
  • Some Fruit Juices May Fuel Discomfort.
  • Sugar-Free Drinks May Not Be an Alternative.
  • Vegetable Juices Can Also Bring Trouble.
  • Milk May Contribute to Intestinal Distress.
  • Caffeine Can Aggravate Symptoms.
  • Alcohol May Disturb Digestion.
  • Low-FODMAP Fruit Juices.
Aug 9, 2023

What is the best bread for IBS sufferers? ›

For those navigating the dietary challenges of Irritable Bowel Syndrome, sourdough bread emerges as a particularly friendly option. Its distinctive fermentation process not only imparts a unique tangy flavor but also plays a crucial role in making sourdough more digestible than its conventional counterparts.

Are bananas high FODMAP? ›

Unripe bananas are low in FODMAPS and therefore a better choice for people with IBS — although they're not as sweet or soft as ripe bananas. However, as bananas ripen, they accumulate a type of FODMAP called oligofructans. Therefore, ripe bananas are considered a high FODMAP food (6, 7 ).

Are blueberries low in FODMAP? ›

Blueberries are a great low-FODMAP fruit serving because they are lower in fructose, which can be difficult for your body to digest. However, be sure to measure out the proper serving. One serving is approximately 20 berries.

Can I eat salad on a fodmap diet? ›

Lettuce is made up almost exclusively of insoluble fiber. Therefore, it's considered a low FODMAP food — and a good alternative to high FODMAP vegetables, such as artichokes, cabbage, broccoli, beets, Brussels sprouts, and asparagus ( 3 ).

What fruit is high in FODMAP? ›

High-FODMAP Food List
  • Apples.
  • Apricots.
  • Blackberries.
  • Cherries.
  • Grapefruit.
  • Mango.
  • Nectarines.
  • Peaches.
Apr 20, 2023

How do I not get hungry on a low FODMAP diet? ›

Monash recommends spacing your meals and snacks at least 3-4 hours apart. If you find that you are hungry within this 3-4 hour window, try snacking on foods that are FODMAP free or have a very large safe serving size. These can be eaten freely and according to your appetite.

What happens if you stay on the low FODMAP diet too long? ›

If you skip these foods for too long, you may starve helpful bacteria colonies and cultivate unhealthy bacteria. Over time, if you follow only strict low FODMAP eating, you might notice yourself getting more tired, having more headaches, constipation, muscular weakness, or getting sick more easily.

Why do I feel worse on a low FODMAP diet? ›

You may also be eating more starches and sugars from hyper-processed gluten free, low FODMAP packaged foods than usual, which may overwhelm the absorption capacity of a sensitive, hyper-active gut. If you suspect this, try eating more fruits, vegetables, nuts and seeds and see how you feel.

What do high FODMAP foods do to your gut? ›

Most people don't have problems when eating FODMAPs, but for some people they can cause cramping, bloating, gas, or diarrhea. FODMAPs are a problem for some people because they draw more fluid into the intestine and create more gas. They create more gas because they are more easily fermented in the gut.

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