Top 5 Resources for the Low FODMAP Diet
The low FODMAP diet is a three phase elimination protocol that has been shown to improve symptoms for those with IBS. This starts with a full elimination of FODMAPs (learn more about those here) then moves to challenges of each FODMAP sub-group to identify triggers and a reintroduction of foods based on challenge results.
While the low FODMAP diet has been shown to be highly effective alongside the support and guidance of a registered dietitian, it is commonly recommended outside of this support. This can lead to a lot of confusion and frustration with the diet. Maybe that’s what led you to this article. If so, take a breath and know you’re in the right place. The purpose of this article is to break down my top 5 resources that can help you go through the low FODMAP diet with confidence and clarity.
Food & Symptom Journal
The first resource needed with the low FODMAP diet is a journal to track food, drink, lifestyle behaviors, and significant changes in symptoms. Journaling this before you start the diet will give you a baseline that you can use to measure progress from. This will help you identify patterns in symptoms, as well as non-FODMAP triggers that may be present in your diet or life.
As you start the low FODMAP diet, the journal will help you track any changes you experience, so you can know if you are seeing improvement with the diet. If there’s no improvement in symptoms after 4-6 weeks, the low FODMAP diet is not recommended and you may need to go back to your doctor and/or dietitian to determine what other steps you can take. This can help prevent long term elimination of FODMAPs for no reason.
The journal will also be useful when you move through your challenges and the personalization of your diet after challenges because you will be able to track your results. This means you will be able to identify triggers with more clarity and know how your body is responding to new foods you bring in.
The benefits of the journal don’t stop with data and confidence in identifying triggers. Keeping a journal also creates a level of accountability so you can stay on track and reach your goals. You can increase this accountability by sharing your journal with your dietitian as they provide support and guidance.
Not sure where to begin with this? I created the My Gut Journal to make this easier for you! Get yours here and save 10% with code BLOG10.
Want to learn more about IBS? Sign up for a free IBS mini course here!
Monash University Low FODMAP Diet App
Researchers from Monash University in Australia did the initial research to establish the efficacy and process of the low FODMAP diet. They are still known as the leading experts in this protocol and measure the levels of FODMAPs in different foods so you can know which foods to eliminate and portion sizes to look for.
The Monash University Low FODMAP Diet App will give you a full library of foods and their FODMAP amounts, as well as any updates to this data as it comes out. The app also includes recipes and a full booklet of information about FODMAPs and this protocol.
Pinterest
One of the challenges with the low FODMAP diet is finding out what you can actually eat. When foods are eliminated, that usually removes go-to recipes and can leave you feeling lost when planning meals. Pinterest is a great resource to find low FODMAP recipes and save them to your boards for each type of meal (breakfast, lunch, dinner, snacks, desserts) in order to make meal planning much easier.
If you’re new to Pinterest, you can check out our page with boards you can start your low FODMAP search in!
Low FODMAP Alternatives
The easiest way to replace garlic and onion when you move into low FODMAP elimination is to do a pantry makeover with low FODMAP alternatives. You can replace olive oil with garlic-infused oil and swap out your pasta sauces, salad dressings, condiments, marinades, spice mixes, and snack bars.
When you find low FODMAP alternatives for some of your favorite flavors, you will be able to enjoy the meals you love and feel more normalcy in your life while you are working through the diet. What’s great about these alternatives is that you can keep them to yourself or you can use them for meals that you share with others. Many are just as delicious, if not more delicious, than the options you are already using. So there’s no need to be afraid to share them with those you enjoy meals with!
For a full list of my favorite brands and pantry makeover tips, check out this post.
Meal Delivery
One complaint I hear the most with low FODMAP is that everything falls apart when meal prep doesn’t happen. The reason for this is that getting low FODMAP meals to-go can be tough. Not all restaurants understand where garlic and onion are hidden, and many aren’t willing to make those adjustments for you. This can leave you either skipping meals because there’s no option, or completely letting go of low FODMAP and dealing with the symptoms.
Thankfully, there’s a solution for this: low FODMAP meal delivery! When you know you will have a busier week, plan to travel and want to take ready-to-eat meals with you, or simply prefer ordering out over meal prep, meal delivery is a great way to save time and stay low FODMAP.
In the United States, Epicured is my preferred low FODMAP meal delivery service. They focus on quality with every meal they send, which means you get nutritious and delicious options to help fuel your brain, body, and taste buds. Their menu rotates often, so you can order a variety of options each week in order to get meals exciting and get more diverse fibers, which your gut will love. They also work with experts to make sure every meal is low FODMAP and gluten free, so that you can stick to the protocol and keep symptoms down.
Check out Epicured’s menu here and save on your first order with code Erin20 (this is a paid partnership with a brand I personally use and love).
Whether you’re navigating the low FODMAP diet for the first time or simply maintaining your modified FODMAP lifestyle, these 5 tips will help you get the most out of the process. Give them a try and if you found value from this article, share it with a friend!
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