If you’ve started the Low-FODMAP diet to work on healing your gut, and you aren’t feeling any better (or worse, experiencing even more symptoms) read below. You may be making some of these common mistakes.
Here’s what you need to know to avoid them!
You’re eating a lot of (Low-FODMAP) grains.
You have your list of Low-FODMAP allowed foods and you are following it religiously. You’re also eating a lot of oats, rice, millet, quinoa, corn tortillas, gluten-free breads, and other Low-FODMAP baked goods.
And your stomach discomfort seems endless.
If you have digestive trouble, diving into a grain-fueled nutrition plan may be (quite literally) painful.
If this is the case, you can try eating Low-FODMAP without grains or just reducing the overall amount of grains.
You’re using outdated resources and misidentifying foods.
You’ve been following a list from a book. It says that foods are allowed on the Low-FODMAP diet so you’ve been indulging. The trouble is, the book you are using as your resource is completely outdated. The latest research limits many of these foods.
Instead of using one outdated book, try referring to the app created by Monash University or browsing their website for the most recent information.
You’re eating out and inadvertently eating FODMAPs.
I love eating out. And I know that most people in the restaurants have the best of intentions.
But is it fair to you expect them to have a good understanding of the Low-FODMAP diet? It’s so complicated for most people to take in.
Even if you wrote every single thing out for them, it’s a lot to expect when 99% of chefs are used to cooking with onions and garlic.
This is a time when you need to step up and make friends with your own kitchen.
Get some great cookbooks and get busy!
You are seriously missing flavor in your meals.
Your food is BLAND. With a capital B. Your words (and your mood) have gotten a lot spicier because your food just ISN’T.
Here’s what you can do:
- Get back in the kitchen! Grab a recipe for curry powder or taco seasoning and make your own version without using garlic or onion. Making your own spice blends to use during your Low-FODMAP experience will save you so much time (and money). You’ll thank yourself later!
- Have you heard of asafoetida? This spice commonly used in traditional Indian cooking has an onion-like flavor when cooked and is a Low-FODMAP gem! You can purchase it on Amazon here. I would also recommend reading more about how to use it here.
- If you miss that fresh onion flavor, have no fear! (Does anyone actually miss onions? I dunno. I sure did!) You can use the green ends of green onions or chives to add extra flavor. These are delicious over salads, in eggs, or to finish off savory baked dishes.
You jumped face first into a brand new way of eating.
And that’s tough.
You didn’t give yourself time to dip your toes in or start getting used to these new foods.
Try eating Low-FODMAP for breakfast and lunch, with a normal dinner for a few days. Then gradually ease into the full diet.
It may be easier (mentally) to tackle it this way and you can still use up the groceries you likely have in your refrigerator!
Remember, there is no timeline and no award for completing the Low-FODMAP diet any faster. Take your time and make sure your mentally prepared to follow through.
You didn’t bother with a gradual reintroduction.
If you finished the diet and jumped right into all the high FODMAP foods, you missed a critical part of the diet. Reintroducing each type of FODMAP individually will help to identify which food is causing the symptoms.
You won’t know which unless you follow through with a proper reintroduction phase.
To reintroduce FODMAP foods, choose one category (for example Fructose). Eat a food from that category (in this example, maybe apples) on Day 1.
Keep a food journal during this time. I can’t emphasize this enough. WRITE EVERYTHING DOWN! Food, mood, symptoms, log it all! Need a food journal? Check out the freebie library here for my favorite one!
Write down any symptoms that come up. They may be immediate or delayed by the next day. Depending on how you feel or how sensitive your digestive system is, you can try one of two methods:
- Some people will eat this food every day for 2-3 days and see if they notice symptoms during that time frame.
- Alternatively, if you may be more sensitive, you can try eating this food every other day (for 4 days total) to see how you feel.
Either way, allow at least 2 days in between reintroducing new food categories.
Still having trouble?
Let me know what else you’re struggling with in the comments below!
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