The Low-FODMAP Diet Made Simple
Last week we talked about a more strict low-FODMAP approach that lasts approximately 2-4 weeks. Just enough time to evaluate whether or not the elimination of FODMAP-containing foods results in a decrease in the amount and/or intensity of symptoms.
Real talk, that seems super hard.
You’re right, it is challenging and definitely takes some planning, creativity, and re-learning how and what to eat in the short-term. There IS another way. If you would like to dip your toes into the low-FODMAP diet without going all-in, you may be interested in the simplified low-FODMAP diet.
Who is simplified low-FODMAP diet good for?
A less-restrictive option is recommended for the elderly, due to small appetites and limited ability to prepare or control foods, and pediatric populations because they require a variety of nutrients to grow. From my experience, I usually recommend simplifying as a starting point for clients who are already extremely restricted in the foods they are able or willing to eat due to food allergies, intolerances not related to FODMAPs or IBS, or those who choose to eat a particular food pattern that restricts one or more food group. For example, people who are already gluten-free, dairy-free, vegan, vegetarian and/or those who also avoid some fruits and vegetables for other reasons.
So what IS the simplified low-FODMAP diet?
Let’s get into it! Instead of restricting all moderate and high-FODMAP food servings, we are just going to take out the highest sources of FODMAPs that you eat often or that are probable symptom triggers. It may be helpful to use the below list as a definitive guide of foods to avoid for a 2-4 week period.
Here’s your list!
| Fructans Garlic Onions Wheat and barley-based bread, pasta, cereal, and food products Spice blends, marinades, sauces, and condiments containing garlic and onion, including: garlic salt, garlic powder, onion salt, onion powder | Fructose Apples Pears Mango Dried fruit Asparagus Honey & High Fructose Corn Syrup (HFCS) Fruit juice |
| Lactose Cow’s milk Condensed milk Evaporated milk Ice cream Yogurt | GOS All beans (except green) Split peas Falafel Cashews Pistachios |
| Mannitol Mushrooms Cauliflower Sugar-free candies and gum | Sorbitol Stone fruits (peach, plum, nectarine) Watermelon Avocado |
That sounds good, so what’s next?
If you notice that your symptoms are significantly reduced just from using the simplified approach, you are ready to begin a modified reintroduction phase! If you notice only a partial response from the simplified low-FODMAP diet, you may benefit from trying a more strict low-FODMAP diet to find your unique food triggers. Remember, the low-FODMAP diet is successful at eliminating or significantly reducing symptoms in 80% of people, but that leaves 20% of the population who may not respond to this treatment. Following the FODMAP series, we will discuss evidenced-based holistic therapies to use in addition to medical nutrition therapy (MNT), or instead of MNT for non-responders.
- 10 Ways to get Enough Fibre on the Low-FODMAP Diet
- Challenging FODMAP Reintroduction
- Phase 2: FODMAP Reintroduction
- The Low-FODMAP Diet Made Simple
- Phase 1: FODMAP Elimination
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