Posted on by trubblemaker

Simplified low FODMAP diet

OK, we did not make this up. There actually is a Simplified Low FODMAP “diet.” This diet has nothing to do with our website. It was created by Monash University (The authority on FODMAP). This approach is somewhat the opposite of the elimination diet. Instead of starting by dropping off everything (every high FODMAP food) from your diet. Instead we start with just dropping off the biggest and worst High FODMAP foods. This is actually a FANTASTIC list to give to someone that wants to cook for you, even if you are on FODMAP. Sure there is still a risk they might unknowingly make a poor choice but at least this is a list of only 12 things and will generally guide them to safer food. I’ve wanted to create a list like this for years and I’m glad Monash finally has recommended one.

Here’s what you DO NOT EAT on Simplified FODMAP diet.

  • Grains
    • Wheat and rye-based products
  • Vegetables
    • Onion, garlic, leek, cauliflower and mushrooms
  • Fruit
    • Apple, pear, dried fruit, stone fruit, watermelon
  • Dairy
    • Milk and yoghurt
  • Meat/alternatives
    • Legumes

So what does not eat mean?

It means that instead of eating these items you substitute something low FODMAP. For instance “Lactose free milk” instead of milk.

It means you cannot eat these items even if they’re incorporated in a dish. This is what I generally call “eating clean.” Of course you can always cheat but that means you need to restart the clock on your eating clean.

How do I get started?

Really, even though I watch a lot of “House” and “General Hospital” I’m told that doesn’t make me a doctor. What I strongly suggest is you consult a doctor or a nutritionist. If you want to know if you are a good choice for this diet, read about it on the Monash University’s website. It outlines if this diet is a good choice for a person or not. It also lists the steps on how to go about implementing the diet.

Here’s some extra resources if you have more questions: