Welcome, This website is mostly about cooking but here are my thoughts on getting started in a LOW FODMAP diet. (I assume you already know what FODMAP is and have read about Monash University.)
Start Simplified
I’d actually suggest you start small. Try “Simplified FODMAP” before jumping into a low FODMAP elimination. It’s a much simpler to follow diet that is a good first stop that may be all you need. You still may need to go further but it’s where I honestly feel like people should start. Our website actually isn’t related to that diet, but great minds think a like when they name things?!?
Get the Monash App
Go and download the FODMAP app. It’s worth it. You want it because it is the bar none easiest way to find out what you can and can’t eat. There are other nice features in it like a journaling and recipes, but really what you need it for is having the database of things they’ve tested so you can find out what and how much to eat of something. You can also feel good as purchasing the app also contributes money towards FODMAP research.
Be Prepared
- Buy a scale, it will help you portion your food in to “green states”
- Get a bunch of Snacks that work for you. Have them at the ready. Hunger enables bad choices
- Have some pre-made low FODMAP food ready in the freezer. Hunger enables bad choices
Be ready to explain.
At some point people are going to push you to explain what your diet is. The best explanation that I think people will understand is to tell them it’s lactose intolerance for different sugars than lactose and yes it causes tummy issues. This should be enough of a hint that for your smarter friends that they shouldn’t dig deeper. It also avoids them asking what happens if you eat something. All in all I find it the best explanation. If they want to know what you can’t eat, rattle off the items from Simplified FODMAP.
Common Gotchas
- Gluten free doesn’t equal low fodmap.
- A lot of gluten free flours contain pea protein or other legumes
- Eating out in general is harder
- Don’t let the waiter leave until you know everything that will arrive on the plate.
- Ask if the restaurant has an allergy protocol. (Big chains often due)
- allergy protocols can save horrible mistakes from happening to you.
- Be nice to yourself, expect mistakes, also, be nice to yourself.
- Watch out for foods that contain “spices” or “natural flavour”
You aren’t alone
This site is great for cooking ideas, and how to cook. But they’re is a huge community our there in the online world. Check out one of these communities to get more answers/help/support: