The low-FODMAP diet has gained massive attention in the world of health and wellness. The acronym FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which are all fermentable short-chain carbohydrates. Let’s dive into why one would want to limit their intake of these types of carbohydrates and how a low-FODMAP diet can benefit you in the long run.
What is a Low-FODMAP Diet & How Would It Benefit You?
To recap, a low-FODMAP diet is the restriction of certain fermented short-chain carbohydrates in your diet. These fermented short-chain carbohydrates are harder on the body to digest, because FODMAPs cannot be broken down in the same way other molecules would, which means they instead travel to our large intestine where the bacteria in the colon ferments them. This process creates acid and gas in the gastrointestinal system leading to digestive complications.
By following a low-FODMAP diet, you will be eliminating this digestive irritant. The diet consists of three different phases: the elimination phase, the reintroduction phase, and the maintenance phase. During the elimination phase, which lasts around three to four weeks, you will eliminate all FODMAPs from your diet. After three to four weeks, you will begin the reintroduction phase. During the reintroduction phase you will slowly reintroduce FODMAP foods into your diet, taking note of your body’s reaction to them. Then, the maintenance phase will consist of eliminating the foods in which you found to be triggering to your body while keeping the foods that your body did not seem to mind. The hope is that you will better understand your body’s needs so that you might better maintain your digestive system and your overall health.
A low-FODMAP diet is a great way to give your body a chance to breathe, especially if you are experiencing painful digestive symptoms. While everyone can benefit from better understanding their body through this process, certain symptoms can be major indicators that you would especially benefit from a low-FODMAP diet.
Symptoms That Can Indicate You Would Benefit From Participating in a Low-FODMAP Diet
FODMAPs are not bad for everyone, some might not even feel any different from eating FODMAP heavy foods. However, those that are sensitive to FODMAPs, can experience the following digestive complications:
- abdominal pain
- distended abdomen
- irregular bowel movements
- loose stool
We understand how frustrating and uncomfortable these digestive complications can feel, which is why exploring a low-FODMAP diet can be incredibly beneficial. The best way to know if your body is reacting negatively to FODMAP heavy foods is by following the many stages of the low-FODMAP diet. It can be especially helpful for those who have digestive ailments such as irritable bowel syndrome (IBS). For those people, it might be recommended to avoid FODMAP foods altogether.
How To Best Prepare and Follow a Low-FODMAP Diet
Steps to Prepare for a Low-FODMAP Diet
- Consult your physician - It is important to consult with your physician before starting a new health regimen. They can best guide you towards understanding what your body needs, and if a low-FODMAP diet would be beneficial for you specifically. Since a low-FODMAP diet eliminates certain foods from your diet, it is important to ensure you are still maintaining a well-balanced diet rich with nutrients and vitamins.
- Prepare to stay dedicated - A low-FODMAP diet requires dedication and attention to detail. Eliminating a whole sector of carbohydrates will require you to research and understand which foods you will need to avoid. This is especially vital for those who tend to eat out. We recommend eating at home as much as possible, since this will be the most sure fire way to ensure you are avoiding all FODMAP foods.
- Get a journal - Journaling will be the best way to keep track of your experience while participating in a low-FODMAP diet. You can write down how you are feeling on a day-to-day basis, meals you are eating, and when it gets time to reintroduce certain FODMAPS, you can take note of your body’s reactions.
- Meal Plan - Following a restrictive diet can feel frustrating, especially if you are someone with a jam-packed schedule. Meal planning can help you to feel more at peace with following a low-FODMAP diet. This will make grocery shopping that much easier! Planning your meals will also ensure you are not missing out on your favorite types of foods.
Keeping track of low-FODMAP foods, creating grocery lists, and planning meals can all feel incredibly overwhelming.
We realize this, which is why we have curated a Low-FODMAP Recipe Book to make taking care of your digestive health and overall wellness that much easier.
We want to share with you one of our all-time favorite low-FODMAP recipes:
Soba Noodle Veggie Stir-Fry
- 4 oz soba noodles
- 1 tbsp garlic infused oil
- 1 cup sliced bell peppers
- ½ cup sliced carrots
- ½ sliced zucchini
- 2 tbsp gluten-free soy sauce
- 1 tbsp toasted sesame oil
- Sliced scallions or sesame seeds for garnish (optional)
- Cook 4 ounces of soba noodles according to package instructions and set aside.
- Heat 1 tablespoon of garlic-infused oil in a large skillet over medium-high heat.
- Add 1 cup of sliced bell peppers, ½ cup of sliced carrots, and ½ cup of sliced zucchini to the skillet and stir-fry for 2-3 minutes, until the veggies are tender.
- Add the cooked soba noodles to the skillet along with 2 tablespoons of gluten-free soy sauce and 1 tablespoon of toasted sesame oil.
- Toss everything together and cook for another 1-2 minutes, until heated through.
- Serve the stir-fry with a sprinkle of sliced scallions or sesame seeds on top.
Estimated Nutrition Facts: (per serving)
- Calories: 360g
- Protein: 12g
- Fat: 8g
- Fiber: 6g
- Carbohydrates: 62g
- Sugar: 8g
Interested in more low-FODMAP friendly recipes just like this? Check out our Low-FODMAP Recipe Book that contains over 30 different recipes ranging from breakfast, lunch, dinner, soups, and even smoothies!
These recipes are paired with nutritional facts, detailed directions, and a full list of ingredients to best guide you. Taking care of your digestive and wellness health has never been easier. Join us on a low-FODMAP journey and take note of how your digestive system is transformed.