So we all know that the Low FODMAP diet can be a game changer for managing IBS symptoms, but it’s not always easy to stick to. In fact, there are some things that can sabotage your success on the diet. Don’t worry though, we’ve got your back! Here are 10 things to watch out for:
1. Not planning ahead:
The key to success on the Low FODMAP diet is planning ahead. If you wait until you’re starving to start thinking about what to eat, you might find it difficult to choose a low FODMAP option. Take some time each week to plan out your meals and snacks, and make sure you have all the ingredients you need on hand.
2. Ignoring portion sizes:
Just because a food is Low FODMAP at a smaller serving size doesn’t mean it will still be low FODMAP at a bigger portion! Using an app like the Monash FODMAP or Fodmap Friendly App can be a really useful tool to help you identify portion sizes that are low FODMAP.
3. Skipping meals:
Skipping meals can be tempting when you’re busy or just not feeling hungry, but it’s a sure fire way to sabotage your success on the Low FODMAP diet. Not only can also lead to overeating and digestive upset, but having an empty stomach may even trigger IBS symptoms! Make sure you’re eating regular meals and snacks throughout the day.
5. Not getting enough fibre:
Fibre is important for digestive health, but it can be tricky on the Low FODMAP diet. Many high fibre foods are also high in FODMAPs, so focus on low FODMAP sources of fibre, like leafy greens, berries, and quinoa.
6. Drinking too much alcohol:
Alcohol isn’t necessarily high in FODMAPs, but it can still be a big trigger for IBS symptoms. If you do choose to drink, stick to low FODMAP options like vodka or gin mixed with a low FODMAP mixer like soda water or cranberry juice.
7. Not reading labels:
When you’re following the Low FODMAP diet, it’s important to read labels carefully. Many foods that seem safe at first glance actually contain high FODMAP ingredients. Make sure you’re checking labels for hidden sources of FODMAPs, like onion powder or chicory root.
8. Eating too quickly:
Eating too quickly can lead to digestive upset, especially when you’re dealing with IBS. Take your time when you eat, and try to savour each bite. This will not only help you enjoy your food more, but it can also help you avoid overeating.
9. Not seeking support:
Last but certainly not least, not seeking support can be a big mistake when you’re trying to follow the Low FODMAP diet. It can be challenging to stick to the diet on your own, so don’t be afraid to reach out to a dietitian, support group, or online community for help.
Sticking to the low FODMAP diet can be challenging, but it is definitely worth it. By avoiding high FODMAP foods and incorporating low FODMAP alternatives, you can manage your IBS symptoms and improve your overall digestive health. By being aware of the common pitfalls and obstacles that can sabotage your success, you can take proactive steps to stay on track and achieve your health goals. Remember to be kind to yourself, celebrate your successes, and don’t give up!
