More info on the low fodmap diet here
1. Buy Oatmeal, Lots of it
It’s one of the quickest things that you can make if you’re in a rush or just need a snack
2. You won’t be able to totally eliminate all FODMAPs
There are FODMAPs in everything we eat. The goal of elimination phase is to reduce the amounts of FODMAPs in your diet as much as possible, not entirely rid of them all. Try your best to stick to the guidelines, but don’t kill yourself over it. It’ll be fine and you’ll get the hang of it as you go along.
3. Be patient with yourself
First and foremost be patient with yourself. It’s going to take some time for your body to readjust and get back on track. There are going to be times when you get frustrated and feel like giving up. Stick with it. It is worth it. Once you get the hang of it and understand what works best for your body it becomes much more manageable. Also understand that sometimes there is no way to totally avoid fodmaps and that’s okay. We’re going for low-fodmaps, not no fodmap. In reality there will be times where things have small amounts of fodmaps in them. It’s okay, you’re doing amazing sweetie.
4. It’s okay to say no if you are invited out to eat
Don’t feel bad or ashamed for saying no. It can be difficult to find something you could eat. To me it is hard having to watch everyone else eat. Also it may still possible that something may upset your stomach b/c you don’t know what spices they put in it. It’s okay to put yourself first.
5. It’s not impossible to eat out
Sometimes I feel as if it is impossible to eat out because of the restrictions of the diet. As I learned what foods were okay for elimination and began re-introduction it doesn’t seem so impossible anymore. I wouldn’t recommend it until you have learned a bit more about your stomach sensitivity and have finished the elimination phase. If you do decide to eat out be prepared. Look up the menu before you go to the restaurant. Let the waiter know that you have food sensitivity or food allergy and that you aren’t just being picky. Or you could bring your own food in and avoid the menu and waiter all together.
6. It’s important to have snacks
Find one snack that your stomach can tolerate so that if you don’t know what to eat you can snack on something until you figure it out (so you don’t starve pretty much)
7. Chic-fil-a is an okay option for fast food
They have gf options that are tolerable for some. It comes with gf bread, grilled chicken, tomatoes, lettuce. Fries are gf also but it really just depends on your stomach. I would get a grilled chicken sandwich with a gluten-free bun or no bun at all and a side salad.
8. Don’t eat large meals or over eat
This should go without saying but larger meals make it harder for your stomach to digest. I’ve seen a huge improvement with eating many small meals a day. It is quite irritating sometimes but really worth it in the long run, my body deserves it.
9. Kettle chips are a good option for a go to snack
I love potato chips but they would always upset my stomach. Some people with IBS can tolerate them and others like me can’t. The same goes with kettle chips but they are a better choice since they have few ingredients. It could be worth a try
10. Bake your own bread and treats
With gluten free all purpose flour you can make your own muffins, bread, cookies, you name it. You can also use it to fry chicken, fish, ect. if you wanted to. It comes in handy for recipes that require you to make sauce or other flour related things. Another good idea is to do a meal prep for the whole week so you don’t have to worry about having to find something to eat for every meal.
That’s all I have for now. Here are some links that may be helpful:
- Rachel Pauls Food
- My Gut Feeling
- Delicious as it looks
- A little bit yummy (you don’t have to sign up or anything)
- FODMAP guide and food list
- Kate Scarlata RDN (FODMAP & IBS Expert)
- Another food list
- What are FODMAPS?
- The Elimination Phase
- Testing FODMAPs
- The Reintroduction Phase