What is the low FODMAP diet?
The low FODMAP diet is used to help individuals experiencing medically diagnosed IBS. It is an individualised way to help determine what FODMAPs are tolerated by each person to help reduce and manage symptoms long term. There are 3 phases to the low FODMAP diet, they include:
- 1. Low FODMAP Initial Phase
For about 2 – 6 weeks foods containing medium and high levels of FODMAPs are replaced with low FODMAP foods. This phase is to see if you experience relief from your IBS symptoms.
- 2. Reintroduction Phase
Reintroduction of foods containing specific FODMAPs begins after you feel relief from your IBS symptoms. This phase is completed to test what FODMAPs are tolerated as a way to add more foods back into your usual diet.
- 3. Personalisation Phase
Eventually, you will know what foods you are able to have and how much you can have before symptoms are triggered. Overall the aim is to maintain a diet that is minimally restrictive.
A FODMAP trained Dietitian will be able to help you navigate the low FODMAP diet.
Why is good nutrition important?
As we’ve all heard, good nutrition and eating well is important for our health. But why?
This is how your body gains the nutrients it needs to grow, repair and enable you to do all the activities you do throughout the day! These nutrients include protein, carbohydrates, fats, fibre, vitamins and minerals. To make sure you are eating well, it is recommended to aim for as much variety as possible, in fact make sure you eat the rainbow in terms of your fruit and vegetables!
As variety is key following a low FODMAP diet may make this more difficult, but here are some tips below to help increase your nutrient intake!
Easy ways to increase your nutrition
It can be incredibly confusing with so much information online about what we should and should not be eating, so here we have broken down the 5 food groups for you. All foods listed below are low FODMAP.
Aim for 2 serves of fruit a day for vitamins, minerals and fibre.
– A hand full of grapes or strawberries
– 1 green kiwi fruit
– 1 medium mandarin or orange
Aim for 5 serves of vegetables per day for vitamins, minerals and fibre.
– 1 medium tomato
– ½ a medium potato
– ½ cup cooked carrot or zucchini or eggplant
– 1 cup cucumber
Aim for 6 serves of grains per day for carbohydrates and fibre.
– 2/3 cup corn flakes
– 1 cup of oats (Uncle Toby’s are FODMAP Friendly certified)
– ½ cup quinoa/rice/corn pasta
– 1 slice of Alpine Breads Spelt & Barley or Spelt & Sprouted Grains
Aim for 2 – 3 serves of lean meat/fish/nuts/eggs/tofu for protein, vitamins and minerals.
– 2 large eggs
– 100g firm tofu
– Plain cooked meats/poultry about the size of your palm on your hand
– 100g Seafood
Aim for 2.5 serves of dairy and dairy alternatives for vitamins, minerals, protein, fat.
– 1 cup lactose-free milk (Liddell’s Lactose Free, Arla Lacto Free and Green Valley Creamery have FODMAP Friendly certified ranges)
– 1 cup almond milk
– 2 slices hard cheeses
(Disclaimer: Depending on age and gender – grain, lean meat/meat alternatives and dairy serves will change).
Why is good hydration important?
Our bodies are made up of about 60% water, this means it is extremely important to keep yourself hydrated. When we don’t keep ourselves hydrated, dehydration can occur. Symptoms of dehydration can include but is not limited to headaches, dark yellow urine and decreased concentration and alertness.
As a general guide we should all be aiming for about 2 litres of water per day. Having said that, fluid from juices and teas can also add to our daily water intake.
Top 10 low FODMAP ways to increase hydration
- -Carry a water bottle with you everywhere, every day. A lot of people find the visual reminder of their drink bottle helps them to drink more.
- -Choosing a low FODMAP tea. Such as 1 teabag of black tea, green tea, chamomile, peppermint, rooibos, honey bush or chrysanthemum tea.
- -Cutting up low FODMAP fruit and adding to your water bottle or glass. If you struggle to drink water this can be a great way to add a fruity subtle flavour.
- -During the hotter months in the year or if you are exercising, it is important to carry water with you. This helps to ensure you are drinking throughout the day or during and after your exercise session.
- -Making smoothies with water or milk can be a great flavour filled way to increase your hydration. A smoothie with ½ cup of raw oats, a hand full of strawberries and a tablespoon of cacao powder could be a great breakfast on the go.
- -Making a juice out of the low FODMAP fruit and vegetables you tolerate is another great way to include additional liquid in your day. Aim to limit your juices to 1 glass per day. This is because juicing fruit and vegetables removes the important fibre part of the fruit or vegetable.
- -Eating foods that have a high water content can help to increase your intake. Vegetables such as cucumber, zucchini, tomatoes and lettuce, as well as fruit such as strawberries, grapes and pineapple are all great sources of water.
- -If you struggle to remember to drink water, making sure to have a glass of water at specific times of the day can help. For example, having a glass of water when you wake up, another with breakfast, lunch and dinner. Remember you do not have to restrict yourself to just one glass at each meal time.
- -During the summer months, making your own icy poles is a fun way to increase your hydration. These can be made with any fruit, with a tolerated juice or just plain water.
- -Alternatively, during the colder months, soups that are packed full of vegetables not only are great sources of vitamins and minerals, but also great at keeping up your hydration.
In summary
Eating the rainbow of the 5 food groups and drinking plenty of water are the key ways to increase the intake of the nutrients your body needs from your diet. If you are struggling to maintain variety in your diet and keeping up your hydration it is important to reach out to a FODMAP trained Dietitian. A Dietitian will be able to give you personalised advise and can guide you through any food related problems you may have.
Written by: Kathleen Petrellis, Student Dietitian
Reviewed by: Kiarra Martindale (Accredited Practising Dietitian)
