FODMAP means fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. In short, they are poorly-absorbed carbs in the small intestine, and most people get health issues after taking them.
Most health practitioners recommend a low FODMAP diet to individuals with irritable bowel syndrome, and this diet is believed to reduce diarrhea and bloating. Over eighty percent of people who take this diet record a significant improvement in their bowel; it needs a commitment since it is tricky.
Below we discuss how to get started with a low fodmap diet.
1. Consult A Trained Expert
The first step in developing a FODMAP diet should be consulting trained personnel. All the studies concerning this diet show that individuals will get the best results if they consult certified experts. It would help if you had a dietarian for the following reasons;
- To ensure you eat different foods to receive your nutritional requirements
- To know which types of FODMAPs are harmful to you
- To support you in integrating these meals into your schedule.
2. Create A Food Diary
After going through different diet phases, you are advised to start a food diary as it will give you a better relationship sense of the symptoms you receive and what you eat. This step is integral when working through the different diet phases.
A food diary must not be fancy; it should have a list of everything you eat and how you feel after eating, among others.
3. Accumulate Resources
It is hard to know which diets are rich or poor in FODMAPS unless you gather your resources. However, the diet’s success has overshadowed the development of ready resources. Many low-FODMAP apps online tell you what to eat and what not to.
It will also help to buy several low-FODMAP cookbooks and visit different sites to get more details. Remember, you are more likely to abide by the diet’s regulations with more food options.
4. Begin The Elimination Process
You must eliminate common FODMAP foods to begin the diet, which should happen six weeks prior. Examples of food to avoid are in the following sub-groups;
- Fructose- is mainly found in fruits
- Lactose- present in most dairy products
- Polyols- present in vegetables and fruits
- GOS- available in chickpeas and beans.
5. Introduce FODMAPS Slowly
Now is the time to slowly reintroduce certain foods to your diet after you witness a drop in the number of symptoms. You are advised to choose one group at a time and study how the body reacts to each. You can also seek help from your dietary expert to know the best foods to test your sensitivity.
Individuals can slowly increase the food quantity they are taking if they do not experience any symptoms. The presence of any symptoms means you should try different foods within the same group and proceed to the elimination diet if the symptoms persist.
FODMAP diets are getting increasingly common due to the benefits they bring along. The above article has elaborated on how to get started with this diet, and you can call us for more.