Are you overwhelmed with where to start on the Low FODMAP diet? Have you read up about it but unsure whether you’re missing any parts of the puzzle? Liz Radicevic knows how daunting starting off can be, but is here to help set you up properly. She explores the common mishaps that people encounter as they commence the Low FODMAP Journey, as well as some tips to help get you started and to regain control of your life again!

When following a low FODMAP diet, finding appropriate, healthy snacks can be a challenge. What are our Go-to-low-FODMAPs snacks? And why would we want to snack?

Snacks can help to fuel us for exercise, keep us satisfied between meals, help us to meet our nutritional requirements, prevent overeating and regulate our blood sugar level. For a snack to achieve this, it is important to make a good choice, consisting of an appropriate portion, protein and complex carbohydrate. When you’re eating low-FODMAPs, making this choice can seem a little more daunting than usual.

Having easy and nutritious snack ideas and planning ahead will help to keep you on track with healthy eating and feeling full, satisfied and energised while eating a low-FODMAPs diet.

The following is a handy list of healthy and balanced snacks you may like to incorporate for morning/afternoon tea or supper! Included are links to a few low-FODMAP recipes, plus, scroll down for a recipe for a delicious roasted eggplant dip, great with low-FODMAPs crackers or veggie sticks.

Do you find yourself eating the same thing every day to try to prevent IBS symptoms? Are you sick of the repetitive cycle of foods that you know won’t trigger these symptoms? This limited variety can make it difficult to meet all of your nutrient requirements. And besides, it is just plain boring! Today we have our top 5 ways to maintain variety on a low FODMAP diet. So read on and get ready to take your taste buds on a ride throughout the rest of your low FODMAP diet!

#1 Get inspired!  

Let’s face it, we all get in the habit of cooking the same thing each week just because we struggle to think of new meals to cook. The best way to add variety to your meals is through gaining inspiration from others. There are a number of trusted low FODMAP sources to follow for some delicious new recipes to try. We recommend following some qualified dietitians who post evidence-based content with balanced and healthy meals. If the meals you want to try are not low FODMAP, don’t be scared off! It’s easy to make some substitutes and swap out the high FODMAP ingredients for some low FODMAP ones. Download our FODMAP food list or the Monash low FODMAP app for some additional support.

#2 Mix things up each week

With increasing awareness around food intolerances, there are a large variety of low FODMAP recipes available at your fingertips. Why not challenge yourself to try at least one new recipe each week? Some of our favourite recipes include our beef stir-fry with chilli and ginger, and our chicken and tofu rice paper rolls with dipping sauce.

You may find a recipe that you love and enjoy eating every week. But to prevent yourself from getting bored, try mixing up your favourite low FODMAP meal. You could swap out one of the ingredients for another low FODMAP alternative. Why not mix up our Thai green lentil curry by replacing the capsicum and carrot with some zucchini and potatoes instead. You could also add a new low FODMAP vegetable that you haven’t been eating lately, like adding some oyster mushrooms to our stuffed capsicums recipe!

#3 Don’t be scared to try new things

It’s important not to let the fear of experiencing IBS symptoms prevent you from trying new things. Just because you are following a low FODMAP diet doesn’t mean the food you eat has to be bland, boring or repetitive. Use the resources you have available such as our website to find new recipes/ingredients to incorporate into your cooking. Do your research so you can be confident in your new recipes and enjoy them, stress-free! Check out our ways to increase flavour on a low FODMAP diet for some tips to keep your low FODMAP meals tasting new and exciting. These tips be a great way to put a spin on old recipes by trying a new flavour.

#4 Take it slow and watch your portions

While it can be great to mix things up and try new things, it is important to make sure the new foods you are trying are still low FODMAP. If you are introducing new foods, it can be a good idea to try new things individually to see if you experience any IBS symptoms. By adding a wide variety of new foods at once, it can be difficult to track down what it was that may have caused these symptoms.

Keep an eye on your portion sizes when trying new meals, especially when you are adjusting a recipe that isn’t low FODMAP to suit your needs. Don’t forget, a few foods that are moderate in FODMAPs can push you over your threshold and may cause IBS symptoms.

#5 Plan ahead

It can seem overwhelming to change up your routine and cook something new. But, the best way to make it easier on yourself is to plan, plan, plan! At the start of each week, look up some new recipes and decide how you are going to mix up your old favourites. This means when you do your grocery shopping you know exactly what you need to buy. The bonus is, when the time comes to try out something new, you know exactly what you are going to add to your meal or the recipe you will be cooking. This keeps your new meals stress free, even in the middle of a hectic work week.

An exploration of the low-FODMAP diet with Associate Professor Jane Muir

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Interest in the low-FODMAP* diet is exploding both in Australia and around the world. This highly effective, three-phased diet therapy reduces gastrointestinal symptoms in ~70% of people with irritable bowel syndrome (IBS). 

This talk will introduce you to:

• The history of the FODMAP concept and why it was developed
• The evidence supporting this diet’s efficacy for controlling symptoms of IBS
• Measuring FODMAPs in foods and safe levels 
• The three phases of the FODMAP program
• How to navigate the diet using the Monash University FODMAP diet app
• The link between FODMAP and gluten-free foods
• Other applications of the FODMAP diet
• Hints on how to survive Christmas while following a low FODMAP diet.

*FODMAP is an acronym invented by the team at Monash University that stands for Fermentable Oligo-, Di-, and Mono-saccharides And Polyols that represents a group of short-chain carbohydrates that can be poorly absorbed in the gut.

FODMAPs stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols and they are short-chain carbohydrates that are resistant to digestion in some people. Research has found that FODMAPs can trigger symptoms of Irritable Bowel Syndrome (IBS) and following a low FODMAP diet can help relieve symptoms of IBS. 

 What are FODMAPs? 

• Oligosaccharides:  Oligosaccharides include both fructans and galacto-oligosaccharides (GOS). It is important to remember that everyone absorbs these poorly. Some people are just able to better tolerate them than others. Fructans mostly come from wheat products and some vegetables, such as onion and garlic. It also includes inulin (a type of fibre), which is often added to yoghurt, and fructo-oligosaccharides, which are found in packaged foods. GOS are found in legumes. The technical names are raffinose and stachyose. 
• Disaccharides: Lactose is a disaccharide that naturally occurs in milk and milk products. All of us vary in the amount of lactose we can digest. As we age, we have less of the enzyme that breaks down lactose, called lactase. Some ethnic backgrounds (such as those of Asian descent) naturally have less lactase and tend to be more likely to have lactose intolerance. 
• Monosaccharides: Fructose is a monosaccharide, which is most commonly in fruit. It’s usually only a problem if the food contains more fructose than glucose, or with excess consumption in a single sitting. 
• Polyols: Polyols includes sorbitol and mannitol. These are naturally occurring in some fruits and vegetables, while maltitol, xylitol, isomalt and polydextrose are used to artificially sweeten food and as food additives. Everyone only partially absorbs polyols.  Some polyols may appear in the ingredients list under their additive number: Sorbitol (420), Mannitol (421), Maltitol (965), Xylitol (967), Isomalt (953) (contains sorbitol and mannitol), and Polydextrose (1200) (10% sorbitol). 

What is IBS? 

IBS is a functional gastrointestinal disorder characterised by symptoms such as cramping, abdominal pain, bloating, gas, diarrhoea or constipation, or both. Yep, the symptoms of IBS can be on either and both ends of the bowel movement spectrum. Further complicating this chronic condition is that there is currently no known cause or cure. But don’t be disheartened, determining your IBS triggers can help manage the condition for the long term and improve your quality of life. 

 What causes IBS? 

While the cause of IBS is unknown, factors such as stress, change in routine, infection and diet, can trigger an attack. 

FODMAPs and IBS 

As FODMAPs travel through the gastrointestinal, they can be poorly absorbed in the small intestine drawing excess fluid into the gut. This can result in diarrhoea for some IBS sufferers. For others, the carbohydrates can moves into the large intestine where they undergo fermentation by bacteria, producing gas. This gas can lead to symptoms including bloating, constipation, flatulence, pain and nausea. 

Low FODMAP diet  

Research has found that following a low FODMAP diet can help reduce symptoms of medically diagnosed IBS in some sufferers. However, it’s important to determine which part of the acronym affects you as strictly eliminating all FODMAPs can have adverse impacts on your long term health. 

The low FODMAP diet occurs in three phases. 

Stage 1: The elimination phase occurs over four weeks, eliminating your intake of high FODMAP foods. 

Stage 2: The FODMAP reintroduction phase will reintroduce each FODMAP back into your diet, one at a time, observing your tolerance and whether they trigger your IBS symptoms. 

Stage 3: Once you have determined which FODMAPs trigger your IBS, you can tailor your eating habits to avoid only the necessary foods. 

The FODMAP Challenge can help guide you through these stages with expert support to help you determine your FODMAP triggers. You’ll get meal plans, recipe ideas, and expert resources to to help you take control of your gut health, improve your symptoms of IBS, and better your quality of life. Sign Up here 

 FODMAP food list 

Once you have determined your FODMAP triggers, this list of low FODMAP foods and high FODMAP foods can help avoid the ones you are sensitive to. Download our list of FODMAP foods here. 

Food Chemicals or FODMAPs, What’s Your IBS Trigger 

Research indicates 50-80% of people get an improvement on the low FODMAP Diet. But, what if you’re one of the 20-50% that don’t? Food chemicals are different from FODMAPs, they occur naturally in many foods or can be added in food processing. For some people these can trigger IBS symptoms. Learn about the differences between FODMAPs and food chemicals and how to determine which approach is best for you.  

What does FODMAP actually mean? Who is the Low FODMAP Diet for and how does it work? Rebecca, Accredited Practicing Dietitian from FODMAP Nutrition and Dietetics has broken down FODMAP and brought it back to basics. In this live Q & A for the Free From and Allergy Community, Rebecca gives an overview of what FODMAPs are and the foods they are found in and the three phases of the diet. You’ll hear answers to common questions and tips for FODMAP success.