A Beginner’s Guide To A DIY Low FODMAP Diet

Has eating become a nightmare for you? Do thoughts about food and the consequent burps occupy your mental space whenever you are invited for a romantic date or hang out with friends? Studies point out to many chronic ailments that may be an offshoot of such digestive stress, of which the commonest is IBS (Irritable Bowel Syndrome).

The alarm bell has already rung if you have problems in digesting everyday foods. This condition affects your colon and is largely diagnosed based on the symptoms. The top symptoms of IBS, which, as studies point out, affect more than 20 percent adults, are:

i) Irregular bowel habits – sometimes diarrhea and sometimes constipation
ii) Abdominal pain and persistent cramps
iii) Nausea and gas-related issues like bloating and distention
iv) Flatus (excessive wind) that is scarcely controllable

The funniest thing about IBS is, it cannot be cured with drugs. Only a temporary relief is what can be expected.

Dietitians recommend following a DIY Low FODMAP Diet to treat IBS. It is equally helpful in treating lethargy, fatigue, and poor concentration levels. This diet is also good for small intestinal bacterial overgrowth (SIBO), functional gastrointestinal disorder (FGID), fibromyalgia, eczema, sclerosis, arthritis, migraines, etc.

What are FODMAPs?

Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols (FODMAPS) are short-chain carbohydrates and sugar alcohols found naturally or as additives in foods. These collections of molecules include fructose found largely in fruits like apples, fructans found in wheat and rye, GOS (galactooligosaccharides) found in legumes, lactose found in dairy products and polyols like sorbitol, mannitol found in artificial sweeteners. Research points out that nearly 15 percent of Americans do not have the enzyme to digest lactose in milk and milk products. These collections of molecules are not very well absorbed by the small intestine from where they pass into the large intestine. The bacteria in the colon aid the fermentation of FODMAPs and draw more water, producing intestine-bloating gases like carbon dioxide, hydrogen, methane, etc. Surprisingly, glutens, which are in fact proteins, are not problematic in this case.

Elimination-Reintroduction-Exclusion

You need to eliminate these problem creators from your diet for at least six to eight weeks. This is called the elimination phase. Reintroduce each FODMAP one at a time, and include it in your diet for one week. Check if it triggers your digestive stress symptoms. Care must be taken to keep the FODMAPs in your daily intake as low as possible, even if you find yourself tolerant to many on the list. After this reintroduction phase, you will be fully aware of the exclusion diet you need to follow. Once you know these, you will no longer be scared of parties and celebrations.

No To FODMAPs

Avoid onions, garlic, shallots, and spring onions. Instead, try asafoetida powder as a rich substitute for flavor. Also, avoid legumes like all types of peas and beans, and veggies like cabbage, cauliflower, cassava, and beets. Avoid celery and asparagus too. Don’t go for the preserved/tinned varieties of fruits. Even dry fruits like raisins can be problematic. Chorizo, sausages, and other processed meats are to be completely shunned. Anything that contains wheat and corn should be definitely on the ‘stay away’ list. Always check for product labels on items like bread, biscuits, cakes, pastries, crumpets, noodles, muffins, and cereal bars. If possible, also say no to barley, rye, and semolina. Avoid condiments, dips, spreads, and sweeteners including agave honey. Dairy products high in lactose and aerated drinks like coke should be certainly avoided. Beer, wine, and rum are next on the list. Carob powder should not be used for cooking as people suffering from IBS are very sensitive to it.

Are you thinking what will you then eat? Here is a wide range of options for you to choose from. Follow this D.I.Y. Low FODMAP Diet to wean away the symptoms of digestive stress:

1. Add more seafood and unprocessed meats to your diet.
2. Fruits like bananas, blueberries, cranberries, dragon fruits, grapes, melons, kiwis, lemons, oranges, passion fruits, papayas, pineapples, raspberries, strawberries, etc. are excellent choices.
3. Veggies (including green leafy veggies) and legumes like broccoli, bamboo shoots, bean sprouts, squash, carrots, chilies, collard greens, fennel, cucumber, eggplants, capsicum, lettuce, turnips, radish, chards, lettuce, spinach, seaweeds, tomatoes, yam, pumpkins, olives, potatoes, sweet potatoes, and zucchini are good.
4. Try sweet corn, chickpeas, and Brussel sprouts only in small quantities, restricting it to 1/4-1/2 cup per day.
5. Switch to oats and reduce wheat and wheat products like bread, cakes, pizzas, or sweets. For a change, go for bread made from potato/rice/corn flours. Do not go for mixed cereal bread because these contain a high amount of wheat. Switch to rice dishes like rice cakes, rice meals, rice porridges, rice crackers, and oatmeal varieties for the main course so that you are never hungry.
6. Eggs, cheese, lactose-free yogurt, hemp milk, butter, clarified butter, lactose-free milk, parmesan cheese, and tofu are some dairy products you could include in your diet.
7. Instead of nuts like almonds and dry fruits for the sumptuous feel, go for pumpkin seeds, poppy seeds, sesame seeds, sunflower seeds, and the like. If you cannot do with almonds or hazelnuts, limit them to a maximum of 15 per day. Chestnuts and walnuts are fine.
8. Coconut milk (in small quantity) can be used as a substitute for dairy products.
9. Quinoa, maize, tapioca, and potato can be good options for starch.
10. Mustard sauce, oyster sauce, shrimp paste, tamarind paste, Worcestershire sauce, soy sauce, and mayonnaise with no garlic or onions are a good choice of condiments.
11. Almost all spices like pepper, cinnamon, cardamom, cumin, and nutmeg, and herbs like coriander, fenugreek, lemongrass, basil, and cilantro are a welcome choice for cooking.
12. Choose from oils – canola, coconut, olive, peanut, rice bran, sesame, or sunflower.
13. Avoid fruit jams and chocolate spreads and go for peanut butter instead.
14. Maple syrups and marmalade may be used.
15. Limit your alcohol consumption as it may further irritate your bowels.
16. Black coffee and light black tea are okay.
17. Icing sugar, gelatin, baking powder, baking soda, and cocoa powder are alright if they are added in sweets and pastries. Try not to have lots of any of them in a single go.
18. Drink lots of water.

Say goodbye to IBS and other digestion-related issues with this diet. See that you increase the number of times you eat in a day, and reduce both the interval between each meal and the quantity of consumption as well. Let us know how this worked for you.

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