Getting back on Low FODMAP
The time has arrived where I’m feeling motivated and ready to try Phase 1 (Elimination) of the Low-FODMAP Diet again.
For some context, I’ve had digestion issues for probably 8+ years now, and finally went to the doctor about it this time last year. We did various tests and the conclusion was that a diagnosis of IBS was most likely, so I should try Low FODMAP and see if it helps. (Note that everyone seems to say you shouldn’t try it unless recommended by a doctor.)
I did try Low FODMAP for less than a week last year, and found it really difficult. I had the Monash FODMAP app but struggled with coming up with satisfying meals to cook and eat. Then I went out of town with some friends for the weekend and it all ended there with a lot of drinks (although most of the food I had was low FODMAP since I had pre-prepared my meals). Even by the 5th or 6th day of that attempt though, I did notice improvements in my symptoms, so I gave up for then but not forever.
Since then, life has been busy, but things are settling down and sorting out my health is now my priority. I’ve been learning a bit this week, ahead of starting the diet, mainly through reading a great book called Low-FODMAP and Vegan: What to Eat When You Can’t Eat Anything by Jo Stepaniak. Reading that book has made me much less anxious about starting back on the diet, and helps feel like I will have enough to eat.
My Plan for Low FODMAP
For this first phase of Low FODMAP, I plan to start on Sunday the 4th of May 2025, and to continue for 4-6 weeks. I’ll aim to stick to the limitations closely but not perfectly (perfectionism means I’d be more likely to give up rather than get back on).
I’m also reducing my intake of coffee, alcohol, and carbonated drinks, since those are associated with digestive issues.
My customised aims for Phase 1
- Stick to Low FODMAP as closely as I can manage
- Coffee: One per day (this might be hard, usually having 2, sometimes 3)
- Alcohol: No beer. No more than one wine per day, and only a couple per 7 days (*)
- Carbonated drinks: Aiming for none
(*) I do have a friend’s wedding coming up within this period, I haven’t yet decided what my approach will be for alcohol. For food I will just have to go with what’s available.
My approach
- Buy a lot of suitable fruit and veg based on the lists in the Low-FODMAP and Vegan book
- Try some of the recipes in that book
- Eat a lot of tofu and tempeh
- Expect the food to be fine but maybe not as delicious/familiar as I’m used to
- Basically not eating any takeaways, no café coffees 😔
- Assume that the seemingly lowest FODMAP soy milk I can find is fine
My top suspects
I eat quite a lot of bread with no directly obvious issues (high in fructans), but I have a hunch that garlic and onion are causing me some issues (also high in fructans).
I’ve noticed in recent months, at times, that I’ve been getting really gassy after drinking a single beer. Wine seems not so much of an issue. Note that I had a bit of a “party” phase last year, with quite a few big nights of drinking. Maybe that has contributed to some lingering worsening of my digestive symptoms? This is the main motivation for reducing my alcohol during Phase 1, but also I know it would be better for my general health to get close to zero on alcohol.
