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Low FODMAP Diet Plan
Look, IBS symptoms can be a total drag. Our Low FODMAP diet plan is here to help you take back control and feel like yourself again. By cutting back on or avoiding certain foods that can be tough to digest, you can start to manage your symptoms and get back to living life without feeling held back. Our plan includes a super helpful step-by-step guide to getting started, some amazing meal ideas, and expert tips to help you succeed - so you can finally start feeling better and get on with your day. Whether you're dealing with bloating, gas, or just feeling off, our Low FODMAP diet plan is here to support you every step of the way.
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My Low-FODMAP Diet Journey: How I Managed Functional Diarrhea
summarizeEditor's Summary
I've been living with irritable bowel syndrome (IBS) and functional diarrhea for years, and I was desperate to find a solution. The Low-FODMAP diet was a total game changer for me, but it's not without its challenges. I learned that it's not just about cutting out certain types of carbs, but about understanding the underlying causes of my symptoms and making informed choices about the foods I eat. With the right approach, I was able to manage my symptoms and improve my overall health. If you're struggling with IBS or functional diarrhea, I highly recommend giving the Low-FODMAP diet a try - it's worth every penny and effort.
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My Low-FODMAP Diet Journey: How I Managed Functional Diarrhea
I've been living with irritable bowel syndrome (IBS) and functional diarrhea for a while now, and I was desperate to find a solution. That's when I stumbled upon the Low-FODMAP diet, and I'm so glad I gave it a try.
At first, I thought it was just about cutting out certain types of carbs, but it's actually much more complex than that. The Low-FODMAP diet involves understanding the underlying causes of IBS and functional diarrhea, and making informed choices about the foods we eat.
What's FODMAP, anyway?
FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides, and Polyols. It's a type of carbohydrate that can be difficult for some people to digest. There are five types of FODMAPs: Fermentable, Oligosaccharides (like fructans and galactans), Disaccharides (like lactose), Monosaccharides (like fructose), and Polyols (like sugar alcohols).
Who is the Low-FODMAP diet for?
The Low-FODMAP diet is recommended for anyone experiencing IBS, functional diarrhea, or other digestive issues. It's not just for people with IBS, but also for those who experience bloating, abdominal pain, and other symptoms.
The surprising part?
One of the things that surprised me the most about the Low-FODMAP diet is that some types of booze are actually allowed in moderation. For instance, a pint of beer up to 350ml. But no apples or white bread - at least, not if you're trying to follow the diet.
I thought, 'Wait, what? I thought when you have diarrhea, you're put on the BRAT diet - banana, rice, applesauce, and toast.' But the Low-FODMAP diet says no apples and no white bread. It's actually pretty simple: apples and white bread contain high amounts of FODMAPs, while bananas and rice are okay.
And then there's beer. The yeast ferments the carbs into booze, so it's fine in small quantities (up to 350ml) if you don't have celiac disease.
What's on the allowed/disallowed list?
The Low-FODMAP diet has a pretty extensive list of allowed and disallowed foods. You can check out the full list here.
Pay attention to portion sizes:
Yellow banana:
100g contains low amounts of FODMAP110g is moderate> 110 - highOverripe banana with brown spots:
total 35g contains low amounts of FODMAP45g - moderate100g - high.So, try to go for the greener bananas.
You can get a lot out of a standard grocery run:
carrots/beets/tomatoes/flat green beanspotatoesbananas/strawberries/oranges/kiwimeat/fish/seafoodrice/bulgur/corn/quinoa/oatssome cheeses like mozzarella or parmesanpeanutseggslactose-free milk and some plant-based alternativesIt's pretty diverse and you can make a lot of different dishes. I found that I could make some really tasty meals using ingredients like rice, bananas, and fish.
Here are some examples from my own menu:
scrambled eggs with tomatoes and oatmeal banana pancakes
fish with rice and veggiesThat's what I had for lunch at the cafeteria. I only just realized that the veggies had mushrooms in them! I didn't eat them. You never know what's in the food at cafes - they might use a lot of FODMAPs like dried onions. They won't even list it in the ingredients.
rice pancakes made with lactose-free milkThe recipe is:lactose-free milk - 250 ml
rice flour - 200 g
egg - 1
boiling water - 50 ml
raising agent, salt, sugar, vanilla
They turned out a bit thick for me, but you can add more water to get a thinner batter.
strawberry cupcakesThe recipe is:
corn flour - 150 g
rice flour - 100 g
butter - 60 g
lactose-free milk - 100 ml
egg - 1
sugar - 150 g
strawberries or other allowed fruits - 250 g
vanilla
raising agent - 1 tsp
These cupcakes are super tasty! Even my husband, who's never been on a diet, loved them.
Oat BreadI tried making oat bread using a recipe from YouTube, but it was a total fail - it looked okay, but tasted pretty bad, so I'm not going to bother with it again.
My Experience?
My gut is finally at peace - no more bloating, discomfort, or nasty symptoms.And the psychological relief is amazing - I've stopped being paranoid about what I eat, as I thought most foods would trigger a diarrhea episode.This diet kept me going for 2.5 weeks, and then I gradually reintroduced more foods into my diet. I think the diet, combined with my meds (loperamide, Smecta, enterol, psyllium), really helped.
Check out my review of loperamide
And here's my review of psyllium
And my review of Smecta
I also discovered that I'm pretty intolerant to mushrooms, so I've cut them out of my diet. However, there are some downsides:
Foodies might struggle - you'll need to cook a lot, as many foods contain high FODMAP ingredients.Many common Russian foods are off-limits, like white/rye bread, onions, kefir, and rye.You'll need to weigh your portions carefully.You'll need to keep a food diary.It's a bit of a hassle, but the results are worth it. I'd recommend this diet to anyone with similar issues.
live_helpFeatured FAQ
What is the Low-FODMAP diet and how does it work?
The Low-FODMAP diet is a type of dietary approach that involves restricting or avoiding certain types of carbohydrates, known as FODMAPs, that can be difficult for some people to digest. By understanding which FODMAPs are causing your symptoms, you can make informed choices about the foods you eat and improve your overall health.
What are FODMAPs and why are they a problem for some people?
FODMAPs, or Fermentable Oligo-, Di-, Mono-saccharides, and Polyols, are a type of carbohydrate that can be difficult for some people to digest. They can cause symptoms such as bloating, gas, and abdominal pain, and can be a major contributor to irritable bowel syndrome (IBS) and functional diarrhea.
How do I get started with the Low-FODMAP diet?
To get started with the Low-FODMAP diet, you'll need to work with a healthcare professional or registered dietitian to identify which FODMAPs are causing your symptoms and develop a personalized plan for managing your diet. This may involve keeping a food diary, undergoing testing, and making changes to your eating habits.
What are some common trigger foods that I should avoid?
Common trigger foods that you may need to avoid on the Low-FODMAP diet include wheat, dairy, beans, cabbage, broccoli, and onions. However, everyone's triggers are different, so it's essential to work with a healthcare professional to identify which foods are causing your symptoms.
Can I still eat out or travel on the Low-FODMAP diet?
While it can be challenging to eat out or travel on the Low-FODMAP diet, it's not impossible. With a little planning and research, you can find restaurants and foods that are safe for you to eat and that will help you manage your symptoms.
How long does it take to see results on the Low-FODMAP diet?
The amount of time it takes to see results on the Low-FODMAP diet can vary depending on individual factors, such as the severity of your symptoms and the effectiveness of your plan. However, many people start to see improvements in their symptoms within a few weeks to a few months of starting the diet.
Is the Low-FODMAP diet safe and effective?
The Low-FODMAP diet has been extensively researched and has been shown to be safe and effective for many people. However, as with any dietary approach, it's essential to work with a healthcare professional to ensure that you're following the diet correctly and that you're not missing out on essential nutrients.
Can I still eat some of my favorite foods on the Low-FODMAP diet?
While you may need to avoid some of your favorite foods on the Low-FODMAP diet, there are often alternatives or modifications that you can make to still enjoy the foods you love. For example, you can try substituting wheat with gluten-free alternatives or using lactose-free milk.
How do I know if the Low-FODMAP diet is right for me?
To determine if the Low-FODMAP diet is right for you, you'll need to work with a healthcare professional to identify whether FODMAPs are causing your symptoms and to develop a personalized plan for managing your diet. This may involve keeping a food diary, undergoing testing, and making changes to your eating habits.
check_circlePros
- •Helped me identify trigger foods and manage my symptoms
- •Easy to follow and understand, even for a beginner
- •Improved my overall health and reduced my symptoms
- •Allowed me to eat a wide variety of foods, including some of my favorites
- •Gave me a new perspective on food and how it affects my body
- •Helped me develop healthy eating habits
cancelCons
- •Required a lot of time and effort to research and plan my diet
- •Was difficult to give up some of my favorite foods, especially at first
- •Needed to be careful about portion sizes and cooking methods
- •Couldn't eat just any old food, had to be mindful of ingredients and preparation
- •Had to be patient and give my body time to adjust to the new diet
- •Wasn't always easy to stick to, especially when eating out or traveling
