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If you’re thinking about, or have just started, the low FODMAP diet, there are a few common mistakes you need to know about so you can avoid making them too.
Here they are:
Mistake 1: not paying attention to portion sizes
Low FODMAP foods are usually considered a ‘safe’ portion at a ‘normal’ serving size. This means, approximately:
- Fruits and vegetables: 80g or 1/2 cup
- Grains: 170g or 1 cup (cooked)
- Proteins: 90g or 3oz
- Nuts and seeds: 30g or 1oz
- Dairy and dairy alternatives: 250ml or 1 cup
However, larger portion sizes of low FODMAP foods may be moderate or high in FODMAPs, and if you eat several servings of these foods in one sitting, or you eat larger portion sizes than recommended, you could be ‘FODMAP stacking’.
How to avoid this common low FODMAP mistake
Use the Monash FODMAP app.
Monash University are the originators of research into FODMAPs and developed the diet as a result. The Monash app is the OG resource of up-to-date and reliable information about foods and their FODMAP content, so their app is an essential resource for anyone embarking on the Low FODMAP Diet.
The app has traffic-light coded all foods (and portion sizes) tested:
- Green – low FODMAP (foods can be eaten freely in a ‘normal’ serving)
- Amber – moderate FODMAP (foods can be eaten in moderation – this is where portion sizes are important!)
- Red – high FODMAP (food is high in FODMAPs)
Something else to note is that as the Low FODMAP Diet has evolved over the last fifteen+ years, new information is frequently coming to light. New foods are tested for their FODMAP content, and other foods are re-tested relatively often, so the Monash database of foods is constantly growing and changing. This means you may find outdated food lists and recipes on the internet, which can cause confusion.
(in case you were wondering, my low FODMAP meal plans are updated monthly with the changes published by Monash 😊)
There is a handy user-guide for the Monash app here.
Mistake 2: thinking it won’t matter if you ‘cheat’
If you want to get the most out of the protocol, then you need to commit to taking the Low FODMAP Diet seriously for a few weeks. This means being consistent and trying your best to stick at it.
Of course, occasional accidents might happen, and this is OK – you can get back on track – but if you’re frequently and knowingly sneaking high FODMAP foods into your diet, then you may not get adequate symptom control from the process.
How to avoid this common low FODMAP mistake
Dedicate yourself to the process.
It’s also wise to avoid starting the diet when you have upcoming holidays/vacations or lots of social functions to attend. This makes it harder to control what you’re eating and increases the risk of getting FODMAP-ed.
Get back on track
If you eat something high FODMAP and start to experience symptoms, don’t panic.
To get back on track, resume the low FODMAP diet straight away. It can be easy to throw your hands up and admit defeat, but having an all-or-nothing mindset won’t help. So don’t think “I’ll start again tomorrow”, start now. One little slip up isn’t the end of the world, and can easily be mitigated if you go back to eating a strict low FODMAP diet while your symptoms settle.
If you’ve eaten something high FODMAP and not had a flare-up, this is great news! This means it’s more than likely that you can tolerate that food.
In either case, make a note of it in your food and symptom diary, and keep going!
Mistake 3: not checking food labels
FODMAPs are hidden everywhere, from breakfast cereals and baked goods, to sauces and dips.
When doing the Low FODMAP Diet, you’ll need to become a label reading detective and be on the lookout for high FODMAP ingredients in everything you eat.
How to avoid this common low FODMAP mistake
Use the Spoonful app. This barcode scanning and food database software has filters for low FODMAP as well as dietary preferences like vegan and vegetarian.
Use it alongside the Monash app to check the FODMAP content of packaged and pre-prepared foods.
Mistake 4: not eating enough fibre
Eating enough fibre may be challenging during the Low FODMAP Diet, as many high FODMAP foods are also high in fibre.
Some people with IBS-C may find their constipation worsens, or those with IBS-D may find they are suddenly dealing with constipation instead of diarrhoea.
While too much fibre may increase symptoms for some people with IBS, for many, the problem is actually eating too little fibre, and getting a sufficient amount can help to alleviate symptoms.
Side note: you may need to modify your fibre intake to your symptoms, but this is something that would need to be assessed and managed with your nutritionist or dietitian.Â
How to avoid this common low FODMAP mistake
In order to prevent this, try to eat a varied diet of FODMAP ‘safe’ servings of:
- Fruits
- Vegetables
- Whole grains
- Beans and lentils
- Nuts and seeds
This will help ensure you get the fibre that you and your gut microbes need for good health and smooth digestion.
Mistake 5: over-restricting your diet
Many people with IBS, out of desperation, resort to eating a very restrictive diet out of fear that they are going to experience nasty symptoms with every food they eat.
While this is totally understandable, it’s counter-productive because for long-term health – particularly gut health – your body needs to eat a variety of different foods and food groups.
And the longer you avoid eating foods, the more difficult it will be to reintroduce them. Yes, you actually run the risk of making food sensitivities worse by restricting your diet unnecessarily!
How to avoid this common low FODMAP mistake
Remember: the Low FODMAP diet is Low FODMAP, not No FODMAP, and you shouldn’t stay in the strict elimination phase for any longer than 6-8 weeks maximum.
The Low FODMAP Diet isn’t a forever diet – it’s a diagnostic tool.
FODMAP sensitivities can and do change over time, and will very likely improve if you take a holistic approach to your IBS management plan, which includes addressing non-food factors including:
- Eating habits
- Stress and anxiety
- Sleep
- Exercise
So try to keep an open mindset and remember that food is only one part of the equation in getting your symptoms under control.
