Why the FODMAP Diet Doesn’t Have to Ruin Your Summer

Summer has arrived! Time for holidays, spontaneous meals out and ice creams in the sunshine. Or is it? For people following a FODMAP diet during this time of year, it can sometimes be a source of both literal and figurative stomach aches. But don’t worry 😉 At Intoleran, we’re here to support you. Below, we’ll share how you can make it through the summer with confidence.

What makes summer challenging when following a FODMAP diet is that your routine often changes. You eat out more often, spend more time on the go and have less control over ingredients. On top of that, many typical summer foods contain ingredients that are high in FODMAPs. Think lactose in ice cream, garlic and onion at a barbecue, or fructose in that delicious fruit salad.

This can make you feel uncertain about what you can and can’t eat during these months. The most important thing, however, is not to avoid these situations altogether. It’s your summer too, and you deserve to enjoy it! Here are a few tips to help you make the most of it:

1. Let Family and Friends Know

Support from others can make a huge difference. People are often more understanding than you might expect. Let them know in advance that you’re following a FODMAP diet and briefly explain what this means. This can help avoid awkward situations at the table and allows others to take your dietary needs into account. Often, small adjustments are all that’s needed.

2. Preparation Is Half the Battle

Good preparation goes a long way. Check restaurant menus beforehand, bring suitable snacks for the journey and research local supermarkets if you’re going on holiday.

By thinking ahead about potential meal situations, you’ll have fewer decisions to make on the spot and can relax and enjoy yourself more.

3. Use Helpful Tools

You don’t have to figure everything out on your own! Let technology lend a helping hand.

There are several tools available that can make following a FODMAP diet much easier. For example, the Monash University FODMAP app, which many people find to be an invaluable source of information. Or our own FODMAP Coach App, which is currently in development (and we’d love your help testing it ;)). These tools can quickly help you identify which foods may trigger symptoms. That way, you’ll always have a practical guide at your fingertips, wherever you are.

4. Have a Back-Up Plan

Let’s be honest: sometimes you can plan and prepare as much as you like, and still end up in a situation where you don’t know exactly what’s in your meal. Or maybe you simply don’t feel like paying attention to every ingredient all the time. Completely understandable.

For moments like these, whether you’re on holiday, at a festival or facing an unexpected situation, enzyme blends such as FODMIX can be a useful solution. Keep a pack with you and you’ll always have a back-up when plans don’t go as expected.

5. Keep Enjoying Yourself

Just to repeat it one more time: enjoyment and relaxation are the most important things of all. Not only because it’s important that you feel good, but also because relaxation has been shown to positively influence the gut microbiome.

So don’t forget to lean back every now and then and simply enjoy the moment. It’s good for you and good for your digestion. The FODMAP diet is there to help you feel better, not to put your summer on hold.

And remember, if you need a helping hand, don’t hesitate to get in touch with our dietitians!