From stress to success: here’s how to prepare for the FODMAP diet

The FODMAP diet is a science-based method that helps identify foods that can cause digestive complaints. FODMAPs – Fermentable Oligo-, Di-, Monosaccharides and Polyols – are hard-to-digest carbohydrates that cause symptoms such as bloating, abdominal pain or diarrhea in some people. Proper preparation is essential to successfully start and maintain the FODMAP diet. In this blog, we provide practical tips!

The FODMAP diet is very complex which is why we always recommend doing it with a dietitian.

Start the elimination phase well prepared

Take the time to learn about the different FODMAP groups and focus mainly on what foods you can eat during the elimination phase. Keep a food diary for a day and see which products you can replace with low-FODMAP alternatives. This will help you stick to your own diet as much as possible, making the transition easier and more persistent.

Become an expert in reading labels

In processed products, FODMAPs may be in the ingredient list. Consider products such as bouillon cubes, sauces, processed meats and ready-to-eat meals. Fortunately, with a little practice, you can easily recognize which products are safe. Here are some examples of ingredients rich in FODMAPs, such as:

• Inulin (often added to breakfast cereals, bars or plant-based dairy for extra fiber)
• Garlic and onion extract/powder (often hidden in stock cubes, spice mixes, sauces)
• Polyols such as sorbitol, mannitol, xylitol or erythritol – often in “sugar-free” products such as chewing gum, candies, light soft drinks and protein bars

💡 Tip: Do you see a long ingredient list? Then it’s extra important to be alert. The shorter and more recognizable the ingredients, the safer it usually is for the elimination phase.

Play with portion sizes

During the elimination phase, variety sometimes seems almost impossible. Yet it is actually important to keep eating a variety of foods – for your nutrients as well as to keep it full.

💡 Tip: Some foods, in small amounts, are indeed low FODMAP. The Monash FODMAP App helps you see exactly what is still within the safe zone. That way you can still add more variety to your meals.

Look at other factors that affect your gut as well

During the elimination phase, you want to stimulate your gut as little as possible. That means resting not only in what you eat, but also in how you live. Stress, irregular sleep and over-stimulation can make your gut symptoms worse, even if your diet is all “by the book.

✨ Tip: See this period as an opportunity to look more broadly at your health. Sleep, relaxation and regularity can support your digestion and contribute to better bowel balance.

Those who write, those who stay!

It can be difficult to remember exactly when you had symptoms, what you ate at the time, or if something special was going on (such as stress or sadness). This information is valuable during evaluation with a dietitian and provides insight into possible triggers. Writing it down briefly is enough – it helps you tremendously in recognizing patterns and making conscious choices

✨ Tip Keep an eating complaint diary in all phases. Record only when you have symptoms, what you ate, how you feel and if there were other factors at play that day.

Enzymes as strategic supplements

During the elimination phase of the FODMAP diet, it is important to avoid FODMAPs as strictly as possible. After all, you want to give your gut a chance to settle down. Still, it’s not always possible to completely control every eating situation. Think about dinners out, unrecognizable ingredients or unclear labels.

• In these cases, it can be reassuring to have Quatrase 10,000 on hand. This enzyme formula supports the digestion of multiple FODMAPs – such as lactose, fructose, fructans and galactans – with the exception of polyols. Take the capsules immediately before or with the first bite of your meal. This will increase your chances of keeping your gut calm in unforeseen situations.

Conclusion

The FODMAP diet requires commitment, but it also delivers a lot: more insight, more control over your diet and hopefully less abdominal discomfort. Give yourself time, be gentle with yourself and remember: it’s not about perfection, it’s about progress.

Would you like support with the FODMAP diet? Contact a dietitian for a personalized plan and practical tips!