When to Follow a Meal Plan on the Low FODMAP Diet
Many people with Irritable Bowel Syndrome (IBS) regularly suffer from symptoms. In the last couple of years, the FODMAP diet has gained popularity, since it can help reduce IBS symptoms in about 75% of the people with IBS! This is great news! The FODMAP diet is a fairly complicated elimination diet, so the question rises: ‘Is it useful to follow a meal plan on the low FODMAP diet?’
What is the FODMAP Diet?
The FODMAP diet is an elimination diet, where during 4-6 weeks the foods containing FODMAPs will be eliminated from your diet. If after 4-6 weeks the symptoms have not improved, then the FODMAP diet is not the solution for you. If your symptoms did improve, then it’s time to figure out what the culprits are!
The culprits are being identified by reintroducing the FODMAP groups one by one. And after having reintroduced every FODMAP group, you will know which groups give you IBS symptoms and which ones don’t!
If you want to read a more extensive explanation of the FODMAP diet, check out the article I wrote about that.
What is the Best Way to Follow the FODMAP Diet?
Multiple studies have been done, trying to identify the best way to follow the low FODMAP diet. These studies show the best results on the FODMAP diet, when it’s guided by a FODMAP specialized dietitian.
It is important that the dietitian explains the FODMAP diet in-depth, provides the resources, and the information you can work with and can answer any additional questions. Especially with the FODMAP diet, it is important to have it tailored to your needs. Because of the restrictive nature of the diet, it is very easy to eat too little fiber, Iron, B-vitamins, and Calcium. Vitamin and nutrient shortages are important to prevent regarding your health.
So the conclusion is clear. If you can, always follow the low FODMAP diet under the guidance of a specialized dietitian online (this could be me!) or find a dietitian near you.
Do you want to follow the FODMAP diet, and are you looking for a dietitian to help you? I can help you. Click the link below for my online dietitian practice.
What if I Can’t Afford a Dietitian?
I do realize that not everyone can afford to pay for a dietitian to help them. If money is tight, you might want to do it yourself with the information you can find on the internet. That is where a meal plan can come in handy!
If you’re following the low FODMAP diet. Make sure to gather your information from reliable sources. This blog (Positive Gut), The Monash University website and app are very good resources of information, and blogs written by other dietitians are also a great source of information.
But if you have read everything you possibly can, how are you going to implement it? That’s where a meal plan can come in handy!
A meal plan can contain any number of example day menus for the FODMAP diet. It can contain recipes and have low FODMAP grocery lists. Everything to make following the FODMAP diet a little easier.
Of course, this meal plan won’t be tailored to your specific needs, but it will provide a good example of a healthy low FODMAP day. And it might be enough to get you started.
Not too long ago, I have added a low FODMAP meal plan to my webshop. This meal plan contains 14 days of low FODMAP day menus, low FODMAP grocery lists, and all the low FODMAP recipes you need to follow 14 days of the low FODMAP diet! All combined in a handy PDF file, so you can easily access it.
Have you followed the FODMAP diet? Or are you going to do it? Please let me know which resources you used, and what you found the most helpful!
Hi there, I’m Manon.
In my daily life I work as a registered dietitian in the Netherlands with a special interest in gut health.
During my workday I get loads of questions about healthy food, recipes and lifestyle to make it a little easier to get healthy. On Positive Gut I collect my best recommendations, tips and recipes to make your healthy lifestyle a little easier!