Low FODMAP Diet – Guide to the Elimination Phase

1. Follow a structured approach

To find out if the FODMAP approach can help you, you should follow the elimination phase for 2to 6 weeks. Most people see marked improvements by week 3 when they follow a strictlow-FODMAP diet. To make compliance easier, SOSCuisine offers you weekly meal plans withlow-FODMAP recipes.

2. Control your stress level

Stress plays an important role in both the development of IBS and the management ofsymptoms. Stress and negative emotions can interfere with your eating efforts. Take a fewminutes each day to prioritize and relax. Physical activity, yoga, and meditation can help loweryour stress levels and thereby reduce symptoms associated with IBS.

3. Pay attention to how much you eat

Keep with you the list of low-FODMAP foods , which specifies the maximum quantity allowed foreach food. Above such quantity, these foods become high-FODMAP. For more detailedinformation on the correct amounts during the elimination phase, you can refer to the MonashUniversity FODMAP application. Please note that your personal tolerance may be different fromthe amount recommended for a specific food.

4. Pay attention to hidden FODMAPs

Some ingredients are often added to processed foods in order to improve their taste andtexture. However, these products are often high-FODMAP and may be responsible for yoursymptoms despite your low-FODMAP diet. Learn how to decode the food labels to spot thesehidden FODMAPs.

Foods most often to watch out for:

Sugar-free chewing gum: contains sweeteners (polyols), may also cause aerophagia
Broths, sauces and condiments: often contain garlic and onions (fructans)
Grain products (soft bars, breads, pastry and cookies): often contain inulin (fructans) orhigh fructose corn syrup
Some drugs and supplements may contain FODMAPs (inulin, lactose, polyols)
Processed meats, cold cuts and fast food items are often high in FODMAP

5. Watch out for other symptom-triggering foods

It’s not just high-FODMAP foods that can trigger your symptoms. Certain low-FODMAP foodssuch as spices, hot peppers, coffee, foods with high fat or high sugar content, alcohol, andsparkling drinks are often problematic for people with IBS. However, do not remove more foodthan necessary from your diet: The goal is to keep as much food variety as possible, whilereducing symptoms as much as possible.

If you still can’t get better control of your IBS with these tips, see a dietitian for personalizedfollow-up.

SOSCuisine’s low-FODMAP meal plans maximize fiber intake, to ensure enough prebiotics are fedto your microbiota. In addition, you can be assured that all the nutrients are present in sufficientquantities. Cooking tips and techniques are used to help make tasty recipes, while reducing theirFODMAP content.