Have IBS but no idea how to test for Fodmaps in your diet? Here’s How.
If you are suffering with any IBS symptoms, like I discuss in my article, you will probably be suffering with nasty things like:
- An unexplained distended, ‘oweeee’ stomach
Then it may be worth having a go at eliminating trigger foods from your diet.
Take a look at the High Fodmap list again and try to see if you’ve already highlighted ‘trigger’ foods. You probably think some are causing it, but not 100% sure as everything seems to set off your IBS?
Elimination of FODMAPS
It is advisable to do an elimination of all FODMAPS for 30 days from your diet, whilst simultaneously testing them in groups every week for a 6 week period.
The elimination period will help you to notice what might be causing your stomach discomfort and be the key to a happier, less bloated you.
First of all, it’s important to eliminate FODMAPS from your fridge and restock with safe, low FODMAP foods. Take the handy Low FODMAP list with you and plan your meals ahead using these recipes.
It’s important to monitor your stomach and IBS conditions throughout the elimination period and make note of anything you eat that causes any upset, that’s not a high fodmap.
Even if you reallly really want cake, ice cream and multiple espressos, you should try to be as strict as possible with yourself. Including FODMAPS in your diet randomly will make it more difficult for you to determine what are triggers, when it comes to the end of the 6 weeks.
You can take this time to really explore different ingredients and treat yourself to a weekend of FODMAP friendly baking in between test day.
How to eliminate fodmaps:
When it comes to the end of your 30 days free from FODMAP foods, you should gradually start to include a group of FODMAPS into your diet and make note of any IBS symptoms.
Here is an example of how I did it (note: I was a bit scared, so played it quite safe at first)
Week 1: Lactose:
I had some milk in my tea with no symptoms and some goats cheese the next day, again no symptoms. The 3rd day I tried a tsp of greek yoghurt. No symptoms.
Week 2: Galactans
I included raw onion in my salad (HIGH FODMAP)=bloating & wind (OOPS onion is out!) When symptoms had subsided I was brave and went for a little garlic in my salad dressing=bloating and cramps (garlic is a trigger!) No more for me!
Week 3: Low FODMAP food
My stomach needed a rest eeek! I just drank copious amounts of peppermint tea. You can find out what to do in an IBS flare up in my ultimate guide.
Week 4: Fructose
I had peppermint tea to soothe my stomach but included a little honey on my yoghurt (1 tsp no symptoms) so I had some mango at lunch (bad idea=instant bloating)
Week 5: Oligosaccharides
Cashews in my normally safe smoothie-bloating and wind! (big trigger)
Seriously thinking I will never include fodmaps again right now…!
Week 6: Low FODMAP
My stomach needed a break!
Week 7: Polyols
Cauliflower rice -slight bloating so maybe in small amounts!
I continued this for 4 more weeks including introducing alcohol and bread(uh oh!) and repeated the process until I pretty much had an idea what was causing my IBS issues, hurrah!
Once you start to understand what your body does and doesn’t like and accepting that sometimes you will have to maybe have a tiny bit of cake rather than 3 slices. It will all become second nature to you.
It is a work in progress and it’s essential not to exclude all fodmaps forever to keep your gut healthy.
Keep at it !!