The 10 Most Common Low FODMAP Diet Mistakes
The 10 Most Common Low FODMAP Diet Mistakes (and how to avoid making them)
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The 10 most common Low FODMAP Diet mistakes (and how to avoid making them). A low FODMAP diet is the one of the most complex dietary strategies that's used in modern medicine and nutrition. It's certainly possible to learn the diet and follow it well so that it can improve your IBS symptoms. But the devil is in the details and it's terribly easy to make mistakes. These are the 10 most common mistakes that I see people making on the low FODMAP diet: 1.
Using food lists that are inaccurate or out of date.
2. Overlooking high FODMAP additives in food products. 3. Thinking that because it's lactose-free or dairy-free, it must be low FODMAP. 4. Thinking that you have to follow a strict gluten-free diet. 5. Thinking that because it's gluten-free, it must be low FODMAP. 6. Forgetting that portion size matters. A lot. 7. Not being prepared for your next meal or snack. 8. Not eating enough dietary fibre each day. 9. Not considering the potential effects of other known gut irritants. 10. Trying to follow the low FODMAP diet alone.
10 Common Low FODMAP Mistakes
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1
Using food lists that are inaccurate or out of date.
Why is this a common mistake? To follow a low FODMAP diet correctly, you need to have accurate information about the high FODMAP foods that must be avoided and the low FODMAP foods that can be eaten safely. While you can easily find lists for free on the internet, many are out of date and inaccurate. We're constantly learning about FODMAPs in foods as more scientific research is performed, so any food list that’s more than 6-12 months old is likely to be out of date.
What’s the downside of making this mistake? If you eat the wrong foods during the elimination phase of the low FODMAP diet, you may wrongly assume that the diet isn’t working, but really it's because your food choices aren't actually low FODMAP. And if you're eating high FODMAP foods during the reintroduction phase, you may wrongly conclude that you reacted to the FODMAP you were testing. This can cause you to continue restricting foods that you don’t actually have problems with.
How can you avoid making this mistake? Only use food lists from reputable sources that are up-to-date. I recommend these apps: • The Monash University Low FODMAP Diet app • The FODMAP Friendly app While these apps do cost, the price is well worth it. At first you’ll use the apps on a daily basis, but even after months, you’re likely to still use them every week or so. Another option is to get high and low FODMAP food lists from a qualified nutrition professional. I provide these lists to all of my clients during their first session, along with other resources.
10 Common Low FODMAP Mistakes
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2
Overlooking high FODMAP additives in food products.
Why is this a common mistake? FODMAPs are used in food manufacturing because they help to improve the taste and/or stability of processed foods. While most people know to avoid wheat, honey, garlic and onion, it’s the additives with complicated names and numbers that most people make mistakes with.
What’s the downside of making this mistake? As for Mistake 1, accidentally eating high FODMAP additives can confuse the results of the diet so you won't understand what's really causing your symptoms.
How can you avoid making this mistake? Option 1: Don’t use any processed foods and make everything from scratch. Now I know that for 99.9% of you, that’s entirely unrealistic. In that case, look at Options 2 and 3. Option 2: Use the Monash University app or the FODMAP Friendly logo to find processed foods that are approved as low FODMAP. Then you don’t have to decipher the labels yourself. Option 3: Learn the most common high FODMAP food additives and stay away from them. They are: • Sorbitol (E420) • Mannitol (E421) • Isomalt (E953) • Maltitol (E965)
• Lactitol (E966) • Xylitol (E967) • Erythritol* (E968) • Polydextrose (E1200)
• Inulin • Chicory root • Fructooligosaccharides, FOS, oligofructose
*Note: erythritol is low FODMAP when on it''s own, but when combined with fructose it can become high FODMAP.
10 Common Low FODMAP Mistakes
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3
Thinking that because it's lactose-free or dairy-free, it must be low FODMAP.
Why is this a common mistake? Lactose is a FODMAP, so a low FODMAP diet requires that you choose lactose-free or low lactose dairy products, or instead choose non-dairy milk alternatives. Also, milk products are often added to processed foods, usually in a high lactose form, so it’s generally suggested to avoid foods that have dairy listed on the ingredients label. Because of this, sometimes people make the mistake of thinking that a product labelled as lactose-free or dairy-free will automatically mean it’s low FODMAP. But while these products will help you to avoid lactose, they may still contain other types of FODMAPs.
What’s the downside of making this mistake? As for Mistake 1, eating any high FODMAP foods could produce symptoms. But if you get these symptoms when you eat lactose-free products, you may wrongly assume that you have an intolerance to dairy proteins. Or if it happens with dairy-free products such as soy, you may think that soy is the issue rather than FODMAPs.
How can you avoid making this mistake? While lactose-free or dairy-free labelling can be helpful in choosing a safe product, you still need to read the ingredient labels to check for additional high FODMAP ingredients. Pay particular attention to the food additives listed in Mistake 2, since some are added to dairy products and non-dairy milk alternatives to help boost their creaminess. If you need to (or prefer to) consume non-dairy milks, here are some extra tips to help you to choose a good non-dairy option that's also low FODMAP.
10 Common Low FODMAP Mistakes
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4
Thinking that you have to follow a strict gluten-free diet.
Why is this a common mistake? All gluten-containing grains contain fructans, one of the oligosaccharide FODMAPs. Because of this, choosing gluten-free grains and products is one of the easiest ways to eat less fructans. Unfortunately, the advice to choose gluten-free grains in order to decrease fructans leads some people to think that they need to follow a strict gluten-free diet. The catch though is that the low FODMAP diet has nothing to do with gluten. Gluten is a protein while FODMAPs (including fructans) are carbohydrates. So it’s completely unnecessary to avoid all gluten unless you also have coeliac disease.
What’s the downside of making this mistake? Following a gluten-free diet on top of a low FODMAP diet won’t affect the success of your low FODMAP diet. But it will restrict your food choices far more than is necessary. Since the low FODMAP diet is already very restrictive, it’s best not to add in unnecessary restrictions.
How can you avoid making this mistake? In many cases, it’s easier to choose grains and grain-products that are labelled as gluten-free, provided that they are also low FODMAP (see Mistake 5 for further info). And there’s nothing wrong with doing this if it suits your needs. But don’t automatically exclude products because they contain gluten. This is particularly relevant for products such as sauces, spreads and condiments, where small amounts of wheat may be used as a thickener (such as wheat starch or flour) or to add flavour (e.g. malt or caramel flavour/colour). A good example is vegemite. Also, when it comes to bread, keep in mind that sourdough spelt bread, made using traditional sourdough processes, will be low in FODMAPs but still contain gluten.
10 Common Low FODMAP Mistakes
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5
Thinking that because it’s gluten-free, it must be low FODMAP.
Why is this a common mistake? As mentioned in Mistake 4, choosing gluten-free grains generally means choosing grains that are low in fructans. Because of that, many people mistakenly think that any gluten-free product will also be low FODMAP. However this thinking is incorrect. Firstly, not all gluten-free grains or their products are low FODMAP. For instance, amaranth, soy, besan (chickpea) and lupin are all gluten-free grains/flours that are high FODMAP. Secondly, some low FODMAP and gluten-free grains can become moderate to high FODMAP after processing. Rice is a good example here. Plain rice is low FODMAP, but rice crackers, rice cakes and rice bubbles (crispies) have higher amounts of fructans. Thirdly, even if the gluten-free grains/flours used in the product are low FODMAP, there could be additional high FODMAP additives included during processing (see Mistake 2).
What’s the downside of making this mistake? Similar to the Mistakes 1, 2 and 3, accidentally eating high FODMAP foods will be a problem during the elimination or reintroduction phases of the low FODMAP diet.
How can you avoid making this mistake? Read ingredient labels very carefully to check for ingredients that are high FODMAP. This includes looking for high FODMAP food additives (Mistake 2), high FODMAP gluten-free grains (as described above), and other high FODMAP ingredients (e.g. honey, apple juice, garlic). Make sure you check your food lists and use the apps to help you. If you cook regularly with gluten-free flour, here's a great recipe for a healthier low FODMAP gluten-free flour mix that you can use in your cooking and baked goods.
10 Common Low FODMAP Mistakes
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6
Forgetting that portion size matters. A lot.
Why is this a common mistake? FODMAPs are present in different foods in varying amounts. This means that some foods will be low FODMAP almost regardless of how much you eat, while other foods are only low FODMAP if eaten in limited portion sizes. The problem though is that many people focus only on whether a food is considered high or low FODMAP, yet forget to check what portion size is recommended. A good example of this is zucchini. According to the Monash University Low FODMAP Diet app, zucchini is low FODMAP at 1/2 cup (66g), but high FODMAP in amounts of 100g or more. So if you ate zucchini as a side dish to a meal, it would be low FODMAP. But if you had a large bowl of zoodles (raw zucchini noodles), it would be high FODMAP.
What’s the downside of making this mistake? If you don't pay attention to recommended portion sizes, it's very easy to turn what should have been a low FODMAP meal into a high FODMAP meal. That of course can be a considerable problem if it triggers your symptoms. Not only will it make you unwell, it can also confuse your results when you're trying to work out what caused your symptoms to flare up.
How can you avoid making this mistake? Don't just look at the list of safe low FODMAP foods when deciding what to eat. Also look at the recommended portion sizes and measure them. Every low FODMAP kitchen needs a range of measuring tools to help with this process. Both of the apps recommended in Mistake 1 can tell you what portion sizes are low FODMAP for particular foods. You will need to click on the food in question and then read the fine print to get the details that you need. Here's an example of how this works on the Monash app.
10 Common Low FODMAP Mistakes
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7
Not being prepared for your next meal or snack.
Why is this a common mistake? Being on a restricted diet is tough and isn't something that most people are used to dealing with when making food choices. The fact is that our society has food everywhere and we are used to being able to grab food whenever we feel like it. Unfortunately this doesn't work on a restricted diet where you need to carefully select your meals and snacks based on safe ingredients.
What’s the downside of making this mistake? If you wait until you're starving to figure out what you're going to eat, you're more likely to make mistakes and choose a high FODMAP option rather than a low FODMAP option. This could be caused by selecting high FODMAP foods based on what's in the kitchen (or on the menu, if you're out). Or it could be caused by having larger portions than is appropriate (see Mistake 6). And of course, if you eat a high FODMAP meal or snack by mistake, it's likely to trigger symptoms and make you unwell.
How can you avoid making this mistake? Write out a meal plan so you know what you'll be eating for meals and snacks. Some people like to plan meals for a week or more at a time, but you don't need to go overboard with your planning if that's not your thing. Really all you need to do is plan a meal or two ahead. Personally I find it helpful to think about the whole day's meals and snacks in the morning. Another helpful strategy is to carry low FODMAP snacks in your bag for when you're out of the house. Then you'll always have an option available just in case. Here's more strategies for being better prepared and making the low FODMAP diet easier.
10 Common Low FODMAP Mistakes
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8
Not eating enough dietary fibre each day.
Why is this a common mistake? Many high fibre foods are also high in FODMAPs, so when you follow a low FODMAP diet, your dietary fibre intake naturally decreases. It is possible to boost the fibre of your diet, but it needs planning and may require altering your food preparation to allow for higher fibre food choices.
What’s the downside of making this mistake? Dietary fibre is essential for producing good quality bowel movements. There's two types of fibre: insoluble and soluble. The insoluble fibre helps to bulk up the bowel movement so there's something to come out, while the soluble fibre helps to soften the bowel movement so it's easy to pass. This means you need both types of fibre in your diet. The need for fibre applies regardless of whether you're prone to constipation or diarrhoea, since fibre can help both of these situations.
How can you avoid making this mistake? The first strategy is to choose higher fibre options whenever possible. This is particularly important when it comes to grains and cereals since many of the low FODMAP options are quite refined and very low in fibre. You can also boost your fibre intake by eating the peel of vegetables and fruits, and including small amounts of low FODMAP legumes in your day. Here's some tips for including higher fibre low FODMAP options in your day. The second strategy is to work with a nutritionist who can assess your daily food intake to see whether you're getting enough fibre. They can then make recommendations to help boost the fibre content of your diet.
10 Common Low FODMAP Mistakes
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9
Not considering the potential effects of other known gut irritants.
Why is this a common mistake? IBS is a complex condition that can be triggered by many things. FODMAPs are one of those things, but there are other foods that can irritate the gut. Unfortunately, these potential gut irritants are quite delicious and so are a regular part of most people's food and drink intake each day. While these gut irritants are not FODMAPs, and therefore aren't classed as high FODMAP foods to avoid, it's generally considered that anyone following a low FODMAP diet should also limit their intake of these gut irritants just in case.
What’s the downside of making this mistake? If you don't remove all potential IBS triggers, then you may still be experiencing symptoms that have nothing to do with FODMAPs. This can confuse your results and make it seem like a low FODMAP diet isn't working, when the real problem is something else altogether.
How can you avoid making this mistake? The best way to be sure that gut irritants aren't causing you problems is to remove all of them from your diet as a precautionary measure. This includes coffee and other caffeinated beverages, alcohol, fatty foods, and spicy foods (especially chilli and hot peppers). Some people don't want to remove all of these foods and beverages though, which I do understand. In that case it's best to only consume them when you're also eating food, especially when it comes to alcohol, since this can help to buffer the effect. But if you're following a low FODMAP diet very strictly and still getting IBS symptoms, then it's worth doing a trial removal of potential gut irritants to see if that improves your symptoms.
10 Common Low FODMAP Mistakes
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10
Trying to follow the low FODMAP diet alone.
Why is this a common mistake? As mentioned in Mistake 1, there's lots of readily available information about FODMAPs — on the internet, in books, in apps, on social media, and in Facebook support groups. This can make it seem like you should be able to work it out on your own, or that you'll be able to get reliable information and help whenever you need it. Unfortunately a lot of that information isn't reliable.
What’s the downside of making this mistake? Firstly, if you don't have access to reliable information that's accurate and up-to-date, you may be wasting your time thinking you're following the diet properly when you're not. Secondly, the low FODMAP diet is very complex and difficult to follow, especially if you've never had to deal with food restrictions before. So even with the right information, it's best to have a FODMAP specialist guide you through the diet to ensure you're not making mistakes. Thirdly, the restrictions of the low FODMAP diet can result in nutrient deficiencies if you don't make appropriate substitutions to replace the high FODMAP foods that you need to avoid.
How can you avoid making this mistake? Most importantly, only get information from reliable sources (see Mistake 1) and qualified nutrition professionals who are also trained in the low FODMAP diet. Note: not all nutrition professionals have a comprehensive understanding of the low FODMAP diet, so make sure you check their experience before you start working with someone. Even if you're confident in your ability to adjust foods and choose safe options, it's wise to have an initial consultation and periodic follow-ups (as needed) with a qualified nutritionist to ensure that you get the diet right from the start. You really don't want to waste your time on this diet by doing it wrong on your own.
10 Common Low FODMAP Mistakes
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Would your life be better if the low FODMAP diet was easier to follow? When it comes to a low FODMAP diet, the devil is in the details. It is possible to do it on your own if you have accurate and up-to-date information, as well as a good understanding of food and nutrition. But most of people don't have that. That's why getting help is important. For some people, regular follow-up sessions are the best way to stay on top of the diet and keep them healthy and symptom free. But for other people, occasional sessions every month or so is more than enough to keep them on track as they move through the phases of the diet. Just like IBS symptoms and triggers, Low FODMAP Coaching is a very individual thing and should be tailored to your needs. That's why when I first meet with new clients, I always start out with a long initial session to get to know them and their needs. Only then can we come up the best strategy for proceeding through the diet. It's all about helping you to get the best results in the easiest way possible.
So If you have IBS and are following a low fodmap diet... How about booking a session to make sure you aren't making mistakes that are triggering your IBS symptoms and making your life tough. Regardless of where you live, I can help you because these sessions are run by Skype or phone. I'll work with you to develop strategies that are personalised to suit your needs and symptoms. There are no cookie-cutter approaches here. Plus you'll receive resources that I prepare specially for my clients and don't make available elsewhere.
Click here to find out more about booking a session In case you haven't met me yet... I’m Glenda Bishop, a Registered Nutritionist, wellness coach, neuroscientist and educator, who enjoys a happy and fulfilling life despite living with multiple food intolerances. I use my insider experience of irritable bowel syndrome and food intolerances, alongside my expertise in nutrition, health and medical science, to develop easy to use strategies that help fellow sufferers rediscover the joys of delicious food. With my down-to-earth and no-fuss attitude, I skip all the gimmicks and focus on simple approaches to remove the irritation of food intolerances from daily life.
10 Common Low FODMAP Mistakes
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Copyright Information All images, written copy, materials and information in this booklet are the property of Glenda Bishop and A Less Irritable Life. You may neither copy nor redistribute any images or text in whole or in part from this publication. Violations of our Copyrights and/or Intellectual Property rights will be reported and handled under the law.
Disclaimer This booklet provides general information about nutrition, health and wellbeing that is likely to be applicable to most healthy individuals. It is not designed to provide individualised advice for the treatment of specific health conditions. Glenda Bishop and A Less Irritable Life will not be liable for any loss, damages, personal injury or negligence resulting from the use of materials published in this book.
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The 10 most common Low FODMAP Diet mistakes (and how to avoid making them). A low FODMAP diet is the one of the most complex dietary strategies that's used in modern medicine and nutrition. It's certainly possible to learn the diet and follow it well so that it can improve your IBS symptoms. But the devil is in the details and it's terribly easy to make mistakes. These are the 10 most common mistakes that I see people making on the low FODMAP diet: 1.
Using food lists that are inaccurate or out of date.
2. Overlooking high FODMAP additives in food products. 3. Thinking that because it's lactose-free or dairy-free, it must be low FODMAP. 4. Thinking that you have to follow a strict gluten-free diet. 5. Thinking that because it's gluten-free, it must be low FODMAP. 6. Forgetting that portion size matters. A lot. 7. Not being prepared for your next meal or snack. 8. Not eating enough dietary fibre each day. 9. Not considering the potential effects of other known gut irritants. 10. Trying to follow the low FODMAP diet alone.
10 Common Low FODMAP Mistakes
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1
Using food lists that are inaccurate or out of date.
Why is this a common mistake? To follow a low FODMAP diet correctly, you need to have accurate information about the high FODMAP foods that must be avoided and the low FODMAP foods that can be eaten safely. While you can easily find lists for free on the internet, many are out of date and inaccurate. We're constantly learning about FODMAPs in foods as more scientific research is performed, so any food list that’s more than 6-12 months old is likely to be out of date.
What’s the downside of making this mistake? If you eat the wrong foods during the elimination phase of the low FODMAP diet, you may wrongly assume that the diet isn’t working, but really it's because your food choices aren't actually low FODMAP. And if you're eating high FODMAP foods during the reintroduction phase, you may wrongly conclude that you reacted to the FODMAP you were testing. This can cause you to continue restricting foods that you don’t actually have problems with.
How can you avoid making this mistake? Only use food lists from reputable sources that are up-to-date. I recommend these apps: • The Monash University Low FODMAP Diet app • The FODMAP Friendly app While these apps do cost, the price is well worth it. At first you’ll use the apps on a daily basis, but even after months, you’re likely to still use them every week or so. Another option is to get high and low FODMAP food lists from a qualified nutrition professional. I provide these lists to all of my clients during their first session, along with other resources.
10 Common Low FODMAP Mistakes
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2
Overlooking high FODMAP additives in food products.
Why is this a common mistake? FODMAPs are used in food manufacturing because they help to improve the taste and/or stability of processed foods. While most people know to avoid wheat, honey, garlic and onion, it’s the additives with complicated names and numbers that most people make mistakes with.
What’s the downside of making this mistake? As for Mistake 1, accidentally eating high FODMAP additives can confuse the results of the diet so you won't understand what's really causing your symptoms.
How can you avoid making this mistake? Option 1: Don’t use any processed foods and make everything from scratch. Now I know that for 99.9% of you, that’s entirely unrealistic. In that case, look at Options 2 and 3. Option 2: Use the Monash University app or the FODMAP Friendly logo to find processed foods that are approved as low FODMAP. Then you don’t have to decipher the labels yourself. Option 3: Learn the most common high FODMAP food additives and stay away from them. They are: • Sorbitol (E420) • Mannitol (E421) • Isomalt (E953) • Maltitol (E965)
• Lactitol (E966) • Xylitol (E967) • Erythritol* (E968) • Polydextrose (E1200)
• Inulin • Chicory root • Fructooligosaccharides, FOS, oligofructose
*Note: erythritol is low FODMAP when on it''s own, but when combined with fructose it can become high FODMAP.
10 Common Low FODMAP Mistakes
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3
Thinking that because it's lactose-free or dairy-free, it must be low FODMAP.
Why is this a common mistake? Lactose is a FODMAP, so a low FODMAP diet requires that you choose lactose-free or low lactose dairy products, or instead choose non-dairy milk alternatives. Also, milk products are often added to processed foods, usually in a high lactose form, so it’s generally suggested to avoid foods that have dairy listed on the ingredients label. Because of this, sometimes people make the mistake of thinking that a product labelled as lactose-free or dairy-free will automatically mean it’s low FODMAP. But while these products will help you to avoid lactose, they may still contain other types of FODMAPs.
What’s the downside of making this mistake? As for Mistake 1, eating any high FODMAP foods could produce symptoms. But if you get these symptoms when you eat lactose-free products, you may wrongly assume that you have an intolerance to dairy proteins. Or if it happens with dairy-free products such as soy, you may think that soy is the issue rather than FODMAPs.
How can you avoid making this mistake? While lactose-free or dairy-free labelling can be helpful in choosing a safe product, you still need to read the ingredient labels to check for additional high FODMAP ingredients. Pay particular attention to the food additives listed in Mistake 2, since some are added to dairy products and non-dairy milk alternatives to help boost their creaminess. If you need to (or prefer to) consume non-dairy milks, here are some extra tips to help you to choose a good non-dairy option that's also low FODMAP.
10 Common Low FODMAP Mistakes
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4
Thinking that you have to follow a strict gluten-free diet.
Why is this a common mistake? All gluten-containing grains contain fructans, one of the oligosaccharide FODMAPs. Because of this, choosing gluten-free grains and products is one of the easiest ways to eat less fructans. Unfortunately, the advice to choose gluten-free grains in order to decrease fructans leads some people to think that they need to follow a strict gluten-free diet. The catch though is that the low FODMAP diet has nothing to do with gluten. Gluten is a protein while FODMAPs (including fructans) are carbohydrates. So it’s completely unnecessary to avoid all gluten unless you also have coeliac disease.
What’s the downside of making this mistake? Following a gluten-free diet on top of a low FODMAP diet won’t affect the success of your low FODMAP diet. But it will restrict your food choices far more than is necessary. Since the low FODMAP diet is already very restrictive, it’s best not to add in unnecessary restrictions.
How can you avoid making this mistake? In many cases, it’s easier to choose grains and grain-products that are labelled as gluten-free, provided that they are also low FODMAP (see Mistake 5 for further info). And there’s nothing wrong with doing this if it suits your needs. But don’t automatically exclude products because they contain gluten. This is particularly relevant for products such as sauces, spreads and condiments, where small amounts of wheat may be used as a thickener (such as wheat starch or flour) or to add flavour (e.g. malt or caramel flavour/colour). A good example is vegemite. Also, when it comes to bread, keep in mind that sourdough spelt bread, made using traditional sourdough processes, will be low in FODMAPs but still contain gluten.
10 Common Low FODMAP Mistakes
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5
Thinking that because it’s gluten-free, it must be low FODMAP.
Why is this a common mistake? As mentioned in Mistake 4, choosing gluten-free grains generally means choosing grains that are low in fructans. Because of that, many people mistakenly think that any gluten-free product will also be low FODMAP. However this thinking is incorrect. Firstly, not all gluten-free grains or their products are low FODMAP. For instance, amaranth, soy, besan (chickpea) and lupin are all gluten-free grains/flours that are high FODMAP. Secondly, some low FODMAP and gluten-free grains can become moderate to high FODMAP after processing. Rice is a good example here. Plain rice is low FODMAP, but rice crackers, rice cakes and rice bubbles (crispies) have higher amounts of fructans. Thirdly, even if the gluten-free grains/flours used in the product are low FODMAP, there could be additional high FODMAP additives included during processing (see Mistake 2).
What’s the downside of making this mistake? Similar to the Mistakes 1, 2 and 3, accidentally eating high FODMAP foods will be a problem during the elimination or reintroduction phases of the low FODMAP diet.
How can you avoid making this mistake? Read ingredient labels very carefully to check for ingredients that are high FODMAP. This includes looking for high FODMAP food additives (Mistake 2), high FODMAP gluten-free grains (as described above), and other high FODMAP ingredients (e.g. honey, apple juice, garlic). Make sure you check your food lists and use the apps to help you. If you cook regularly with gluten-free flour, here's a great recipe for a healthier low FODMAP gluten-free flour mix that you can use in your cooking and baked goods.
10 Common Low FODMAP Mistakes
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6
Forgetting that portion size matters. A lot.
Why is this a common mistake? FODMAPs are present in different foods in varying amounts. This means that some foods will be low FODMAP almost regardless of how much you eat, while other foods are only low FODMAP if eaten in limited portion sizes. The problem though is that many people focus only on whether a food is considered high or low FODMAP, yet forget to check what portion size is recommended. A good example of this is zucchini. According to the Monash University Low FODMAP Diet app, zucchini is low FODMAP at 1/2 cup (66g), but high FODMAP in amounts of 100g or more. So if you ate zucchini as a side dish to a meal, it would be low FODMAP. But if you had a large bowl of zoodles (raw zucchini noodles), it would be high FODMAP.
What’s the downside of making this mistake? If you don't pay attention to recommended portion sizes, it's very easy to turn what should have been a low FODMAP meal into a high FODMAP meal. That of course can be a considerable problem if it triggers your symptoms. Not only will it make you unwell, it can also confuse your results when you're trying to work out what caused your symptoms to flare up.
How can you avoid making this mistake? Don't just look at the list of safe low FODMAP foods when deciding what to eat. Also look at the recommended portion sizes and measure them. Every low FODMAP kitchen needs a range of measuring tools to help with this process. Both of the apps recommended in Mistake 1 can tell you what portion sizes are low FODMAP for particular foods. You will need to click on the food in question and then read the fine print to get the details that you need. Here's an example of how this works on the Monash app.
10 Common Low FODMAP Mistakes
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7
Not being prepared for your next meal or snack.
Why is this a common mistake? Being on a restricted diet is tough and isn't something that most people are used to dealing with when making food choices. The fact is that our society has food everywhere and we are used to being able to grab food whenever we feel like it. Unfortunately this doesn't work on a restricted diet where you need to carefully select your meals and snacks based on safe ingredients.
What’s the downside of making this mistake? If you wait until you're starving to figure out what you're going to eat, you're more likely to make mistakes and choose a high FODMAP option rather than a low FODMAP option. This could be caused by selecting high FODMAP foods based on what's in the kitchen (or on the menu, if you're out). Or it could be caused by having larger portions than is appropriate (see Mistake 6). And of course, if you eat a high FODMAP meal or snack by mistake, it's likely to trigger symptoms and make you unwell.
How can you avoid making this mistake? Write out a meal plan so you know what you'll be eating for meals and snacks. Some people like to plan meals for a week or more at a time, but you don't need to go overboard with your planning if that's not your thing. Really all you need to do is plan a meal or two ahead. Personally I find it helpful to think about the whole day's meals and snacks in the morning. Another helpful strategy is to carry low FODMAP snacks in your bag for when you're out of the house. Then you'll always have an option available just in case. Here's more strategies for being better prepared and making the low FODMAP diet easier.
10 Common Low FODMAP Mistakes
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8
Not eating enough dietary fibre each day.
Why is this a common mistake? Many high fibre foods are also high in FODMAPs, so when you follow a low FODMAP diet, your dietary fibre intake naturally decreases. It is possible to boost the fibre of your diet, but it needs planning and may require altering your food preparation to allow for higher fibre food choices.
What’s the downside of making this mistake? Dietary fibre is essential for producing good quality bowel movements. There's two types of fibre: insoluble and soluble. The insoluble fibre helps to bulk up the bowel movement so there's something to come out, while the soluble fibre helps to soften the bowel movement so it's easy to pass. This means you need both types of fibre in your diet. The need for fibre applies regardless of whether you're prone to constipation or diarrhoea, since fibre can help both of these situations.
How can you avoid making this mistake? The first strategy is to choose higher fibre options whenever possible. This is particularly important when it comes to grains and cereals since many of the low FODMAP options are quite refined and very low in fibre. You can also boost your fibre intake by eating the peel of vegetables and fruits, and including small amounts of low FODMAP legumes in your day. Here's some tips for including higher fibre low FODMAP options in your day. The second strategy is to work with a nutritionist who can assess your daily food intake to see whether you're getting enough fibre. They can then make recommendations to help boost the fibre content of your diet.
10 Common Low FODMAP Mistakes
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9
Not considering the potential effects of other known gut irritants.
Why is this a common mistake? IBS is a complex condition that can be triggered by many things. FODMAPs are one of those things, but there are other foods that can irritate the gut. Unfortunately, these potential gut irritants are quite delicious and so are a regular part of most people's food and drink intake each day. While these gut irritants are not FODMAPs, and therefore aren't classed as high FODMAP foods to avoid, it's generally considered that anyone following a low FODMAP diet should also limit their intake of these gut irritants just in case.
What’s the downside of making this mistake? If you don't remove all potential IBS triggers, then you may still be experiencing symptoms that have nothing to do with FODMAPs. This can confuse your results and make it seem like a low FODMAP diet isn't working, when the real problem is something else altogether.
How can you avoid making this mistake? The best way to be sure that gut irritants aren't causing you problems is to remove all of them from your diet as a precautionary measure. This includes coffee and other caffeinated beverages, alcohol, fatty foods, and spicy foods (especially chilli and hot peppers). Some people don't want to remove all of these foods and beverages though, which I do understand. In that case it's best to only consume them when you're also eating food, especially when it comes to alcohol, since this can help to buffer the effect. But if you're following a low FODMAP diet very strictly and still getting IBS symptoms, then it's worth doing a trial removal of potential gut irritants to see if that improves your symptoms.
10 Common Low FODMAP Mistakes
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10
Trying to follow the low FODMAP diet alone.
Why is this a common mistake? As mentioned in Mistake 1, there's lots of readily available information about FODMAPs — on the internet, in books, in apps, on social media, and in Facebook support groups. This can make it seem like you should be able to work it out on your own, or that you'll be able to get reliable information and help whenever you need it. Unfortunately a lot of that information isn't reliable.
What’s the downside of making this mistake? Firstly, if you don't have access to reliable information that's accurate and up-to-date, you may be wasting your time thinking you're following the diet properly when you're not. Secondly, the low FODMAP diet is very complex and difficult to follow, especially if you've never had to deal with food restrictions before. So even with the right information, it's best to have a FODMAP specialist guide you through the diet to ensure you're not making mistakes. Thirdly, the restrictions of the low FODMAP diet can result in nutrient deficiencies if you don't make appropriate substitutions to replace the high FODMAP foods that you need to avoid.
How can you avoid making this mistake? Most importantly, only get information from reliable sources (see Mistake 1) and qualified nutrition professionals who are also trained in the low FODMAP diet. Note: not all nutrition professionals have a comprehensive understanding of the low FODMAP diet, so make sure you check their experience before you start working with someone. Even if you're confident in your ability to adjust foods and choose safe options, it's wise to have an initial consultation and periodic follow-ups (as needed) with a qualified nutritionist to ensure that you get the diet right from the start. You really don't want to waste your time on this diet by doing it wrong on your own.
10 Common Low FODMAP Mistakes
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Would your life be better if the low FODMAP diet was easier to follow? When it comes to a low FODMAP diet, the devil is in the details. It is possible to do it on your own if you have accurate and up-to-date information, as well as a good understanding of food and nutrition. But most of people don't have that. That's why getting help is important. For some people, regular follow-up sessions are the best way to stay on top of the diet and keep them healthy and symptom free. But for other people, occasional sessions every month or so is more than enough to keep them on track as they move through the phases of the diet. Just like IBS symptoms and triggers, Low FODMAP Coaching is a very individual thing and should be tailored to your needs. That's why when I first meet with new clients, I always start out with a long initial session to get to know them and their needs. Only then can we come up the best strategy for proceeding through the diet. It's all about helping you to get the best results in the easiest way possible.
So If you have IBS and are following a low fodmap diet... How about booking a session to make sure you aren't making mistakes that are triggering your IBS symptoms and making your life tough. Regardless of where you live, I can help you because these sessions are run by Skype or phone. I'll work with you to develop strategies that are personalised to suit your needs and symptoms. There are no cookie-cutter approaches here. Plus you'll receive resources that I prepare specially for my clients and don't make available elsewhere.
Click here to find out more about booking a session In case you haven't met me yet... I’m Glenda Bishop, a Registered Nutritionist, wellness coach, neuroscientist and educator, who enjoys a happy and fulfilling life despite living with multiple food intolerances. I use my insider experience of irritable bowel syndrome and food intolerances, alongside my expertise in nutrition, health and medical science, to develop easy to use strategies that help fellow sufferers rediscover the joys of delicious food. With my down-to-earth and no-fuss attitude, I skip all the gimmicks and focus on simple approaches to remove the irritation of food intolerances from daily life.
10 Common Low FODMAP Mistakes
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Copyright Information All images, written copy, materials and information in this booklet are the property of Glenda Bishop and A Less Irritable Life. You may neither copy nor redistribute any images or text in whole or in part from this publication. Violations of our Copyrights and/or Intellectual Property rights will be reported and handled under the law.
Disclaimer This booklet provides general information about nutrition, health and wellbeing that is likely to be applicable to most healthy individuals. It is not designed to provide individualised advice for the treatment of specific health conditions. Glenda Bishop and A Less Irritable Life will not be liable for any loss, damages, personal injury or negligence resulting from the use of materials published in this book.
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