Low FODMAP diet

So I mentioned a few weeks ago, I was going on a low FODMAP diet for my IBS.

The FODMAP diet was created in Monash University in Melbourne – lucky that I was in Australia for my IBS diagnostic!

FODMAP means

Fermentable
Oligosaccharides: Fructans and galacto-oligosaccharides (GOS)
Disaccharides: Lactose
Monosaccharides: Fructose in excess of glucose
And
Polyols: Sorbitol, Mannitol, Maltitol, Xylitol and Isomalt

FODMAPs are sugars that are poorly absorbed in the small intestine and reach the large intestine where they produce gas and attract water.

They are divided in two groups:

  • Those FODMAPs that are partly absorbed (fructose, lactose, polyols)
  • Those FODMAPs that are not absorbed in anyone (fructans and GOS)

Below is a table of high FODMAP foods that should be avoided during the diet.

Screen Shot 2016-05-09 at 3.07.14 PM
Credit: Digestive Health Foundation, Melbourne

 

During the diet, you are going through 2 phases:

  • Elimination Diet
  • Reintroduction Diet

The elimination diet phase lasts between 2 to 6 weeks where you eliminate the high FODMAP foods and replace them with others (where possible).

I use to eat a lot of watermelon, asparagus… Onion and garlic are usually everything in processed food (canteen in work), bread, cheese and yogurt, hummus, beans, lychee (my favourite) and so on!

Two though things to give up were my daily coffee – you can have milk, nor soy (unless a really specific brand) nor almond milk and avocado!!!!!

The first week was basically a reassessment of what to buy, where, how to eat. The FODMAP diet is a challenge. Besides, you can forget going to the restaurant, brunch etc while in the elimination phase.

After 4 weeks, I had dropped 6 cm of waistline! I had a flat stomach (no 6 pack appeared tho – sad). I was feeling better, about my body, myself, more energised etc

I was lucky that boyfriend did not make it harder and followed my diet as well.

I took a week break while on holidays, and it was so hard, I felt sick, bloated again.

I am now in the reintroduction phase – the whole experience started early March. It’s getting harder and harder, especially not drinking more than a small glass of wine, not going to the restaurant etc. I give myself a break once in a while but the results are not good when I let it go!

I have so far reintroduced:

  • Sorbitol: dried fruits
  • Mannitol: cauliflower
  • Lactose
  • Fructose: honey

Still need to reintroduce:

  • Fructans: wheat bread
  • Garlic & Onion Fructans
  • GOS: Chickpeas

So how do you replace all of this:

  • Lactose-free milk: you can find the Lindell brand or Paul’s lactose free in most supermarkets
  • Cook with olive oil or really small amount of butter
  • Goat milk yogurt
  • Carman muesli: original fruit free muesli is approved
  • Gluten free bread – not the tastiest but you get used to it
  • Experiment with corn flour… not the greatest for baking!
  • Use your imagination! While on the elimination phase, check out blogs, recipes etc

 

IMG_20160404_195058
Quiche corn flour based with small amount of cheddar
IMG-20160408-WA0012
Chocolate Cake with Corn Flour (not the greatest but I blame the oven!)

I am now waiting for my final appointment with the dietician. I know I will have to do some more testing on my side after that, but I am really looking forward to going back to normal – but being a lot more mindful of what I eat.

I hope this will help people, it’s not easy but it’s possible! Think about the 6cm waistline to loose 🙂

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