If you have IBS or other GI struggles, chances are you’ve heard of the low-FODMAP diet. While many people find relief through this diet, there is a certain protocol that should be followed. If you decide to try it out, be sure to avoid these mistakes.
Not a life-long diet
One of the top mistakes I see clients make when trying to adopt the low-FODMAP diet is that they stay on this “diet” for too long. The low FODMAP diet is not meant to be an actual long-term diet, but rather a 2-6 week experimental elimination diet to determine whether certain FODMAP-rich foods trigger an individual’s GI symptoms.
While many people feel relief after eliminating high-FODMAP foods, most people only need to restrict some high FODMAP foods and need not eliminate them all. After the elimination phase, FODMAPs should be reintroduced into the diet in a methodical way.
Do not eliminate all FODMAPs
Why is eliminating all FODMAPs a mistake? FODMAP foods contain prebiotics, which is the fuel for good bacteria. Therefore, completely eliminating all high FODMAP foods reduces diversity in the diet and can harm the gut long term. This is because many of the foods that commonly cause GI symptoms, such as onions, garlic, asparagus, and artichoke are extremely healthy prebiotic foods. These high FODMAP/prebiotic foods actually help populate the anti-inflammatory bacteria that support long-term gut health.
The FODMAP diet can be quite restrictive, so an alternative and less stressful way to identify personal triggers are to eliminate one FODMAP group at a time (there are five) and see how you feel. Rather than completely eliminating all high FODMAP foods forever, it is best to slowly reintroduce them to the diet so as to best support long-term health.
As with most big diet changes, consider seeking out help from a professional to help you through the FODMAP elimination and reintroduction phases
