1. CLEAN OUT YOUR KITCHEN
Plan starting your Low FODMAP journey on a Monday, that way you can spend the appropriate amount of time preparing yourself and your kitchen the day before (Interchange the days if you do not work a regular Mon-Fri). Spending time in the kitchen going through cupboards and the refrigerator is an important part of getting started. This will help to :
– resist any temptation of high FODMAP foods
– begin the education process of how to read labels and determine Low vs High FODMAP foods
– rid yourself/ your home of any processed foods/junk foods (the money has already been spent so it costs you nothing to throw it away)
– realigns your mindset for starting off on the right foot
2. PLAN YOUR MEALS
Either using one of our meal planners or researching recipes yourself (our Pinterest page is a great resource) plan meals for at least a week in advance. We recommend mental committing to at least two weeks of the Low FODMAP diet so it is a good idea to plan what you will eat in these two weeks in advance. This gives you :
– time to create a varied and tasty meal plan that doesn’t deprive and make you feel miserable
– time for you to process what you are undertaking and mentally prepare your taste buds
– a higher chance of achieving success with the LOW FODMAP diet because you can purchase groceries and prepare meals in advance, avoiding moments of hunger and weakness
3. GET THE RIGHT EQUIPMENT
You actually don’t need anything other than a willingness to commit to the diet for two weeks to succeed, however there are some appliances that can make life a little less complicated and speed up the food preparation process. If you are interested in purchasing equipment to support your journey we recommend the following items as the starting point:
– Food processor – juices, smoothies, dips, sauces can all be whipped up in little time
– Slicer – of course you can use a knife, but if you and/or your family eat cold cut meats thinly slicing meats can be very time consuming
– Good utensils – essentials such as one or a few sharp knives, a high quality grater; this may sound basic however any professional will tell you these are essential items that can seriously improve your efficiency
– A good water jug – keep water handy at all times and rehydrate; rehydrate; rehydrate
– Thermomix – expensive and a big decision, however a huge time saver and gives you the ability to create recipes from the ground up knowing every ingredient that they contain
4. PRINT YOUR SHOPPING LIST (Twice)
Visit our shopping list that highlights both LOW and HIHG FODMAP foods. Print out a couple of copies to have at hand. Put one in your handbag or wallet, stick one on the fridge door. Having a ready reckoner handy is an important way of maintain control and also a helpful way to keep others going to the fridge, that things are LOW FODMAP for a little while.
5. TELL EVERYONE
Thankfully these days, it is not new news for people to hear that others have food intolerances or follow restrictive or alternative diets. Tell everyone that will listen that you are about to commence a LOW FODMAP diet. Even if they are not familiar with the diet, it will serve three main purposes:
1. It breaks the ice in terms of you being seemingly ‘difficult’ around meals/food
2. Much like a weight loss diet, it will give you more motivation to stick with the plan
3. It often means that people assist you in avoiding HIGH FODMAP foods for some reason people take joy in announcing ‘Oh, Mary doesn’t eat Apples!’
6. STOCK UP ON LOW FODMAP ESSENTIALS
Of course focus on collecting the ingredients for your prepared meal plan, but in addition there are a few things we recommend keeping on hand:
Whole Foods – Stock your fridge up with a variety of lovely fresh whole foods including seasonal fruits and vegetables, legumes, nuts, seeds, oily fish. Buy organic when you can.
Buy lots of herbs – Using fresh herbs is a great way to add extra flavour to your meals along with getting plenty of health benefits. For example coriander helps remove heavy metals from the body, parsley is rich in immune boosting vitamin C, and rosemary and sage are excellent memoryenhancers.
Lemons – Drink a glass of lemon and water daily. Start your day off right with a glass of water with a freshly squeezed lemon. This is a fantastic way to improve your digestion, alkalize your body, and boost your vitamin C levels to support healthy immune function and radiant skin.
Peppermint Tea – Relaxing and comforting if you find you have reacted to any of the foods you have eaten
Apple cider vinegar – Give your sluggish digestive system a boost by having some diluted apple cider vinegar 15 minutes before each main meal. This will stimulate stomach acids and enhance the digestion of your meal, to prevent bloating and heaviness after eating.