1. READ LABELS
Get used to reading food labels when you shop. (Find out how here)
2. WRITE IT DOWN
Keep lots of lists. Get familiar with High and Low Fodmap foods, print out the list, Print out a shopping list and keep in handy. Keep a diary to track you trigger foods.
3. FIND SUBSTITUTES
Remember lots of foods are naturally Low in FODMAPs. Find substitutes for common High Fodmap foods. (Find our list here)
4. GET COOKING
Cook for yourself where possible. Processed foods are often very difficult to self analyse due to many complicated and hidden ingredients. So particularly in the elimination stage of the diet, do you best to create meals that help you know exactly what you are eating.
5. BE CREATIVE
Find time to experiment. Cooking, particularly baking is different when using Low Fodmap ingredient. But once you find a method that works for you, you have it forever!
6. STAY POSITIVE
Remember the list of foods you can eat is longer than the foods you cannot.
7. BE PREPARED
Mentally prepare to commit for at least two weeks. Two weeks, 14 days, its do-able. And its not a diet so you can still have desserts and create snacks along with tasty meals and drinks. Plan your first two weeks of meals in advance and mentally prepare. If you are not seeing results after 2 weeks, the Low Fodmap diet will most likely not be right for you. So give it your best for two weeks.
8. STAY INFORMED
Keep informed – join communities and search the web for new and credible information on IBS and the Low Fodmap diet. The diet is continually evolving wiht more and more research being undertaken and Monash continually testing and re-testing foods.
It doesn’t have to be a hard core P90X workout – walk, get up from your desk a little more regularly and generally keep moving when you can. Yoga is also proven to support IBS symptom management.
10. GET SUPPORT
Despite others sometimes not acknowledging it, dealing with symptoms relating to IBS is HARD. Remind yourself you are not alone. There are thousands of support groups full of people experiencing the same frustrations as you. And with a 1 in 5 people reportedly expereiceing IBS symptoms, the odds are good that you know some or many people that can relate to your troubles.