LOW FODMAP DIET

BUY MEAL PLAN

FODMAP DIET PLAN

What does FODMAP stand for?

FODMAPs is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are all types of carbohydrates or sugars that are difficult to digest and poorly absorbed, and consumption may worsen symptoms such as distention, gas, bloating, cramping and diarrhoea.

FODMAP Diet for IBS

FODMAPS are a collection of short-chain carbohydrates (sugar molecules) that are unsuccessfully broken down in the upper digestive tract. There large sugar molecules are then passed down the digestive tract where they are fermented by gut bacteria in the bowel. If there is dysfunctional mix off bacteria in the large bowel, this fermentation process may draw fluid into the bowel and increases gas production, leading to many of the symptoms of irritable bowel.

A low FODMAP diet has been shown to improve the symptoms of IBS, but it is important to remember that FODMAPs are not the cause of IBS and the root cause should be investigated.

What is the low FODMAP diet?

The low FODMAP diet has three phases:

Phase 1: Elimination

The first phase of the low FODMAP diet generally involves the strict restriction of all high FODMAP foods for 4-6 weeks. Your nutritionist will help identify these foods and will suggest alternatives to ensure the diet is nutritionally adequate. The symptom response over this period should be recorded and a review appointment with your nutritionist will then provide guidance on the second phase. This phase is only temporary – many high FODMAP foods are highly nutritious and eliminating all FODMAP foods on a long-term basis is not desirable or recommended.

Phase 2: Reintroduction

The second phase is where foods that were restricted in the first phase are reintroduced gradually. The type and amount of FODMAPS that you can tolerate are identified so that your longer-term diet can be established. It is very important to determine the level of FODMAPs that you can comfortably tolerate so that the prebiotic effects of FODMAPs can be enjoyed and the diet is not overly restricted Your nutritionist will provide guidance on the reintroduction process to help minimise symptoms and to ensure maximum variety is achieved in the diet.

Phase 3: Personalisation

After the Reintroduction phase, you will have more of an understanding about what FODMAPs you can personally tolerate in your diet. The end result should be a long term diet that is lower in the problematic FODMAPs but is not as restrictive as the first phase of this diet.

Low FODMAP foods

List of high FODMAP foods

FODMAP Friendly

Finding the low FODMAP diet too bland without garlic, onion and soy sauce? Try some of these food flavourings:

  • Pinch of Asafoetida powder for onion flavour (available from Indian grocery stores)
  • Chives
  • Fresh herbs such as parsley, coriander, thyme, basil, rosemary
  • Garlic-infused oil
  • Ginger
  • Lemon or lime juice
  • Maple syrup
  • Salt and pepper
  • Spices such as cumin, coriander, turmeric (avoid mixed blends that may have hidden FODMAPs
  • Green part of spring onions
  • Garlic and onion-free stock
  • Chilli (unless irritating to IBS symptoms)
  • Tamari or coconut aminos (gluten free soy sauce)

The low FODMAP diet can be challenging, but it is a worthwhile process to discover what foods your body can tolerate and give yourself more food freedom. Here’s some tips to help you out:

  1. Eat more fresh, low FODMAP fruits and vegetables – this way you don’t need to worry about reading food labels for pesky hidden FODMAPs.
  2. If in doubt, it is best to go without. The Elimination phase is about completely removing FODMAP triggers so your gut can rest, any disturbance the first phase may affect you moving onwards.
  3. There are specific FODMAP brands such as Fody and Fodmapped for You that make low FODMAP spice blends, marinades and dressings.
  4. When eating at a cafe/restaurant, make sure to ask the staff about any potential FODMAPs in the dishes as they may not be written on the menu – especially garlic and onion.
  5. Reading the labels of products can be tricky sometimes but it is important to discover if there are any hidden FODMAPs in your food. Keep a list of high FODMAP food additives on hand when you are shopping, or look up a product label beforehand on the supermarket or manufacturer website.

The MONASH FODMAP App is a great resource to have when undertaking a low FODMAP diet. It has a database of foods so you can check any product to see if it is Low FODMAP, as well as a food and symptom diary and instructions for the Reintroduction phase (Stage 2). You can find it in the App Store on your phone.

Low FODMAP meal plan

My Low FODMAP meal plan is a great guide to low FODMAP eating. I have included a bunch of great recipes to give you as many meal ideas as possible. Feel free to batch-cook the recipes for easy meals during the week.

Low FODMAP nutritionist

If you would like some help navigating the phases of a low FODMAP diet, book a consultation with me. I will go through your diet, lifestyle and medical history to determine if this diet is suitable for your IBS issues, and help you through each phase so you can get the most out of this diet process.

CLIENT REVIEWS

Fiona is one of my all time favourite people. After high school, I weighed in at 99kg. At 174cm, I have been overweight by 15-20 kgs for all my adult life. Until, at age 53, I met Fiona. She immediately diagnosed my primary problem and by following her dietary coaching, I lost 16 kgs in 5 months. More importantly, I have maintained this for more than a year now. Now, well into the second half of my life, life is good, very good. As I said, Fiona will always be one of my all time favourite people. Thank you Fiona.

John
Fiona ran a course at work and it was fantastic – I learned so much and she tailored the programs to each individual which worked really well. I reached my weight loss and health goals and it really wasn’t too hard and I still have treats!  More importantly, I feel much better in myself for making food changes and continued to see her independently when the course at work finished.
Charlotte Carlish
Indigestion, stomach pain and abdominal cramps, were an every day occurrence for me. I was quite desperate by the time I found Fiona. With the help of some supplements and allergy testing, Fiona Took me on a journey of discovery. Thanks to her professional and kind guidance, I now  know which foods to avoid and which ones will help my gut to stay healthy.  For the very first time in a long time, my tummy now feels quite normal and I no longer suffer any of the above conditions. To say Fiona has change my life may sound rather dramatic but it is completely true and I will be forever grateful to her.
Alison

Feeling Great, Losing Weight!

I have been working with Fiona at Physical Nutrition for about 10 weeks through a corporate program run my employer.  Losing weight and making some real changes to my dietary lifestyle has been a game changer for me.  Through her weekly tutorials, Fiona has taught me about the food I eat, what is best for my body and to gauge how I feel after each meal.  Combined with a sensible exercise routine of walking and cycling, I have managed to drop my weight by 7kgs during this period.  My energy levels are up, I’m feeling fitter and I’m eating much more balanced meals and now know which foods to avoid and which to eat more of!  It’s been a great experience and I would highly recommend Fiona’s program.

Warren
I have recently completed the Physical Nutrition 10kg in 20 weeks program and I couldn’t be more thrilled with the support and guidance Fiona has provided.
The 10 in 20 program not only helped me change my habits by giving me a coach that kept me accountable but also helped to educate me to make better nutrition choices in the future.
Thank you again Fiona & this is just the beginning, I’m not going anywhere ☺️
Paris Doran
Fiona has been working with the City of South Perth over the last year.  She has developed a customised 10 week health coaching and nutrition program with us which the City now offers as part of its suite of health and wellbeing benefits.  All of the participants were overwhelmingly positive about the program.  They rated the program highly on the aspects of Fiona’s professionalism, approachability and knowledge, as well as the results they had achieved.
I would recommend Physical Nutrition to any organisation looking to develop staff benefits.
Gillean Sharp
Physical Nutrition/Fiona Murray has really helped my husband and I to achieve our weight loss and lifestyle goals. Her advice, support and knowledge during the 20 week challenge has set us up to lead a healthier and balanced life style. We thought we had enough food and exercise knowledge before meeting Fiona but she has kept us on track, motivated us and through her group classes has kept us entertained and true to our goals! Thanks Fiona!
Alison Thair
My son is 21 and has been ill for years and part of it was Diet, and we have been to many nutritionalist’s but FIONA MAKES SENSE and TELLS YOU WHY you should be careful what you eat. She changed my sons life so I sent my Daughter who had auto immune issues and she has helped her. It is now my turn so I will keep you updated. Highly recommend her she is also very understanding.
Lisa Mann
I have been with Fiona at Physical Nutrition for several months in relation to skin and gut problems and for weight loss. Fiona is knowledgeable and supportive. I am slowly losing weight and my skin and gut issues are improving. Fiona works in conjunction with my integrative medical practitioner which is a very helpful. First time I have had any positive results, a slow but worthwhile approach.
Lynne Besant

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