Don't Let FODMAP Frustrations Derail Your Gut Health Goals!

Are you feeling overwhelmed by the Low FODMAP diet? We've got your back! Explore common challenges many faces and discover practical tips to overcome them and achieve success on your gut health journey.

The FODMAP Frustration Factor: Unveiling Common Challenges

There's no denying that following a Low FODMAP diet can be challenging. Many patients I counsel express concerns about the diet's restrictiveness and difficulty finding suitable foods in social situations. Additionally, the limited variety of foods allowed may lead to potential nutrient deficiencies. Noncompliance is another common issue that can significantly impact symptom improvement. Despite these challenges, this diet has been shown to benefit those with IBS. As the saying goes, nothing worth having comes easy.

Taming the Grocery Tango: Overcoming Food Selection Struggles

When grocery shopping, one of the biggest pieces of advice I can give you is to prepare before going into the grocery store. The most helpful thing I do when preparing for grocery shopping is coming up with a weekly menu, including snacks, and making a grocery list with all the items I'll need. Research data suggest that 50–80% of patients will experience a positive symptom response to a Low FODMAP diet, so you can see how sticking to your grocery store list will be very important. 

If you have trouble sticking to your list, you can always order groceries online for delivery or pickup. However, if you choose to forgo online shopping and need to select a food in store on the spot and want to ensure it’s safe while on a Low FODMAP diet, there are many phone apps that you can use as your guide. Apps I like include the Monash University Low FODMAP diet app and Low FODMAP diet A to Z. Here at Foodguides, we’ve even done a FODMAP Friendly app review that you may want to check out. 

Fueling Your Body Wisely: Addressing Nutrient Concerns

As previously mentioned, following a Low FODMAP diet comes with risks—one of those being potential nutrient deficiencies. The most frequent deficiencies are fiber, iron, natural antioxidants (like vitamin C, phenolic acids, and carotenoids), and calcium. Some options to help combat the potential for nutritional inadequacy include consulting a registered dietitian for personalized guidance, including fortified foods in your diet, and considering short-term supplementation (with the okay from your healthcare provider). 

Staying Motivated: Maintaining Long-Term Success with Low FODMAP

Once you’ve decided to take the leap and follow a Low FODMAP diet, it’s important to keep what motivates you in the back of your mind. Not only may you find symptom improvement, but also overall gut health improvements. If you are someone who has successfully completed all three stages of a Low FODMAP diet, that is something to be celebrated! Have no fear to be proud of a hard accomplishment. 

During your journey, don’t forget to seek support from online communities, like Low FODMAP Recipes & Support and the Support Group for Monash University’s Low FODMAP Diet on Facebook, and a registered dietitian. Both will offer tips, tricks, motivation, and recipes. 

1. _{Bellini, M., Tonarelli, S., Nagy, A. G., Pancetti, A., Costa, F., Ricchiuti, A., de Bortoli, N., Mosca, M., Marchi, S., & Rossi, A. (2020). Low FODMAP Diet: Evidence, Doubts, and Hopes. Nutrients, 12(1), 148. https://doi.org/10.3390/nu12010148} 
2. _{Wilson, B., Cox, S. R., & Whelan, K. (2021). Challenges of the low FODMAP diet for managing irritable bowel syndrome and approaches to their minimisation and mitigation. The Proceedings of the Nutrition Society, 80(1), 19–28. https://doi.org/10.1017/S0029665120006990}