living life yellow.
the ramblings of a 21 year old
Trying to eat FODMAP free has been challenging to say the least. I attempted and failed many time, but I am getting a lot better. However I think I have finally got it nailed down. I'm definitely still not perfect (I have no self control) but because it makes me feel so much better, I've learnt to deal with it.
^Actual picture of me of me right now.^
Before we get started...What is a FODMAP and how does it help endo I hear you asking?
Fodmap stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. So you want to avoid foods that are high fodmap as they trigger irritable bowel symptoms. How it helps? I'm no nutritionist but the fodmap diet can help relieve the irritable bowel like symptoms that you get because of endometriosis such as bloating, diarrhoea, nausea, constipation, etc.
These links can provide you with some more information:
High fodmap foods include:
As you can probably see, the diet is pretty restrictive which is why I have always found it pretty hard to stick with. But it doesn't have to be so difficult! Here are all my tips and tricks for surviving the fodmap diet!
Meal planning is great because it also helps when it's time to go supermarket shopping. Think about what you are going to eat that week on the weekend and then go get the ingredients. When you are new to this diet it can be super daunting but it doesn't need to be. Keeping organised will help you out a lot!
Have some go-to's.
Have a few go-to fodmap friendly meals and snacks. These are usually something that's pretty easy to make, and chances are that you already have the ingredients lying around. Go-to meals and snacks are for the times that you just can't be bothered and are tempted to eat something a little bit naughty.
My go-tos are
Is it worth it?
When I am considering eating something naughty I think "Is this (insert probably delicious food item here) worth the bloating/cramps/butt explosion/feeling overall gross later?" Usually that sorts me out pretty quick.
Work out how to make your fave foods fodmap friendly.
Look at recipes to your fave meals, swap out the ingredients that are high fodmap for something low fodmap. Pretty simple..
Suggest where you want to eat, or look at menus ahead of time.
Find out what places in your area that work for you. When your friends suggest meeting up for coffee/brunch/lunch/dinner, be the one to suggest where. If you can't do this, have a look at the menu online. Work out how you can make a meal fodmap friendly. I usually go for fish or chicken (no sauce if there is one) with fries or a salad. If they want to grab a coffee or drink instead of a meal, remember to grab something that will make your belly happy. Nothing fizzy, or caffeinated is ever great. I tend to go for cranberry juice, or a smoothie (almond or coconut milk of course!)
Rope in a buddy.
Eating fodmap friendly alone is the hardest. This is why Leo usually eats a low fodmap diet alongside me. He has his own snacks, but our dinner is usually low fodmap or I will be eating a fodmap free version of what he is eating. That way I don't feel so alone, and have no temptation.
I tend to post most of the meals/recipes I eat on my instagram so if you are interested, follow along!
PS; I've added in some pictures below that could be helpful!