8 things I learnt from following a low FODMAP diet
Health and Fitness : 8 key things I learnt whilst following a low FODMAP diet and some tips for those thinking of trying.
In an attempt to reduce bloating and tackle the worsening inflammation in my joints, I decided to give a low FODMAP diet a go, and try and last the 4-6 weeks recommended.
Full disclosure, I did not last the trip, but it wasn’t because of a lack of discipline, it was a choice to stop the diet as I didn’t think it was helping my recovery from Covid-19. That said, I did last 20 days, and I saw some changes, and I wanted to pick out the 8 things that I learnt in particular.
I didn’t miss wheat
There is a slight caveat to this as I should possibly re-phrase. in the ‘main’ I didn’t miss wheat. So as to say, I did not miss bread and crackers and things like that as much as I thought I would. There is a certain convenience around those products however, which became somewhat annoying to be without. I didn’t miss a sandwich exactly, but it would have been easier some lunchtimes if I had been able to have one.
Being in lockdown, it was easier to manage than if I were in the office or out with clients or suppliers etc. I think I may have been tested in an Italian restaurant for example, but I could have made do. Cereals were missed a little bit but in the long run no so much, again it is convenience rather than taste, flavour or desire that was the main issue with wheat for me.
Tip : Be mindful that wheat sneaks its way into a lot of products. I noticed sausages and burgers in particular often contained wheat. I asked the butcher and just got used to pouring over ingredients in the supermarket. Putting back things wasn’t a good look when everyone was on Covid alert either!
2. Lactose-free milk is OK!
Vegans and most mature adults will be aghast to hear that I actually like milk. Not only that but as someone who struggles to take in enough calories to maintain any sort of muscle mass, milk is somewhat of a super food for me. I get fats, protein, calcium and carbs from the sugar in full-fat milk, so I was a little nervous to try the lactose-free variety.
I needn’t have worried. The full-fat version didn’t taste any different, but I must admit my taste buds have been slaughtered by Covid-19 so this may change in the future. I hope not. In any case, I was pleasantly surprised and that was a simple change for the better all-round which I will keep up in the future.
Tip : I think this is one change that is better in general no matter whether it affects you or not in terms of IBS, bloating etc. Lactose is hard for many people to a breakdown and frankly, we all get enough sugars as it is.
3. I gave up all fizzy drinks
So I am a self-confessed soda/fizzy drinks addict. I love nothing more than finishing a meal with a can of coke zero or a lemonade. However, I was so overwhelmed by the amount of conflicting information regarding sweeteners and what I could and couldn’t have, that I just decided to cut them out. This was hard but I have kept it going and I think in the long run that’s probably good when you look at the amount of crap that is in them.
Tip: I loaded up on sparkling water and then added lemon or lime juice, which satisfied my cravings to some extent.
4. I added a lot of veg to breakfast
Another thing that was a positive change to my diet was adding lots of veg (FODMAP friendly) to my breakfast. The absence of processed options like bread and cereals led me to consuming a lot of omelettes, which I like anyway so that was fine. I did however get a bit creative by adding peppers and various meats and basically anything else that was low FODMAP. Eventually, I was adding the full array of peppers to breakfast and in my head the colourful nature of the meal made me feel like I was treating my body better.
Tip : There are a lot of veggies that are not very low FODMAP, so make sure to read up as best you can before you embark on your journey. It is an odd thing to deprive yourself of veg!
5. Potato Crisps > Most Crisps
So I love crisps, they are my snack of choice and I know overall it ain’t so clever. However, by avoiding all things wheat, I discovered that I really like ready salted potato crisps. Preferably the upgraded types like Kettle Chips or Burts. The fact that they are a little high in fats is not an issue for me and they satisfied a craving without going off the diet.
Tip : Tortilla Chips are also allowed as they are made of ground maize, so are low FODMAP. These were also good, especially as part of a Nacho recipe which again, felt like a fairly normal meal aside from the absence of a few things here and there.
6. Eating out would have been hard
Lockdown naturally meant that I did not eat out over this period, but I can tell you now, it would have been very hard if I had had to. Not because of the general amount of stuff on the menu, but because there are so many items that are not low FODMAP that are in SO many dishes. Garlic and Onions are in almost all Indian dishes, and garlic is in a huge amount of Italian dishes as well. Pizzas, anything breaded or floured etc are all out. The sauces are the killer!
Tip: As the low FODMAP diet is temporary, I suggest buckling up and being anti-social on the eating out front, especially for the first two weeks. You don’t want to do all the hard work and eliminate everything only to find a restaurant has nothing you can eat and you break, which will only confuse matters when you try to add foods to work out what you are and are not tolerant of.
7. I bought food specifically for recipes
This is a major one. At first, I was just trying to buy all the things I could eat, but nothing really went and so I was eating strange meals of one or two ingredients and feeling a bit like I was on a desert island. When I looked up some low FODMAP recipes, it all started to come together. I would go and buy the 6-7 ingredients and construct a whole meal. After a few days, I started to make variations and then the shopping became easier.
Tip : Use a shopping list and know what low FODMAP foods you are going to buy… truly, you will be looking around for hours at ingredients if you just go to the shop and try and pick up stuff as you go.
8. Low FODMAP brownies are AWESOME
My better half surprised me by making some low FODMAP brownies, which were absolutely amazing. She used 85% dark chocolate in the main and a gluten-free flour blend. The recipe is here and it truly is a game changer.
Tip : Simple tip. Make these brownies and your treat game will go up a notch.
SO…. I will write another piece about my overall findings, and how it affected my body, but in the meantime, I hope that these tips go some way into giving you some pointers and an insight into the low FODMAP diet.
Any questions hit me up on Twitter at OHCHOPPER
Please do check out more of The Sporting Blog’s Nutrition Content, hopefully, it will help you out in some way!
