The FODMAP Diet

Step 1: The Strict Diet

This is the sad bit because it’s super restrictive. Also it usually lasts the most long-term because you have to wait for your bowels to heal (you can usually tell when this happens because you suddenly feel good again - no more cramping, appetite returns, normal poops, no longer starving/dizzy/lethargic, etc.). And, in general, it’s good practice to make sure you’re feeling normal for about a week before you add anything back in.

Also this list can be scary to look at - I promise it’s actually not too bad! I will put my favorite meals and snacks and such after we go through all the parts. Never fear!

Here’s the general list of the No’s - (this is the full list - https://www.ibsdiets.org/fodmap-diet/fodmap-food-list/)

(You should also check out the Monash FODMAP app - it’s $7 but it’s a super great tool made by the people who created this diet. It includes recipes, quantities, and you can make a food diary too. I highly recommend!)

• gluten

• onions & garlic

• lactose

• beans

• asparagus, cauliflower, celery, peas

• apples, blueberries, cherries, watermelon, mango, pomegranate, grapefruit, any pitted fruit (peach, pear, etc.)

• pistachios, cashews 

• pesto 

• fruit juices/teas

Here’s the general list of the Yes’s - (this is the full list - https://www.ibsdiets.org/fodmap-diet/fodmap-food-list/)

• rice-based things (also cheerios are okay!)

• corn

• sourdough and corn bread

• all meats

• soy things

• almond milk/oat milk

• eggs 

• broccoli, carrots, cucumber, green beans, kale, squash, spinach, tomatoes, lettuce, peppers

• potatoes

• ginger 

• bananas, cantaloupe, clementines, grapes, honeydew, kiwi, oranges, pineapples, raspberries, strawberries

• almonds, macadamia nuts, peanuts, pecans, pine nuts, walnuts

• all seeds

• quinoa 

And here’s the general timeline (based on my/my friends’ experiences) -

• cramps should stop in about a week

• appetite should start to come back in 2 weeks or so

• once all cramps have stopped, poops are normal (I will just keep talking about poop I hope you’re chill with that), and you start to feel hungry and normal again for about a week or so, onto step 2! This’ll probably take 3-4 weeks. Or more - don’t rush it!

Step 3: Gluten

I like to add this one back in next because gluten-free diets actually tend to make people more cranky! Like this is a real science thing! The first time I was on this diet I was angry all the time and my dad subtly emailed me a scientific article about it. (I am assuming that was his quiet way of telling me I was being a monster)

Anyway, don’t eat an entire loaf of bread in one sitting. Stick to one or two glutens a day (i.e. one meal, one snack) until you figure out your tolerance. It’s good to be slow and steady. And if things go super wonky, back to step 2 you go. And if you feel good for about a week or so, onto step 4!

Step 5: Lactose

I haven’t really been able to add this one back in yet. Which is unfortunate. BUT - if you’re not able to add it back in and you have a very extreme love for mac and cheese as I do, Lactaid pills are super great and work wonders. I try to stick to 1 a day just to make sure issues don’t happen, but they’re a lifesaver. Also Lactaid milk in box mac and cheese is high key better and creamier than regular cow milk.