Are you too....(tired, busy, overwhelmed) to try the low FODMAP diet?

I met a woman recently who was simply overwhelmed by the low fodmap diet. I get it! How do you even begin to get your head around fodmaps? I mean seriously! Even the acronym FODMAP sounds overwhelming.  And if you don’t know what fodmaps are, why should you turn your life (and your pantry) upside down? Why? Because 70-86% of IBS patients that try the low fodmap diet get relief from their symptoms. And once you FEEL like your insides aren’t turning inside out after every meal, you’ll be motivated to try the full three-phase diet!

For many, the biggest roadblocks to starting the Low FODMAP diet are:

1. Fear of bland or boring meals: There’s a misconception that a Low FODMAP diet means sacrificing flavour. Spoiler alert: It doesn’t have to, promise!

2. Time constraints: In our busy lives, adding a new diet to the mix can feel impossible. Grocery lists, label reading, and meal prep all sound time-intensive.

3. The complexity of the diet: Figuring out what you can and can’t eat might feel like a part-time job.

But here’s the good news: You don’t have to jump in all at once, and you don’t have to be perfect. Small, simple changes can still have a huge impact on your gut health. Enter the concept of FODMAP-lite – an easier, less intimidating way to dip your toes into Low FODMAP eating.

If you’re already sold on the concept and are ready to take the plunge, we’ve prepared a free 10-day Good Gut Challenge that will help you get started. Following a low fodmap diet for just 10 days should give you enough information to determine whether or not the low fodmap diet will work for you. And we reduce your overwhelm by providing you with a 10-day meal plan, 24 tried and tested recipes and even a free online gut-directed yoga class!

But this IS NOT a blog about the how best to adopt the low fodmap diet. This is a blog for those who are simply TOO busy, TOO tired or TOO overwhelmed to even consider it.

So if you hear yourself saying “I know I SHOULD try it, but I’ve just got too much on my plate at the moment”, here is our “pre-low fodmap diet” advice. We’ve pulled together some tried and tested strategies to change what’s on your plate without you even noticing the difference.

Our philosophy is - don’t wait for the perfect time to start. It’s called the LOW fodmap diet, not the NO fodmap diet. So why not make some small easy changes to reduce your overall fodmap load without disrupting your lifestyle.

While you’re unlikely to feel the full benefit of the diet, making small changes is do-able and less overwhelming than embracing the full low fodmap diet. And making some small changes now will make it easier if and when you do decide the commit to the diet.

Let’s start with breakfast

If you’re a busy body, the easiest place to start with a pre-low fodmap diet is breakfast. It’s a lighter meal and you’re less likely to be cooking for the whole family. I asked the members from our private Friendly Fodmappers Community Group for advice and here’s what they said.

If you’re a cereal lover, then pick up a low fodmap option on your grocery run.  Certified low fodmap products display one of two symbols 👉🏽

You might not be aware that some of the top-selling cereals such as Kellogg’s cornflakes, rice bubbles and Special K are all low fodmap. And Carman’s have a range of deluxe mueslis that are also certified low fodmap. You’re certain to find something to suit your tastebuds.

If you’re a toast lover, you could swap to sourdough bread and go easy on the spreads. Vegemite and peanut butter are good options, but perhaps avoid high fructose fruit jams for the time being. If sourdough doesn’t work for you or your family, try a low fodmap loaf from Bakers Delight. You won’t even taste the difference! (Oh, and they make low fodmap rolls too if you’re already thinking ahead to lunch).

If you’re a yoghurt lover, choose a lactose free option or swap to coconut yoghurt. Cocobella or Coyo are both delicious and readily available from major grocers. Perth peeps might even indulge in my new fav yoghurt from local maker CoCoMe.

If you’re a juice lover, we’ve got some bad news. There are no real options here, unless you’re into tomato, lime or lemon juice. So maybe just take a break from juices and/or juicing temporarily.

And if you’re a coffee or tea lover, don’t panic! We’re not going to tell you to stop. We’re not even going to tell you to swap to almond milk! Just go easy. Drink water before caffeine and limit your overall intake. Maybe this is a good time to experiment with some herbal teas after lunch to reduce your overall load.

Talking of lunch…

Sticking to our philosophy of low fodmap, not no fodmap, our best advice for lunch is to just eat simply. If you usually eat a meat and salad sandwich, then continue with a few tweaks – sourdough or low fodmap bread (as above) and go easy on the chutneys and sauces.

Microwavable rice and quinoa with tinned tuna and a dollop of plain mayonnaise is a fairly popular option, as are crunchy rice cakes with tomato and cheddar cheese – my personal favourite.

And if you’re particularly time poor and prefer a protein shake on the go, swap to a certified low fodmap brand such as Superflora with lactose-free milk or chilled water.

What’s for dinner mum?

 And here comes the biggie…If you’re not ready to disrupt your family’s meals, it may be easier to cook a separate meal for yourself. I can hear the protests already! You hardly have time to cook for the family and now you want me to cook two meals! Yes, but…

There are lots of commercially available simmer sauces and pasta sauces that are quick & easy to prepare. Look at the range from Fodmapped For You, Foddies and/or Nogo. A bit of preparation on the weekend and you’ll have low fodmap meals prepped for the week. Maybe some leftover for the freezer too! And if you’re on the east coast, have a look to see if there’s a low fodmap meal service available in your area (such as Dineamic, We Feed You or ModifyHealth).

If you don’t have time to batch cook meals, choose dishes that the family like and that are also easily customisable to suit your dodgy gut. Proteins don’t contain fodmaps, so grilled chicken and salad is an easy go-to. The issue with BBQs is often the hidden fodmaps in the marinades and sauces but it’s easy for others to flavour their beef, chicken or pork with sauces after they’ve been cooked. Add a green salad and a potato salad and you can be pretty sure that you’ve avoided many fodmaps. Or if this Pad Thai dish strikes your fancy, check out our recipe collection.

Did someone say snacks?

Don’t panic! There are lots of snack options available. Maybe you’d like to munch on bikkies and cheese (make it hard not soft), strawberries or potato crisps. Maybe you’d like to make your own muesli bars! Ooopsie, might have gone too far with that one. Why not just buy some Fodbods when you’re out at the shops?

Make it stand out

Overwhelmed. Underwhelmed. But can you ever be just whelmed?

I hope we’ve managed to reduce your overwhelm. You don’t have to wait until all your ducks are in a row to start improving your gut health. Small steps can make a difference. Here are our top 5 fodmap-lite tips:

1. Ditch the onions and garlic (but not the flavour): Use garlic-infused olive oil (yes, you can buy a bottle at your local grocery) or the green tops of spring onions to recreate those savoury flavours.

2. Go lactose-free: Swap regular milk, cheese, and yogurt for lactose-free versions or plant-based alternatives (check labels for added FODMAP ingredients!).

3. Focus on low-FODMAP fruits & veggies: Carrots, zucchini, oranges, strawberries, and bananas (ripe but not overripe) are your friends.

4. Learn the basics of portion sizes: Even low-FODMAP foods can trigger symptoms if eaten in excess. Apps like Monash University’s FODMAP app can be a lifesaver here.

5. Add simple, delicious Low FODMAP recipes to your repertoire: We’ve got a whole library of tried and tested low fodmap recipes!

Of course, when you are ready to adopt the low fodmap diet in full, there are loads of recipes and cookbooks that can help. And with practise, you’ll be able to easily convert your favourite family recipes to low fodmap too. But for now, try to eat simply and minimise your overall low fodmap consumption.

Making some small changes pre-fodmap WILL help when you are ready to embrace the low fodmap diet. But for now… join our Friendly Fodmappers Facebook Community Group to increase your exposure to fodmappers and follow our Insta page for recipes and cooking inspo.

Don’t let the entire staircase overwhelm you. Just focus on the first step.  

And if and when you’re ready for more, we’ll be here for you. Send us your postcode and we’ll send you a list of fodmapped-trained dietitians practicing in your area.