FODMAPs might be difficult to pronounce but determining which ones trigger your Irritable Bowel Syndrome – and amending your eating habits to reduce those debilitating symptoms – doesn’t have to be hard. Here’s how to simplify the process.
First of all… what’s the deal with FODMAPs?
FODMAPs stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. Quite a mouthful. They’re short-chain carbohydrates found in certain foods that are poorly absorbed in the gut. Although many people can eat them without issues, they can trigger symptoms such as pain, bloating, diarrhoea and/or constipation in people with Irritable Bowel Syndrome (IBS).
Significant research out of Monash University shows that following a low FODMAP diet can improve IBS symptoms in three out of four sufferers.
What does a low FODMAP diet involve?
A low FODMAP diet can help you determine the particular FODMAPs that trigger your IBS attacks, because they’re different for everyone. There are important protocols around successfully completing a low FODMAP diet and it’s best to do so with expert, dietitian guidance. On a low FODMAP diet you will start with the elimination stage in which you restrict all high FODMAP foods over the course of a few weeks. The next stage involves gradually reintroducing the different FODMAP categories to determine which ones set off your IBS symptoms, before learning to manage your eating habits minus those triggers.
It sounds complicated but doesn’t have to be.
Ready-made, low FODMAP meals are a game-changer
Let’s be honest, convivence and creativity weren’t traditionally associated with food intolerances, but ready-made meal services are completely changing that. Whether you’re short on time or you’re not super comfortable in the kitchen, ready-made meals can make avoiding IBS symptoms so much easier. They’re ideal for the elimination phase of the low FODMAP diet as well as managing your known triggers day-to-day. No more deciphering and double-checking ingredient labels or honing your cooking skills, the hard work is done for you!
Dinenamic’s specially curated range of low FODMAP meals tick all the boxes: healthy, tasty, FODMAP-friendly and delivered directly to your door. You can make a meal plan for the week with their selection of risottos, curries, soups, stews and more, (all made from Aussie produce). Meaning you won’t have to think twice about the FODMAP levels in your lunch or dinner.
We’ve tried and tested the dishes and they truly have our stamp of approval. Some of our faves? The lamb tagine for one. The meat was so tender it felt like it was melting in our mouth, plus it had the perfect balance of flavour, without overdoing it. Coming in close second was the butter chicken. Moreish meat plus loads of veggies and we love the wild rice blend – a great way to up your plant intake! And you can’t go past a classic – chicken cacciatore. Slow-braised chicken in a rich, drool-worthy sauce, served with fluffy mash. Such a winner. Ok, and we can’t finish without mentioning the low FODMAP beef Bolognese with gluten-free penne, which tastes like you’ve ordered it from your local Italian restaurant.
Changing your diet can be daunting but these kinds of services can make the process a whole lot easier.
The FODMAP Challenge is an online course designed by Accredited Practising Dietitians to help guide you through the low FODMAP diet to determine your IBS triggers, control your symptoms and improve your quality of life.