Success Tips for Low FODMAP Eating

Before you begin the low FODMAP way of eating, it helps to know some tips and 
strategies to help you be more successful. Any time you eliminate a large number of 
foods or complete food groups, it can be difficult to adapt and learn how to plan your 
meals. Here are some tips for being the healthiest and most successful while on a low 
FODMAP diet.

Learn the Low and High FODMAP Foods

First thing’s first: learn what you can and can’t eat. Over time, you will memorize what 
you are able to eat based on the low FODMAP plan, but for now, print out the food lists 
so you have them available at all times. Have them saved to your phone and computer, 
bookmark sites with the lists or food ideas, and also have a printed version when you 
are meal planning or headed to the grocery store. That way, you can stick to the 
elimination part of the diet, and know what to eat even after the first few weeks and 
know what you are re-introducing into your diet slowly.

Track Your Symptoms and How They Change

Throughout the low FODMAP diet, you should be tracking your symptoms and how you 
feel. Keep track of what you eat, and mark down any notes about foods causing illness 
or not. Do you feel better during the elimination diet or still have digestive issues? When 
re-introducing high lactose foods or fruits with a lot of fiber, are you suddenly having 
stomach cramps again? You need this information so that you can create a custom diet 
that makes you feel good.

Focus on Proper Nutrients 

Any time you start a new diet where it is restricting certain foods or food groups, you are 
at risk fro malnutrition. This can happen even if you are not “starving” or even hungry, 
but as a result of not getting the right amount of nutrients. Make sure that when you 
choose from the low FODMAP food list, you are choosing foods with a wide range of 
nutrients, from fiber foods like chia seeds and berries, to plenty of vegetables and lean 
meats.

Have Low FODMAP Snacks Ready to go

It might not be realistic to be home and able to cook every meal and snack of the day, 
so prepare ahead of time with some fast favorites. Keep grab-and-go snacks available 
like berries in portion-controlled containers, gluten-free crackers, and nuts or nut butter. 
