When you are trying to lose weight, it can be really tough. The best way to find out which foods work for your body and which don’t is the FODMAP diet. It’s a low FODMAP diet that eliminates certain food groups like dairy and grains.
This article will cover the seven mistakes people often make on this diet so hopefully, you won’t have to go through them!
1. Not keeping a food diary
If you have no idea what you are eating, how will you know why it affected your body in the wrong way? The aim of this diet is to figure out if certain foods trigger digestive issues for your body and you can only do that when you keep a food diary. There are plenty of great apps that will help you track everything from calories to FODMAPs.
2. Eating prebiotic-rich foods (grains)
The low FODMAP diet eliminates grains but prebiotic fibers like oligosaccharides, fructans, and galactooligosaccharides (GOS) are found in grains! This means that people who suffer from IBS often end up in uncomfortable abdominal pain after they have eaten bread. This is why you should always read the food labels!
3. Not getting enough fiber
Fiber is an essential part of your diet, especially if you are trying to lose weight or suffer from IBS. However, you won’t get any of it if you are on a low diet! All vegetables are eliminated so don’t be surprised when your stomach is upset because of that salad with iceberg lettuce.
4. Not drinking enough water
This can ruin your health in general but it’s especially important for people who are suffering from digestive issues like IBS. Your body acts as a filter for toxins and water will help break them down more effectively. Make sure to drink at least eight glasses of water every day!
5. Eating too many unhealthy fats
The low FODMAP diet doesn’t mean that you can eat as much junk food as you want and lose weight. On the contrary, many unhealthy fats are high in FODMAPs! This means that they will trigger your digestive issues so it’s best to avoid them.
6. Not consulting a doctor or dietitian
Although this is a relatively simple diet, it’s always best to consult a professional before starting it. They can help you figure out how to follow the diet correctly and make sure that you don’t miss any essential nutrients.
7. Quitting the diet prematurely
This is definitely the biggest mistake you can make when starting this diet! In order to discover which FODMAP foods work for your body, you need to keep a food diary for two or three months. You will then give up on the diet if your symptoms have improved after just a week or two!
It’s also important not to combine the low FODMAP diet with other eating restrictions like gluten-free diets. It’s a good idea to talk with a professional about what is best for your body!
What is the food that can be eaten?
Foods that are allowed on the FODMAP diet include:
- Fruits: Raspberry, blueberry, strawberry, boysenberry.
- Vegetables: Tomato (sauce, paste), mushroom (sliced or canned), bamboo shoot.
- Grains: Oat flakes and oat bran.
- Seeds: Chia seed and flaxseed.
- Milk products: Lactose-free milk and yogurt (without any added fructose).
- Meat & Fish: Chicken, beef, veal, lamb, duck meat without skin; canned tuna in spring water; prawns; crab; lobster; clams.
- Nuts & Legumes: Almonds, cashews, chestnuts, pistachios, peanuts in moderation only; chestnuts, edamame, fava beans only in small quantities.
What is the food that should be excluded?
Foods to avoid include:
- Fruits: Apple, pear, watermelon, mango, orange, kiwi fruit, nectarine, and canned fruits in natural juice.
- Vegetables: Artichoke (globe or french), beetroot (beet), broccoli, Brussels sprouts cabbage, chicory, a fennel bulb, grapefruit, honeydew melon, legumes & pulses e.g lentils and chickpeas, radicchio lettuce. okra salsify, shallots turnip.
- Grains: Wheat bran and wheat germ.
- Seeds: Cashews, pistachios, and peanuts in large quantities.
- Milk products: Milk (all types), ice cream, custard, condensed milk, evaporated milk, Goat’s milk, and yogurt with added fructose.
- Meat & Fish: Liver and kidney; chicken skin; canned tuna in oil or tomato sauce; smoked meats e.g salami or frankfurter sausages.
- Nuts & Legumes: Black beans, butter beans, broad beans chickpeas, lentils, red kidney beans, soya beans.
Concluding Remarks: The FODMAP diet is a low-FODMAP, high protein, and fiber eating plan that can help improve gastrointestinal health. To reap the benefits of this diet it’s important to follow all seven rules we’ve listed here! Have you made any mistakes with your food diary or other aspects? We’re happy to work one on one with you and provide expert guidance based on our expertise as registered dietitians. Let us know if there are any questions about nutrition in Queens Quay what should be eaten or excluded from the diet.