Navigating Your First Week on a Low FODMAP Diet: Top Tips for Success

The first week or two of a low FODMAP diet can feel challenging, but a few practical strategies can help ease you into this new way of eating.

Welcome to your first week of low FODMAP eating! We hope you’re feeling confident and ready to get started.  

By now you should have received your Field Doctor meals and completed the preliminary reading and tasks. Here are our top tips to help you navigate your first week of the low FODMAP diet:  

1. Download a Copy of Our FODMAP Directory or the Monash FODMAP App on Your Phone:

These tools are invaluable when you're on the go and need instant information about the FODMAP levels in foods. The more you familiarise yourself with the lists, the easier it will be to stick with the diet.  

2. Focus on the Green Lists and What You ‘Can’ Eat:

It’s normal to look at the list of high FODMAP foods and get overwhelmed looking at what you need to avoid. If this resonates, turn your attention to the green ‘low FODMAP’ lists and focus on the foods you can have.

3. Use the Meal Planner:

Taking the time to plan your meals for the entire week can be a lifesaver. It reduces stress, makes food shopping easier and reduces the likelihood of veering off plan.  

4. Keep Low FODMAP Snacks Handy:

Having convenient, low FODMAP snacks at home and at work is a game-changer. Stock up on suitable options like rice cakes, peanut butter, hard cheeses, and low FODMAP fruits. This means you'll be less likely to reach for high FODMAP snacks when you’re hungry. If you need more ideas, check out this week's 'Snacking' article.

5. Have a Pantry Switch Out:

Stock your cupboards with FODMAP friendly staples like rice, oats, quinoa and low FODMAP condiments like soy sauce, garlic infused oil and peanut butter. Having these ingredients available makes cooking easier, and ensures that you always have the foundation for a FODMAP-friendly meal.   

6. Keep Meals Simple:

Ease yourself into a low FODMAP diet by beginning with simple meals that only need a few ingredients. Remember our top tip for a balanced meal – start with a grain, add a protein and then two different vegetables or a vegetable and some fruit. As you become more comfortable with the diet, you can explore adapting recipes you love.  

7. Be Patient with Yourself:

Transitioning to a low FODMAP diet takes time, and it's important to stay positive and patient with yourself. You don’t have to get it 100% right from day one – slip ups will happen and they won’t affect your long-term progress. You got this!