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The Water Closet

How Long to Stay on a Low-FODMAP Diet

10/22/2016

3 Comments

 
​The low-FODMAP vegan diet essentially has three phases:
  1. the elimination phase
  2. the reintroduction phase
  3. the maintenance phase
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The elimination phase generally lasts for two to eight weeks and the objective is twofold:
  • to learn whether the diet is helpful in terms of minimizing your IBS symptoms
  • to discover which high-FODMAP foods you can tolerate and in what amounts. 

A 2014 study conducted at Monash University showed that the most significant symptom changes occurred within the first seven days of being on the low-FODMAP diet. This means that if the diet is going to be of benefit to you, it will likely be apparent fairly quickly. Broadly speaking, people with faster gut motility (such as those with IBS-D) will typically see results sooner than those with slower transit times (such as those with IBS-C). That's because the problematic carbohydrates (FODMAPs) must be in the intestine to cause symptoms, so the faster they exit, the faster symptoms are relieved.

During the elimination phase, the objective is to remove all high-FODMAP foods from the diet. This provides a real test of whether the diet is going to work for you. If your symptoms are improved during this phase, you can start a systematic reintroduction of some higher-FODMAP foods in small amounts to challenge your tolerance of them. 

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This reintroduction phase is a period of discovery. During this phase you may find that particular foods are more tolerable at certain times of your life, such as when things are less hectic and stressful. For that reason, occasions when you have more privacy and are under less pressure (such as during the weekend rather than the work week) might be a better time to attempt a food challenge. For obvious reasons, avoid reintroducing potentially problematic foods during high-stress periods, such as holidays, family gatherings, business meetings, important functions or events, or when you're traveling. Keeping a food journal or diary during this phase may be helpful. Be sure to include not only all the foods you consume (including snacks) but also the amount of each food and how you felt after eating it.

One of the stranger hallmarks of IBS is how symptoms can vary throughout our lives, and food triggers may fluctuate as well. Consequently, what instigates your symptoms one week or month may end up being more tolerable the next. So continue to challenge yourself over time, even with very small quantities of high-FODMAP foods, to ensure as much variety in your diet as possible.

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The ultimate aim of the low-FODMAP approach is to have as liberal a diet as you can tolerate. That's the maintenance phase. However, there may be occasional periods when your symptoms flare and you need to return to a more restricted low-FODMAP regime for a while, and that's perfectly okay. It doesn't mean you did anything wrong, or that the diet failed you, or that your body let you down. Because IBS is so unpredictable and is affected by many potential triggers other than food (including stress, emotional upset, poor sleep habits, lack of exercise, other illnesses, and the normal challenges of life), flare-ups are bound to occur. When they do, the low-FODMAP diet can provide some welcome relief and pampering for your delicate digestive tract while you pamper the rest of your body, mind, and spirit. ​

3 Comments
Michelle Tham
7/20/2017 06:47:40 am

Hi Jo,
I've just purchased your book and although I'm only part-way through it, I'm thrilled to bits. I've had IBS for nearly 30 years, but was tested in Melbourne and saw a dietician from Sue Shepherd's clinics nearly 10 years ago now. I've had good success with the low FODMAP diet as a pescatarian but my symptoms have flared since becoming vegan three months ago. Your book is a God-send. Thank you!
As an aside, I have had acne since being a teenager (I'm 50 now!). I wonder whether you have come across any research or advice regarding a link between FODMAPS/IBS and acne? No changes to my diet have had any significant difference to my skin and my own perception is that it's much worse when my tummy is also sore. There's an obvious hormonal link too, but I'd still have several spots every day.

Reply
Jo Stepaniak
7/20/2017 09:23:26 am

Thanks so much for your comment, Michelle! I'm sorry to hear that your symptoms have flared up since you became vegan, but I'm very happy to know that my book is helping.

Acne is a tough problem to battle. Although I'm older than you (by quite a bit), I still get plagued with breakouts. I haven't come across any connections (yet) between acne and FODMAPs, but I think when symptoms flare there are so many things going on in the body that could also compromise clear skin (such as inflammation, hormone imbalances, and others). That said, you're at an age when hormones are generally in great flux in women, and that may be contributing to your acne as well.

I wish I knew a permanent solution for breakouts. Some people will say that an oil-free, fat-free, sugar-free, etc.-free diet will help, and it might for some individuals. But I don't think there's a one-size-fits-everyone cure-all -- at least not yet. Acne is a huge problem worldwide, even among vegans. Hopefully with time, getting beyond menopause, and following a low-FODMAP vegan diet, your skin eruptions will eventually settle down. 💙

Reply
Michelle Tham
7/20/2017 07:55:42 pm

Thanks for your quick response, Jo. It's so lovely to read recipes in a book and not have to then think about how I can modify them to make them fit my diet. I'm not the world's greatest cook!


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