IBS & THE LOW FODMAP DIET

What is IBS?

Irritable Bowel Syndrome (IBS) affects 1 in 5 people in the UK. This amounts to approximately 20% of the population and the low FODMAP diet can effectively relieve symptoms. IBS symptoms can include gas and bloating, changes in bowel movements, pain and stomach cramps, fatigue, and many more!

IBS is a long-term condition which there is no cure. However, can be managed effectively through different ways – most significantly is managing your IBS diet, where food has a major impact on symptoms.

Low FODMAP Diet – Explained!

A low FODMAP diet has been proven to effectively relieve IBS symptoms where you eliminate certain trigger foods from your diet which ultimately give you relief from IBS!

FODMAP is an acronym: Fermentable, Oligosaccharides, Disaccharides, Monosaccharides and Polyols – which are basically a chain of carbohydrates which are really difficult for people with IBS to digest.

Examples of FODMAPs include fructose, sweeteners, garlic, onion, apples, gluten, wheat, dairy, and many more!

The low FODMAP diet was originally discovered by researchers at the Monash University in Melbourne, Australia and has now been explored by many other researchers across the world.

With highly effective results, the low FODMAP diet is the top recommended method for IBS sufferers to follow in order to improve symptoms and take control of your IBS!

Stages of the FODMAP diet

3 stages of the low FODMAP diet

Elimination phase – eliminate all high FODMAP foods for a number of weeks. This is where you should see transforming results as you will be eating low FODMAP foods safe for IBS
Reintroduction phase – incorporating some moderate to high FODMAP food servings to your diet to find out what your tummy can and cannot tolerate. Everyone has different triggers – so you’ve got to find out what you can tolerate!
Personalisation phase – this is at the end of the 3 phases, when you have realised what you can and cannot tolerate. You will have learned throughout stage 1 and 2 which foods work for you and which don’t, and this is when you combine everything into your personal dietary requirement!

Note – the 3rd stage (personalisation phase) is very much permanent for most people going forward. This why there is a requirement for low FODMAP approved products. As you know that when you are shopping, you can find low FODMAP approved products and be sure that these are safe for you to eat and enjoy throughout all stages of the low FODMAP diet like our Fodilicious Snacks!

FODMAP Friendly Approved Product

Fodilicious Cookie Buttons are the UK’s first low FODMAP approved snacks for all stages of the FODMAP diet so you can shop and eat with confidence!

Let’s compare some high FODMAP/low FODMAP foods:

Foods that trigger IBS (FODMAPs) include garlic, onion, sugars, groups of fruit and vegetables, gluten, wheat, dairy, sweeteners. See our table below for more examples.

Foods naturally low in FODMAPs are very common and once you know what they are, it’s easy to follow!

It’s important to understand the weight of each food item you are allowed on the FODMAP diet. For example: 40g of blueberries is low FODMAP is safe for your tummy. More than 40g of blueberries in one day would be high FODMAP and may trigger your IBS.

TOP TIP: Download the Monash University app. It’s so comprehensive and provides guidance for every type of food. Always weigh your food and ingredients before prepping meals – this will ensure you are following low FODMAP correctly!

Tips for managing IBS & the Low FODMAP diet

Here are some of our top tips for following the low FODMAP diet – we want to make it as easy as possible for people with IBS!

Weigh all of your foods and ingredients and cross check with the Monash University app
Keep a food diary to track your food and triggers – this is highly effective to see what foods you are intolerant too
Look out for products with FODMAP Friendly certification – see logo below – this certification ensures that products are safe to eat if you have IBS as they have been tested as low FODMAP!
Download the FODMAP Friendly app to check out safe FODMAP Friendly certified products and where to buy them
Join social media support groups to share your experiences – there are 13 million of us in the UK with IBS, let’s help each other!
Join our Fodilicious support group on Facebook we now have approx 400 members.
Follow some FODMAP Friendly food bloggers on Instagram, and we share tips on our page too!

Fodilicious Snacks are FODMAP Friendly Approved

eat with confidence!

How Fodilicious Can Help You

Lauren at Allergy & Free From show I’m Lauren, and I started Fodilicious as I’m passionate to help others! I have always suffered from IBS. My main trigger high fodmap foods are gluten, dairy, sweeteners, some fruit and vegetables including dates, dried fruits, garlic, onion, beans and pulses and many more!

It really frustrated me when I couldn’t find low FODMAP certified products in the UK for my diet. I started Fodilicious to create our own, to help you! You can read all about our story and check out my latest blog too!

Fodilicious Snacks

We create all natural, tasty treats – Fodilicious Cookie Buttons are the UK’s first FODMAP Friendly approved snacks for IBS and gut health. Our snacks are also gluten free certified by Coeliac UK, vegan, nut free, soya free made in a dedicated allergen free facility. Check out our products in our shop

We’re now on a mission to raise awareness of IBS and low FODMAP – and need YOUR help! We’d love for you to spread the word of our products, follow us on social media @fodiliciousltd and if you would like any of your local retailers to stock us – please let them know!