Low FODMAP in a Busy Life: How to Fit Low FODMAP into your schedule.

If you, like 1 in 5 adults in the UK*, experience IBS (Irritable Bowel Syndrome), you may have been advised by a healthcare professional, such as your GP or Dietitian, to follow a low FODMAP diet. However, after all the leaflets, website signposting, and social media scrolling, you may find yourself asking “how?” How are you going to fit a low FODMAP diet into your busy schedule. How are you going to manage the meal planning, shopping, and cooking as well as go to work, look after the house, look after the family, all while keeping your stress levels down? You need to make a low FODMAP diet work for you and your lifestyle. 

A low FODMAP diet can be very overwhelming for beginners, as they don’t know which foods are low FODMAP friendly and which are not low FODMAP friendly. Here is our comprehensive guide about what is a LOW FODMAP diet. When commencing a low FODMAP diet. You need to think of snacks, breakfast, lunch, and dinner. The mental energy required to follow a low FODMAP diet can seem never-ending. 

It’s important to remember that as humans, it’s completely normal to have cravings for non-low FODMAP foods that we once enjoyed. Food is a major part of people’s lives and doesn’t just affect the person eating it. Food is social and cultural, as well as being a provider of comfort and fuel. Be kind to yourself and practice forgiveness when you slip up. 

4 Ways on How to fit a low FODMAP diet into your schedule

Start your low FODMAP journey one step at a time 

There is a lot of various information out there, and you may want to jump feet first and overhaul your entire kitchen cupboards. Studies have shown that people are far more likely to succeed in a change of diet when they start with small introductions of changes. A high self-expectation to be perfect with diet changes will inevitably lead to feelings of disappointment and failure. 

Start small by making one swap in your diet. Instead of picking up a milk chocolate bar from the supermarket for a quick treat, choose a lactose-free dark

chocolate option. Not only is a serving of around 30g or less low FODMAP, but the bitterness of the chocolate will satisfy your chocolate craving while discouraging over-eating. 

If you feel adventurous, you can add one more swap initially, such as switching your regular dairy milk for alternatives such as almond milk or coconut milk, or soy milk (made from soy protein, not soybeans). 

Utilise generative-AI for easy low FODMAP recipes 

Generative AI platforms like ChatGPT and Google’s Gemini have quickly become a tool to help people fulfil tasks in their everyday lives, such as organising their tasks, inspirations, and finding information. With the correct prompt, the possibilities are nearly endless. 

Save time scrolling through Pinterest for recipe ideas, where you have to read about the author’s Sunday visiting the farmer’s market, before you get to the recipe. Gen-AI can provide you with simple recipes without the fluff for quick convenience, and then go on to write you a shopping list within less than a minute. 

It needs to be noted that generative AI platforms like ChatGPT and Gemini can provide confident false answers. It’s important to double-check the answers given and even ask for alternative options. 

Master simple low-FODMAP meals and snacks 

It may seem a bit boring, but creating a bank of staple low FODMAP meals that you can rely on is essential when you lead a busy life. Having plain oats on standby for a quick breakfast of porridge with almond milk and a tablespoon of peanut butter is perfect for a fueling and tasty breakfast. Brands such as Kellogg have Low FODMAP-friendly cereals that are easy and can even be taken on the go. 

Oven-baked homemade chips are an excellent choice for lunch or dinner, and can be incredibly versatile in shapes and seasonings. Discover your favourite herbs and spices and go to town to bring your meals to life. Here is a handy article on 5 low FODMAP snacks written by a registered dietitian.

Use low FODMAP-friendly ready meals 

When you think of ready meals, you may be thinking of greasy, low-quality food that’s full of salt and sugar. But did you know that ready meals have moved leaps and bounds since their introduction? Convenient prepared meals can offer nutritionally balanced meals, you can trust are not going to trigger intolerances. Low FODMAP-friendly prepared meals are a sure way to eat nutritionally, comfortably, and deliciously. 

Low FODMAP-friendly prepared meal specialist Field Doctor provides vibrantly delicious prepared meals, generous in size and affordable. Manage IBS with the UK’s first low FODMAP ready meal. You can create a personalised menu with recommendations based on your specific nutritional needs and lifestyle, including vegetarian and vegan options. View the entire low-FODMAP prepared meal range from Field Doctor. 

If you need to speak to a registered dietitian specialising in Low FODMAP dietary advice please contact us to arrange a free complimentary 15 minute phone call to learn about how working with our team of registered nutritionists and dietitian's can help you.

*Source: Bupa 2023