Is it time for you to start eating a low FODMAP diet? Don’t Fear! You CAN  totally do this.

Whether your doctor advised you to pick up this new style of eating, or you’ve independently convinced yourself to give the low FODMAP diet a go, I have five tips to help get you started.

Low FODMAP eating can relieve even the most irritable of digestive systems. If you find yourself constantly struggling with feeling good after eating the foods you love, this diet style can truly transform your life.  This diet could the the answer to your IBS.

Think of it as taking the gluten-free diet for IBS just a step further — because even gluten-free, high FODMAP foods can be poorly absorbed by the body. For example, you may have been eating gluten-free in an effort to heal your digestive system, but you still notice certain foods throw you off?

Did you know that chickpeas and raw garlic are high in FODMAPs? So are apples, pears, onions, asparagus and almonds. Even healthy foods can cause irritation to your digestive system. Just because it’s healthy, doesn’t mean it’s good for you. If you’ve got a sensitive system, a low FODMAP approach may work wonders for you!

Here are five tips to get you started eating a low FODMAP diet!

Focus on what you can eat, instead of what you can’t eat.

If you aren’t just trying the FODMAP diet for “fun,” chances are you’re battling with real issues related to digestion. It can almost feel like this eating style is just another annoying thing you have to do to feel better. Believe me, it’s not. This works.

The truth is, the way you eat can free you from your digestion issues. Plus, there’s still a ton of foods you can enjoy while eating low FODMAP. Remember: You are gaining so much by eating this way. And if you truly miss certain foods, you have the “Reintroduction Phase” to look forward to!

Give your kitchen a FODMAP facelift.

It can be overwhelming to have to navigate through a mountain of food options every time you’re ready for a meal or snack. While you’re starting out, it’s a good idea to go through your kitchen and purge anything that’s high in FODMAPs. There’s a great app where you can check the FODMAP levels of certain foods or you can just download my Low FODMAP Starter Kit [for free!].

Section off a low FODMAP area in your fridge.

If you share your eating space with others who aren’t changing a thing about their eating style, choose a go-to cabinet or two for yourself and section off a low FODMAP area in your fridge. This way, when you’re getting home from work and can’t wait to sit down and eat, you won’t have to research a thing. You can just eat or prepare foods from the low FODMAP sections in your kitchen. Set yourself up for success and hit the grocery store to make sure all of your favorite low FODMAP foods are right at your fingertips.

Learn to love cooking.

Part of successfully eating low FODMAP style is to be in control of what you’re putting into your body. Normally, eating out seems to make things easier, but with starting a low FODMAP diet, eating out can make things a bit more complicated. This is an ideal time to brush up on Grandma’s favorite cooking techniques so you can really experiment with your low FODMAP foods and prep delicious meals for yourself.

Cooking doesn’t have to take a long time either. In my book, I provide basic cooking techniques, on-the-go recipes, and over 50 meal recipes for you to enjoy independently or with friends and family.

Reintroduce foods, one at a time!

This can be a lot of fun. After getting the hang of eating low FODMAP, was there a certain high FODMAP food you kept thinking of? What about an ingredient you kept wanting to reach for, but couldn’t, since the food was higher in FODMAPs? Well, this part of the diet is where you can reintroduce foods higher in FODMAPs back into your diet. It’s important to experiment with reintroducing foods one at a time, because if you have a negative reaction, you’ll know exactly what caused it.

I recommend reintroducing foods when you’re schedule is lighter so that you can take care of yourself if your body doesn’t respond the way you hoped it would. After reintroducing a little at a time, you’ll get to know your body better and see what you can personally tolerate and what’s really not worth it. I have an entire step-by-step section in my book on the “Reintroduction Phase” of eating a low FODMAP diet.

Be shameless about your new eating style.

It’s going to happen. You’re going to have be stern with the waiter and remind him that you really can’t have asparagus with your meal. It doesn’t matter who looks at you funny! You’re going to have to be confident enough to shake off comments from others who don’t really get it, when they say things like, “Oh, a little won’t hurt. Try it, it’s so good!” or “You’ve never eaten this way your entire life, all of a sudden you have a special diet?” Shake those people off and stick to your guns. Focus on the food, and after you do it for some time, you’ll have zero regrets.

The secret of getting ahead, really is getting started. It’s the hardest part, but once you get yourself in the groove, you’ll feel so good. There’ll be no stopping you. You CAN totally do this! Now, get to it. And remember: Nothing Tastes as Good as Healthy Feel.

Since the low FODMAP diet is relatively new, there aren’t a ton of resources out there yet for beginners. I have a book coming out soon that will really help you through the entire process. While you’re waiting, download my Free Starter Kit! It’ll give you everything you need to get going. In addition, you can join our community on Facebook. You can ask me questions and chat with others who are going through the same thing. Don’t FODMAP Alone–Let’s do this together!