I would be lying through my teeth if I said this is a straight-forward easy process, but it is 100% worth it if it helps your IBS! Below I have compiled the steps and resources you'll need to get started right x
1. Make sure you actually have IBS aka, see a Doctor
The first thing you should do is be sure you actually have IBS. You can find information here, but it's best to see your Doctor soon if you haven't already.
- What Is Irritable Bowel Syndrome (IBS)? An Overview
2. Start a food and symptoms diary.
Very simple, but extremely useful to you and your dietician. Once you start to feel better on the diet, you'll be surprised how quickly you forget how your stomach used to behave! To help you get an idea of tracking bowel movements, this is a video and post about poos!
3. Understand how FODMAPs can trigger IBS symptoms
Familiarise yourself with the science behind the diet, because knowing the "Why", makes the "How" a lot easier to understand!
- FODMAPs & The Low-FODMAP Diet Explained!
4. Understand the Low FODMAP Diet Protocol!
This is a short-term elimination diet, with a structure so you can understand your individual tolerances. With the help of a registered dietician I have created a complete guide to the diet with a meal plan, recipe and this tutorial, I've made free to preview.
5. Buy the Monash FODMAP app.
Hands-down the most useful tool you can have for this diet! Worth every single penny. It tells you the low FODMAP portion size for all the foods which have been tested so far. It's a good idea to just spend some time flicking through it and building your knowledge of high and low FODMAP foods.
6. Learn from my mistakes!
Here are some more tips to get you started, mostly it's about getting prepared practically and getting to grips with low FODMAP cooking before you dive in the deep end.
- 12 Tips I Wish I Knew Before Starting The LowFODMAP Diet!
7. Get my free Meal Maker Guide
You can use this meal-maker guide to help you compose dishes and take some of the fear of "over stacking" away.
8. Join the private facebook group
Because honestly, the community and support helps so much. You can ask questions, share challenges and recipes with lovely digestively-challenged vegans from around the world.
I'd wait until you feel well equipped to go full lowFODMAP, but once you're all set up and your dietician is happy, get going! You should start to feel some improvement within two weeks if you are someone sensitive to FODMAPs. After about 4-8 weeks, depending when your symptoms are steady/gone, you an start testing individual FODMAPs with the help of your dietician.
Do let me know if there is anything else you'd like to be added to this list. It's a constant work in progress as I create more content and learn more myself.
Good luck! xx