Swap it, don't stop it - Starting the Low FODMAP Diet

Are you thinking of starting the Low FODMAP Diet but feeling overwhelmed? With most information online telling us what foods to cut out, we don’t blame you! Simply eliminating foods is a sure-fire way to end up eating the same “safe” foods over and over. Instead of focusing on what you need to STOP eating, focus on what you can SWAP it for.

When making FODMAP friendly swaps, consider these two things:

1. Food groups

Make swaps within the same food group to ensure you still consume a similar package of nutrients. For example, swap a high FODMAP fruit for a low FODMAP fruit, or a high FODMAP grain for a low FODMAP grain.

2. Serving size 

Although we can substitute high FODMAP foods for alternatives that are completely “free” of FODMAPs, many foods are still low FODMAP at a smaller portion. These don’t need to be completely eliminated! A good example is avocado, which is high FODMAP when over ¼ of an avocado is eaten but low FODMAP when having ⅛. Considering serving size means we can maintain a variety of plant foods in our diet which is fantastic for supporting gut health. It also means we can continue enjoying some of our favourite foods, making the process easier to stick to. The most up to date and accurate tool for identifying the correct portions of low FODMAP foods is through the ‘Monash University FODMAP Diet’ app or website. 

To get you started, we have put together a guide to our top swaps for high FODMAP foods.