Five tips for living an excellent low FODMAPs diet
Starting a low FODMAP diet can sometimes be frustrating. This involves partially upsetting your eating habits and forgetting some of your small daily pleasures, enough to slow you down. However, this is still a necessary step to improve digestive disorders if you suffer from irritable bowel syndrome. We came to your help and today offer five daily tips for a smooth and well organized, low FODMAP diet!
1-Sort through your cabinets
IBS and FODMAP sensitivity are related to changes in consumption habits and, therefore, in your everyday ingredients. The content of your office will grow at the same time as the content of your disc; this does not mean ending the fun of your taste buds, just discovering new flavors and new products.
Nutrition experts have given you a list of the essentials for your salty cabinets:
- Rice, quinoa and bulgur
- Canned vegetables (spinach, celery or, in the case of troubleshooting only, green beans and carrots),
And for your sweet cabinets:
- White sugar, brown sugar
- Maple syrup, sugar cane syrup
- Rice flour, buckwheat flour
- Crispy buckwheat toast, rice crackers
- Pureed almonds, - Almonds, hazelnuts, hazelnuts
2- Don't forget your shopping list
Anyone who says diet changes also mean new shopping lists. To avoid wasting hours in this hypermarket that you think you already know when searching for food for your latest recipes, think about shopping lists - ideally organized by department. the Fate, you will wander. We know that switching to a low FODMAP diet will thus change your ingredients in everyday recipes. This is why, with your weekly menus, you'll find an automatic shopping list that corresponds to the parts of the week, for you, for you and your half, and even for you, your half and your neighbors.
3- Plan your meal in advance
New routines, new recipes ... new organizations! The early days of a low-FODMAP diet can sometimes be challenging. You discover food that you are not familiar with, the taste and food may be forgotten, but will ease your troubles and Improve your daily life; It would be a shame to deprive yourself! Also, do not be discouraged in the evening when returning from your (too) long day at work, why not spend your two Sunday hours preparing a portion of your dish? Clean and prepare vegetables for the week, cook some, anticipate the development of your sweet pleasures, prepare your meals at the office ... You will thank us for going home in weeks.
And if you don't necessarily want to go to the kitchen on Sundays and like to take advantage of children, why not get them dirty? A little moment will quickly become a sharing moment! And, without knowing it, you will receive the first steps in mass cooking!
4- Note the development of your digestive disorders
To motivate you to stick to a low FODMAP diet, take note of gastrointestinal problems, bowel movements, and flatulence every day in a pretty little book. Ideally, start writing them down a week before you start on a low FODMAPs diet.
After a few weeks of the so-called FODMAP exclusion period, look in your pamphlet for the evolution of the disease. You will most likely find that you experience a little less each day, an essential factor to keep you going!
5- Control your pathology and FODMAP
To start, the FODMAP adventure requires some learning not to find yourself facing a recipe that makes you salivate a lot. Create a table to display on the refrigerator, one side of the mediocre quality food in FODMAP, and the other, things to avoid. By reading them when you open the fridge, you will know them with your heart and will no longer have to ponder. It will also help you in restaurants: nasty food will no longer pass through your nose; you'll spot them, track them, and your transit will be soothed!
