A FODMAP diet is essential in helping you know the foods that trigger your symptoms. It has a wide range of phases, which include elimination, reintroduction, and maintenance. Understanding what happens at every step of the process is vital.
Elimination, being the first phase, can be daunting for many people. Knowing exactly how it works can help you navigate the rest of the phases of the low-FODMAP diet. This article will help you understand how the elimination phase of the low-FODMAP diet works.
Here’s what you need to know about it:
What’s The Elimination Phase of The Low FODMAP Diet?
What is the elimination phase of the low FODMAP exactly? It will be easy to stick to a low-FODMAP diet if you have good background knowledge of this diet. So, what exactly does the elimination phase entail, and what does it mean for this diet?
Well, the elimination phase is where you start following the low-FODMAP diet strictly. It aims to get your IBS symptoms under control to make it easier to stick to your low-FODMAP meal plans. As we said earlier, there are many reasons why it is a difficult phase for many.
One of the main reasons is that you get rid of the meals you love during this phase. All the high-FODMAP foods you have been taking need to be removed from your plan. You start only taking low-FODMAP meals or try smaller serving sizes until you get used to it.
This phase gives you a chance to monitor your body’s reaction. You need to know how your body reacts to a low-FODMAP diet. You can determine whether there are any symptoms of IBS when you avoid a high-FODMAPS diet and take low-FODMAPS foods instead.
4 Things To Note About This Phase
There is so much to remember when understanding the elimination phase of the low FODMAP diet. This section will examine the four main things you should keep in mind. It will take a more in-depth look at what you must do in the elimination phase.
Here are some of the things to keep in mind:
● What foods should you avoid?
This is one of the major questions people trying a low-FODMAP diet ask. Well, there is a long list of high-FODMAP foods that you must avoid. These foods, mainly carbohydrates, are either partially or completely non-absorbable for a person with IBS.
They include lactose, some fruits and vegetables, and certain fiber types. They all contain different things that make them unfit for people with IBS. Consider having a low FODMAP meal delivery plan to help you stick to the right food for your condition
● A low-FODMAP diet aims at achieving symptom relief.
Some people follow low-FODMAP meal plans and need to learn why this is vital. Well, high-FODMAP foods trigger IBS symptoms in patients. Thus, people take low-FODMAP meals to achieve adequate symptom relief, especially during the elimination phase.
● It is a temporary phase.
The elimination phase isn’t permanent as many people tend to think. Low-FODMAP meals can be taken for specific periods. This is because this diet, if too long, can inhibit the body’s ability to get certain nutrients. You can go back to your usual diet once it’s done.
● It shouldn’t be too restrictive.
Many people tend to be more restrictive than they should be during the elimination phase. It will be vital to note that you don’t need to be too restrictive in this phase. If it is about fibers, you can include low-FODMAP fibers; you shouldn’t avoid them altogether.
How Long Does The Elimination Phase Take?
The other question many people ask is how long the elimination phase takes. It is advisable to spend two to six weeks on this phase. This is enough time for you to get your cravings under control. It gives you enough time to build habits and notice your body’s changes.
You will be ready to start the reintroduction phase once you are done with elimination. The next phase will help you test how your body will react to reintroducing previously restricted foods. Don’t be afraid to start the reintroduction phase after six weeks.
What You Can Eat and What You Can’t During This Phase
You might wonder what’s worth eating and what’s not during the elimination phase. Well, there are many foods that you can eat during this phase. You might want to check out a low-FODMAP food list to get started. That’ll help you stick to the right meal plan for your health.
Many resources can guide you on what to eat and avoid during the elimination phase. We mentioned a bit about the high-FODMAP foods you should avoid during this phase. You can, however, stick to low-FODMAP veggies like potatoes, egg plants, zucchini, and cucumbers.
There are many other kinds of foods that you can take during the elimination phase. You can engage your doctor when deciding on the best foods. They will provide you with a full list of the low FODMAP foods you can consider.
Tips and Tricks That Will Work For You In This Phase
Some tips and tricks will work for you when navigating the elimination stage of the low FODMAP diet. Below are some of those that will help you immensely.
- Have a FODMAP-specialist dietician help you navigate this phase.
- Ensure you have a food-symptom diary to monitor your progress.
- Take time to create a low-FODMAP meal plan every week.
- Consider requesting a low-FODMAP meal delivery if you can’t plan your meals well.
- Join a community to keep you motivated and find answers to all your questions.
As we mentioned earlier, elimination is one of the most important phases of adopting a low FODMAP diet. This article has discussed all you need to know about the elimination phase of this diet. Now you know how long it takes, what you can eat, and the best tricks.
It is worth remembering that your success during elimination will impact the rest of the phases. It will make it easier to stick to your low-FODMAP meal plans and help you adopt the low-FODMAP diet. You can use this post as a guide to this phase.