If you’re looking to get into the best shape of your life but are constantly weighed down by gastrointestinal distress or diseases like irritable bowel syndrome, then a low-FODMAP diet may be what you need.
Not only will a low-FODMAP diet get your gut in check, but it will also help you cleanse your body with nutritious food that won’t get you bogged down. But what are FODMAPs, and how can they be implemented into your weekly meal plan? Keep reading to find out and also learn about the mental health benefits that come with low-FODMAP diets.
What Are FODMAPs?
FODMAPs are chained carbohydrates and sugars that are usually poorly absorbed in your digestive system. Although they aren’t technically unhealthy or harmful to your overall health, they may make existing gastrointestinal symptoms worse for those with pre-existing dietary conditions.
If you’re sick of bloating, constipation, cramping, diarrhea, and gas, then you should try implementing a low-FODMAP diet. Removing things like cow’s milk, beans, barley, wheat, and other foods may help you reach your peak fitness levels.
Implementing a Low-FODMAP Diet
In order to understand what foods are causing you problems, you will need to systematically eliminate high-FODMAP foods from your diet. Then, once you figure out your baseline, slowly incorporate FODMAP foods to effectively determine which food is causing your distress.
This process of elimination will help you center your body and mind and can greatly increase both your physical and mental health in the meantime. It must be said, though, that if you have a history of malnourishment or disordered eating, a low-FODMAP diet may not be the best solution for you. Always consult with your doctor before starting any kind of lifestyle change.
Meal Prepping Your Low-FODMAP Diet
Let’s face it — meal prepping just works for people who are focusing on their physical and psychological physiques. Once you’ve figured out what low-FODMAP specifications work for you, it’s time to put the diet into action.
In order to achieve peak performance, plan out your meals weekly. You should include six meals every seven days — giving you 42 meals total. These meals include breakfast, lunch, dinner, a morning and afternoon snack, and dessert. By planning this out, you can bring order and nutrition to your diet.
Print out this meal planning chart to get you started:
What Low-FODMAP Foods Can I Eat?
Now that you know how to identify foods that may cause you physical discomfort, you may be wondering: “Well, what foods can I actually eat?”
Luckily, the low-FODMAP diet isn’t as restrictive as it sounds. Instead of eating foods that are rich in wheat and barley, you can substitute them for low-gluten or gluten-free foods. Instead of cow’s milk in your high-protein cereal or shakes, substitute it with almond milk. Apples and watermelon, although nutritious fruits, are also high in FODMAPS but can be replaced with locally-sourced grapes, bananas, honeydew, oranges, and most berries.
Download this “Eat This, Not That” guide to see a longer list of low-FODMAP foods:
Low-FODMAP Diet Benefits
Low-FODMAP meal prepping can be extremely beneficial to your daily life. By freeing yourself from foods that cause you physical pain, you can achieve greatness in your mental state, too. People who experience GI issues have higher amounts of anxiety and a lower quality of life. By eliminating this anxiety and paying attention to your health, you can become the greatest version of yourself.