If you’ve read my recent posts Should You Try a Low FODMAP Diet? or The Beginner’s Guide to a Low FODMAP Diet, you might be thinking about trying it out for yourself. But before you begin, it’s important to prepare. Here are the five essential things to do before trying the low FODMAP diet.

1. Set Yourself Up for a Successful Elimination Diet

Don’t start on a whim. Planning and preparation are key to the success of this diet. I suggest waiting at least 2-3 days (ideally, at least one week) to get familiar with the diet and plan for the weeks ahead. You want to make sure you know exactly which foods you should and should not be eating. And you should have a plan for where you can go for support and guidance if you get stuck during the process. 

2. Purchase the Monash University FODMAP app

I recommend this app because it is the most comprehensive and up-to-date database of tested FODMAP foods. Moreover, Monash University is where the diet originated and where they continue to conduct research for the diet. The app updates foods as they are tested and contains a ton of helpful recipes and resources. I tell my clients that this is an absolute must-have when starting the diet. 

3. Create Your List of Meals and Snacks

I recommend creating a list of 3-5 different breakfast, lunch, dinner, and snack options before beginning the diet. The last thing you want is to be mid-elimination diet with nothing to eat. This will help take the guesswork out of what you (specifically) will be eating during the diet.

Remember the elimination phase is only 2-6 weeks. So, if you eat the same breakfast every day, that is okay. If you only eat a few different lunch and dinner options during this phase, that is also okay. Just make sure you have a list of options with some variety that you are able to make and that you will actually eat. 

4. Create a List of a Few Different Dining Out Options 

This may not be as challenging or necessary in the time of COVID-19 while many of us are eating at home more, but if you do like to dine out, I recommend creating a list of a few different dining out options to have on hand, too. In reality, I don’t expect clients to go 2-6 weeks with only home-cooked meals. If you can do it, great — but if not? No worries. Come up with a list of at least one dining-out option that will work for you. 

5. Stock Up on Low FODMAP Staples  

Creating a low FODMAP section in your kitchen may help you stay organized during this time. This is especially helpful if you share a kitchen with other family members. Stocking up on low FODMAP basics, like stock, garlic-infused oil, and low FODMAPs snack options will prove really helpful.

Here are a couple of my favorite low FODMAP staples:

• FODYFoods – low FODMAP sauces, snacks, spices and more
• Casa de Sante – low FOdMAP sauces, dressings, snacks, and more

Now you have all of the information you need to start preparing. Follow these steps and you will be well on your way to a successful elimination diet.