Low-FODMAP: Tips and Information

The solution for Irritable Bowel Syndrome (IBS).

With our Low-FODMAP Meal Plans, you stack the odds in your favour. To take maximum advantage of our meal plans, take the time to read the information below.

Important Advice and Useful Tips

What you SHOULD do

  • Stress plays an important role in the apparition of IBS symptoms, so it is important to manage it well. You should include antistress activities as well as physical activity in your daily routine.
  • Follow the low-FODMAP diet for 4-6 weeks to eliminate symptoms. The low-FODMAP diet has not been designed to be followed on the long-term. You should consult with a dietitian to evaluate which FODMAPs are problematic for you.
  • Favour small meals over larger ones and keep a regular meal schedule.
  • Eat slowly and chew food thoroughly.
  • Drink enough fluids, i.e. 1 to 2 liters/quarts each day, including water, milk or substitutes, soup, tea, coffee, juice, etc., distributed throughout the day.
  • Thoroughly read the ingredients list on products you buy to ensure that they don’t contain any high FODMAP ingredients.
  • The low-FODMAP meal plans have well-balance carb distribution and are appropriate for people with diabetes.
  • Consult your Doctor if you have a medical condition. We also recommend that you consult a Registered Dietitian and tell her/him that you follow the SOSCuisine Low-FODMAP Meal Plans.

What you should watch out for

  • Moderate your consumption of caffeinated beverages (coffee, tea, soft drinks, energy drinks, etc.)
  • Drink alcohol in moderation. Aim for no more than 1-2 drinks per day for men and 1 drink per day for women.

What you should NOT do

  • Avoid sweet alcoholic beverages (dessert wines, cocktails and liqueurs), as they usually contain a lot of sugar and can exacerbate symptoms. Choose more nutritious beverages or water instead.
  • Avoid habits that could promote aerophagia (meaning increasing the amount of air that goes into the digestive tract), like chewing gum and drinking sparkling water or soft drinks.
Healthy with Pleasure Meal Plans


Who invented the Low FODMAP diet?

The diet was developed by two Australian researchers, Peter Gibson, Gastroenterologist, and Sue Shepherd, Registered Dietitian, from Monash University in Melbourne. Their first publication was in 2005. Since then, scientific data on the effectiveness of the diet has accumulated, leading to more and more gastroenterologists and dietitians around the world prescribing it successfully.

In March 2015, researchers from the University of Michigan published the results of their analysis of 139 studies on IBS in the Journal of the American Medical Association, concluding that there was enough evidence to confirm that a Low FODMAP diet is effective in diminishing symptoms considerably in 75% of cases:

Chey, W. D., Kurlander, J., & Eswaran, S. (2015). Irritable Bowel Syndrome – A Clinical Review. Journal of the American Medical Association, 313(9), 949.

What does FODMAP mean?

The FODMAP acronym stands for:

  • F = Fermentable;
  • O = Oligosaccharides;
  • D = Disaccharides;
  • M = Monosaccharides;
  • = And;
  • P = Polyols

These are carbohydrates that ferment in the gut

Why is a Low FODMAP diet recommended for people suffering from IBS?

In people suffering from IBS, certain FODMAPs are only partially digested and absorbed. This leads to distension of the intestine and the production of gas, which creates pain, cramps, and flatulence. To ease these symptoms, it’s recommended to limit the intake of fermentable carbohydrates, i.e. FODMAPs.

Is the Low FODMAP diet appropriate for me?

It all depends on your health condition! The FODMAP diet is ideal for you if you meet the following criteria:

  • You have one or more of the following symptoms: intestinal gas, bloating, pain in the abdomen, diarrhea and/or constipation
  • You have not been able to solve these symptoms with simple changes to your lifestyle (eat more fiber, drink more fluids, exercise, manage stress, sleep more, etc.)
  • You consulted your doctor and he/she diagnosed IBS after excluding all other possible causes for your symptoms
  • Your doctor or dietitian recommended the Low FODMAP diet to get rid of your IBS-related symptoms

What foods should I avoid?

See a list of the main High-FODMAP foods.

Remember that several other foods do contain medium amounts of FODMAPs and should be limited to avoid problems. This is exactly what our Low FODMAP meal plans do for you.

What foods can I eat ?

What is the difference between your program and the information that I can find on the internet or in books about the Low FODMAP diet?

Because of the number of foods to eliminate or limit, following a Low FODMAP diet without help can be a real challenge! That’s why SOSCuisine has created these smart Low FODMAP meal plans. By following this program, it becomes much easier to integrate Low FODMAP foods into your regular routine. Additionally, the meal plans ensure that you eat the right foods to reduce your symptoms while maximising variety and meeting your nutritional needs. Our team has already done the work for you!

Do I have to buy specific foods to follow this program?

Absolutely not! Our meal plans are made with common ingredients that you can easily find in supermarkets, all-natural or organic grocery stores, or at your local grocers and markets.

If I have questions, will your team be available to answer?

Of course! We want you to reduce your symptoms and we’re here to help. As a subscriber to our Low FODMAP program, you’ll have access to our private forum moderated by our team. You can ask your questions and our dietitians will respond. If you need more complete support, we offer the VIP dietitian service which includes, among other things, 3 one-on-one consultations with a dietitian.

What’s the difference between a ‘Low FODMAP’ diet and ‘gluten-free’ diet?

A gluten-free diet is indicated for people who suffer from Celiac Disease. They have to eliminate gluten from their diet. Gluten is a protein in many grains and it’s why these people have to avoid wheat, rye, barley, etc. On the Low FODMAP diet, wheat, barley, and rye also have to be eliminated, but due to their fructan content, not gluten. Furthermore, the Low FODMAP diet also limits the consumption of other types of carbohydrates (lactose, polyols, etc.) that are not limited on the gluten-free diet.

Why does the subscription last a year?

It takes 12 weeks on average to complete the first two phases of the program, those being the elimination phase and the FODMAP reintroduction phase. At that time, you will know which FODMAPs are problematic for you and cause your symptoms. Following that, you can choose any of the meal plans we offer (ex: pregnancy, breastfeeding, vegetarian, etc.) by simply indicating which FODMAP needs to be excluded from your diet. This way, you benefit from the most variety and get the pleasure of eating good food, worry-free. And, what’s most important, it allows you to integrate great new eating habits into your routine!

Weight Loss Meal Plans

Info Nutrition: FODMAP

The most recent recommendations (references) to eat well when following a Low-FODMAP diet consist of 49 nutritional targets that must be attained day after day, to bring about positive changes.

These 49 targets can be grouped as follows:

  • Caloric intake to promote a healthy weight
  • Optimal intake of fats, carbohydrates and proteins
  • Optimal intake of dietary fibre
  • Optimal intakes of ‘good’ fats such as poly- and monounsaturated, and optimal omega-6 / omega-3 ratio
  • No artificial trans fat
  • Limited intake of saturated fat, added sugar and alcohol
  • Optimal intake of vitamins and minerals.
  • Adequate number of servings of the 4 food groups of the Food Guide:
    • Vegetables and fruit, including 1 serving of dark green vegetables and 1 serving of orange vegetables every day
    • Grain products, including a majority of whole grain products
    • Low-fat milk and alternatives
    • Meat and alternatives, including fish
  • Adequate number of portion of fruits per meal
  • Optimal intake of foods that have a moderate FODMAP content (nuts and seeds, celery, corn, asparagus, peas, lentils, grapefruit, sweet potato, dairy products, etc.
  • Exclusion of high FODMAP foods (blackberries, onions, sweet wines, wheat and rye products, etc.)

Articles: FODMAP



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IMPORTANT: The information provided on this website does not replace a medical consultation and is not intended for self diagnosis. We recommend that you seek the advice of your doctor or healthcare professional before undertaking a change to your diet or lifestyle. See Terms & Conditions.