5 Tips to Optimise the Low FODMAP Diet

November 24, 2015 , ,

Meal Plans to Relieve Abdominal Distress

4. Pay attention to the portions you consume


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You may have consulted our list of low FODMAP foods thinking that all these items can be eaten in unlimited quantities… This is not quite the case. While it’s true that these foods don’t usually cause problems, there are other factors to take into account. For example, if you suffer from IBS, you shouldn’t have more than one serving of fruit per meal (due of the fructose content). So, as oranges are low in FODMAPs, limiting yourself to one per meal should be alright. On the other hand, if you have 2 or 3 during the same meal, you may face problems. In short, even though these foods are low in FODMAPs, excessive consumption should be avoided.

What’s more, irrespective of the recommended amount for a food, your personal tolerance might be different. In fact, each person is unique and the recommendations should be taken more as an inspirational guideline rather than as rules carved in stone. It’s up to you to test and adjust your diet according to your own level of tolerance.

5. Watch out for other foods that trigger symptoms

Unfortunately, it is not only FODMAPs that can cause problems. As a matter of fact, people suffering from IBS often pin the blame on certain low FODMAP foods such as spices, chili peppers, fat and alcohol. You have to test your tolerance, but always bear in mind that you should not eliminate more foods than necessary. The aim is to keep the greatest possible dietary variety while reducing symptoms to the maximum.

If you are still unable to keep your IBS in check with these tips, you should go back to your gastroenterologist for further investigations and consult a dietitian for a personalized follow-up. You can also take a look at my article on complementary treatments for IBS, where I suggest other ways to manage symptoms.


  • Grundmann, O., & Yoon, S. L. (2014). Complementary and alternative medicines in irritable bowel syndrome: An integrative view. World Journal of Gastroenterology : WJG, 20(2), 346–362. http://doi.org/10.3748/wjg.v20.i2.346
  • Kavuri, V., Raghuram, N., Malamud, A., & Selvan, S. R. (2015). Irritable Bowel Syndrome: Yoga as Remedial Therapy. Evidence-Based Complementary and Alternative Medicine : eCAM, 2015, 398156. http://doi.org/10.1155/2015/398156

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Jef L'Ecuyer
Member of the Quebec College of Dietitians (ODNQ) and Dietitians of Canada,Jef graduated from McGill University in December 2014. Recently graduated and passionate about culinary arts, Jef poses a simple, effective and practical look at daily meal planning. With this in mind, she works in conjunction with the mission of SOSCuisine...

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