21 Days Of Real Low FODMAP Food

Real Low FODMAP Food Experiment

With Christmas, New Year’s eve and two daughters’ birthday parties finally over, it is time to go back to a healthy eating plan.

My diet is already 95% low FODMAP, but during these holidays I have indulged in a ‘few too many’ low FODMAP treats and I can see that my clothes are a bit tighter and I am sure I have put on a few extra kilos of unwanted fat. Being summer here in Oz, I feel more body conscious and it is terrible to see all these new extra bits ‘bulging’ out of my swimsuit.

In addition to that and probably the main reason why I am doing this, is that I am feeling a bit off, strange pains in my hands and arms, I feel restless at night and with not much energy during the day (may be that the hot and humid weather in Australia is also playing a part).

New Year, New Me!

All in all I feel I need to reset my system and I thought to go for a healthier version of my low FODMAP diet and get rid of all Processed Food – For The Next 3 Weeks, I believe that this will do me well!

I am committing to document the process in this blog, so that I will feel accountable to stick to it for the next 21 days and maybe I will motivate others to do the same. I have chosen this time of the year, not only because to be healthier and fitter is one of my main resolutions for the new year, but also because for the next 3 weeks there are no planned events, celebrations, birthday parties or anniversaries that could potentially jeopardize my good intentions.

I have chosen 21 days because to me it seems like an achievable goal, but what I hope is to kick off old habits and start new.

When I refer to process food, I do not intend the minimally processed food, such as bagged fruit and vegetables, fresh or frozen, or grains like brown rice, polenta and quinoa, I am talking about medium to heavily processed food, such as ready to eat meals and food from a package (low FODMAP cakes, biscuits, bread and crackers (rice type and also all other low FODMAP ones), potato chips, cereals such as corn flakes and rice puffs, ready meals, jar sauces etc.) and all the food that has artificial ingredients, preservatives, colourings etc. and that has been significantly modified from its original form and which is also packed with added sugar, salt and fats. 

I will be eating food that is not only low FODMAP, but that it is as close as possible to its natural form, such as low FODMAP fruits and vegetables, some meat and fish, low FODMAP nuts and seeds, brown rice, quinoa, polenta. I will consume some low FODMAP dairies and lactose free milk and also almond and coconut milk. I will not even make my own cakes, biscuits, bread and gluten free pizza. 

I will not use sugar of any type and if a need for sweet should arise, I will use pure maple syrup, in moderation.

I will avoid any store bought juice and fizzy drinks.

I will only drink water, low FODMAP milk and low FODMAP herbal teas. Occasionally I will make a blended juice or smoothie with fresh or frozen fruits and/or vegetables. Occasionally I will make my own raw chocolate bar.

I am excited about this decision to eat only real low FODMAP food for the next 3 weeks and if any of you would like to do this with me, I would be thrilled, we can support each other.

You can ‘like’ my ’21 Days Of Real Low FODMAP Food’ facebook page, so we can keep in touch, interact and exchange tips and information there.

Keep on following this blog and all the updates I will post, including all the food I will eat, I will use some of the recipes of this great book by Dr. Barbara Bolen and Kathleen Bradley, CPC.

I wish you all a Happy and Healthy New Year!



About Larah

I have been suffering from Irritable Bowel Syndrome for many years, but it took a longtime to get a diagnosis, since then I have been following a low FODMAP diet, which has changed my life for the better. This is my story and experience with IBS and the low FODMAP diet.

7 comments on “21 Days Of Real Low FODMAP Food

    • Hi Ann, by cooking from scratch and choosing food on special, there a lot of savings to be made. I don’t think the low FODMAP diet needs to be more expensive than a normal diet, in fact by not eating out as much (as it is harder to find FODMAP friendly restaurants), you can really cook healthy and budget friendly meals.

  1. Hey, I am doing this too! I started on Jan 1, and although I only said I am doing no grains or no added sugar, it winds up that I am also doing no processed foods as well!! (I am down 2 lbs already) My reset is for two weeks though. My parents are coming to visit, and I need to make brownies and carrot cake when they come. I found a fabulous gluten free cook book by America’s Test Kitchen called “How Can it be Gluten Free”. I have made two of their cake recipes and both have been wonderful!

    I have decided to keep me on track, I will allow grains two days a week and sweets only one day a week. Hopefully this will work to keep my weight in check, while helping me not feel deprived! It is sooo easy to overdo both of these things (for me)!

    • Hi Janice, that is so exciting. Well done on your resolution and weight loss already. I am the same as you, I love sweets, cakes and biscuits. Thankfully now I can’t just go out and buy them, I have to make them, if I want to be sure that they are low FODMAP, because even the ‘gluten free’ ones may have high FODMAPs in them. During Christmas I made a lot of yummy low FODMAP cakes and brownies and last week alone I must have put on 3 kg (over 6 lbs) trying to finish them all, in anticipation of my ‘detox’ this week. Not very smart, I know. I could have frozen them, give them away or throw them, but no I had to eat them all, greedy me 😉
      In any case I am super motivated and I am really hoping to cut out process food after these initial 21 days and yes I will re-introduce some gluten free flour and gluten free pasta at some point, but not until I feel I am completely ‘reset’. I have also started to exercise, things I enjoy, like bike riding, walking and swimming to start with. I wish you all the best, please keep me updated on how you are doing.
      Take good care and keep on going with your goals.

  2. Me too I want to do the 21 days experiment without unhealthy food. Will I be able to do it?

    • Hey Anna,
      Sure you can, take one day at the time and even if you slip a few times, just keep your goal in mind and get back in track.
      All the best, let me know how that goes.

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