I am a vegetarian who lives with irritable bowel syndrome (IBS) and follows a low FODMAP diet. I became a vegetarian in December 2018 for environmental reasons. I was working towards reducing most animal products from my diet to eventually become plant-based or something close to it.
After a particularly stressful time at work, the cramps I had been attributing to rogue period pains for years had become unbearably intense. I was also having digestion issues that were becoming difficult to live with.
I went to see my gynecologist and doctor in the same week about the same problem. You think I would have connected the two sooner, but only in the second appointment did I realise that the two might be linked.
My doctor referred me to a gastroenterologist who ran some tests and suggested I try changing the types of food I eat. IBS is still commonly diagnosed “by exclusion” despite the newer approach suggesting it’s best to diagnose it directly.
So starting from October 2019, I slowly came to the realisation that I did in fact have IBS through conversations with friends and family. This was instead of being told directly by my doctor. I, therefore, stumbled into this new life in a state of confusion, depression, shame, and pain.
I was desperately ill equipped. I had been given just a single piece of paper from my doctor listing a bunch of my favourite foods as those that were “high FODMAP” and should be avoided.
Luckily for me, I’m very organised and I like to cook. I had enjoyed trying out new recipes and completely changing my diet the year before when I decided overnight to stop eating meat. Unluckily, all my new favourite vegetarian and plant-based dishes were all but ruled out by the low FODMAP diet. So I had to start again from scratch.
This is when my endeavour to become mostly plant-based slipped back a little. I was really just trying to find anything I could eat that didn’t make me very sad. Most cheese is low FODMAP (contrary to popular belief) so it became a regular addition to my meals again. I have since been working to substitute in more environmentally friendly (often plant-based) foods.
I started slow, I tried to make low FODMAP recipes for a week to see if I could and if it actually made a difference. Despite my frustration, after buying expensive ingredients, cooking a few really gross meals, and reactions to even small amounts of hidden high FODMAP ingredients in foods I had assumed were okay, the difference was striking.
I’d been suffering for so long that I had forgotten what “normal” felt like. I could make it through the day without the deep fatigue that would make me fall asleep at my desk, the discomfort and embarrassment from running to the bathroom at work, the distraction from the painful cramps and nausea, and the depression and shame that came along with all of the other symptoms.
At the start of 2020, I committed to doing the full elimination diet to identify which of the FODMAPs I reacted to and what the symptoms from each were.
I wish I knew then what I know now, and that is that this should have definitely been done with the help of a registered (and FODMAP-trained) dietitian. This is essential to navigate the complexity and many phases of the low FODMAP diet. My doctor should have told me to seek support, almost everything I have read on the internet says that going through the diet with a dietitian/nutritionist is essential, and now that I have one, I totally agree.
In my solo attempt (pre-dietitian), I followed the Monash FODMAP diet guide to the letter. I tracked everything I ate and every time I went to the bathroom, and any other symptoms I experienced using the Monash app. I ended up having to re-trial foods when I did finally get a dietitian, so it’s worth it first time around to save time.
I did four weeks of no high FODMAPs and then re-introduced a food item from each FODMAP group with breaks in between to give my digestive system a rest. It took ~2.5 months in total, it wasn’t easy, and it was highly restrictive. I regularly had to change or cancel plans to make sure I could eat at home or plan ahead and take pre-made meals with me, but I did it!
When I went back to the GI doctor for a follow-up appointment and explained my efforts and how I was nearly done with the elimination diet, he looked at me shocked and said “You actually did it?!”. This doctor’s reaction, and the comments from friends and family that they should probably do something like that but never got round to it, led me to realise that not everyone has the capacity to go through this process, even with help from a dietitian.
The motivation for writing this blog is to help anyone, even a little, navigating a similar situation by sharing a bit about my experience and adding a few more low FODMAP recipes to the internet.
I have spent many days researching low FODMAP recipes, reading articles on IBS and the low FODMAP diet. I have also done a vast amount of trial and error to create delicious and healthy low FODMAP vegetarian and plant-based food.
I’m hoping that by writing about my experiences I can bring some other IBS sufferers a little relief from their symptoms and a few new ideas for food to make that relief sustainable. I’ve created some new recipes of my own and compiled my favourite recipes that I have adapted from great bloggers and chefs.
I am not a medical professional so it goes without saying that you should seek advice from your doctor (and definitely a dietitian!) before embarking on the low FODMAP diet. It can be unnecessarily restrictive if not a necessity.
I can only speak to my own experiences and everyone’s gut is a whole different world, so I hope you can go on your own journey of discovery in time to learn more about your microbiome.
See About for more info on Low FODMAP Life, the Lifestyle page includes all posts with information of changes that have helped me manage symptoms of IBS, and head to the Recipes page to see all the food posts.
Please reach out to me via the Contact page if you have questions, suggestions or feedback.
Happy cooking!
Love, Laura
