Common Low FODMAP Diet Mistakes to avoid.

Many people who have IBS have found relief with low FODMAP diets, but it’s all too easy to make mistakes that can set you back.

The last thing that you want is to make an honest mistake in your low FODMAP diet that leaves you with those terrible IBS symptoms that you’re working so hard to get away from. However, low FODMAP diets can be complicated, and it’s a lot easier than you might think to make a mistake that can set you back. Here at Casa de Sante, we offer a variety of low FODMAP foods and ingredients to make sticking with a low FODMAP diet easier, but we also want to arm you with the knowledge you need. That’s why we’ve come up with this list of some of the most common low FODMAP diet mistakes to avoid:

Mistake #1. You don’t read food labels.

When you’re sticking with a low FODMAP diet, it’s essential to check ingredient lists for high FODMAP additives. You’d be surprised at how many seemingly innocent foods these additives are snuck into, and if you’re not careful, you could accidentally end up consuming way more high FODMAP foods than you intended. Unfortunately, these additives often have misleading names, but here are a few of the most common high FODMAP additives to watch out for:

• Sorbitol
• Lactitol
• Inulin
• Xylitol
• Maltitol
• Fructooligosaccharides

Mistake #2. Using outdated or inaccurate food lists.

If you do a quick internet search of low FODMAP foods, you’ll be inundated with results, but it’s important to note that not all of this information is accurate or up to date. Scientists are constantly discovering more information about FODMAPs in food, and it’s important to find food lists with the most current information.

Mistake #3. Believing that you have to stick with a gluten-free diet.

Every gluten-containing grain also contains fructans, which is a FODMAP, but gluten-free doesn't always mean FODMAP free, and it also doesn’t mean that you have to avoid all foods with gluten. Though most foods that contain gluten also contain high FODMAP ingredients, levels of FODMAPs in gluten-containing foods vary, and you could be unnecessarily cutting out foods from your diet and making your diet harder than it has to be if you cut out all of them.

Mistake #4. Equating lactose or dairy free with low FODMAP.

Lactose is a FODMAP, so it’s always a good idea to avoid dairy or lactose on a low FODMAP diet. However, just because something is free of lactose, it doesn’t mean that it contains no other high FODMAP ingredients. There are actually many different foods that are dairy or lactose free and still contain FODMAP ingredients or are FODMAPs themselves.

Following a low FODMAP diet can be difficult, but knowing about the most common mistakes people make while on a low FODMAP diet can help you be more successful in your efforts. In our next blog, we’ll be going over a few more common low FODMAP dieting mistakes, so please stay tuned to learn more. And, don’t forget to shop our wide selection of low FODMAP foods!

Do you still know other Common Low FODMAP Diet Mistakes? Let us know!