I have the message above in my office. It frequently reminds me to slow down and trust the process. There are so many processes in life. And, for things to go smoothly trusting the process is necessary. When working with clients who have digestive issues, there is a process I follow. FODMAPs are a part of the process.
If you haven’t read the last post, FODMAPs are types of sugars that many people don’t digest. This leads to all sorts of digestive drama and distress. In order to figure out if FODMAPs are an issue, and if so which ones and in what amounts a specific process needs to be followed. (If you want to read the last post, you can do so here.) Here is the basic outline of the process I use with clients.
Phase 1: Elimination
The goal of the Elimination Phase is to get you feeling better. Fast. Most people feel better within three to five days. In the Elimination Phase you eliminate all high and medium FODMAP foods for a period of time. Foods that contain FODMAPs are: milk and milk products, honey, most fruits, high-fructose corn syrup, wheat and rye-containing foods, certain vegetables, inulin, chicory root, some vegetables, some sugar-free foods, dried peas and beans. This phase can last anywhere from one to four weeks. I recommend two weeks or until having seven days of no or minimal symptoms. Although the list of foods to eliminate may seem daunting, there are a lot of foods that you can have.
Phase 2: Challenge
The goal of the Challenge Phase is to determine which FODMAPs don’t get along with your body. It could be one or more. And, it could be the “dose” of the food. During the Challenge Phase you stick with the elimination diet and add in a food that contains on FODMAP in three dose sizes – small, medium, and large. If you have symptoms from any of the doses you can decide whether to try the next dose up or stop and move into a washout period. The washout period is usually three days and allows your body to return to a symptom-free state. Then, you can move on to the next FODMAP-containing food. If you don’t experience symptoms with the large dose, you can move onto the next FODMAP-containing food without the washout period.
Phase 3: Personalization
The goal of the Personalization Phase is to determine how much of combined FODMAPs you can have without causing symptoms. In the Challenge Phase you tried foods with one FODMAP. In the Personalization Phase you try foods with multiple FODMAPs to see how much total FODMAPs you can have without having symptoms.
The whole FODMAP Protocol can take 8 to 12 weeks. While this may seem like a lot of time, is it really that much time to invest to start feeling better? To have a list of foods and amounts of foods that you know you can eat without symptoms?
If you want to know more, you can always contact me using the Contact link at the top of the page. Click on the link to get the FODMAP Resources I use with my clients.