Eating Low FODMAP while staying low carb

Have you ever heard of the Low FODMAP diet? Have you been following a Ketogenic lifestyle but found your gut microbiome to be suffering? This was the case for my eldest daughter Alisha. After several months of stomach pain and many visits to the doctor, we finally discovered that she needed to look at what she was eating and how that was negatively affecting her body.

After tracking what she was eating, we discovered, although she was eating a healthy ketogenic diet, full of wholefoods, these foods were in fact high in FODMAPS.

Below is Alisha’s story and how she has discovered eating a low FODMAP diet worked for her and how she incorporated that into her low carb way of eating.

WHO AM I

My name’s Alisha Caruk and this is my experience with the Low FODMAP way of eating!  Firstly, let me introduce myself. I am the Co-owner of Deliciously Keto, a business run with my Mum, Kim, dedicated to making Low Carb and Keto simple. Together we strive to inspire and educate our tribe on the benefits of eating whole foods, not overcomplicating meals and utilising easily accessible ingredients throughout our recipes and ebooks.

At 18, I am passionate about living holistically to optimise my life not only in the present but more importantly for my future.

MY EXPERIENCE

I began following the low carb way of eating in May 2018 after my Mum had conducted extensive research to help alleviate my brother’s neurological condition. Once starting low carb I had an instant burst of energy, an increase in mental clarity and became much more satiated. However, as I had previously experienced underlying intolerances that were undiagnosed, I found that the ketogenic diet exacerbated my symptoms. I experienced chronic bloating, followed by pain and discomfort in my abdomen which led to a constant feeling of sluggishness. I researched my symptoms and came across the Low FODMAP diet which my doctor later suggested I tried. Through following a Low FODMAP diet alongside a Low Carb lifestyle I am now in control of my gut’s microbiome and aware of my intolerances! My symptoms have subsided and I now enjoy various nutritious Low FODMAP and Low Carb compliant meals that are not only delicious but extremely simple to make.

WHAT IS A LOW FODMAP DIET

So what even is the Low FODMAP diet? According to Monash University, ‘A FODMAP diet is a 3 step diet used to help manage the symptoms of medically diagnosed irritable bowel syndrome (IBS)’. The diet recognises that foods high in fermentable carbs known as FODMAPS generally increase the inflammation of the intestines as they are poorly digested by the body. https://www.monashfodmap.com/

WHAT ARE FODMAPS?

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, which are short-chain carbohydrates and sugar alcohols that are poorly absorbed by the body. Some common sources of high FODMAP foods include:  Fructose: A simple sugar found in many fruits and vegetables as well as table sugar. High FODMAP examples include blackberries, watermelon and apples. Lactose: A carbohydrate found in dairy products. High FODMAP examples include soft cheeses such as cottage cheese and cream cheese.  Fructans: Found in many foods, with high FODMAP examples including onions and garlic.  Galactans: Found in large amounts in legumes. Polyols: Sugar alcohols like xylitol, sorbitol, maltitol and mannitol. They are found in some fruits and vegetables and often used as sweeteners.

HOW TO FOLLOW A LOW FODMAP DIET

The diet works in 3 steps to help you discover which foods and FODMAPS you tolerate and which trigger your symptoms. Step 1: The Elimination phase  This phase usually lasts 2-6 weeks where you identify and remove problematic foods (foods high in FODMAPS) from your diet. You can swap out these foods for a low FODMAP alternative. I found recording what I ate in this stage to be beneficial as I could look back on what I consumed during the day if I had a flare-up to distinguish the cause. Step 2: The Reintroduction phase  During this phase, you slowly introduce one high FODMAP food at a time over a couple of days slowly increasing the amount. This allows you to test whether it causes any symptoms. It is essential to log this phase to ensure how your trial went. Record any triggers and foods that were successful. Step 3: The Integration Phase Now that you are aware of your triggers and the foods that you can tolerate you are free to incorporate those that work for you into your balanced, whole diet. In our ebook ‘Low FODMAP’ I explain this more in-depth and how this way of eating has helped me!

WANT MORE?

Through my Mum, who is not only my business partner, a trained chef, successful international recipe developer and AMAZING food photographer, we have been able to develop an ebook filled with Low Carb, Low FODMAP compliant recipes that I know you will enjoy.

Each recipe has been curated by me. Featuring my favourites compiled into this stylish, flavourful ebook just for you! Click the image to go directly to our shop where you can purchase our goregous low carb low FODMAP ebook. If you have any further questions feel free to email us at deliciously.keto@gmail.com or contact us through our socials below