Project Elimination: Week 1 in Elimination Phase

Today is
Friday the 15th and I’ve been on the elimination phase for six days. I’m not
going to lie, it’s been a bit taxing at points, but it has been worth it. I’ve
definitely noticed a decrease in bloating and overall gut discomfort.

I’ve been tracking everything (and I really do mean everything!) religiously on the free version of the MySymptoms app that my dietitian, Lesley, suggested and it definitely makes you more aware of what you’re eating and how much you’re having.

The main thing I’ve noticed about going into the elimination phase of the low FODMAP diet is the importance of planning your shopping list for the meals you’ll eat in the week or weeks ahead. I’ll give you a rundown of my week’s meals further on, but at the very start of this process I used the Monash app to make myself a list of low FODMAP foods and the exact quantities I could have in order to remain within the low FODMAP limit for them. This might seem pedantic, but it made things much easier when it came to planning what I was going to eat.

It makes
the elimination phase a lot easier when you have the peace of mind to know that
there are a few meals you’ve got on standby that you can reach for when
necessary instead of mindlessly staring at the contents of the fridge or
cupboards trying to figure out what meal you can make that’s going to be

When I
was preparing my list of low FODMAP foods I was struck by the fact that the
majority of the foods were traditional foods that we would have eaten in the
past, such as potatoes, carrots, parsnips, turnips, cabbage, kale, spinach,
common tomatoes, green beans, lettuce, radishes, green leek tips, pickled
beetroot, rhubarb, raspberries, oats, maize, rice, and vinegars.

are all foods which would have made up the staple diet of our ancestors because
they would have been grown on our own shores, so isn’t it interesting that they’re
the foods which are least likely to cause us digestive discomfort? Perhaps it’s
just the historian in me that’s making these correlations, but I find it a very
interesting link. It makes me wonder if the wide ranging diet we’ve become so
accustomed to due to the availability of a plethora of worldwide foods in our
supermarkets (and the easy availability of junk food) has had a negative effect
on our guts. It’s just a thought, but I’d welcome anyone’s thoughts on the

Another thing I’d like to mention is the importance of having suitably low FODMAP ingredients in your cupboards before you start the elimination phase. One thing I’d forgotten to pick up was Massell 7s stock cubes and on the first day of elimination when I made soup for lunch I sorely regretted it. Needless to say, I bought some online later that day and had them delivered promptly! Trust me, they make such a difference when you’re cooking from scratch.

On the
subject of cooking from scratch, I think that if you want to successfully go
through the elimination phase without accidentally eating high FODMAPs, making
your own food is the way to go, with the exception of things like gluten-free
bread. If you make your own food you can control what’s going into it and,
subsequently, your body.

I have
to say, I’ve eaten well this week and with the exception of finding myself
without a sweet treat to satiate my sweet tooth during the week (which I
swiftly corrected by baking some low FODMAP cookies) I haven’t really missed

As I
said in a previous post, I’m going to write another cookbook which will include
all of the recipes I’ve created during the elimination phase, but here’s a list
of my meals this week. I hope you enjoy the thought of them as much as I
enjoyed eating them!


Breakfast: Gluten-free Crumpets with Fried Eggs

Lunch: Carrot, Ginger and Turmeric Soup with a gluten-free tuna sandwich

Snack: A banana and a mandarin

Dinner: Pork Loin in a Spinach and Sage Sauce with new potatoes and carrots


Breakfast: A gluten-free herb scone with devilled eggs.

Lunch: Roasted Red Pepper and Tomato Soup with a gluten-free sandwich

Dinner: Pork Loin Chop with Rocket and Red Pepper Salad


Breakfast: Overnight Oats with Blueberries and Raspberries

Snack: Fruit Salad

Lunch: Sardines on toast

Dinner: Meatball Pasta Bake

Dessert: Gluten-free Chocolate Cookies


Breakfast: Quinoa Porridge

Snack: Banana

Lunch: Leftover Meatball Pasta Bake

Dinner: Pork Burger with Smoky Potato Wedges


Breakfast: Scrambled Eggs with a Herb Scone

Lunch: Carrot and Tomato Soup with a gluten-free sandwich

Dinner: Yakitori Chicken Kebabs with Kale Egg-Fried Rice

Dessert: A slice of Chocolate Orange Salami Traybake


Breakfast: Raspberry Buckwheat Muffins and a banana

Lunch: A baked potato with tuna

Dinner: Jerk Pork Loin Steaks

So, all in all, a very tasty week with decreasing digestive discomfort! Roll on week 2!

Lesley Reid, King’s College Professional FODMAP Qualified Dietitian

Lesley’s details are:



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