The Low FODMAP Diet

What You Need to Know

Have you been asked to try a low FODMAP diet because:

• You were diagnosed with IBS?
• Or maybe you don’t yet have a diagnosis but are constantly dealing with symptoms of bloating, gas, diarrhea/constipation?
• Or you are navigating other ongoing gut concerns? 

If so, you may be wondering:

• What is the low FODMAP diet?
• Is it safe for everyone?
• And do I really have to follow all those food rules? 

It can feel like a lot to take in. Let’s break it down together, step by step.

First, What Is the Low FODMAP Diet?

The low FODMAP diet was developed by researchers at Monash University in Australia. It’s designed to help people with Irritable Bowel Syndrome (IBS) identify and manage foods that may trigger their digestive symptoms.

FODMAPs are a group of carbohydrates (sugars) that are poorly absorbed in the small intestine. This poor absorption causes them to draw in excess water. As these sugars move down into the large intestine, they become fermented by the colonic bacteria, producing gas. The extra gas and water can often lead to symptoms like:

• Bloating
• Distention
• Stomach pain
• Diarrhea and/or constipation 

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Now that you know what FODMAPs are, and what they do, let’s talk more about the Low FODMAP Diet. 

The diet comprises 3 phases. 

Phase 1: Elimination Phase:
In this phase that lasts 2–6 weeks, all moderate and high-FODMAP foods are removed from the diet. 

Phase 2: Reintroduction Phase:
Once symptoms have significantly improved, one group of FODMAPs is reintroduced at a time (like lactose (e.g. milk) or fructans (e.g. bread)), to test individual tolerance. This is usually done over several weeks and ideally guided by a dietitian.

Phase 3: Personalization Phase (Maintenance):
Based on the type and amount of FODMAPs that were tolerated in phase 2, a more liberal and flexible, long-term eating plan is built that includes as many moderate and high-FODMAP foods as the gut can handle.

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Why Reintroducing FODMAPs Matters

It can feel tempting to stay in the “elimination” phase, especially if your symptoms have improved. But that’s not the goal.

High-FODMAP foods including legumes, fruit and vegetables, and whole grains are rich in several nutrients – fibre, minerals and vitamins. Reintroducing tolerated FODMAPs can help:

• Improve long-term gut health
• Support a diverse microbiome
• Reduce risk of nutrient deficiencies
• Make eating more enjoyable and less stressful
  

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Few words of caution:

1. This diet is not meant to be long-term. In fact, staying in the first phase of this diet for too long may lead to nutrient gaps or negatively affect gut bacteria. 
2. If symptoms persist after the first 6 weeks, despite strict elimination (this is key!), the low FODMAP diet may not be appropriate for you, and you’ll need other strategies to manage your IBS.
3. The Low FODMAP Diet Isn’t for Everyone: Because the symptoms of IBS can look similar to other serious gut conditions like celiac disease or inflammatory bowel disease, it’s important not to start the low FODMAP diet on your own. It should only be followed after a proper diagnosis and with guidance from your doctor and/or a registered dietitian. This diet is also quite restrictive, so it may not be suitable for:
   • People with an active or past eating disorder
   • Children or teens (unless supervised by a professional)
   • Anyone without clear medical advice

Starting this diet without the right support has a potential to do more harm than good. Always check with a healthcare professional before making big changes to your eating plan.

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Beyond Food: What Are Some Other Ways to Manage IBS Symptoms

Food plays a big role, but it’s only one piece of the puzzle. Research shows that lifestyle factors are key in managing gut symptoms.

Here’s what else you can focus on:

• 💤 Sleep: Poor sleep can worsen IBS symptoms. People with IBS often have trouble sleeping, which can make their gut symptoms worse. Following good sleep habits like having a regular bedtime and avoiding screens before sleep can help you rest better and feel better.
• 🧘🏽‍♀️ Stress Management: Stress and anxiety can trigger or worsen digestive symptoms. If you’re feeling overwhelmed, talking to a mental health professional, especially one trained in gut health, can make a big difference. 
• 🏃🏽‍♂️ Physical Activity: Regular movement helps keep your gut moving. Even a daily walk can make a difference. Start slow if you need to! What matters most, is staying consistent and slowly building up your time, pace, or intensity as it feels right for you.
• 💧 Hydration: Drinking enough water supports digestion and helps prevent constipation.
  

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Final Thoughts

The low FODMAP diet can be a helpful tool… but it’s not a one-size-fits-all approach, and it’s not meant to be forever. Think of it as a way to learn more about your body, not a list of foods to fear.

If you’re thinking about trying it, make sure to connect with a Registered Dietitian who can guide you through each phase safely and provide ongoing support.

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Curious if the low FODMAP diet is right for you?
Please reach out. As a Monash University trained dietitian in the low FODMAP diet, I can help you find a personalized approach that helps you feel your best – without any unnecessary restrictions.