If you’ve been diagnosed with Irritable Bowel Syndrome (IBS), you’re probably no stranger to advice about dietary changes. One of the most commonly recommended approaches is the low FODMAP diet, a research-backed tool designed to help manage IBS symptoms. However, as effective as it can be, there are a few things your healthcare provider may not fully explain about the low FODMAP diet. Let’s explore three key points that can make a big difference in how you approach the diet.
1. This Isn’t a Lifetime Diet
Many people are initially alarmed when they hear about the low FODMAP diet because it sounds restrictive—like a lifelong commitment to cutting out foods you love. But here’s the good news: this isn’t a permanent way of eating. The low FODMAP diet is a learning tool to help you identify foods that trigger your gut symptoms. The diet is designed to be followed in phases, and it’s not meant to be followed indefinitely.
The diet has three phases:
- Low FODMAP Phase: Sometimes this phase is called the ‘restriction phase’ or ‘elimination phase’. Over 2-6 weeks, you reduce the amount of high FODMAP foods and high FODMAP serving sizes you are eating to see if your symptoms improve (we’re aiming for around 50% improvement).
- Reintroduction Phase: After a few weeks, you systematically test each high FODMAP group to see which ones (if any) trigger symptoms for you. Most people find they can reintroduce multiple high FODMAP food groups back into their diet.
- Personalisation Phase (or adapted FODMAP phase): Based on what you’ve learned, you create a balanced, long-term eating plan that focuses on a mixture of high and low FODMAP foods that work best for you.
So, while the low FODMAP diet may seem like a significant change at first, it’s a process of discovery. The ultimate goal is to find a sustainable way to manage your symptoms and enjoy a wide variety of foods again. This isn’t a permanent “restriction” diet—it’s a means to find what works best for you.
If you are struggling to navigate the low FODMAP diet, then check out our FODMAP Made Easy program. We’ll guide you through the three phases of the diet and give you over 1000+ low FODMAP recipes so all you have to do is cook and eat. Plus you’ll understand more about low FODMAP with our easy ‘bite-size’ learning modules.
2. It’s Not About Eliminating Foods, It’s About Serving Sizes and Swapping Foods
Another common misconception is that the low FODMAP diet requires completely cutting out foods that are high in FODMAPs (like certain dairy, fruits, vegetables, and grains). While it’s true that some foods are higher in FODMAPs than others, the diet doesn’t aim to eliminate entire food groups or foods. Instead, the focus is on portion control and swapping foods to reduce the overall FODMAP load on your gut.
For example, you don’t have to give up strawberries entirely, but you might need to adjust your serving size. Eight medium strawberries contain high levels of FODMAPs, but a serving of five medium strawberries is a low FODMAP and can still be enjoyed. Similarly, swapping high FODMAP foods like regular wheat bread for wheat-based sourdough bread can help keep things balanced while lowering your FODMAP intake.
This flexibility means you can still enjoy a variety of foods while reducing your gut symptoms. Most high and low FODMAP food lists online are out of date. The best place to find information on low FODMAP and high FODMAP foods and serving sizes is the Monash University FODMAP Diet App.
3. The Low FODMAP Diet Isn’t the Only Strategy for Managing IBS Symptoms
While the low FODMAP diet can be incredibly helpful, it’s not the only tool in your toolbox for managing symptoms. IBS is a complex condition with multiple potential triggers, including stress, poor sleep quality, and even how well the brain communicates with the gut.
To truly manage IBS symptoms effectively, it’s important to take a broad approach that includes a combination of dietary changes, lifestyle adjustments, and techniques for managing stress and reprogramming how the brain and gut communicate.
Here are some additional strategies to consider:
- Supporting the brain-gut connection: A communication super highway runs between our brain and our gut that communicates with millions of nerves that wrap around our digestive organs. Often, miscommunication between the brain and gut from overstimulated nerves, can trigger or worsen gut symptoms. Stress management and relaxation activities, yoga, meditation, deep breathing exercises, gut-based hypnotherapy or even therapy like CBT can help reprogram the brain gut connection and reduce the IBS flare-ups.
- Sleep Hygiene: Poor sleep can exacerbate IBS symptoms, so aiming for consistent, restful sleep each night can help reduce symptoms. Prioritising sleep hygiene can help – it’s time to reconsider your bedtime routine, create a restful bedroom environment and aim to get 7 to 8 hours of sleep per night.
- Physical Activity: Regular exercise can help regulate bowel movements, relieve bloating and reduce stress – all wins for gut symptoms.
- Fibre intake: Most of the population doesn’t eat enough fibre each day. Fibre is an important tool for managing constipation and diarrhoea-based symptoms. Try to include lots of vegetables, whole grains, fruits and legumes in your diet. There are plenty of low FODMAP options to choose from if needed.
- Change certain foods and eating habits: It’s time to ditch carbonated drinks, fast food (think deep-fried high-fat foods), and chewing gum. Instead, make time for regular meals, stay hydrated and sit down and eat your food without distraction.
These strategies can significantly improve your quality of life. It’s important to remember that IBS is a condition that often requires a multi-faceted approach. The low FODMAP diet may be one piece of the puzzle, but there are many other strategies that can help you manage symptoms long-term. Our FODMAP Made Easy programme holds your hand while you find out what works for you.
Final Thoughts
The low FODMAP diet can be a valuable tool for managing IBS symptoms, but it’s important to understand that it’s not a one-size-fits-all, lifelong solution. It’s a process of figuring out which foods work best for your body and finding a balance that minimises your symptoms. Incorporating other lifestyle changes like stress management, sleep improvement, and regular exercise can help you manage your IBS symptoms more effectively.
If you’ve been struggling with IBS, give yourself some grace. With the right combination of strategies and a bit of patience, you can find a routine that works for you. If you need help, then check out our FODMAP Made Easy program – we will guide you through the low FODMAP diet process and teach you how to build an IBS toolbox to reduce your symptoms, but almost more importantly, you will have access to over 1000 dietitian reviewed low FODMAP recipes that take the pain out of planning your meals while you work out your triggers.
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I was diagnosed with SIBO about 5 years ago. The low FODMAP diet was a lifesaver after losing nearly 45 pounds in 9 months. Over time, I’ve seen my tolerances of various foods change. I used to have trouble with onion and garlic, but not any more, but where I used to be able to eat half a banana I can no longer manage that. Blueberries used to be safe, but now I need to count how many. I love the recipes, and the advice, I’m so grateful to learn that I’m not alone! Keep up the great work.
Hi Mary,
Thanks for commenting. It sounds like you’ve had a really challenging journey and our hearts go out to you. We are really hoping you’ve had the support of a dietitian over this time, as that amount of weight loss, along with the SIBO is a lot to manage. We are also glad to hear that the low FODMAP diet has helped. It’s really common for food intolerances to change over time, which is why it’s a good idea to come back an do the reintroduction challenges every now and then. It sounds like you have a good handle on what you can and can’t tolerate – having onion and garlic back in your diet is a big win! It’s also lovely to know that you find our recipes and support articles useful!