Struggling with bloating, gas, diarrhea, or constipation?
If your diagnosis is Irritable Bowel Syndrome (IBS), one of the most effective strategies to manage symptoms is the low FODMAP diet.
This science-backed approach involves identifying and eliminating specific carbohydrates that trigger IBS symptoms, followed by reintroducing foods to personalize your eating plan.
Let’s explore what the FODMAP diet is all about, its stages, and tips to succeed.
What Are FODMAPs?
FODMAPs are types of carbohydrates that some people struggle to digest. In individuals with IBS, these ferment in the gut and can cause bloating, gas, and discomfort.
Examples of high-FODMAP foods include:
Fruits: Apples, cherries, dried fruits, mangoes, nectarines, peaches, pears, watermelon
Vegetables: Artichokes, asparagus, cabbage, cauliflower, garlic, mushrooms, onions
Legumes: Lentils, chickpeas
Dairy: Milk, yogurt, soft cheeses, ice cream
Wheat and rye products
Sweeteners ending in “-ol” (e.g., sorbitol, xylitol, maltitol)
Honey and high-fructose corn syrup
For those who love these foods, cutting them out can feel overwhelming. But the FODMAP diet doesn’t require permanent elimination—it’s about discovering your unique triggers.
The 3 Stages of the FODMAP Diet
The FODMAP diet follows a structured three-step approach:
Stage 1: Elimination
Remove high-FODMAP foods for 2 to 6 weeks to minimize IBS symptoms. This phase gives your gut time to "reset" and helps you identify whether FODMAPs are the cause of your symptoms.
Stage 2: Reintroduction
Gradually reintroduce high-FODMAP foods one at a time, in small portions, to determine your tolerance. This step is key to pinpointing specific food triggers.
Stage 3: Personalization
Tailor your diet to your body’s unique needs. Incorporate tolerated foods and avoid those that trigger symptoms. Personalization ensures your diet is nutritionally balanced, sustainable, and enjoyable.
Around 75% of individuals with IBS report significant symptom improvement on the low-FODMAP diet, but working with a dietitian is essential to prevent nutritional gaps and ensure long-term success.
Tips for Success
1. Eat Small, Frequent Meals
Frequent meals are easier on the digestive system and help maintain regular bowel movements.
2. Flavor SmartUse IBS-friendly ingredients like parsley, coriander, or garlic-infused oil to keep meals flavorful without triggering symptoms.
3. Stay Hydrated and Active
Drinking water and staying active can support digestion and overall health.
Does This Mean Complete Elimination?
No! The FODMAP diet is about finding balance. By gradually reintroducing foods, you can identify which FODMAPs you tolerate and which to avoid. It’s all about discovering what works best for your body.
Take the first step toward understanding your gut with my free guide, Decoding Digestion. This simple, practical resource includes tests and tips to help you tune into your digestive health.
👉 Download your free copy here and start your journey toward a healthier gut today!
Have more questions about probiotics or IBS?
Let’s connect! Drop a comment or explore my other blog posts for more expert tips on managing gut health.
Written By: Anjalika Revington, MSc. (Human Nutritional Sciences)
Edited By: Zahra Tromsness, MHSc, RD, FMP
REFERENCES
Werlang, M. E., Palmer, W. C., & Lacy, B. E. (2019). Irritable Bowel Syndrome and Dietary Interventions. Gastroenterology & hepatology, 15(1), 16–26.
Hill, P., Muir, J. G., & Gibson, P. R. (2017). Controversies and Recent Developments of the Low-FODMAP Diet. Gastroenterology & hepatology, 13(1), 36–45.
Bellini, M., & Rossi, A. (2018). Is a low FODMAP diet dangerous?. Techniques in coloproctology, 22(8), 569–571.
Dwyer E. Monash University. The 3 steps of the FODMAP diet. https://www.monashfodmap.com/blog/3-phases-low-fodmap-diet/ Published January 15, 2018. Accessed December 17, 2018.
Gibson P. R. (2017). History of the low FODMAP diet. Journal of gastroenterology and hepatology, 32 Suppl 1, 5–7.
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