Before Starting the Low FODMAP Diet…

Written By Paul Bailey

If you’ve been experiencing gut symptoms such as bloating, discomfort, or changes in bowel habits, you may have come across the low FODMAP diet as a potential solution. While this evidence-based approach can be effective for some people with diagnosed Irritable Bowel Syndrome (IBS), it’s important to know that it’s not the first or only option — and it’s not suitable for everyone.

The low FODMAP diet is a short-term, structured eating plan that reduces certain types of carbohydrates (called FODMAPs) found in a variety of foods. Some people with IBS may be hypersensitive to the digestion of these carbohydrates and can experience symptoms like bloating, gas, pain, and altered bowel habits.

By temporarily limiting high-FODMAP foods and then systematically reintroducing them, the diet may help identify which foods trigger symptoms, allowing for a more personalised and balanced long-term eating pattern….but……

There are more gentle approaches to try first

Before considering a restrictive diet like low FODMAP, many people benefit from trying other well-supported, less restrictive strategies. These can often make a meaningful difference to gut comfort and overall health.

Examples include:

  • Adopting a Mediterranean-style diet, rich in whole grains, vegetables, fruit, nuts, olive oil, and fish — which supports both gut and heart health.

  • Following first-line dietary advice for IBS, which recommends:

    • Eating regular meals and avoiding long gaps between eating

    • Reducing caffeine and alcohol intake

    • Limiting rich, fatty, or spicy foods

    • Keeping hydrated with plenty of water

    • Moderating intake of fizzy drinks and low-calorie sweeteners (especially those ending in “-ol” e.g. xylitol, sorbitol, maltitol)

    • Adjusting fibre intake gradually, depending on symptoms

These changes are often easier to maintain and can significantly improve symptoms without the stress of major restriction.

Don’t Forget the Non-Diet / Lifestyle Options

IBS symptoms are influenced not only by what we eat, but also by how our gut and brain communicate. For this reason, non-diet strategies can play an equally important role in managing symptoms. These may include:

  • Medications prescribed by your GP or specialist to manage pain, motility, or stool consistency

  • Gut-directed hypnotherapy, which has strong evidence for reducing IBS symptoms

  • Psychological and mindfulness-based approaches, such as CBT, stress management, and relaxation techniques, which can help calm the gut–brain connection

Exploring these strategies alongside gentle dietary changes can often provide the most balanced and sustainable improvement.

Why Caution Is Important

The low FODMAP diet is a short-term elimination and reintroduction plan designed to identify specific food triggers — it is not meant to be followed indefinitely. Remaining on the elimination phase long term can negatively impact gut health, increase food anxiety, and make eating out or social occasions stressful. It can also become unnecessarily costly and time-consuming.

Restrictive diets can increase the risk of disordered eating and are not appropriate for everyone. They should be avoided or approached with great care in:

  • People with a current or past eating disorder

  • Those who are underweight or experiencing unintentional weight loss

  • Individuals with multiple dietary restrictions or limited access to a variety of foods

When the Low FODMAP Diet May Be Considered

If you have been medically diagnosed with IBS, have already tried first-line dietary / lifestyle changes and are without sufficient relief, your dietitian may suggest a short term trial of the low FODMAP diet. This should always be done under the supervision of a qualified dietitian to ensure it is implemented safely and effectively.

Equally important is the reintroduction phase, where foods are carefully added back in to identify personal triggers and broaden your diet again. Staying on the elimination phase long term can be counterproductive and even decrease gut health.

The Bottom Line

The low FODMAP diet can be a useful tool when used at the right time, for the right person, and with the right guidance. But for many, simpler and less restrictive strategies can offer real relief and support overall wellbeing.

If you’re unsure where to start, consider booking an appointment with your dietitian. Together, you can explore the best approach for your gut health — one that’s effective, balanced, and sustainable.

Paul Bailey