Low FODMAP Diet
for IBS, SIBO and Bloating
If you have been diagnosed with IBS, SIBO or experience symptoms such as bloating, abdominal pain, excessive gas or altered bowel habits, you may have come across the Low FODMAP Diet.
The Low FODMAP Diet is an evidence-based dietary approach developed by researchers at Monash University and has been shown to help reduce symptoms in many individuals with IBS.
While this dietary approach can be helpful for symptom management, it is not intended to be a lifelong diet. In most cases, the goal is to improve symptoms while working towards expanding dietary variety and supporting long-term digestive health.
Many individuals I see have already tried multiple diets without experiencing lasting improvement. In these situations, understanding why symptoms are occurring is often just as important as dietary modification itself.
The Low FODMAP Diet should ideally be implemented under the guidance of a qualified healthcare practitioner to help ensure nutritional adequacy and appropriate food reintroductions.
Low FODMAP Diet at a Glance
✓ Evidence-based dietary approach developed by Monash University
✓ Can help reduce IBS symptoms in many individuals
✓ May improve bloating, gas and abdominal discomfort
✓ Can be helpful for symptom management in some people with SIBO
✓ Often used as a short-term symptom management strategy
✓ Not intended to be followed long-term
✓ The long-term goal is typically to increase dietary diversity where possible
Could a Low FODMAP Diet Help Your Symptoms?
A Low FODMAP approach may be worth considering if you experience:
Excessive gas
Abdominal discomfort or cramping
IBS symptoms
Altered bowel habits
Constipation
Symptoms that appear to worsen after eating
Ongoing digestive symptoms despite normal medical investigations
However, not everyone with digestive symptoms requires a Low FODMAP Diet, and dietary changes should always be individualised.
What Does FODMAP Mean?
FODMAP is an acronym for:
Fermentable
Oligosaccharides
Disaccharides
Monosaccharides
And
Polyols
These are specific types of carbohydrates that are poorly absorbed in some individuals.
When these carbohydrates reach the large intestine, they may be fermented by gut bacteria, potentially contributing to symptoms such as:
Abdominal pain
Excessive gas
Altered bowel habits
Common High FODMAP Foods
Examples of foods high in FODMAPs include:
Onion
Garlic
Apples
Pears
Stone fruit
Wheat-based products
Legumes
Milk and some dairy products
Honey
Certain artificial sweeteners, including sorbitol and mannitol
Importantly, not everyone reacts to the same foods.
What Symptoms Might Improve on a Low FODMAP Diet?
Some individuals may notice improvements in symptoms such as:
Bloating
Excessive gas
Abdominal discomfort
Diarrhoea
Constipation
Abdominal distension
Urgency
Altered bowel habits
Response to dietary changes varies considerably between individuals.
Is the Low FODMAP Diet Helpful for SIBO?
Some people with SIBO find that temporarily reducing high FODMAP foods may help improve symptoms such as bloating, gas and abdominal discomfort.
However, the Low FODMAP Diet is generally considered a symptom management strategy rather than a treatment for SIBO itself.
In some situations, prolonged dietary restriction may reduce dietary diversity and could potentially have unintended effects on the gut microbiome.
For this reason, dietary strategies should always be individualised.
Click to learn more about SIBO, IBS vs SIBO, Methane SIBO and Bloating.
Is the Low FODMAP Diet Intended to Be Followed Long-Term?
No.
The Low FODMAP Diet is generally designed to occur in three phases:
Phase 1: Elimination
Higher FODMAP foods are temporarily reduced to help improve symptoms.
This phase is usually short-term and commonly lasts between 2-6 weeks, although this varies depending on the individual.
Phase 2: Reintroduction
Foods are systematically reintroduced to identify individual tolerance levels.
Phase 3: Personalisation
The long-term goal is to create the least restrictive diet possible while maintaining symptom control.
For many individuals, this means reintroducing a wide variety of foods over time.
Why Is Food Diversity Important?
A diverse diet generally supports a more diverse gut microbiome.
Many gut microorganisms rely on different fibres and plant compounds as fuel.
Long-term dietary restriction may reduce exposure to these compounds and unnecessarily limit food variety.
Where clinically appropriate, my long-term goal is generally to support individuals in gradually expanding dietary diversity while remaining within their symptom threshold.
Increasing food diversity is often one of my long-term priorities when supporting individuals with digestive concerns.
Many Individuals Are Surprised to Learn That Symptoms Triggered by Food Do Not Necessarily Mean They Have a True Food Intolerance
Experiencing symptoms after eating does not automatically mean that a food is the underlying problem.
In some cases, foods may simply be triggering symptoms rather than causing them.
For example, individuals experiencing IBS, SIBO or other digestive conditions may react to a wide range of foods because the digestive system has become more sensitive or because an underlying issue remains unresolved.
This is one reason why simply removing more and more foods does not always lead to lasting improvement.
Why Am I Reacting to So Many Foods?
Many people experiencing IBS, SIBO or persistent digestive symptoms begin reacting to an increasing number of foods over time.
While food can certainly trigger symptoms, food sensitivities are not always the underlying cause.
In some individuals, factors such as:
Altered gut motility
SIBO or other digestive conditions
Visceral hypersensitivity
Stress and nervous system dysregulation
Changes in the gut microbiome
Underlying medical conditions
may be contributing to symptoms.
Understanding why symptoms are occurring is often just as important as identifying which foods trigger them.
You can learn more about Food Sensitivities & Intolerances here.
Does Everyone With IBS Need to Follow a Low FODMAP Diet?
No.
IBS symptoms can occur for many different reasons and not everyone responds to a Low FODMAP approach.
For some individuals, other factors may warrant investigation, including:
SIBO
Food intolerances
Coeliac disease
Stress and nervous system dysregulation
Gut motility issues
Medication side effects
Other gastrointestinal conditions
Because digestive symptoms can have many possible causes, an individual assessment is often important.
Why I Don't Usually Recommend Long-Term Restriction
Although dietary modification can be extremely helpful, unnecessarily restricting foods long-term is rarely my goal.
Many people experiencing digestive symptoms become increasingly restrictive with their diet over time, often removing more and more foods in an attempt to control symptoms.
Unfortunately, this approach does not always lead to lasting improvement and may sometimes negatively affect nutritional adequacy, quality of life and dietary diversity.
Whenever possible, my goal is to identify the factors contributing to symptoms while helping individuals expand their diet and improve confidence around food.
When Diet Alone Isn't Enough
Although dietary modification can be extremely helpful, some individuals continue to experience symptoms despite carefully following a Low FODMAP Diet.
This may be because dietary triggers are only one piece of the puzzle.
In some cases, persistent symptoms may warrant further investigation into factors such as:
Gut motility
Visceral hypersensitivity
Stress and nervous system health
Previous gastroenteritis or food poisoning
Medication use
Other gastrointestinal conditions
For many individuals, addressing these underlying factors may be just as important as dietary modification.
What Does a Comprehensive Assessment Involve?
When working with individuals experiencing IBS, bloating or suspected SIBO, I consider the broader clinical picture rather than focusing solely on food triggers.
Depending on the individual, this may involve exploring:
Symptom patterns and digestive history
Diet and nutritional adequacy
Bowel habits and gut motility
Stress and nervous system health
Medication history
Previous infections or gastroenteritis
Previous investigations and testing
Potential underlying medical conditions
This comprehensive approach helps identify factors that may be contributing to ongoing symptoms.
What Happens If Symptoms Persist?
If symptoms persist despite dietary modification, further investigation may be appropriate.
Depending on the individual, this may involve exploring:
SIBO
Gut motility
Coeliac disease
Stress and nervous system health
Other gastrointestinal conditions
Persistent digestive symptoms should always be appropriately assessed.
My Approach to Dietary Modification
There is no single dietary approach that works for everyone.
As a clinical naturopath with a particular interest in digestive health, I regularly work with individuals experiencing IBS, SIBO, bloating, food intolerances and persistent digestive symptoms that have not responded to standard approaches.
Rather than focusing solely on eliminating foods, my goal is to understand the broader factors contributing to symptoms and develop an individualised plan that supports both symptom improvement and long-term digestive health.
Many people I see have already tried multiple diets before seeking support. In these situations, understanding the underlying drivers of symptoms is often key.
My approach is always evidence-informed and tailored to each person's unique symptoms, health history and goals.
Where appropriate, this may include:
Identifying individual food triggers
Exploring whether a Low FODMAP approach may be appropriate
Supporting structured food reintroductions
Gradually increasing dietary diversity where tolerated
Investigating potential underlying contributors to symptom
Why Symptoms Often Return
Many people notice that symptoms improve while following a restrictive diet, only to return once foods are reintroduced.
This does not necessarily mean you need to avoid those foods forever.
In some cases, recurrent symptoms may suggest that underlying contributors have not yet been fully addressed.
Understanding why symptoms return may help guide a more personalised and sustainable approach to digestive health.
Seeking Support for IBS, SIBO or Bloating
If you have been struggling with persistent digestive symptoms and are unsure whether a Low FODMAP approach is appropriate, an individualised assessment may help clarify the next steps.
I support individuals experiencing IBS, SIBO, bloating and digestive symptoms from across the Sunshine Coast and Australia via telehealth.
You can learn more about working with me or book an appointment below.
Frequently Asked Questions
Does the Low FODMAP Diet cure IBS?
No. The Low FODMAP Diet is generally used to help manage symptoms rather than cure IBS.
Can the Low FODMAP Diet help bloating?
Many individuals experience improvements in bloating while following a Low FODMAP approach.
Can I follow the Low FODMAP Diet long-term?
The Low FODMAP Diet is generally not intended as a lifelong diet. The long-term goal is usually to liberalise the diet as much as possible.
Is the Low FODMAP Diet helpful for SIBO?
Some individuals with SIBO may experience symptom improvement on a Low FODMAP Diet. However, it is generally considered a symptom management strategy rather than a treatment for SIBO itself.
Should I avoid garlic and onion forever?
Not necessarily. Many individuals can successfully reintroduce previously restricted foods over time.
What if the Low FODMAP Diet does not improve my symptoms?
Persistent symptoms may indicate that other factors require investigation.
When to Seek Further Investigation
While many digestive symptoms are functional in nature, persistent, worsening or unexplained symptoms should always be appropriately investigated.
You should discuss your symptoms with your GP or healthcare practitioner if you experience:
Unintentional weight loss
Rectal bleeding
Persistent vomiting
Iron deficiency anaemia
Severe or progressively worsening symptoms
Significant changes in bowel habits
Further medical investigation may be required to exclude other conditions.
References
Gibson PR, Shepherd SJ. Evidence-based dietary management of functional gastrointestinal symptoms: The FODMAP approach. Journal of Gastroenterology and Hepatology. 2010;25(2):252-258.
Halmos EP, Power VA, Shepherd SJ, Gibson PR, Muir JG. A diet low in FODMAPs reduces symptoms of irritable bowel syndrome. Gastroenterology. 2014;146(1):67-75.
Marsh A, Eslick EM, Eslick GD. Does a diet low in FODMAPs reduce symptoms associated with functional gastrointestinal disorders? A systematic review and meta-analysis. European Journal of Nutrition. 2016;55(3):897-906.
Staudacher HM, Whelan K. The Low FODMAP Diet: Recent Advances in Understanding Its Mechanisms and Efficacy in IBS. Gut. 2017;66(8):1517-1527.
Disclaimer: The information provided on this page is intended for educational purposes only and should not replace personalised medical advice, diagnosis or treatment. Please consult your healthcare practitioner to determine the most appropriate approach for your individual circumstances.