IBS relief: The FODMAP diet and gut health training

Irritable bowel syndrome (IBS) can be a distressing and unpredictable condition, often involving abdominal pain, bloating, and altered bowel habits. For many, a diagnosis comes only after other causes are ruled out through blood tests - leaving individuals feeling confused and unsure about what to do next. However, it is possible to work out and potentially correct some of the underlying causes (please note that there may be more than one factor).

The low-FODMAP diet is one approach that has shown significant benefits for those with IBS and other digestive problems. However, reintroducing foods strategically and training the gut to adapt is just as crucial as eliminating triggers. Understanding these key principles can help you manage IBS effectively while maintaining a balanced and diverse diet.

What are FODMAPs and why do they affect IBS?

FODMAPs are short-chain carbohydrates that can be difficult to digest, leading to fermentation in the gut. This can cause bloating, gas, and discomfort for those with IBS or gut sensitivities.

The term FODMAP stands for:

• Fermentable
• Oligosaccharides
• Disaccharides
• Monosaccharides
• Polyols

These compounds are found in various foods, including dairy, wheat, certain fruits and vegetables, and some artificial sweeteners. While reducing high-FODMAP foods can relieve symptoms, avoiding them indefinitely may not be the best long-term solution. The gut needs exposure to fibre-rich foods to maintain microbial diversity and overall digestive health.

The 3 phases of the low-FODMAP diet

A structured approach helps determine which FODMAPs trigger symptoms and supports long-term gut resilience.

1. Elimination phase

For four to six weeks, high-FODMAP foods are removed from the diet to reduce inflammation and allow symptoms to settle. This gives the digestive system a reset and provides clarity on potential triggers.

2. Reintroduction phase: Training your gut

Once symptoms have stabilised, foods are gradually reintroduced. If certain foods like lentils or beans cause discomfort when you could previously tolerate them, it might not indicate permanent intolerance. Factors such as antibiotics, infections, or a low-fibre diet can temporarily reduce microbial diversity.

Instead of avoiding these foods forever, consider retraining your gut using these strategies:

• Start low, go slow: Begin with a small portion (e.g. half a tablespoon of lentils) and gradually increase intake. If symptoms occur, reduce the frequency before increasing again.
• Embrace the adaptation process: Regular fibre intake helps train the gut’s nervous system, strengthens the gut lining, and supports beneficial bacteria growth.
• Support the gut-brain axis: The gut and brain are closely connected. As digestion improves, food-related anxiety often decreases. Techniques such as gut-centred hypnotherapy can help manage IBS symptoms.

3. Personalisation phase

With insights from reintroduction, a customised diet can be developed that avoids problematic FODMAPs while maintaining dietary diversity. 

High-FODMAP foods to watch out for

Some common high-FODMAP foods include:

• Fruits: Apples, pears, mangoes, and watermelon
• Vegetables: Onions, garlic, cauliflower, and asparagus
• Dairy: Milk, soft cheeses, yogurt, and ice cream
• Grains: Wheat-based bread, pasta, and cereals
• Sweeteners: High-fructose corn syrup, honey, sorbitol, and xylitol

However, individual tolerance varies, so identifying your personal triggers is key.

Low-FODMAP and gut-friendly alternatives

If you're reintroducing foods or navigating IBS-friendly meal options, consider these alternatives:

• Fruits: Bananas, oranges, strawberries, and blueberries
• Vegetables: Zucchini, bell peppers, carrots, and spinach
• Dairy: Lactose-free milk, hard cheeses, and lactose-free yogurt
• Grains: Rice, quinoa, oats, and gluten-free bread
• Sweeteners: Maple syrup and pure stevia

Managing IBS in daily life

Balanced meals with protein, healthy fats, and the right amount of fibre can stabilise digestion. Keep these habits in mind:

• Eat consistently: Leave three to four hours between meals to support the gut’s natural cleansing process.
• Chew thoroughly: Proper chewing aids digestion and nutrient absorption.
• Stay hydrated: Water helps fibre move smoothly through the gut.

Eating out with IBS

With some preparation, dining out can be stress-free:

• Check menus in advance for IBS-friendly options.
• Request modifications to suit your dietary needs.
• Communicate your restrictions to friends or hosts.
• Consider digestive enzymes to aid digestion of richer meals (NB. you should check with your health professional if they are suitable for you).

Lifestyle support for IBS

Beyond diet, lifestyle adjustments can further support gut health:

• Manage stress: Techniques like deep breathing, yoga, and mindfulness can improve gut function.
• Stay active: Regular movement enhances digestion and reduces bloating.
• Prioritise sleep: Consistent rest regulates digestion and gut-brain communication.

When to seek medical advice

While IBS can often be managed through diet and lifestyle, some symptoms warrant medical evaluation:

• Unexplained weight loss
• Blood in stool
• Severe or persistent pain
• Sudden changes in bowel habits

If you experience any of these, consult a healthcare provider for further investigation.

Managing IBS is a journey that requires patience and personalised adjustments. Through gradual dietary changes, gut training, and mindful lifestyle habits, long-term relief is achievable. It is a good time to take proactive steps to support your digestive health and regain confidence in your well-being. 

As a gut health specialist, I have seen amazing transformations when I work with clients with IBS by working with them to provide personalised strategies to restore balance and improve digestive function and enjoyment of food again. 

Life is too short to put up with pain and discomfort. Don’t be held back. Start enjoying life and the food you eat again.