The Role of the Low FODMAP Diet

The Low FODMAP diet is one of the most effective, evidence-based nutrition strategies for people with IBS. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols - a group of short-chain carbohydrates found in many everyday foods. For those with sensitive guts, these carbs can ferment in the intestines, drawing in water and producing gas, which often leads to bloating, cramping, and unpredictable bowel habits.

Following this diet doesn’t mean that you have to cut out these foods forever. Instead, it’s a structured process that helps you pinpoint your unique triggers. It works in three stages. 

First is elimination, where high-FODMAP foods are temporarily removed to give your gut a chance to calm down. 

Next comes reintroduction, where foods are added back one at a time so you can observe your body’s specific responses. 

Finally, the personalization stage helps you create a long-term, sustainable plan that includes all the foods your body tolerates well while avoiding only those that cause symptoms.

“Think of the low FODMAP diet as a guide to relief—it helps you discover which foods truly affect you, and which don’t,” notes Jessica Kelly, MS, RDN, LDN.

For a personalised approach, check out our nutrition therapy for irritable bowel syndrome (IBS) by Registered Dietitians.

Examples of High vs. Low FODMAP Foods

When starting the Low FODMAP diet, it helps to have a good idea of which foods may trigger symptoms and which are generally better tolerated. Remember: the goal isn’t to eliminate foods forever, but to temporarily reduce high-FODMAP items so you can identify your personal triggers.

High FODMAP foods (limit or avoid during elimination):

These are more likely to ferment in the gut and cause gas, bloating, or discomfort in sensitive individuals. Common examples include onions, garlic, apples, pears, watermelon, wheat products, beans and lentils, cow’s milk, soft cheeses, honey, and sweeteners like sorbitol or mannitol.

Low FODMAP foods (better tolerated during elimination):

These provide variety, nutrients, and flavor without overloading the gut with fermentable carbs. Examples include zucchini, spinach, carrots, bell peppers, grapes, blueberries, strawberries, oranges, oats, rice, quinoa, potatoes, lactose-free milk, hard cheeses like cheddar or Parmesan, eggs, chicken, fish, firm tofu, and maple syrup.

Starting out with these guidelines can make the FODMAP diet feel more approachable, and with some extra guidance from a dietitian, you can build satisfying meals that boost your gut health while still giving you plenty of delicious food options.

Practical Tips for Success

• Plan ahead by researching menus, packing snacks, and communicating your dietary needs.

• Focus on what you can eat, not just what you cut out.

• Stick to whole foods to avoid hidden FODMAP ingredients.

• Keep a food journal to track triggers and progress.

• Work with a dietitian for guidance and personalization.

“Doing the low FODMAP diet alone can feel overwhelming. Partnering with a dietitian makes the process less stressful and far more effective,” says Bridget Isaacs, MS, RD.

Simple Lifestyle Habits That Can Ease IBS Symptoms

While the Low FODMAP diet is considered the gold standard for IBS management, it’s not the only piece of the puzzle. IBS is closely tied to the gut-brain axis, which means that lifestyle factors can have as much of an impact on symptoms as your food choices. Addressing stress, movement, sleep, and hydration alongside nutrition can often lead to the best outcomes.

Stress management plays a big role. The gut and brain are in constant communication through the vagus nerve, and high stress levels can heighten gut sensitivity. Practices like mindfulness meditation, yoga, progressive muscle relaxation, or even just a few minutes of deep breathing have been shown to reduce IBS symptom flare-ups by calming this gut-brain connection.

Exercise is another great tool. Regular movement helps with bowel motility, helping prevent constipation, and also reduces stress hormones like cortisol. The activities that you do don’t need to be intense. Walking, cycling, swimming, or gentle strength training can all improve your digestion and ease away discomfort.

Sleep hygiene is another factor that is often overlooked but is very important. Poor or irregular sleep has been linked to worsened IBS symptoms, likely due to its effects on both gut sensitivity and stress hormones. Prioritizing a consistent bedtime, limiting screens before sleep, and creating a calming wind-down routine can help regulate both sleep and digestion.

Finally, good hydration is very important. Adequate fluids help keep stools soft and bowel movements regular, which is especially important for those dealing with constipation-predominant IBS. Sipping water throughout the day, including with meals, can provide both digestive comfort and overall energy.

When combined with a personalized nutrition approach, these lifestyle supports create a more holistic path to relief…helping people not just manage IBS, but also improve their quality of life.

Remember

Take Control of Your Gut Health

IBS doesn’t have to run the show. While it can feel unpredictable and frustrating, the Low FODMAP diet gives you a structured, evidence-backed way to uncover your unique food triggers and finally find relief. Paired with lifestyle strategies and the support of a dietitian, it’s possible to feel lighter, more energized, and more confident in your body.

“Managing IBS is about finding your unique triggers and building a nutrition plan that works for you,” says Bridget Isaacs, MS, RD. At Berry Street, we work alongside you to make this process simple and sustainable—no guesswork, no overwhelm, just practical tools tailored to your life.

Are you ready to feel better? Book your session with a Berry Street dietitian today and start building your personalized plan for lasting IBS relief.

Frequently Asked Questions

Is the low FODMAP diet forever?

No. The Low FODMAP diet is designed as a short-term tool, not a lifelong plan. After an elimination phase, foods are gradually reintroduced so that you can identify your unique triggers. The final goal is a personalized, balanced diet that works for you without unnecessary restrictions.

Can I do the low FODMAP diet without a dietitian?

It’s possible, but research shows people are more successful when guided by a dietitian. Professional support helps reduce the risk of nutrient gaps, ensures the diet isn’t more restrictive than necessary, and makes it easier to identify food triggers while keeping meals satisfying and practical.

Is a low-FODMAP diet good for IBS?

Yes. The Low FODMAP diet is one of the most evidence-backed nutrition strategies for managing IBS symptoms. Studies consistently show it can reduce bloating, pain, and irregular bowel habits in many people. When personalized, it helps improve both digestive comfort and overall quality of life.

What happens when someone with IBS eats foods that are high in FODMAPs?

For those sensitive to FODMAPs, these foods can ferment in the gut, drawing in water and producing gas. This often leads to bloating, cramping, and changes in bowel habits. The reaction varies from person to person, which is why identifying individual triggers is so important.

What to feed a child with IBS?

Children with IBS should not be placed on a restrictive diet without professional guidance. A pediatric dietitian can help ensure they’re still meeting their growth and nutrient needs. Generally, balanced meals with fiber, protein, hydration, and gentle FODMAP adjustments are best, tailored to the child’s symptoms.

What is the best diet for severe IBS?

There’s no universal “best” diet. The Low FODMAP approach often helps, but the most effective plan is personalized. Combining dietary adjustments with lifestyle support (like stress management, sleep, and exercise) tends to work best. A registered dietitian can create a tailored strategy that addresses both symptoms and long-term gut health.