How they work

The nerves in the intestines are overactive in Irritable Bowel Syndrome (IBS). Experiencing increasing gas and water in the gut is very normal when digesting food, but individuals with IBS can experience this as episodes of excessive bloating, diarrhoea and/or constipation, abdominal pain and excess gas.

When we consume FODMAP rich foods, they pull water into the small intestines. This stretches and expands the guts causing changes to the natural digestive movements to push food through the digestive tract.

FODMAPs are poorly absorbed in the small intestine. In the large intestine, FODMAP foods provide energy for the bacteria. The bacteria ferments the FODMAP sugars which causes excess gas production.

Phase 1

Phase 1 is where an individual follows a diet overall low in all FODMAP subgroups, or personalised depending on their individual needs. This aims to achieve symptom relief. High and moderate serves of FODMAPs are substituted with low FODMAP alternatives.

This usually takes around 4-6 weeks, aiming to have significant symptom relief by the end of this phase.

Consulting an Accredited Practising Dietitian is important when beginning a Low FODMAP Diet, as they can investigate triggers and potential issues throughout this phase and beyond.

Phase 3

This last phase is the personalised part of the FODMAP Diet.

This is when an individual has gone through the first two phases with their dietitian, found symptom relief and figured out what portions of what foods they can tolerate. A person may know they do not respond well to lactose, so buy lactose-free milk or choose dairy alternatives such as calcium-fortified soy or almond milk.

This is the long-term phase, which we aim to maintain after the Low FODMAP Diet has been completed. As IBS symptoms and responses can change over time, ongoing trialling and FODMAP challenges can be conducted over a longer time period.

If your gastrointestinal symptoms have been difficult to cope with, booking an appointment with an Accredited Practising Dietitian can be a way to investigate symptom relief from potential triggers in your diet. Seeing a doctor is also very important to rule out other clinical issues such as Coeliac Disease, IBD, or other additional medical diagnoses that have some overlapping symptoms with IBS.

Following the Low FODMAP Diet is a short-term way of finding long-term symptom relief, and should be done with the support and guidance from an expert. The diet may seem difficult at first, but with easy recipes ideas, resources and one-on-one consultations, having the support of a dietitian throughout your nutrition journey is invaluable.