Let’s talk about the Low FODMAP diet
Why, in my experience, it rarely works long-term… and why it can sometimes make things worse for people with IBS.
Over the past 10 years, I’ve had so many clients come to me after trying this approach. Some completely fed up, some confused, and some honestly on the verge of tears.
So let’s break it down properly.
What is the Low FODMAP diet?
The Low FODMAP diet was developed around 2008 by researchers in Australia.
On paper, it sounds like a clever approach. You remove certain fermentable sugars that may trigger symptoms, then slowly reintroduce them to see what affects you.
FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols.
In simple terms, these are sugars found in a wide range of foods, including fruit, vegetables, grains and sweeteners. The idea is that these sugars ferment in the gut and can contribute to bloating, gas and discomfort. So you remove them, calm things down, then reintroduce.
Sounds sensible.
But in real life, and in my 10 years working with IBS clients, it often doesn’t play out that way.
Some people do see short-term relief, but what I see far more often is people becoming restricted, confused, and no further forward.
Why it doesn’t work for most people
Most people don’t actually need to remove that many foods to see improvement. It’s a bit like trying to fix a small issue by stripping everything back to nothing. Overkill.
What I see time and time again is this:
People become frightened of food
They start avoiding healthy, natural ingredients
Their diet becomes more and more limited
And they feel worse, not better
There’s also very little ongoing support for most people. You’re often given a list, maybe a leaflet, and then left to figure it out on your own.
And it can get confusing quickly. One list says yes, another says no… and suddenly people are stressing over things like a pinch of garlic in a recipe.
That’s not a healthy place to be. And if it’s followed too strictly or for too long, it can lead to poor nutrient intake. Which is the exact opposite of what your gut needs to heal.
What should you do if someone suggests FODMAP?
Be informed. Ask questions. Don’t just walk away with a long list of foods to avoid. Ask things like:
- What results do you normally see with this approach?
- How much support will I get?
- What happens if it doesn’t work?
- What’s the next step?
If you do try it, keep things simple and track your symptoms properly. Not obsessively… just enough to notice patterns.
What about your relationship with food?
When food becomes something you fear, everything gets harder. Food is fuel. Without it, your body struggles. Your energy drops, your mood dips, your focus goes. And with IBS, it’s very easy to fall into that cycle of:
eat → react → panic → restrict → repeat
I see it all the time. But being scared of food doesn’t help your gut heal. It just makes life smaller. Food should be enjoyable. It should taste good. It should support your body, not feel like a daily battle.
A bit of straight-talking food advice
Processed foods, sugary snacks and takeaways don’t do your gut any favours. You already know that. Beyond that, it’s individual. What triggers one person might be absolutely fine for someone else.
That’s why blanket approaches don’t work.
A real example
I recently spoke to a lovely lady who was completely fed up with her IBS. We talked through her symptoms and made a couple of small, simple changes. Within a few weeks, her symptoms had gone. She felt better, had more energy, and her whole family noticed the difference.
That’s the bit I love. Helping people get their life back.
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About Helen Jane
Helen Jane is a qualified Nutritional Therapist and IBS Coach with over 10 years of experience helping people reduce IBS, bloating, food intolerances, digestive discomfort, and low energy through practical nutrition and lifestyle changes. As founder of Your IBS Freedom, she specialises in helping people improve gut health naturally using food as medicine – without restrictive fad diets or unnecessary overwhelm, supporting clients across the UK, Europe, and the USA. Read client success stories and reviews here.
Disclaimer
This blog is for educational purposes only and is not a substitute for personalised medical advice, diagnosis, or treatment from your GP or healthcare professional.