You eat something small… and within hours, you’re bloated.
Not just a little — uncomfortable, tight, and sometimes painful. Some days it’s gas. Other days it’s urgency. And after a while, you start thinking:
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What can I actually eat anymore?
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Why does everything seem to trigger me?
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Do I just need to cut more foods out?
Then you come across something called the low FODMAP diet.
But it looks complicated. Confusing. Restrictive.
So you either:
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Avoid it completely
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Or try it… and end up cutting everything
If that’s where you’re at, you’re not the problem.
Working with clients dealing with IBS, this is one of the most common patterns. The low FODMAP diet works — but only when it’s done properly.
By the end of this article, you’ll understand:
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What the low FODMAP diet actually is
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Which foods to eat and avoid
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How it helps IBS
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And how to do it without over-restricting
What Does “FODMAP” Actually Mean?
FODMAP stands for:
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Fermentable
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Oligosaccharides
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Disaccharides
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Monosaccharides
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And Polyols
That sounds technical, but here’s what it really means:
These are types of carbohydrates that are poorly absorbed in your gut.
When they reach your large intestine, they:
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Ferment
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Produce gas
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Draw in water
This can lead to:
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Bloating
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Pain
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Diarrhoea or constipation
Especially if you have IBS.
Why Do FODMAPs Trigger IBS Symptoms?
If you have IBS, your gut is more sensitive.
So when FODMAPs ferment:
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Gas stretches your gut
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Your gut reacts more strongly
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You feel pain, bloating, or urgency
It’s not that these foods are “bad” — it’s how your body responds to them.
Low FODMAP Foods to Eat
You don’t have to eat bland or boring foods.
Examples of low FODMAP foods include:
Proteins:
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Chicken
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Fish
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Eggs
Carbohydrates:
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Rice
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Potatoes
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Oats
Vegetables:
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Carrots
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Zucchini
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Spinach
Fruits:
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Bananas
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Berries
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Oranges
Dairy alternatives:
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Lactose-free milk
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Almond milk
High FODMAP Foods to Limit (Initially)
These are common triggers:
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Garlic and onion
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Wheat-based products
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Certain fruits (like apples, pears)
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Dairy (high in lactose)
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Legumes
This is temporary — not forever.
The 3 Phases of the Low FODMAP Diet
This is where most people go wrong.
1. Elimination Phase
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Short-term (2–6 weeks)
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Reduce high FODMAP foods
2. Reintroduction Phase
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Systematically test foods
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Identify your personal triggers
3. Personalisation Phase
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Build your long-term diet
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Reintroduce as many foods as possible
The goal is not restriction — it’s clarity.
Common Mistakes People Make
Staying in elimination too long
This leads to:
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Nutrient gaps
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Poor gut diversity
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Unnecessary restriction
Cutting too many foods at once
You lose track of what’s actually causing symptoms.
Trying to do it perfectly
You don’t need perfection — you need consistency.
How Long Should You Follow Low FODMAP?
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Elimination: 2–6 weeks
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Reintroduction: varies
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Long-term: personalised
If you’re still highly restricted months later, something’s off.
Do You Need a Dietitian for Low FODMAP?
You might not need one if:
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Your symptoms are mild
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You improve quickly
But you likely do if:
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You feel overwhelmed
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You’re stuck in elimination
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You don’t know what’s triggering symptoms
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Your diet is becoming too restrictive
What Working With a Dietitian Changes
Instead of guessing, you get:
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A structured plan
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Clear reintroduction strategy
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Fewer unnecessary restrictions
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Faster results
Most importantly:
You stop fearing food.
Final Thoughts
The low FODMAP diet is one of the most effective tools for IBS.
But it’s not meant to be permanent — and it’s not meant to be done blindly.
The goal isn’t to eat less.
It’s to understand your body, reduce symptoms, and build a diet you can actually live with.
If you’re based in Sydney or working online, getting guidance can turn a confusing process into something clear and manageable.
