What is the Low FODMAP Diet?
The low FODMAP diet is a scientifically supported Irritable Bowel Syndrome (IBS) symptom management approach developed by Monash University (1). It aims to reduce uncomfortable digestive symptoms such as bloating, abdominal pain, gas, and altered bowel habits.
FODMAPs are types of carbohydrates that can be poorly absorbed in the small intestine. When this happens, they draw water into the gut and ferment in the large intestine, causing discomfort for sensitive individuals. The low FODMAP diet works by identifying which of these foods trigger symptoms, allowing people with IBS to eat more confidently and comfortably.
What are the Three Phases of the Low FODMAP Diet
Elimination Phase (2–6 weeks):
This short-term phase involves temporarily removing all high FODMAP foods from the diet to reduce symptoms and identify if FODMAPs are the trigger. It is important to note that this phase should not exceed six weeks, as restricting such a wide range of foods can negatively affect your gut health (2).Challenge Phase:
Once symptoms improve, high FODMAP foods are systematically reintroduced one group at a time (usually consists of 6-10 challenges – person dependent). This helps to identify which types and amounts of FODMAPs trigger symptoms.Liberalisation Phase:
The final phase focuses on expanding the diet as much as possible while maintaining symptom control. This step ensures a more balanced, varied, and sustainable way of eating that supports gut microbiota diversity and long-term digestive health.
What are the Types of FODMAPs
The term FODMAP stands for:
F – Fermentable
O – Oligosaccharides: wheat, rye, onions, garlic, leek, legumes
D – Disaccharides: lactose in milk, some yoghurt, soft cheeses
M – Monosaccharides: excess fructose in honey, apples, mangoes
A – And
P – Polyols: sorbitol and mannitol in stone fruits, cauliflower, mushrooms and sugar-free products containing sugar alcohols.
The low FODMAP diet limits these groups during the elimination phase before gradually reintroducing them. Please note, this list is not exhausted!
What is the Evidence Behind the Low FODMAP Diet?
The low FODMAP diet is strongly supported by research as an effective approach for managing IBS. A study indicated that up to 70% of people with IBS experience a significant improvement in symptoms when following this approach (3).
However, because it involves strict food exclusions, the low FODMAP diet is not intended for long-term use. Prolonged restriction may decrease beneficial gut bacteria (2). So, it’s important to first rule out other possible causes of gut symptoms with your general practitioner. Working with an Accredited Practising Dietitian is also recommended to ensure the diet is implemented safely and that foods are gradually and correctly reintroduced.
Before starting the low FODMAP diet, it may also be helpful to explore other IBS management strategies, such as:
Mindful eating and slowing down during meals
Stress reduction through relaxation or breathing techniques
Regular physical activity
Adequate hydration and slowly including gentle sources of dietary fibre (e.g. oats, psyllium husk, kiwi fruit, chia seeds)
What is the Evidence Behind Gut Hypnotherapy?
While the low FODMAP diet is effective, IBS symptoms can also be influenced by the gut-brain connection. Gut-directed hypnotherapy targets this link, helping to reduce gut sensitivity and improve overall wellbeing.
Studies have shown, gut hypnotherapy is just as effective as the low FODMAP diet in reducing symptoms (4). However, finding a practitioner trained in gut-directed hypnotherapy is not as easily accessible. Digital tools like the Nerva app are a great alternative that offers structured hypnotherapy programs designed to complement dietary treatment.
Conclusion
Managing IBS is unique to each person, and while the low FODMAP diet can be highly effective, it works best with professional guidance. Combining dietary strategies with approaches like mindful eating, stress management, and gut-directed hypnotherapy, can support long-term gut health and overall wellbeing.
If you’re ready to find relief and confidence with food, I can help. As an Accredited Practising Dietitian, I’ll guide you through each step of your IBS management journey with a plan tailored to your needs.
👉 Book a consultation today to start feeling better from the inside out.
References:
1. Monash University. The Low FODMAP Diet. 2019.
https://www.monashfodmap.com/
2. Zhang H, Su Q, 2025. Low-FODMAP Diet for Irritable Bowel Syndrome: Insights from Microbiome. Nutrients. 2025 Jan 31;17(3):544. doi: 10.3390/nu17030544.
3. Gibson, P.R., 2017. The evidence base for efficacy of the low FODMAP diet in irritable bowel syndrome: is it ready for prime time as a first-line therapy? Journal of Gastroenterology and Hepatology, 32(Suppl 1), pp.32–35. doi: 10.1111/jgh.13693
4. Peters SL, Yao CK, Philpott H, Yelland GW, et al. 2016. Randomised clinical trial: the efficacy of gut-directed hypnotherapy is similar to that of the low FODMAP diet for the treatment of irritable bowel syndrome. Aliment Pharmacol Ther. 2016 Sep;44(5):447-59. doi: 10.1111/apt.13706.
Copywrite: Lyndal Schnabel Dietitian 2025