I Tried the FODMAP Diet for My IBS—Here’s What Happened

I’ve had digestive issues my entire life. Even when I ate healthy foods, like whole grains, fruits, veggies, lean protein and dairy, I always felt sick. I got used to having chronic diarrhea (which I don’t recommend getting used to!). But the bloating was out of control. I would bloat so much that I looked like I was six months pregnant. And the pain from all that gas was excruciating. 

It wasn’t until I reached my 40s that a gastroenterologist finally diagnosed me with irritable bowel syndrome (IBS) and referred me to a registered dietitian to help me figure out which foods were setting off my symptoms. What I learned was life-changing. Turns out, certain foods that contain carbohydrates called FODMAPS can be major irritants for people with IBS. I had already figured out that onions, garlic, green peppers and raw apples bothered me. I also discovered dates guaranteed symptoms, as I was eating a date-based energy bar almost every day as a snack. I realized I felt better on the days I didn’t eat it. It turns out that dates are high in FODMAPs.

FODMAPs (short for fermentable oligosaccharides, disaccharides, monosaccharides and polyols) are short-chain carbohydrates that some people have difficulty digesting. Ironically, they’re found mostly in nutritious foods and help feed your good gut bacteria, helping them thrive and multiply. However, for some people, FODMAPs can spell misery. “This is especially true for people with IBS,” says Ashley Wentworth, M.S., RD. “Research has shown us that high FODMAP foods tend to be particularly irritating to people with IBS.” And that was me.

What Is The FODMAP Elimination Protocol?

When it comes to FODMAPs and IBS, everyone’s triggers are different. However, research suggests that reducing or avoiding a person’s unique problem foods may reduce IBS symptoms and improve quality of life. 

So, I met with a dietitian to pinpoint the foods that were causing me trouble. She recommended I download Monash University’s FODMAP app  (Monash discovered FODMAPs and put them on the map). The app provides a ton of evidence-based information on gut health, IBS and FODMAPs. It also provides information on individual foods, which FODMAPs they contain, and how much of a problem these foods might be. 

The elimination diet is best done with a dietitian to guide you and is supposed to be short-term—as in, just a few weeks. The first couple of weeks are to eliminate FODMAPs from your diet as much as possible. Then, you slowly reintroduce FODMAP-containing foods to test your tolerance and response to them. This helps you and your dietitian pinpoint which FODMAPs are causing your symptoms, so you can reduce or avoid them. 

It’s easy to assume that if some FODMAPs spell trouble, you should avoid all of them. But that’s not the case, says Sarah Pflugradt, Ph.D., RDN. “It’s never a good idea to eliminate all FODMAP foods completely, unless you’ve identified them as specific foods that trigger IBS symptoms,” she explains. “FODMAPs are generally found in healthy foods, such as fruits, vegetables, legumes, grains, dairy and some nuts. You may miss out on essential nutrients as well as the enjoyment of foods if they are taken out unnecessarily.” 

What I Learned

Everyone’s Triggers are Unique

My most triggering FODMAPs are lactose from dairy, fructans in onions, garlic and many fruits, and sugar alcohols, which are found naturally in many fruits and some vegetables. While most FODMAPs occur naturally in foods, they may also be added to some foods. For example, FODMAP-heavy inulin and chicory fiber are often used to boost fiber. Sugar alcohols, like sorbitol, mannitol, xylitol, maltitol and isomalt, are used as sugar-free sweeteners in baked goods, beverages and chewing gum. And one of the most ubiquitous FODMAP food additives is high-fructose corn syrup, found in countless foods and drinks. 

However, the sneakiest place you’ll find FODMAPs is in medications and supplements, so it’s important to read labels.  I even found out the levothyroxine tablets I take for my thyroid condition contained lactose, so I switched to a lactose-free capsule.

Not All Parts of the Foods Are Bothersome

I also learned that certain parts of foods might not be as aggravating as others. For example, I tolerate cooked broccoli crowns better than the stems. I can also do the green part of green onions, but not the little white onion bulb. Garlic is just a no-go. But I can use garlic-infused olive oil with no problem and still fill my recipes with amazing garlic flavor. 

Serving Size Matters

Turns out, I can eat small amounts of certain high-FODMAP foods without having terrible symptoms. The Monash app helps with that, too. A “green light” serving size means a small amount of a food is probably okay and won’t trigger symptoms. There are also yellow serving sizes (use caution) and red ones (probably not a good idea). 

Cooking Can Help

Cooking helps break down the fibers and reduce FODMAPs in fruits, vegetables and whole grains, helping my body better handle them. The same goes for pickling and canning vegetables. For example, I can eat only a very small amount of a raw apple–no more than a quarter max. But my body handles applesauce a little better. I’ve also found that sprouted grains aren’t as hard on my gut. So for bread, I go for sprouted-grain or sourdough, which can be easier to tolerate.

It Can Be Hard to Get Enough Fiber

Once I started watching my FODMAPs, I went from having chronic diarrhea to the opposite problem. Because so many FODMAPs come from fiber-rich foods, it can be difficult to get enough fiber to help keep things moving when you start reducing those foods. 

That said, if you’re trying to get things going again, it’s important not to load up on high-fiber foods all at once. This is likely to irritate the gut and re-ignite your symptoms. So, add in fiber-rich foods you can tolerate slowly. Staying well-hydrated with plenty of water also helps keep things moving through your intestines and can help with constipation. 

I’ve also found adding acacia fiber to my morning tea routine to be helpful, as it is non-triggering.

It’s Almost Impossible to Avoid FODMAPs Completely

Short of going total carnivore, it would be difficult to completely avoid FODMAPs since they’re in nearly all plant-based foods. The key is to find the ones that bother you the least. Over time, you’ll find the foods that feel best in your body. 

Next Steps

I’ve been strategically limiting certain FODMAPs long enough that I know which foods I can eat in small amounts and which ones I need to stay away from. When I feel like I’m doing okay in the FODMAP arena but am still having an IBS flare, I assess other areas of my life. Is there something stressing me out? Am I taking the time to walk? How’s my sleeping? Am I working too much without taking breaks? While it’s easy to assume IBS is a food issue, it can go well beyond that. There is a powerful connection between the brain and gut—and each influences the other. It’s also important to remember that this is not a one-and-done process—it’s a continual assessment. 

Our Expert Take

IBS can be a major life disruptor. But by working with a gastroenterologist and a registered dietitian, you can get back to your life. The FODMAP elimination diet can be a good place to start. Figure out which foods trigger your symptoms, and begin to build meals that help you avoid or limit them. Like other health conditions, a whole health approach is best, since stress, sleep and physical activity also influence IBS.