Why a Low FODMAP Diet Won’t Solve Your IBS Symptoms

When I was first struggling with IBS I did eight different elimination diets hoping to find relief. A low FODMAP diet was one of them. While this diet was helpful in identifying a few triggers, it was eliminating many healthy foods from my diet and I was left feeling sluggish, eating more empty carbs, and not able to enjoy healthy foods that I loved. Now that I have healed my own IBS symptoms, I know this diet is not the answer. I do feel a low FODMAP diet is a great tool in the short term for symptoms, but it is not going to get to the root of the problem and heal your gut. Read below to find out why this is not the way to resolve your IBS, Cron’s or Ulcerative Colitis symptoms.

What is a Low FODMAP Diet?

A low FODMAP diet is a dietary approach designed to help manage symptoms of irritable bowel syndrome (IBS) and other digestive issues by limiting the consumption of certain types of carbohydrates. FODMAPs are fermentable short-chain carbohydrates that can trigger gastrointestinal symptoms such as bloating, gas, abdominal pain, and diarrhea in susceptible individuals. By reducing the intake of high-FODMAP foods like certain fruits, vegetables, grains, and dairy products, many people experience relief from their digestive symptoms. It is important for individuals considering a low FODMAP diet to work with a healthcare provider or a registered dietitian to ensure nutritional adequacy and proper implementation of this eating plan.

The key to following a low FODMAP diet is, of course, to avoid high FODMAP foods. These include items like certain fruits (such as apples, cherries, and watermelon), vegetables like onions, garlic, and cauliflower, dairy products such as milk, soft cheeses, and yogurt, as well as certain grains like wheat and rye. These particular foods contain fermentable carbohydrates that can trigger digestive issues in individuals with irritable bowel syndrome (IBS) or other sensitivities. Generally, people avoid these foods for about two weeks, then add them back in one by one to see which foods cause digestive pain.

The other key to a low FODMAP diet is incorporating foods that are easily digestible and less likely to cause gastrointestinal discomfort. Some examples of low FODMAP foods include bananas, blueberries, carrots, cucumbers, potatoes, and spinach. Protein sources like chicken, fish, tofu, and eggs are also generally well-tolerated. Grains such as rice and oats can be included in the diet, along with lactose-free dairy products like lactose-free milk and hard cheeses.

What’s the Problem?

While incorporating these foods and avoiding those above many people feel some relief from their symptoms, which is great! We want relief! You’re saying, “Let’s do it!”

But, the goal isn’t relief by avoiding healthy foods. Identifying and avoiding high FODMAP foods can be beneficial for managing symptoms in the short term, but it does nothing to resolve the issue of why you experience such debilitating symptoms when you eat these foods. It also forces you to eliminate some very healthy fruits and vegetables. The goal is relief by healing your gut so it can process all healthy foods the way it was meant to.

A low FODMAP diet is just a diet and lifestyle of avoidance. If you find garlic or onion is a trigger, good luck eating hot sauce, pasta sauce, eating practically any sauce ever made, or eating a restaurant again. Of course I’m exaggerating, but you get the point. You’re just putting blinders on and avoiding the true problem: your damaged gut. Until you take the time and learn how to heal your gut you will continue to experience digestive pain and continue suffering.

Don’t get me wrong, the low FODMAP diet is an excellent tool and I use it for many of my patients. It can provide some initial relief from pain. But, it does not fix or heal any problems. When I instruct my patient to follow a low FODMAP diet my goal for them is some relief from symptoms while we also work on healing their gut health so they can eventually eat, process, and absorb nutrients from all types of foods including healthy high FODMAP foods.

How to Fix the Problem Then?

Healing your gut is possible! You can resolve your IBS symptoms, Crohn’s symptoms, or ulcerative colitis symptoms without expensive medications and medical interventions. All it takes is guidance from the right professional, and some dedication and effort on your end. Healing your body from the inside out will not only improve your digestive pain, but improve your immune function, energy, and overall health. If you need some help healing your gut reach out to me! Or sign up for my newsletter below to get helpful tools on healing your gut every month.