Low FODMAP Diet: Easy to Digest
- Karin
- Dec 8, 2025
- 2 min read
Updated: Jan 14
What are FODMAPs? 🤔
FODMAPs stands for Fermentable Oligo-, Di-, Mono-saccharides and Polyols. They are short-chain carbohydrates found in many everyday foods. In some people, FODMAPs can trigger digestive symptoms such as bloating, gas, abdominal pain, and discomfort.
What is the Low FODMAP Diet?
The Low FODMAP diet is an evidence-based eating approach designed to reduce digestive symptoms.If you struggle with gut issues, this diet may help identify which foods trigger your symptoms.
It follows a 3-phase process:
Elimination – reducing high-FODMAP foods for a short period
Reintroduction – systematically testing FODMAP groups
Personalisation – building a long-term, flexible way of eating that works for you
Who is the Low FODMAP diet for?
The Low FODMAP diet was originally developed for people with IBS (Irritable Bowel Syndrome), but it may also support those experiencing digestive symptoms:
IBS (Irritable Bowel Syndrome)
Endometriosis (due to digestive discomfort)
Migraines (certain FODMAPs can trigger headaches)
Breastfeeding mothers (if their baby has colic or gut issues)
Inflammatory Bowel Diseases (IBD, like Crohn’s and Ulcerative Colitis)
General gut health issues (bloating, discomfort, etc.)
Athletes with gut issues (athletes may not need the full diet year-round, but using low FODMAP principles around training and racing can help prevent digestive discomfort during events)
Strict vs non-strict Low FODMAP approaches
A strict approach starts with an elimination phase (cutting out high-FODMAP foods), followed by a gradual reintroduction phase to pinpoint individual triggers.
A non-strict approach involves reducing the most common FODMAP triggers without fully following the 3-phase process.
Do you have to stay on this strict diet forever?
No. The goal is the opposite. The strict elimination phase is temporary, used to identify triggers. The aim is to reintroduce as much variety as possible while managing symptoms. This may mean adjusting portion sizes, modifying food combinations, or limiting specific foods rather than cutting them out long-term.
Benefits of the Low FODMAP diet
Reduced bloating
Improved digestion
Better gut comfort and overall gut health
Reduced symptoms of IBS, Endometriosis, and other digestive issues
Improved focus and mood for some individuals
Better performance for athletes by preventing gut issues during training or racing
Ready to see what works for you? 🙌
The Low FODMAP diet isn’t about restriction — it’s about understanding your gut and finding an approach that supports long-term health and performance.
If you’re unsure where to start or want to see whether a Low FODMAP approach is right for you, feel free to give me a ring to chat things through!
