Irritable Bowel Syndrome (IBS) affects around one in five Australians and can significantly impact daily life. Bloating, abdominal pain, diarrhoea, constipation, and unpredictable flare-ups can make eating feel stressful and confusing.

The good news? Nutrition plays a major role in IBS management — and one of the most effective evidence-based tools is the low FODMAP diet. But it’s important to know that this diet is not designed to be followed long-term, and professional guidance is essential.

Here’s what you need to know.

What is IBS?

IBS is a functional gut disorder, meaning the gut looks structurally normal but doesn’t function as expected. Symptoms may include:

• Bloating and gas
• Abdominal pain or cramping
• Constipation, diarrhoea, or a mix of both
• Urgency and incomplete evacuation
• Food-related flare-ups

IBS is influenced by diet, stress, gut bacteria, hormones, and even how the gut and brain communicate.

What are FODMAPs?

FODMAPs are types of carbohydrates that some people with IBS have trouble digesting. They draw water into the gut and ferment quickly, causing bloating, gas, and discomfort.

FODMAP stands for:

• Fermentable
• Oligosaccharides (e.g., wheat, onion, garlic)
• Disaccharides (e.g., lactose)
• Monosaccharides (e.g., excess fructose in apples, honey)
• And
• Polyols (e.g., sorbitol, mannitol)

The low FODMAP diet reduces these temporarily to help identify which foods trigger symptoms.

How the Low FODMAP Diet Works

1. Elimination Phase (2–6 weeks)

High FODMAP foods are reduced under dietitian guidance to calm symptoms and “reset” the gut.

2. Reintroduction Phase

Foods are reintroduced methodically to identify which FODMAP groups cause symptoms — and which don’t.

3. Personalisation Phase

Your dietitian builds a long-term eating pattern that includes as many foods as possible while avoiding key triggers.

Important: The low FODMAP diet is not meant to be followed long-term.
Doing so without guidance can lead to nutrient deficiencies, poor gut microbiome diversity, and unnecessary restriction.

Why Working With a Dietitian Matters

The low FODMAP diet is complex — and symptoms don’t always mean intolerance. A dietitian helps you avoid guesswork and ensures you’re supported nutritionally and emotionally.

A dietitian can help you:

• Correctly follow the low FODMAP protocol
• Identify your personal food triggers
• Ensure you’re still meeting your nutrition needs
• Improve gut health and restore food variety
• Manage constipation, diarrhoea or mixed symptoms
• Support the gut–brain connection
• Reduce food anxiety and rebuild food confidence

You’ll learn what works for your body — without unnecessary restriction.

The low FODMAP diet can be life-changing for IBS — but only when done properly.
With the support of an Accredited Practising Dietitian, you can:

• Reduce symptoms
• Understand your unique triggers
• Improve gut health
• Enjoy a varied, confident, long-term way of eating

At The Nutrition Spot, we specialise in IBS and gut health and can guide you through the low FODMAP process step-by-step so you can finally get relief.

Book your gut health consultation