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3 Ways To Get Started On The FODMAP Diet

Have you been told to follow the FODMAP diet for your IBS but you’re completely OVERWHELMED by how to get started?

  • I was just like you when I started.

  • I was overwhelmed when I began.

  • I struggled with painful bloating, nausea, constipation and diarrhoea.

  • I struggled knowing what foods to eat.

You might not even know exactly what the FODMAP diet is! If, so you're not alone and if you are anything like me, you were probably told to follow the FODMAP diet by your doctor, but weren't told what it was or given any specific information on how to follow it. The FODMAP diet is actually a therapeutic diet, which means that is it used as part of the medical management, or treatment, of IBS. Research shows that the low FODMAP diet can help improve gut symptoms in up to 75% of people with IBS, which is 3 in 4 people. Pretty amazing right?!

If you’re struggling with overwhelm, here are 3 things you can do TODAY to get started on the FODMAP diet:

1. Swap regular wheat bread for low FODMAP options. These include spelt, sourdough or gluten free. An important thing to keep in mind is that you don’t have to go gluten free to manage your IBS, unless you have been diagnosed with coeliac disease. In fact, many gluten free foods are high in FODMAPs, which can cause symptoms.

2. Swap your dairy foods to low lactose and low FODMAP options. These include lactose free milk, Greek yoghurt, soy milk made from soy protein and hard cheeses. Similar to gluten, going dairy free is not necessary to manage IBS, unless you have a diagnosed dairy allergy. There are still loads of low FODMAP options you can enjoy!

3. Don’t forget about lifestyle habits! This is one of the most common reasons I see people being unsuccessful on the FODMAP diet. You might think it is actually the low FODMAP diet that isn’t working, rather than your lifestyle habits causing symptoms. These including eating habits, exercise, sleep and stress management.

Following the FODMAP diet doesn’t need to be complicated. I teach my clients how to follow the FODMAP diet and regain control of their IBS WITHOUT the overwhelm and stress of having everything be perfect.

Nobody’s perfect and your diet doesn’t need to be in order to start!


If you're feeling stuck and would like to learn more about how I can help you break free from the cycle of discomfort and unpredictability of living with IBS, CLICK HERE to book a Complementary Strategy Call and let's chat about your journey to finding lifelong relief and reclaiming your confidence and control over your IBS!



  1. Gandy J & the British Dietetic Association. Manual of Dietetic Practice–Fifth Edition. 2014: 460-466.

  2. Gibson PR, Shepherd SJ (2010). Evidence-based dietary management of functional gastrointestinal symptoms: The FODMAP approach. Journal of Gastroenterology and Hepatology. 25: 252–258.

  3. Monash University. The 3 steps of the FODMAP diet [Internet]. Cited 2019 April 22. Available from:

  4. Monash University. Monash University Low FODMAP DietTM Application for Android. Cited 2019 April 22.

  5. National Institute for Health and Care Excellence (NICE) (2008). Irritable bowel syndrome in adults: Diagnosis and management of irritable bowel syndrome in primary care. CG61.

  6. Tuck C & Barrett, J (2017). Re-challenging FODMAPs: the low FODMAP diet phase two. Journal of Gastroenterology and Hepatology. 32 (Suppl 1): 11–15.


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