Starting a Low FODMAP Diet? Read This First (Before You Cut Out 20 Foods)
If you’ve ever been told to ‘just try Low FODMAP’ — and immediately felt overwhelmed — you’re not alone.
Most women I work with have heard of the Low FODMAP diet. Some have tried it on their own. Others have thought about it, then backed away the second they saw garlic, onion, and apples on the “no” list.
Totally fair.
The idea behind it is simple: FODMAPs are a group of fermentable carbohydrates that can trigger digestive symptoms—especially for people dealing with IBS, SIBO, or chronic bloating.
What’s less simple? Doing it properly. Or knowing if it’s even the right fit in the first place.
🥦 What actually happens on a Low FODMAP diet?
When people start this diet, it usually begins with a long list of foods to avoid. Garlic, cauliflower, beans, yogurt, apples—gone.
This is called the elimination phase, and it’s only meant to last a few weeks. The goal is to reduce the fermentable carbs that are feeding symptoms like bloating, gas, and cramping.
But here’s what I see happen all the time:
Someone feels a little relief, so they stay in that elimination phase way too long. Weeks turn into months. Food fear builds. Their gut might calm down, but their stress goes up — and now it’s not clear what’s helping and what’s hurting.
🙋♀️ Who usually tries it?
The women who come to me after trying Low FODMAP are often doing their best with the info they found online. They’ve already tried cutting dairy, adding a probiotic, swapping meals around… but nothing’s really worked.
For some of them, Low FODMAP did help (temporarily).
But without clear direction, they got stuck.
It’s not uncommon to see people living on 10 “safe” foods, afraid to branch out, and still feeling bloated.
Or constipated.
Or just completely confused by their body.
🧠 What I see work better
In practice, Low FODMAP can be useful—but only when it’s personalized, time-bound, and paired with real data.
When we understand what’s going on under the surface (with things like microbiome imbalances, low motility, or nervous system dysregulation), we can take a much more targeted approach.
It becomes less about cutting everything out—and more about calming inflammation, rebuilding tolerance, and supporting digestion properly.
💛 If this sounds familiar…
If you’re Googling food lists, feeling like your gut runs your life, and wondering why nothing sticks — you’re not the only one.
You don’t need a stricter diet. You need clarity.
📍This is exactly what I help my patients with every day.
If you’re ready for answers (and a plan that actually works), I’d love to meet you. Book a free discovery call
In health,
Dr. Renata, ND
References
Monash University. What is a Low FODMAP Diet?
Gibson PR, Shepherd SJ. Evidence-based dietary management of functional gastrointestinal symptoms: The FODMAP approach. J Gastroenterol Hepatol. 2010;25(2):252–258.
Staudacher HM, Whelan K, Irving PM, Lomer MCE. Mechanisms and efficacy of dietary FODMAP restriction in IBS. Nat Rev Gastroenterol Hepatol. 2014;11(4):256–266.
Halmos EP, Power VA, Shepherd SJ, Gibson PR, Muir JG. A diet low in FODMAPs reduces symptoms of irritable bowel syndrome. Gastroenterology. 2014;146(1):67–75.e5.