Understanding the Low FODMAP Diet: Who Can Benefit from It?
If you’ve experienced digestive issues like bloating, stomach pain, or irregular bowel movements, you may have heard about the Low FODMAP Diet as a potential way to find relief. Originally designed to help people with Irritable Bowel Syndrome (IBS), this diet is increasingly recognised for easing gut-related symptoms in other conditions, such as endometriosis when it affects the digestive tract. The Low FODMAP Diet was developed by researchers at Monash University, who remain at the forefront of FODMAP science and continue to refine this approach.
What Are FODMAPs?
FODMAPs are a group of short-chain carbohydrates found in many common foods. The acronym stands for:
Fermentable
Oligosaccharides
Disaccharides
Monosaccharides
And
Polyols
These carbs aren’t well absorbed in the small intestine and are quickly fermented by gut bacteria. This process produces gas and pulls water into the bowel which can cause symptoms like bloating, cramps, diarrhoea, and constipation.
What Is the Low FODMAP Diet?
The Low FODMAP Diet is a structured eating plan designed to reduce intake of these fermentable carbs to help manage gut symptoms. It typically follows three phases:
Elimination: All high FODMAP foods are removed for 4–6 weeks to reduce symptoms.
Reintroduction: Individual FODMAP groups are slowly added back to identify which types trigger symptoms.
Personalisation: Based on reintroduction results, a tailored, less restrictive diet is created for long-term management.
Elimination diets, such as the low FODMAP diet, have well-documented benefits in the literature when used appropriately. They can significantly alleviate physical symptoms and improve quality of life (QOL). However, unintended risks exist for patients, including food-related anxiety, nutritional deficiencies, and lack of access to appropriate diet education and professional nutrition guidance. In patients with irritable bowel syndrome (IBS), greater adherence to the low FODMAP diet has been associated with a higher likelihood of disordered eating behaviours. While this does not imply causation, it highlights the importance of careful monitoring and support. Further research is needed to explore this relationship, particularly given the limitations of existing studies. Working with a registered dietitian is essential to ensure balanced nutrition and successful management.
Who Can Benefit from the Low FODMAP Diet?
While the Low FODMAP Diet was originally developed for IBS, research suggests it may also benefit people with endometriosis who experience digestive symptoms like bloating, constipation, and diarrhoea. These symptoms often overlap with IBS, making dietary strategies useful for both conditions.
Irritable Bowel Syndrome (IBS)
IBS is a common digestive disorder characterised by abdominal pain, bloating, and altered bowel habits (diarrhoea, constipation, or both).
Recent research, including systematic reviews and meta-analyses of randomised controlled trials, confirms the Low FODMAP Diet’s effectiveness in reducing the most common IBS symptoms as well as individual symptoms like abdominal pain and bloating. For example:
One large meta-analysis found that people following the Low FODMAP Diet had nearly 50% greater improvement in IBS symptoms compared to those on standard diets. It also led to significant improvements in quality of life, especially for bloating and abdominal pain.
Network meta-analyses rank the Low FODMAP Diet above other dietary interventions (habitual diets and other dietary approaches like BDA/NICE dietary advice) for symptom relief.
Clinical trials show that about one-third of IBS patients respond clinically to the Low FODMAP Diet, with those experiencing more severe symptoms before starting the diet being more likely to benefit.
The diet also positively influences bowel habits by reducing stool frequency and improving stool consistency in many individuals.
Endometriosis with Gut Symptoms
Endometriosis is a condition where tissue similar to the lining of the uterus grows outside it, often causing chronic pain and inflammation. Many people with endometriosis also experience digestive symptoms like bloating, constipation, and diarrhoea symptoms that frequently overlap with IBS.
While research is still developing, some individuals with endometriosis and gut involvement have found that a Low FODMAP Diet helps ease digestive symptoms. In a clinical study led by Monash University, 60% of participants experienced meaningful improvements in bloating, abdominal pain, and quality of life within just two to four weeks on the diet.
Because endometriosis can also affect nutritional needs, it’s especially important to approach dietary changes with professional guidance. A registered dietitian can help tailor the Low FODMAP Diet to your needs, ensuring symptom relief without compromising nutritional balance.
Explore More Endometriosis and Nutrition
High vs Low FODMAP Foods: A Quick Look
Here are some common examples of high and low FODMAP foods. Remember that portion size matters, and some foods may be low FODMAP in small amounts but high in larger servings.
Top 10 High FODMAP Foods:
Garlic
Onion (especially white/brown)
Wheat and rye (in large amounts)
Apples
Pears
Watermelon
Honey
Lentils (in large portions)
Milk (cow, goat, sheep)
Cashews and pistachios
Top 10 Low FODMAP Foods:
Carrots
Zucchini (small portions)
Potatoes
Oats
Strawberries
Blueberries (small servings)
Firm tofu
Chicken, eggs, and fish (all protein is FODMAP-free)
Lactose-free milk or almond milk
Rice and rice noodles
For a more complete and accurate list, I highly recommend using the Monash University FODMAP App, which is regularly updated with food testing data.
Final Thoughts
The Low FODMAP Diet is a symptom management tool, not a cure for IBS or endometriosis.
Implementing the diet without professional guidance can risk nutritional deficiencies or overly restrictive eating patterns.
The reintroduction phase is crucial to identify personal triggers and ensure dietary variety long-term.
Always seek a proper diagnosis from a healthcare professional before starting this diet.
If you’re considering the Low FODMAP Diet but aren’t sure where to start, my Meal Roadmap service offers a 30-day personalised meal plan designed to fit your symptoms, preferences, and lifestyle. It’s all about creating a sustainable, balanced way of eating that works for you with expert guidance throughout the process.
Feel free to get in touch if you want to learn more or begin your journey towards better digestive health.
References
PMID: 40319391
PMID: 40221682
PMID: 27272325
PMID: 34376515
PMID: 33585949
PMID: 36384081
PMID: 34254719
https://www.monashfodmap.com/
