🌱 Navigating IBS with the Power of Food: A Dietitian's Perspective

 

🌱 Navigating IBS with the Power of Food: A Dietitian's Perspective

As a dietitian, wellness coach, and someone personally diagnosed with Irritable Bowel Syndrome (IBS) in my twenties, I've spent years exploring how dietary choices and lifestyle shifts can ease symptoms and support long-term well-being. Although IBS can be confusing and frustrating—especially when it comes to food—the concept of using “food as medicine” has never been more relevant.

That's why I felt it was time to revisit and update one of the most transformative tools I've come across: the low FODMAP diet.

💡 What is the Low FODMAP Diet?

If you're among the 10–20% of people dealing with IBS and haven’t heard of the low FODMAP diet, you're definitely not alone. I first learned about it years ago during the Greater New York Dietetic Association’s Annual Meeting, where the brilliant Kate Scarlata, RD, spoke about its benefits. Her presentation was a lightbulb moment—both for me personally and for many clients I've worked with since.

So, what exactly is FODMAP?

FODMAP = Fermentable Oligo-, Di-, Mono-saccharides And Polyols

These are types of short-chain carbohydrates that are poorly absorbed in the small intestine. When they reach the large intestine, they’re fermented by gut bacteria and can draw excess water into the gut—often leading to bloating, gas, abdominal pain, and changes in bowel habits like diarrhea or constipation.

🥦 How the Low FODMAP Approach Works

The diet is typically done in two phases:

1. Elimination (2–6 weeks) Remove high-FODMAP foods to reduce symptoms.

2. Reintroduction Gradually reintroduce FODMAP subgroups—one at a time and in small amounts—to identify which ones trigger symptoms.

*This I recommend being done under the guidance of a Registered Dietitian familiar with IBS and other coexisting conditions. A structured approach helps uncover your individual tolerance and opens doors to eating more freely again.

What I love most? Even if certain foods bother you now, there's a good chance you can enjoy them again in moderation once you've pinpointed your sensitivities!

🧠 Breaking Down the FODMAP Subgroups

Here’s a brief overview of each FODMAP type and some the foods they show up in:

FODMAP Type	Examples of Foods That May Cause Symptoms
Fructose (fruit sugar)	Mangoes, papayas, figs, honey, high-fructose corn syrup
Lactose (milk sugar)	Cow’s milk, yogurt, ice cream
Fructans (fiber)	Wheat, onions, garlic, inulin, chicory root, beer
Galactans (legume sugar)	Beans, dried peas, soy, lentils
Polyols (sugar alcohols)	Apricots, plums, sugarless candy/gum, sorbitol, xylitol

*For the most accurate guidance, I personally use the Monash University app—created by the team who developed the diet—to check food lists and updates.

🙌 Final Thoughts

Don’t be discouraged if the elimination phase feels restrictive—it’s temporary! With the right support and a bit of detective work, many people find tremendous relief and regain confidence in their food choices.

*This post is intended as an introductory guide, not a substitute for medical advice. Always consult a healthcare professional before making major dietary changes.

Here’s to feeling better and eating smarter—one bite at a time!

Here are a few low FODMAP recipes:

Sumer Squash Salad: 2 zucchini squash and 1 summer squash (washed and chopped as desired), 3 T. fresh lemon juice, 2 T. olive oil, 1 t. Dijon mustard (no onion), 1/3 cup crumbled feta cheese, fresh herbs: parsley, mint, basil as desired, ¼ c toasted pine nuts, salt and pepper to taste. In a medium bowl, combine the zucchini and summer squash. Whisk the lemon juice, olive oil, mustard, salt and pepper and drizzle over the squash. Toss in the feta, pine nuts and herbs. Serve immediately. 

Greek Turkey Burgers with Tzatziki Sauce: 1 pound ground white meat turkey, 1 pound ground dark meat turkey, ½ c fresh chopped dill, ½ c pitted Kalamata olives, juice of ½- lemon, 1 c reduced- fat feta cheese. Combine all ingredients for the burgers and mix well. Form into 8-10 burgers and grill until the internal temperature reaches 165 degrees F.

Tzatziki Sauce: 1 c plain Greek yogurt (or lactose free yogurt if you are doing the elimination diet), juice of ¼ lemon, ¼ c diced cucumber, 2 T. chopped fresh dill. Combine all ingredients and place a bit on top of burgers to serve. (Recipes adapted from blog.katescarlata.com)