My Journey with IBS and the Low FODMAP Diet
As I approached my 40s, my relationship with food took an unexpected turn. What was once a source of joy became a daily struggle, marked by constant bloating, frequent bathroom visits, and unexplained weight gain. Despite eating less and healthier, my body seemed to rebel against me.
The Search for Answers
Initially, I attributed these changes to the natural aging process and hormonal shifts. However, the persistent discomfort led me to seek professional help. After consulting various practitioners, I experimented with eliminating wheat from my diet. While this provided some relief, it wasn’t the complete solution I needed.
A Turning Point
My health concerns escalated when I began experiencing chest pains reminiscent of unstable angina. Multiple hospital visits and tests ruled out heart issues, but the mystery of my symptoms remained unsolved.
Finally, A Diagnosis
It wasn’t until I found a doctor who took a holistic approach that I received a proper diagnosis: Irritable Bowel Syndrome (IBS) and non-alcoholic fatty liver disease. This revelation was a turning point in my health journey.
Discovering the Low FODMAP Diet
My doctor referred me to a dietitian who introduced me to the low FODMAP diet. This dietary approach has been a game-changer for managing my IBS symptoms.
What is the Low FODMAP Diet?
The low FODMAP diet is a research-backed dietary plan designed to alleviate symptoms of IBS and other digestive disorders. It involves reducing the intake of certain fermentable carbohydrates that can trigger digestive discomfort.
Benefits of the Low FODMAP Diet
- Reduced bloating and gas: By eliminating foods that ferment in the gut, this diet can significantly decrease bloating.
- Improved bowel movements: Many people experience less constipation and diarrhea on this diet.
- Decreased abdominal pain: The diet can help reduce the frequency and intensity of stomach cramps.
- Better overall well-being: Managing IBS symptoms can lead to improved mental health and quality of life.
My Low FODMAP Journey
I started with a strict 6-week elimination phase, gradually reintroducing high FODMAP foods afterward. Now, I maintain a diet that’s approximately 70% low FODMAP, which has dramatically improved my symptoms. (*Edited December 2024)
Tips for Success on the Low FODMAP Diet
- Consult a professional: Work with a registered dietitian to ensure you’re following the diet correctly and meeting your nutritional needs.
- Be patient: It may take some time to see improvements, but many people notice changes within the first 2-6 weeks.
- Keep a food diary: This can help you identify specific trigger foods during the reintroduction phase.
- Focus on what you can eat: There are many delicious low FODMAP alternatives to your favorite foods.
Conclusion
The low FODMAP diet has been transformative for me and many others with IBS. While it requires some effort and planning, the benefits of reduced symptoms and improved quality of life make it worthwhile. Remember, this diet is not meant to be a permanent restriction but rather a tool to identify your personal triggers and develop a sustainable, symptom-free eating plan.
About This Blog
In this blog, I will take you through my experience with IBS and the low FODMAP diet, my struggle with weight gain, and what I do to improve my health and fitness.
I also share my favourite low FODMAP recipes.
If you have also been diagnosed with IBS and have been recommended to follow a low FODMAP diet, I would love to hear your stories.
Within this blog, I also recommend some products and books (affiliate links). If you purchase anything I may receive a small commission for which I am very grateful.
I have also a Podcast about the Low FODMAP Diet & IBS
I am an avid podcasts consumer. I listen to podcasts shows many hours per weeek. I listen to them in my car, when driving to work, while I am cleaning the house, during my fitness exercises, I have them even playing in the background, while I am working on my blog. Podcasts are easy to consume and that is why I thought that would be the perfect media to further spread the word about the Low FODMAP Diet.
During the podcast I interview low FODMAP experts, such as doctors, specialised dietitians, nutritionists, fitness experts, low FODMAP diet and IBS bloggers, recipes creators, etc., they explain the details of the diet and of course talk about IBS and all those nasty symptoms.
I also interview IBS sufferers like me and you, who have found relief to their IBS symptoms by following a low FODMAP diet. Any other digestive issues sufferer, who have managed to feel better, by following a low FODMAP diet, are also welcome to participate as guest to this podcast.
The low FODMAP Diet & IBS podcast is available on iTunes, Stitcher and on my website.
Click here to check out the latest podcast episodes show-notes
Feel free to contact me, if you think your story is relevant and can help other IBS sufferers. Thank you.
XO Larah
Disclaimer:
Please note that I’m not a health professional. In this blog post and on the rest of this site, I am sharing my experience with IBS, with the low FODMAP diet, with food, health and life in general. This is purely my experience and it is not my intention to give you advice. When it comes to your health, diet, fitness etc., always seek the advice of your doctor or other qualified health provider.
Great blog Lara. I especially love the photo of the Kangaroo 🙂
Hello Larah, i have suffered most of my life with IBS issues . I also have Ehlers-Danlos which had caused a birth defect of a twist in the connection of my large and small intestines. I simply figured bloating and gut pain was normal.
At 40 after being diagnosed as a diabetic I have been going to diabetic education . This is where I met my dietitian. I mentioned I was dehydrated due to a month of constant liquid poop. And that it felt hot like lava. “Lava guts” was sadly normal even with me changing to gluten free a few years before.
I’ve now finished my elimination phase and I can’t say enough good about this diet. It has given me such gut peace. I don’t even care it is restrictive . The results are so amazing to me. The pain , bloating, tiredness, and muti bathroom visits have all stopped.
I can’t wait to start figuring what I can eat but don’t want this peaceful gut to go away. Happy FODMAP ppl it is a good thing !
Oh and I’ve lost 15 pounds and 4 inches around my middle and that’s only during elimination …… this is a gift .
Hello Suz, thank you so much for taking the time to write about your diagnosis and suffering. I really appreciate and I’m so happy for you that you have finally started to feel better thanks to the the low FODMAP diet. Here is an article I wrote that talks about the reintroduction of FODMAPs and that may be useful to you. https://www.lowfodmapdiets.com/ibs-diet/
Saying that there is no substitute to expert advise from a specialised dietitian, who can help you with reintroducing as many high FODMAP food that you can tolerate. Please keep in touch and let me know how you go with it. Love and hugs xo Larah
Hi Larah, I love your story and love that you are so passionate about bringing the IBS community together and are so committed to supporting low FODMAPers! It is SUCH a hard diet to navigate and IBS is such a complex disease state- I would love to chat about my passion project- The Gut Program http://www.thegutprogram.com which is a subscription box for low FODMAP dieters who are looking for support and help finding snacks and ingredients safe to eat on this diet!
Thank you Cory, all the best with your project.
I too have suffered for years with IBS with constant bloating after meals I actually look 9 months pregnant its so embarrassing. I live with constant dull pain in my stomach, and gluten makes me worse. I’m beside myself and feel so alone sometimes because knowone understands what I go through. I also have to watch garlic in foods they really do a job on my IBS too. Any tips you can provide will be greatly appreciated.
Hi Linda, I understand your pain and I do hope the low FODMAP diet can help you too. Have a look at this article, it explains the basic of the diet https://www.lowfodmapdiets.com/low-fodmap-diet-start-here/ On this website I provide you with my experience with IBS and the low FODMAP diet, but it’s always better to get the help of a specialised dietitian to guide you through the phases. Keep in touch and please let me know how you are. All the best xo Larah
After 3 years of problems and multiple drugs to treat symptoms and heart tests for this chest pain that is going on a year, you are the first I’ve found that matches my symptoms – exactly. I’m laying in bed after 10 trips to the bathroom in the last 2 hours, on hyoscyamine and percocet. I found multiple items I ate yesterday on the FODMAP list. Time to look at low FODMAP. Thank you for providing me a direction to take.
Hi Trisha, so sorry that you had to spend all that time in pain, not knowing what’s going on. I hope you will get the right assistance with your low FODMAP journey. Let me know how you go. Love, Larah
I would like to follow your blog and also share my story if that’s ok
Sure Kathleen, thank you for your message and yes please use the contact form to send me your story.x Larah
So glad to have found your site thank you for sharing …I have been struggling for so long…you look great and I feel encouraged to hope to feel better before too long -Thank you
Thank you for your kind words Marguerite. I hope the low FODMAP diet, will help you to feel better, as much as it has helped me. All the best.
You look great!!!!
Thank you! 😀