Causes, Symptoms & Low FODMAP Diet

Causes, Symptoms & Low FODMAP Diet

Knowledge Is the First Step to Feeling Better

Irritable Bowel Syndrome (IBS) affects millions of people globally. The constant worry around food choices and the unpredictability of symptoms can significantly impact quality of life 1 At FODMAP Friendly, we believe everyone deserves to eat with confidence. We’re here to support you on your journey toward relief, offering scientifically tested and certified foods, along with clear, reliable information.

Understanding what’s happening in your gut is the first and most important step. Our goal is to empower you with the knowledge you need to take back control of your digestive health.

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What Is IBS?

Irritable Bowel Syndrome (IBS) is a common disorder of the gut-brain interaction. It involves disrupted communication between the brain and the gut, often combined with increased gut sensitivity and abnormal bowel movements 2 3 Symptoms such as abdominal pain, bloating, and changes in bowel habits may be triggered or worsened by factors like stress, certain foods, or imbalances in gut bacteria. While these symptoms can be distressing and disruptive, it’s important to understand that IBS does not cause permanent damage to the digestive tract 4 5

The exact cause of IBS remains unclear, but contributing factors may include altered gut motility, food sensitivities, and disturbances in gut-brain signalling. A major dietary factor? FODMAPs; short-chain carbohydrates that are poorly absorbed in the gut and can trigger symptoms in sensitive individuals 6

Global IBS Stats

You are far from alone, IBS is much more common than most people realise, affecting millions of individuals worldwide. At FODMAP Friendly, we’re committed to making trusted information, practical tools, and professional support more accessible for those living with IBS.

An estimated 10–15% of the global population is affected by IBS 7

In comparison, coeliac disease affects around 1% of people worldwide 8

IBS is the most commonly diagnosed gastrointestinal disorder globally 1

Despite its prevalence, around 70% of individuals experiencing IBS symptoms do not seek medical advice 9

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Common IBS Symptoms

IBS symptoms can vary from person to person and these symptoms can have a significant impact on daily activities, emotional wellbeing, and overall health 1 4 The symptoms typically include:

Bloating & Abdominal Distension

Often triggered by the fermentation of FODMAPs, leading to water and gas buildup 6

Cramping or abdominal pain

Discomfort is often relieved after a bowel movement 2

Altered Bowel Habits:

This can include diarrhea, constipation, or an unpredictable mix of both 1 5

Excess Gas:

A frequent and often uncomfortable result of fermentation in the gut 6

Symptom Triggers

Identifying your personal triggers is key to managing symptoms effectively. While high FODMAP foods are among the most common dietary triggers, other factors can also play a role:

Stress & Anxiety:

The brain-gut connection is strong; stress and anxiety can intensify gut symptoms. People with IBS are up to three times more likely to experience anxiety or depression 3 4

Hormonal Fluctuations:

Many individuals report changes in IBS symptoms related to their menstrual cycles. This is likely due to fluctuations in estrogen and progesterone levels, which can affect gut motility, pain sensitivity, and overall symptom severity 10.

Sleep Disruption:

Poor-quality sleep can disrupt the body’s natural hormonal balance, including melatonin and cortisol levels, that are closely linked to digestive function and inflammation. Disrupted sleep may exacerbate IBS symptoms by impacting the gut-brain axis and increasing stress responses 11

Gut Irritants:

Certain foods and drinks are known to irritate the gut, even non-FODMAP foods, and may trigger or worsen IBS symptoms in some individuals. Common gut irritants include alcohol, caffeine, high-fat foods, spicy foods, and carbonated beverages. These substances can increase gut sensitivity, alter digestion speed, and contribute to symptoms 12

IBS Treatments

Managing IBS often requires a personalised approach. For many, the low FODMAP diet is a clinically proven strategy to identify and reduce food related triggers 6 13

Getting an Accurate Diagnosis

Before beginning any treatment, it is essential to receive a proper diagnosis from a healthcare professional. IBS symptoms can be similar to those of other gastrointestinal conditions, such as coeliac disease or inflammatory bowel disease (IBD), which must be ruled out 5

Many people face delays and frustration during their diagnostic journey. If you feel your symptoms have been dismissed or minimised, please know that your experience is valid, and support is available.

Many people face delays and frustration during their diagnostic journey. If you feel your symptoms have been dismissed or minimised, please know that your experience is valid, and support is available.

  • Diagnosis requires ruling out other digestive disorders.
  • Self-diagnosis is not recommended.
  • A proper diagnosis helps tailor effective treatment.
  • Seek advice from a qualified healthcare professional such as a doctor, GP, physician, or gastroenterologist.

Why Diet Matters in IBS Management

For many people with IBS, food is one of the main triggers of symptoms. Figuring out what to eat can feel overwhelming, but that’s where the low FODMAP diet comes in. This practical, evidence-based approach helps reduce discomfort by identifying specific food trigger 6 14 15

With the guidance of a dietitian, the diet involves temporarily removing certain fermentable carbohydrates, then gradually reintroducing them to identify which foods trigger your symptoms. This step-by-step process helps create a personalised plan that supports your gut health.

When shopping, look for the FODMAP Friendly logo, this means the product has been tested and certified to be low in FODMAPs, and is suitable across all three phases of the low FODMAP diet, helping you eat with confidence 16

Learn more about the low FODMAP diet here

It’s Not Just What You Eat

While food plays a key role in managing IBS, lifestyle changes can also make a big difference. For some people, they may be even more effective than dietary adjustments; for others, these strategies can enhance symptom management:

Mental Health Support

Techniques such as mindfulness, and gut-directed hypnotherapy can help reduce stress and improve how your gut and brain communicate, which may ease the severity of IBS symptoms 3 4 17

Physical Activity

Regular gentle movement like walking and yoga can support digestion, reduce stress, and improve overall emotional wellbeing, making it a valuable part of IBS management 18

Medication

Certain over-the-counter or prescription medications, such as antispasmodics, laxatives, or antidiarrhoeals, can help manage specific IBS symptoms 5

Other Dietary Strategies

In addition to the low FODMAP diet, adjusting fibre intake or reducing other common gut irritants may help some individuals better manage their symptoms 19 reduce symptoms.

Frequently Asked Questions

For people with IBS – find a FODMAP trained dietitian
For dietitians – learn more about FODMAP training

There’s a lot of confusion around what the low FODMAP diet is, and what it isn’t. We’re here to clear things up, along with the facts to help you navigate the diet with confidence.

Q. What is IBS?

A common disorder of gut-brain interaction that triggers symptoms such as bloating, abdominal pain, and changes in bowel habits 2 .

Q. What are FODMAPs?

A group of short-chain carbohydrates that are poorly absorbed in the gut and can trigger symptoms in people with IBS 6.

Q. Should I try the Low FODMAP Diet?

Only after consulting a medical professional and confirming an IBS diagnosis. Many conditions share similar symptoms and must be ruled out before a diagnosis of IBS can be made. FODMAPs are also full of prebiotic fibres, meaning they’re good for you because they feed the healthy bacteria in our gut, providing they don’t trigger any symptoms 6 14 .

Q. Who should follow the Low FODMAP Diet?

It’s not recommended for everyone, particularly those who are pregnant, at risk of malnutrition, or have a history of disordered eating. Always consult a dietitian or doctor before making significant dietary changes and always conduct the diet with the guidance of an IBS trained dietitian. You can find one near you inside our free app 14 16 .

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References

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  2. Ford AC, Lacy BE, Talley NJ. Irritable bowel syndrome. N Engl J Med. 2017;376(26):2566–78. doi:10.1056/NEJMra1607547↩↩↩
  3. Mayer EA. The neurobiology of stress and gastrointestinal disease. Gut. 2000;47(6):861–9. doi:10.1136/gut.47.6.861↩↩↩
  4. Black CJ, Ford AC. Global burden of irritable bowel syndrome: trends, predictions and risk factors. Nat Rev Gastroenterol Hepatol. 2020;17(8):473–86. doi:10.1038/s41575-020-0285-8↩↩↩↩
  5. Lacy BE, Pimentel M, Brenner DM, et al. ACG clinical guideline: management of irritable bowel syndrome. Am J Gastroenterol. 2021;116(1):17–44. doi:10.14309/ajg.0000000000001036↩↩↩↩
  6. 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. doi:10.1053/j.gastro.2013.09.046↩↩↩↩↩↩↩
  7. Canavan C, West J, Card T. The epidemiology of irritable bowel syndrome. Clin Epidemiol. 2014;6:71–80. doi:10.2147/CLEP.S40245↩
  8. Lebwohl B, Sanders DS, Green PHR. Coeliac disease. Lancet. 2018;391(10115):70–81. doi:10.1016/S0140-6736(17)31796-8↩
  9. Palsson OS, Whitehead WE, van Tilburg MA, et al. Development and validation of the Rome IV diagnostic questionnaire for adults. Gastroenterology. 2016;150(6):1481–91. doi:10.1053/j.gastro.2016.02.014↩
  10. Heitkemper M, Chang L. Do fluctuations in ovarian hormones affect gastrointestinal symptoms in women with irritable bowel syndrome? Gend Med. 2009;6(Suppl 2):152–67. doi:10.1016/j.genm.2009.03.006↩
  11. Jarrett ME, Burr RL, Cain KC, Hertig V, Weisman P, Heitkemper MM. Sleep disturbances in women with irritable bowel syndrome. J Womens Health. 2000;9(9):927–30. doi:10.1089/152460900750020887↩
  12. Monsbakken KW, Vandvik PO, Farup PG. Perceived food intolerance in subjects with irritable bowel syndrome – etiology, prevalence and consequences. Eur J Clin Nutr. 2006;60(5):667–72. doi:10.1038/sj.ejcn.1602352↩
  13. Staudacher HM, Whelan K. The low FODMAP diet: recent advances in understanding its mechanisms and efficacy in IBS. Gut. 2017;66(8):1517–27. doi:10.1136/gutjnl-2017-313750↩
  14. ref:6↩↩↩
  15. Monash University. The low FODMAP diet [Internet]. Melbourne: Monash University; c2023 [cited 2025 Aug 25]. Available from: https://www.monashfodmap.com↩
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  17. Miller V, Whorwell PJ. Hypnotherapy for functional gastrointestinal disorders: a review. Int J Clin Exp Hypn. 2009;57(3):279–92. doi:10.1080/00207140902881298↩
  18. Johannesson E, Ringström G, Abrahamsson H, Sadik R. Intervention to increase physical activity in IBS patients: a randomized controlled trial. Am J Gastroenterol. 2011;106(5):915–22. doi:10.1038/ajg.2010.480↩
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