I get asked this a lot. As usual, there is not just one answer but how long it takes for the low Fodmap diet to work and eliminate your irritable bowel symptoms depends on what type of IBS you have as well as on how accurately you do the diet. Learn more by watching the video.
The Transcript
Welcome to this video. Today I’m going to talk to you about a question that I often get asked and that is, “How long does it take before the low FODMAP diet actually starts to work?”
How long the diet takes to start working really depends on you, your type of irritable bowel syndrome and you individually. Because if you have diarrhoea, then everything is moving through your system really, really quickly and you are going to get results quickly. We are talking here about an accurate low FODMAP diet, not one where you’re dabbling with it and perhaps just taking out a few things, or eating too many of the low FODMAP foods in one meal. We’re talking about an accurate, careful diet.
If you do that, then you’re going to have results really quickly. And here is what one of my clients Ed said after the program. “After day one of being on the program, I felt much better. I was amazed at how quickly it worked.” And that’s exactly what can happen to you if you’ve got IBS with diarrhoea and you do the low FODMAP diet accurately.
Let’s say that you have IBS with constipation, everything moves through your system much more slowly, and so the results of changing your diet are seen more slowly, as well.
Let’s listen to what Sylvia said after my program. She had constipation, and about 40% of my clients have constipation and the other 60% diarrhoea, although there is a small group who swing between the two. Now after the program this is what she had to say, “It’s been a very enlightening experience. Within a couple of weeks I became more regular than I can ever remember. Life changing. I can now see my feet. No longer looking five months pregnant. No more belly full of wind, and to top it all I’ve lost a few pounds around my new-found flatter stomach.”
So there you go. It can be that quick. Now some people might take a little longer, but often because they’re having trouble adjusting to the diet and perhaps not following it exactly. But on the low FODMAP diet, if your only digestive problem is irritable bowel syndrome you will get one of these results. So please try this diet, and if you need to, contact me about helping you through this period. Thank you for watching and goodbye.
It’s great that by following the diet people can get quick results. I read an article this morning that said adding an ounce of coconut oil to your diet daily, you can improve your IBS symptoms. Have you heard that? xx
Those with IBS have to be careful about their fat intake because fat is a gut irritant. However, we need fat in order to be healthy and coconut oil is a good one to take. I do advise those with IBS with constipation to take 1 tsp of coconut oil in the morning to help move things along and to use olive oil with salads at other times. For cooking butter or coconut oil are the best choices – no hydrogenated oils, which are so unhealthy.
In other words, an ounce of coconut oil spread out over the day would be helpful as long as not too much other fat was consumed. But we are all different in our limits of how much fat we can consume before our symptoms are triggered and everyone has to find that for themselves.
I have been following the diet for 6 weeks. Some days are better than others. My problem is pain (gas) in my left groin area. My GI dr. says that is the lower colon. Many days I wake up with the pain and after 2 or 3 hours, it goes away. I would like to know if licorice, Splenda and catsup are safe to eat. Are products with corn syrup, not high fructose, okay to eat?
You are probably making a few mistakes on the diet if you still have bad days. It only takes one wrong food for the symptoms to return.
Licorice should be avoided. You would have to check the ingredients of the catsup. Some of them have high Fodmap ingredients. It is best to avoid Splenda as it is created in a chemical process that adds chlorine to it. Testing is now being conducted on the effect of natural and chemical additives on IBS sufferers because it is suspected that we should avoid them altogether. Stevia would be a good alternative if you need something sweet. But remember that we have to keep our sugar intake to a minimum, and it is better to get it from low Fodmap fruit, which at least has some nutrients in it.
Thank you for replying so quickly. I am reading nutritional guide info more carefully now. I have read conflicting info about whether honey is high or low FODMAP. Which is it? I know that high fructose corn syrup is high FODMAP. What is corn syrup?
There is a lot of downright inaccurate information on the internet unfortunately and a lot is out of date. Honey is definitely high Fodmap and will make you sick if fructose is one of your main triggers. Corn syrup is okay but HFCS is not. I made a video on how to find accurate information on the diet here: https://youtu.be/V3AspL8fzXQ
Did you ever find out what it is. That’s where my pain is also.
I’ve just received the info on FODMAP diet from my doctor as my IBS has just slowly re-occurred. Unfortunately, I’m off on holiday in a couple days and although I want to follow it, it’s not going to be completely ideal as you can’t completely control it when you’re in a new foreign country. I wake up with pains that last about an hour and I have diarrhoea, it then goes away and throughout the day the pain may come back for a short while. I know the general foods I should stay away from,but can you advise what to do while abroad? Are there pills I can take if an attack should occur, please help?? (I’ve heard of Beneffect for travel….maybe).
Thank you.
I would suggest you start the diet immediately. If you do it accurately, the diarrhea will disappear quickly. I am overseas in Hungary at the moment and I carry a laminated card with me when I go to restaurants. You should write on yours in the language of the country: No garlic, no onions, no lactose, no garlic. Show this to the staff whenever you order. It works well for me.
Good luck.
Hi I have suffered from Ibs for I would say 15 years, self diagnosed…my doctor finally reffered me to a dietician who reccomnded fodmap diet.
I eased myself into it because being asian cutting out chappattis is difficult. But I have decided no more. So yesterday was my first fodmap day. I still notice pain in my stomache which leads to back pain.
I just ate spinache using only the green part of spring knions, still bloated.
Please help.
My symptoms are also constipation for which I take macrohol, could this be a culprit?
The diet is complicated and so much more than a list of good foods/bad foods. I am not surprised you still have symptoms after just one day. This is also a diet about amounts and combinations of foods. Check out this video here: https://www.youtube.com/watch?v=6yrz8dqrt8M
I watched the video. Thank you. But it was a bit confusing. All the low fodmap guides I have read do not have serving sizes listed, just foods but not the amounts allowed at one sitting or per day.
Where can I find that info?
Thank you!
You can find a food chart with amounts here: https://www.strandsofmylife.com/foods-can-eat-low-fodmap-diet/ The amounts are per meal.
Hi, I have just started a strict fodmap diet this week so hoping that I get a positive reaction over the next few days. I do a lot of sport and exercise, and wondered if there is a protein supplement that I could take that is low in fodmap, conscious that often the powders are made from milk in some way? I haven’t used a protein supplement previously.
Here is a good article on low Fodmap protein powders: https://www.ibsfree.net/news/2014/5/23/fodmaps-and-protein-powders?rq=protein%20powder
I’m IBS-D for 7 years and I just started my Fodmap diet 2 weeks ago. I had some bad days during this period and I think I’m doing something wrong. I’m following the Monash University application for mobile phone where I can find a list of food I can or can’t have. White or brown sugar is something that appears as low fodmap, and I use it in a daily basis to sweeten coffe, lemon juice and black tea. Also, I’m taking some Lactose Free Milk and Iced tea with lemon. Do you think that some of these foods may be causing diarrhea?
The diet is very complex and so much more than just a list of food. It is about amounts and combinations. You also have to look at other non-Fodmap gut irritants like fibre, fat, alcohol and caffeine. You must keep sugar levels very low even though certain sugars are low Fodmap – they become high Fodmap at a certain level. Have tea only once a day since caffeine is a gut irritant.
I just started the elimination 3 days ago. I have ibs-c. I’m following it as strict as possible and have also cut out other irrotants such as drinks with sweetener in, coffee, tea and i have switched to stevia not sucralose for things like porridge. I’m still extremely bloated and my guts feel horrible. How long into the elimination phase should I start noticing improvements in symptoms? My symptoms are extreme bloating, constipation and tummy ache
Make sure you are getting the amounts and combinations right for the diet. Watch this video to make sure you are getting them right. https://www.strandsofmylife.com/combinations-accumulation-fodmaps-plus-thai-shrimp-salad/
Also, you have to work on your constipation at the same time. Watch the video here for constipation: https://www.strandsofmylife.com/6-steps-to-eliminate-constipation/
Once you get everything right, the improvement should be pretty rapid.
I started the low fox map diet eight days ago and have been pretty strict almost no low fodmap items. I have eliminated diet soda, Splenda and have switched to sugar and lactose-free milk for coffee -2 cups a day.
I am diabetic as well and this diet is rather conflicting with that.
If anything I am having more severe diarrhea and intestinal discomfort than I had before I started the diet
I have had problems with this for 25 + years
I went to a Internetist And they tested for Crohn’s, cancer, and they tested for Crohn’s, cancer And IBS- all negative. I am now with an allergy sp I am now with an hour allergy specialist and he put me on the fodmap diet while testing for celiac disease
Help
Hi My IBS condition has constipation , bloating,painful groin and the upper leg I’ve just discovered by myself what has been troubling me for 6 months now Do you think I need a dietician or a certain program to stick to Please help
Most people need an expert to help them with the low Fodmap diet especially if you have constipation. Check out my coaching programs here: https://www.strandsofmylife.com/coachingprograms/. Otherwise, look around my website at the articles and videos – there is a ton of information on the site that you may find useful.