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Irritable Bowel Syndrome

Have you ever wondered why you may be experiencing extra gas or why you feel bloated?

Gut health issues are a major concern but often can improve with changes in your diet. Irritable bowel syndrome (IBS) is a gut issue relating to how your gut including your bowel, functions.

Many factors can increase your chance of IBS symptoms, these include stress, poor diet, lack exercise and sleep.

The most common symptoms people report is below, do you experience these yourself?

IBS symptoms

IBS Symptoms sourced from Metamusal’s 5 Ways to Get Relief from IBS


If yes, what can a dietitian do to help you?

  1. Explore your triggers for these symptoms
  2. Trial a diet that can test for any FODMAP* intolerances, the FODMAP* DIET
  3. Work with you to help you improve stress levels.
  4. You can also try some meditation, or activities that get your mind relaxed
  5. Work with your GP to identify if you need a breath test or other tests to help identify your dietary triggers

Working with a dietitian helps you understand your gut physiology, that is how your body reacts to the foods you eat. By identifying these foods, we can start to build a personal plan to help you gut feel comfortable again. To do this, a dietitian will take you through the FODMAP DIET Process.

What is FODMAP Diet?

A FODMAP diet works initially on lowering the foods that contain FODMAPS, these are Fermentable Oligosaccarides, Disaccarides, Monosaccarides, And Polyols – these are naturally occurring types of sugars. Research has found that around 80% of people with IBS can improve their symptoms with this diet, in 3 steps:


For 2-6 wks Food challenges to identify what foods affect your gut Fully identified foods that trigger your IBS


Did you know FODMAPs are fermented in the colon (Large bowel) and it takes on average 4-24 hours for a food to reach the colon after being eaten. In some extreme cases lactose, a disaccharide, has been shown to induce symptoms in 30-60 minutes!


If you have those gut symptoms, have been diagnosed with IBS and want a guide thru the FODMAP diet, you can see one of the 360me Nutrition Dietitians for more information and advice tailored to your needs by calling us on 82781111, or booking online here.




  • Gibson, P. R. and Shepherd, S. J. (2010), Evidence-based dietary management of functional gastrointestinal symptoms: The FODMAP approach. Journal of Gastroenterology and Hepatology, 25: 252–258. doi:10.1111/j.1440-1746.2009.06149.x
  • Marsh et al (2016) Does a diet low in FODMAPs reduce symptoms associated with functional gastrointestinal disorders? A comprehensive systematic review and meta-analysis. Eur J Nutr 55:897-906.
  • Nanayakkara WS, et al (2016) Efficacy of the low FODMAP diet for treating irritable bowel syndrome: the evidence to date. Clinical and Experimental Gastroenterology. 2016;9:131-142. doi:10.2147/CEG.S86798.
  • Staudacher, H & Whelan, K 2017 –  Review of recent advances & efficacy of the low FODMAP diet https://www.ncbi.nlm.nih.gov/pubmed/28592442
  • Irritable bowel syndrome, Harvard Health Publishing, 2018, < https://www.health.harvard.edu/a_to_z/irritable-bowel-syndrome-ibs-a-to-z>
  • Low FODMAP diet resources, Monash University, 2019, <https://www.monashfodmap.com/about-fodmap-and-ibs/fodmap-diet-resources/>
  • Fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAPs) and nonallergic food intolerance: FODMAPs or food chemicals?, Therap Adv Gastroenterol. 2012 Jul; 5(4): 261–268. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3388522/>
  • Image Source: https://www.metamucil.com.au/en-au/articles/understand-your-gut/5-ways-to-get-relief-from-ibs

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