NATUROPATHIC DOCTOR IN ONTARIO
The Low FODMAP Diet for IBS
What It Is and How to Do It Safely
Low FODMAP Diet for Irritable Bowel Syndrome
If you’ve been diagnosed with IBS, there’s a good chance someone has mentioned the low FODMAP diet.
It’s one of the most researched dietary strategies for IBS, and many people experience less bloating, gas, and pain when they follow it correctly.
But it’s also restrictive, confusing, and not meant to be a lifelong way of eating. Let’s break it down.
What are FODMAPs?
FODMAPs are certain types of carbohydrates that are poorly absorbed in the small intestine and easily fermented by gut bacteria. They can draw water into the gut and increase gas, which may trigger IBS symptoms in sensitive people.
FODMAP stands for:
Fermentable
Oligosaccharides (fructans, GOS)
Disaccharides (lactose)
Monosaccharides (excess fructose)
And
Polyols (sorbitol, mannitol, etc.)
These are found in many otherwise healthy foods like:
Wheat, onions, garlic
Certain fruits (apples, pears, stone fruits)
Legumes
Some dairy products
Certain sweeteners (like sorbitol)
Does low FODMAP actually work?
Yes—for many people with IBS, it does.
Multiple clinical trials and meta-analyses show that a low FODMAP diet can significantly reduce IBS symptoms, including pain, bloating, and overall symptom severity, compared to usual diets.
Roughly 50–70% of people with IBS respond to the diet when it’s done properly and with guidance.
Important: It’s not meant to be forever
A lot of people get stuck in a long-term “food fear” phase because they treat low FODMAP as a permanent list of “good” and “bad” foods.
That’s not how it was designed.
The low FODMAP approach has three phases:
Elimination (usually 2–6 weeks)
Reduce high-FODMAP foods to see if symptoms improve.
Reintroduction / Challenge
Systematically reintroduce specific FODMAP groups (like lactose, then fructans, then polyols) to see which ones you react to and at what dose.
Personalization
Build a long-term diet that includes as many tolerated foods as possible, while limiting only the specific FODMAPs that trigger your symptoms.
The goal is food freedom with awareness, not lifelong restriction.
Naturopathic support for low FODMAP
A naturopathic doctor can help you:
Decide if low FODMAP is actually appropriate (it’s not needed for everyone with IBS)
Make sure your diet is still nutritionally complete
Avoid staying in elimination too long
Integrate other evidence-based diets, like Mediterranean, if low FODMAP feels too restrictive or not fully effective
Layer in microbiome support, stress strategies, and movement so you’re not relying on diet alone
Who shouldn’t do low FODMAP alone?
Low FODMAP may not be ideal to do solo if you:
Have a history of disordered eating or food anxiety
Are underweight or struggling to maintain weight
Have very limited food access or cooking capacity
Feel overwhelmed by dietary rules
In those cases, we can modify or soften the approach—or use other strategies entirely.
If you’ve been told to “just Google low FODMAP” and are now overwhelmed by lists and conflicting advice, working with a practitioner can turn this from a confusing project into a structured, time-limited experiment.
Dr. Sarah Goulding, Naturopathic Doctor
Dr. Sarah Goulding is a licensed naturopathic doctor in Ottawa Ontario and has a BSc in neuroscience and biology from Dalhousie University (2004), and did her 4-year naturopathic training at the Canadian College of Naturopathic Medicine (2010). She’s since accumulated over a decade of clinical experience, and refined her practice to focus on women’s health and digestion. She is licensed and registered as a Naturopathic Doctor in Ontario by The College of Naturopaths of Ontario (CONO) and is a member of the Canadian Association of Naturopathic Doctors (CAND) and the Ontario Association of Naturopathic Doctors (OAND).
Dr. Sarah Goulding blends science and compassion, and acts as a personal health researcher to help you navigate your health. Tools that she uses include nutrition, supplements and botanicals, bioidentical hormones, and lifestyle modifications. The closer you get to the root cause, the gentler the therapies needed to resolve the issue.
Dr. Elizabeth Miller, Naturopathic Doctor
Dr. Miller completed her doctor or naturopathic medicine degree at the Canadian College of Naturopathic Medicine, and holds a Master’s and Bachelor’s of science in Human Health and Nutrition from the University of Guelph. Her extensive knowledge of nutrition and her strong foundation in scientific research allows for a very thorough approach to your care. She is licensed and registered as a Naturopathic Doctor in Ontario by The College of Naturopaths of Ontario (CONO) and is a member of the Canadian Association of Naturopathic Doctors (CAND) and the Ontario Association of Naturopathic Doctors (OAND).
She is passionate about teaching holistic health to help women understand their bodies and get to the root cause of their health issues. Her areas of special interest include women’s health, hormonal health, gastrointestinal health, and pediatrics.
Dr. Janna Fung, Naturopathic Doctor
Dr. Janna Fung is a licensed naturopathic doctor with a special interest in dermatology and women’s health. She has a passion for evidence based preventative medicine and strives to empower patients with the knowledge to achieve their optimal health. She understands collaborations is the only way to develop realistic sustainable health/wellness results and strives to develop individualized health goals with patients.
