05. The Low FODMAP Diet for IBS: How to Identify Your Food Triggers & Reduce Bloating

IBS Nutrition Podcast by The IBS Dietitian

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Struggling with IBS symptoms like bloating, gas, diarrhea, or constipation? The Low FODMAP diet is a research-backed approach that can help you pinpoint your food triggers and finally find relief.

In this episode, IBS & FODMAP Dietitians Jessie Wong and Brooke Keenan break down how the Low FODMAP diet works, the three-step process to identify triggers, and common mistakes to avoid. Plus, hear a real success story about how our client Karen overcame severe bloating and IBS flare-ups by following the right approach.

In this episode, you’ll learn:

✔️ What is the Low FODMAP diet and how does it work for IBS?

✔️ The 3 steps of the Low FODMAP protocol: Elimination, Reintroduction, and Expansion

✔️ How to properly reintroduce FODMAPs without triggering symptoms

✔️ The biggest mistakes people make on the Low FODMAP diet (and how to avoid them)

✔️ The role of fiber and gut health when following a Low FODMAP diet

✔️ How a real client went from constant IBS flare-ups and ER visits to confidently managing her symptoms

Timestamps:

[0:00] Introduction – What is the IBS Nutrition Podcast?

[0:40] What is the Low FODMAP diet and how does it help with IBS symptoms?

[3:12] How FODMAP foods trigger bloating, gas, and diarrhea

[5:40] The 3 steps of the Low FODMAP diet (Elimination, Reintroduction, Expansion)

[8:29] How to properly reintroduce FODMAPs and test food tolerances

[12:18] Biggest mistakes people make on the Low FODMAP diet

[16:35] The importance of fiber, gut health, and prebiotic foods

[18:51] IBS success story: How Karen identified her IBS food triggers and stopped severe bloating

[22:22] Why elimination diets are not a long-term solution for gut health

[24:25] Free resources to help you follow the Low FODMAP diet correctly

Resources Mentioned:

🎓 Free IBS Relief Masterclass – Learn our 3-step approach to managing IBS: https://ibsdietitian.com/masterclass

🔗 Download your FREE Low FODMAP Starter Guide (grocery list, meal plan, and food swaps): https://ibsdietitian.com/resources/

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📷 Follow us on Instagram: @ibs.dietitian

🖥️ Free IBS Relief Masterclass: https://ibsdietitian.com/masterclass

💬 Join our IBS Facebook Community: IBS Support For Women

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