When 'Eating Clean' Isn't Enough: My Journey with IBS and the Low FODMAP Diet
For years, I was trapped in a frustrating cycle with my gut.
I’m no stranger to digestive issues. As a kid, I knew I had irritable bowel syndrome (IBS) but I didn’t know much about it, didn’t take it seriously, and it slipped my mind. However, after too many years of being in denial and tired of feeling like crap no matter what I ate—no matter how clean and healthy—I decided to get down to the bottom of it.
The older I got, the more I became in tune with my body, and I stopped just eating like a bodybuilder 80% of the time. I decided to take action. About 6 or 7 years ago, I deep dived into all things IBS and made a commitment. I already knew a lot of the things I couldn't eat, but there were things still causing flare-ups, so I went ahead and did the slow process of an elimination diet.
The hardest part for me was making the identity shift and finally owning my restrictions—that I couldn't eat bread, a lot of dairy, artificial sweeteners, dried fruit, etc. (the list is long). So now I follow a low FODMAP diet and it’s been a game-changer. I feel better, look better, and my mood has greatly improved.
If you are currently where I was 7 years ago, here are the tools, resources, and tips that helped me navigate the chaos:
The MONASH App: It’s not free, but it is a low-cost, one-time fee and it’s a game-changer. You can look up any food and it will tell you if it’s high, low, or medium FODMAP and what quantities are safe.
Jessie Wong (@ibs.dietitian): I discovered Jessie Wong on Instagram and signed up for her program. She changed my life with TONS of amazing resources for navigating a low FODMAP diet.
Keep a Food Journal: Sometimes a flare-up won’t show up until a week later. I can’t tell you how many times I’d get a flare-up and think, “I’ve been eating so well all week,” only to later remember I had a slice of bread 5 days prior.
Pay Attention to "FODMAP Stacking": Things pile up. Having one slice of bread may be okay, and you’re like, "Okay, I can eat bread." But then you eat bread and a chunk of cheese, or two slices of bread, and you start seeing a problem. Your tolerance works like a bucket filling up with water—eventually, it overflows.
Gluten-Free ≠ Low FODMAP: This is the biggest catch and thing to be aware of. A lot of gluten-free items (especially baked goods and bars) have added ingredients like chicory root, inulin, or high-FODMAP sweeteners that are incredibly high in FODMAPs. Always read the labels!
Pack Your Own Snacks: Let people know about your restrictions, and keep snacks and food with you in your bag. I always keep meat sticks, rice cakes, and an approved protein or nut bar on me just in case.
Are you stuck in the loop of eating clean but still dealing with a bloated gut? Drop a comment below and let’s talk about it!