You've been diagnosed with IBS. Now what?
If you're feeling overwhelmed, you're not alone. Most people have no idea where to begin. So let me give you a simple starting point.
Step 1: Rate your symptoms
On a scale of 1-10, how severe are your symptoms right now?
6-10: Manageable. Uncomfortable, but you can get through your day.
5: In-between. Some days are fine, others are rough.
1-4: Severe. It's affecting your life in a big way.
Your score determines your approach.
If you scored 6-10: The gentle approach
You don't need to overhaul everything. Start slow.
Each week, significantly reduce one FODMAP group from your normal diet. Wait a week. See how you feel.
If you notice improvement, reintroduce that food to a level you can tolerate. Then move on to the next FODMAP.
Work through them all. Then focus on building variety, aim for more than 30g of fibre per day and 30+ different plant foods per week.
If you scored 1-5: The full approach
When symptoms are severe, a more structured lower FODMAP diet can help.
This means reducing all FODMAPs at once for a period, then reintroducing them one at a time to find your triggers.
Once you know what works for you, you move into personalisation, eating in a way that suits your gut, not someone else's.
Mistakes to avoid
Forgetting the hidden stuff. FODMAPs sneak into spice mixes, sauces, and processed foods. Check labels.
Stacking FODMAPs. Eating multiple moderate-FODMAP foods in one meal can add up. It's not just about individual foods, it's the total load.
Giving up too early. It can take days to weeks to notice a difference, especially if your symptoms are severe. Be patient.
Ignoring stress. IBS isn't just about food. The gut-brain connection is real. Stress can trigger symptoms even if your diet is perfect.
Need a hand?
I've put together a recipe book designed specifically for people with IBS, with portions worked out, gut ratings, and a reintroduction guide built in.
It won't fix everything. But it'll make the food side a lot easier.
If you're experiencing IBS symptoms, please work with your GP. This post is for general guidance and doesn't replace medical advice.