A Gentle Approach to the Low FODMAP Diet

Published on: 04/14/2020

You may have heard of the “FODMAP Gentle ” or FODMAP “Lite” diet. In this blog post, I will explain how it is different from the low FODMAP Diet and who might benefit from this approach.

The FODMAP Gentle Diet: A Lighter Approach

The low FODMAP diet is an evidence-based dietary approach to managing symptoms of Irritable Bowel Syndrome (IBS). It was developed by researchers at Monash University and is recommended for people who have an IBS diagnosis. It’s ideal for people who don’t have other major dietary restrictions (due to other conditions or multiple allergies), have a normal relationship with food (no eating disorders or maladaptive eating), and are able and willing to cook most of their meals.

However, when these conditions are not met, the FODMAP Gentle Diet can be an alternative approach. This more relaxed version only restricts the most common food triggers of IBS symptoms and allows you to eat a much more liberal diet overall.

Foods to Restrict on a FODMAP Gentle Diet

Grains: Wheat, barley, and rye

Vegetables: Onion, leek, garlic, cauliflower, and mushrooms

Fruit: Apple, pear, dried fruit, stone fruits, and watermelon; large quantities of fruit

Dairy: Milk, yogurt, and ice cream

Legumes: most beans and lentils, soybeans, hummus

Examples of foods to replace them with on a FODMAP Gentle Diet

Grains: Rice, processed corn products (tortillas, polenta), quinoa, gluten-free pasta

Vegetables: Kale, chard, carrots, red bell peppers, and all kinds of lettuce

Fruit: Kiwi fruit, citrus fruit, strawberries, blueberries, pineapple (in small amounts)

Dairy: Lactose-free milk and yogurt, hard cheeses

Legumes: small quantities of canned chickpeas and canned lentils, drained; edamame, tofu, and tempeh

In conclusion, the low FODMAP diet may not be suitable for everyone. However, a less restrictive version, the FODMAP gentle diet, can bring similar results. For many people, eliminating the major sources of FODMAPs can bring a significant reduction in IBS symptoms.

If you find that this way of eating has reduced most of your symptoms, you are ready to move on to discover your specific triggers. If you haven’t yet, that’s the time to seek the help of a trained dietitian who can guide you through the process of reintroducing the foods you had eliminated and help you figure out how to liberalize your diet long-term.  

Let’s work together

Book a free IBS Clarity Call today!

Jacqui portrait

I’m a registered dietitian with a passion for helping women with IBS find their way back to eating without fear of painful gut symptoms and without unnecessary diet restrictions.

Learn More About Me


Free Guide

Jacqui portrait

Discover how to find relief from bloating so you can feel comfortable in your favorite clothes without restricting your diet!

Download the Free Guide


Pin It on Pinterest

Share This