Starting the Low FODMAP Diet: What I Wish I Had Known
Starting the Low FODMAP Diet: What I Wish I Had Known
Written by Akari - Japanese Visitor to Australia & FodShop Marketing Consultant
I first came across the Low FODMAP diet about six years ago, when it was introduced on several Japanese websites as a way to manage Irritable Bowel Syndrome (IBS). At the time, I didn’t fully understand how it worked. I only knew that many foods were classified as “High FODMAP,” and avoiding all of them felt unrealistic. Rather than trying to do everything perfectly, I decided to start where I could and follow the diet in a way that felt manageable.
What I found most challenging wasn’t the food itself, but deciding what was actually safe to eat. In Japan, the same foods were sometimes listed as acceptable on one website and discouraged on another. Portion sizes and guidelines also varied, which made it difficult to know which information to trust. Constantly questioning my food choices became mentally exhausting, and the need to think carefully about every decision often felt more stressful than the meals themselves.
Things began to change when I discovered the ”Monash University FODMAP Diet App”. Using a trusted tool helped me better understand which foods were Low FODMAP and how portion sizes played a role. More importantly, it shifted my mindset. Instead of simply following rules, I started making informed decisions based on clear guidance and my own experience.
After moving to Australia, managing a Low FODMAP lifestyle became noticeably easier. Clear food labelling and the availability of FODMAP-certified products reduced much of the uncertainty around food choices. I also began to see the diet differently. Rather than treating Low FODMAP as an all-or-nothing approach, I learned to view it as a flexible, personal process—one that could be adjusted depending on my body, situation, and needs.
Having access to organised information and reliable options has been one of the most important factors in making the Low FODMAP diet sustainable for me. Specialist stores like FodShop play a helpful role, not just as places to buy products, but as sources of clarity and reassurance when navigating food choices.
Two products from FodShop that I personally find useful are:
When eating out or sharing meals with others, completely avoiding high FODMAP foods can be difficult. FODZYME® is an option designed to support the digestion of certain FODMAP components, such as fructans, GOS, and lactose, and can help make meals feel less stressful. The availability of both home-use and on-the-go sachets also makes it convenient in different situations.
FreeFod Low FODMAP Garlic Replacer
Garlic is another ingredient that can be challenging for people with IBS. This is made with low FODMAP ingredients, offering a way to add garlic-like flavour to everyday cooking without relying on fresh garlic.
For anyone just starting the Low FODMAP diet, what I wish I had known is it doesn’t have to be perfect, and feeling confused at the beginning is completely normal. With reliable information and supportive resources, following Low FODMAP can become far more manageable, and much less overwhelming.