What is IBS?

Irritable Bowel Syndrome (IBS) is a common digestive issue that changes how your gut works. While it doesn’t visibly harm the digestive system, it can cause ongoing symptoms that affect your daily life.

About 1 in 7 people worldwide have IBS, making it one of the most common gut health problems.

Common symptoms of IBS

People with IBS may have different symptoms that can change over time. Common symptoms are:

• Abdominal pain or discomfort
• Bloating and visible swelling of the abdomen
• Excessive gas
• Changes in bowel habits (diarrhoea, constipation, or both)
• Urgency to use the toilet

Why IBS symptoms occur

Experts don’t fully understand what causes IBS. However, research shows that certain foods can trigger IBS symptoms.

Some carbohydrates, called FODMAPs, aren’t absorbed well in the small intestine. When they reach the large intestine, they can cause problems:

• They draw water into the gut
• They ferment and start to digest, producing gas
• This can stretch the walls of the intestine, causing pain, bloating, and changes in bowel habits. These effects are often stronger in people with sensitive stomachs.

What is the low FODMAP diet? Who can benefit?

FODMAPs are a group of short-chain carbohydrates (sugars) that the gut has difficulty absorbing, which may cause symptoms in people with IBS. They occur naturally in a variety of foods and food additives.

Among dietary strategies, the low FODMAP approach is one of the most extensively researched. Clinical studies, including randomised controlled trials and systematic reviews, show that it can be more effective at reducing IBS symptoms than general dietary advice in many individuals.

The 3-step low FODMAP approach

Step 1: Elimination

For a short period of time, foods high in FODMAPs are reduced from the diet.

This may help decrease occasional gas, bloating, constipation, and digestive discomfort.

Step 2: Reintroduction

Higher FODMAP foods are then gradually added back into the diet, one group at a time. This helps identify which foods are well-tolerated and which may contribute to occasional digestive symptoms.

Step 3: Personalise

Based on individual responses, a more flexible and balanced long-term eating plan is created. The goal is to expand food variety while supporting ongoing digestive comfort.

The low FODMAP approach is typically followed under the guidance of a qualified healthcare professional, such as a dietitian.

How probiotics fit into a gut health routine

People with sensitive stomachs often choose to include daily probiotics as part of a regular gut health routine.

Scientific evidence suggests that digestive comfort can be influenced by:

• Diet
• Stress
• Lifestyle habits
• Individual food sensitivities

Research also shows that people may respond differently to foods and wellness approaches, which is why personalised strategies are important.

For some individuals, small changes such as improving meal timing, adjusting eating habits, or reducing trigger foods may help support digestive comfort.