What's A Low FODMAP Diet?

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols — these are all carbohydrates that can be tough for your gut to digest. When these carbs aren’t absorbed well, they ferment in your intestines, causing bloating, gas, and stomach pain.

A low FODMAP diet focuses on reducing foods that irritate your gut, like onions, garlic, wheat, and certain fruits, and replacing them with gentler options. It’s not about cutting out all your favourites; it’s about finding what works best for your body.

How Does It Help With Incontinence?

An upset stomach puts extra pressure on your bladder, leading to more leaks. It’s a chain reaction: digestive discomfort affects your whole lower abdomen. By managing your diet, you’re not just calming your gut—you’re easing strain on your bladder. Less pressure means fewer leaks and greater peace of mind.

When your gut feels good, managing incontinence is much easier.

The low FODMAP diet can also help reduce other symptoms like fatigue and mood swings. When bloating and stomach pain aren’t weighing you down, you’re better equipped to handle daily life—including any incontinence challenges.

Foods to Look Out For (and Swap!)

If certain foods cause trouble, swapping them out for more gut-friendly options can make a big difference.

Here’s your cheat sheet for replacing common high FODMAP foods:

• Avoid: Apples, watermelon and stone fruits (like cherries and plums)
  Try Instead: Bananas, blueberries and oranges. These lower-FODMAP fruits are easier to digest and still satisfy that sweet tooth. You can even enjoy them in smoothies with lactose-free yoghurts or almond milk.
  
  
• Avoid: Wheat-based bread, pasta and cereals.
  Try Instead: Gluten-free bread or pasta made from rice, quinoa or corn. There are also plenty of low FODMAP flours, such as almond and coconut flour, which are great for baking. Your favourite dishes can stay on the menu - just give them a gut-friendly twist.
  
  

• Avoid: Onions and garlic (two of the biggest culprits for digestive issues)
  Try Instead: The green parts of spring onions and garlic-infused oils. These alternatives let you add flavour to your meals without the digestive drama. Garlic-infused oil, for instance, provides the taste of garlic without the problematic FODMAP's.
  
  

• Avoid: Dairy products like milk, ice cream and soft cheeses.
  Try Instead: Lactose-free dairy or plant-based options such as almond milk, lactose-free yoghurts or hard cheeses like cheddar. These swaps allow you to enjoy your morning coffee or an after-dinner treat without upsetting your stomach.

The Phases of a Low FODMAP Diet

The low FODMAP diet rolls out in three simple steps, helping you find the foods that fit you best:

Elimination

This is when you avoid high FODMAP foods entirely for about 4-6 weeks to see if your symptoms improve. Think of it as giving your gut a mini-vacation from the foods that could be causing problems. During this phase, you’ll focus on eating low FODMAP foods that are easier on your system, like plain meats, eggs, rice, and certain fruits and vegetables (such as carrots and potatoes).

Reintroduction

Slowly, you’ll reintroduce high FODMAP foods one at a time to identify which ones trigger symptoms. This phase is about discovering your personal "no-go" foods. You might find that some foods, like apples or milk, cause discomfort, while others, such as small amounts of mushrooms, don’t bother you at all. It’s all about learning what your body can handle.

Personalisation

Finally, you’ll develop a long-term eating plan that suits your needs, keeping those trigger foods at bay while enjoying the rest. The goal is to create a diet that feels sustainable for you, allowing for occasional indulgences without triggering symptoms.

Tips to Keep It Simple and Stress-Free

Following a low FODMAP diet doesn’t have to be overwhelming. Here are some practical ways to make the transition manageable and even enjoyable:

Plan Your Meals

A little planning can make all the difference. Stock up on low FODMAP snacks and ingredients, so you’re always prepared. Think rice cakes, lactose-free yoghurts, plain meats, and low-FODMAP veggies like bell peppers and cucumbers. Having these on hand makes it easier to stick to your plan, even on busy days.

Read Labels Carefully

Some packaged foods sneak in high FODMAP ingredients like high-fructose corn syrup, wheat flour, or certain artificial sweeteners. Checking labels can help you avoid these hidden triggers and keep your gut happy.

Track Your Symptoms

Keep a food diary to note how different foods make you feel. This can help identify which swaps are making the most impact on your comfort and which foods might still be causing problems. Over time, you’ll learn what your body thrives on and what to avoid.

Experiment in the Kitchen

Trying out new recipes can make the low FODMAP diet more enjoyable. Get creative with herbs, spices, and low FODMAP ingredients to find meals you love. Cooking doesn't have to feel like a chore - it can be an adventure.

Get the Support You Need

Navigating incontinence and dietary changes can feel like a lot to handle, but there’s plenty of support available. Whether that means talking to a dietitian for expert advice, joining an online community for shared tips and experiences, or swapping recipes with friends who understand. Don’t hesitate to reach out for help.

Take Control, One Bite at a Time

Incontinence and digestive discomfort shouldn’t dictate how you live your life. With a bit of planning and a few smart food swaps, you can reduce symptoms and take back control. Remember, a low FODMAP diet isn’t about saying goodbye to all the foods you love—it’s about finding what works for your body and keeping your gut happy.