What the Low FODMAP Diet Really Means for Sensitive Stomachs

When it comes to eating with a sensitive stomach, the advice online can be overwhelming. Conflicting lists, extreme restrictions, and diet myths often leave people more confused than confident.

At Friendly Blends, we believe food should feel empowering, not anxiety inducing. That starts with cutting through the noise and focusing on what’s actually true.

If you’ve ever found yourself reacting to packaged foods even when the ingredients seem “simple,” this guide will help you spot the hidden triggers: Hidden Offenders: How to Spot Onion, Garlic & Other Gut Triggers on Packaged Foods.

So, let’s unpack some of the most common myths about the low FODMAP diet, using insights from the trusted team at FODMAP Friendly.

Myth 1: “FODMAPs are bad for everyone.”

Truth: FODMAPs aren’t inherently harmful. In fact, many of them, like fructans and galacto-oligosaccharides (GOS) are prebiotic fibres that feed beneficial gut bacteria.

As FODMAP Friendly explains, the issue lies in how some people’s bodies absorb (or fail to absorb) these carbohydrates. For those with IBS, FODMAPs ferment in the gut, causing symptoms like bloating, gas, or discomfort.

The purpose of the diet isn’t to avoid all FODMAPs forever, it’s to identify which ones you personally react to, and to reintroduce as many as possible over time.

Myth 2: “You have to avoid all FODMAPs long term.”

Truth: The low FODMAP diet is not a lifelong restriction plan.

It follows a three phase process, as outlined by FODMAP Friendly:

1. Elimination: Short-term removal of high FODMAP foods to relieve symptoms
2. Reintroduction: Systematic testing of individual FODMAPs to identify your triggers
3. Personalisation: Building a long-term, flexible diet that includes your tolerated foods

Staying in the elimination phase too long can actually damage the gut microbiome, lead to nutrient gaps, and increase food anxiety.

From my own experience, cutting out onion and garlic helped significantly. But it wasn’t until I worked with a dietitian that I truly understood my triggers. It’s a journey of learning, not perfection.

A FODMAP-trained dietitian will guide you through the process and ensure you’re getting the variety and nourishment your gut needs.

Myth 3: “Gluten-free and low FODMAP are the same.”

Truth: They're not.

FODMAPs are carbohydrates, while gluten is a protein. Some gluten containing grains like wheat, rye, and barley are high in the FODMAP fructans, but it’s not the gluten causing symptoms, it’s the fermentable carbs.

That’s why gluten-free foods may or may not be suitable depending on how they’re made. A dietitian can help determine whether you need to avoid gluten, FODMAPs, or both.

Myth 4: “If something is low FODMAP, you can eat as much as you want.”

Truth: FODMAPs are dose dependent, as confirmed by FODMAP Friendly.

This means small serves might be fine, but larger amounts or combinations can stack up and cause symptoms. For example:

• Zucchini is low FODMAP at ½ cup, but not at 1 cup
• Almonds are safe at 10, but problematic at 20
• Bananas vary depending on ripeness

Personally, I’ve found that I can handle almond butter on banana bread. But if I have it alongside yoghurt, granola, fruit and cashews? That FODMAP load adds up quickly, and my gut lets me know.

It’s not just about what you eat but how much, and in what combinations.

Myth 5: “All spices are low FODMAP.”

Truth: Many pure spices and herbs are naturally low FODMAP, but commercial blends are a different story.

According to FODMAP Friendly, many pre-packaged seasonings include:

• Onion powder
• Garlic powder
• "Natural flavours"
• MSG or flavour enhancers

These hidden high FODMAP triggers can wreak havoc on sensitive stomachs even in small amounts.

That’s exactly why we created Friendly Blends. Our seasoning blends are:

• ✅ Certified Low FODMAP by FODMAP Friendly
• ✅ Free from onion, garlic, preservatives, and artificial flavours
• ✅ Low sodium and dietitian-reviewed
• ✅ Made in small batches right here in Australia

Shop our low FODMAP spice blends here and enjoy big flavour without the gut flare-ups.

So, What Can You Eat?

A well-balanced low FODMAP approach isn’t about restriction, it’s about smart swaps and confident choices. You can still enjoy colourful, flavourful meals filled with:

• Low FODMAP vegetables: zucchini, carrots, green beans, capsicum
• Fruits: strawberries, kiwi, blueberries, citrus
• Grains and starches: rice, oats, gluten-free pasta, potatoes
• Protein: tofu, eggs, plain meats, firm cheeses
• Healthy fats: olive oil, peanut butter, chia seeds
• Flavour: Friendly Blends spices, infused oils, fresh herbs, citrus

The secret? Portion size matters. And so does frequency. A trained dietitian can help you tailor a plan that fits your body and lifestyle.

Need inspiration?
Explore our recipe collection for gut-friendly meals using our certified blends.

Final Thoughts

Don’t let FODMAP myths dictate your meals.

When guided properly, the low FODMAP diet can lead to relief, clarity, and confidence but it’s not about guessing. It’s about understanding your body and building a lifestyle that works for you.

• Always work with a qualified dietitian
• Don’t stay in the elimination phase too long
• Use certified products for safety
• Embrace flavour, there’s no need to settle for bland

At Friendly Blends, we’ve lived this too. That’s why we’re here to help you cook boldly, eat freely, and feel confident at the table again.

Shop our certified blends and start seasoning without stress.

If you’d like a clearer foundation on what low FODMAP eating actually means (beyond the myths), this beginner’s guide is a helpful place to start: What Is the Low FODMAP Diet? A Beginner’s Guide.

Disclaimer

The information provided in this blog is intended for general educational purposes only and is not a substitute for medical advice. Every individual’s digestive needs and sensitivities are unique.

We strongly recommend consulting with a qualified dietitian or medical professional, especially before starting a low FODMAP diet or eliminating food groups.

Friendly Blends is not responsible for any adverse effects or misinterpretation of the information provided. Always seek personalised, professional guidance.