Living with an Irritable Colon (IBS) Doesn’t Mean Bland Food

Living with an irritable colon or diagnosed Irritable Bowel Syndrome (IBS) means meals can sometimes feel like a gamble: comfortable one time, uncomfortable the next. The good news: you don’t have to settle for bland food or constant regret. The low FODMAP diet was developed by Monash University researchers and is now globally recognised for reducing symptoms such as bloating, pain and gut disruption.

In this guide, you’ll get the foundations of an irritable colon diet, practical advice for using real flavour tools (like spice blends designed without onion or garlic), and ways to make this work for you in everyday life.

What is an “Irritable Colon Diet”?

An irritable colon diet means eating with awareness of how certain carbohydrates (known as FODMAPs) can trigger digestive symptoms. 

• IBS affects about 1 in 7 people worldwide.
• The low FODMAP diet emerged from the Department of Gastroenterology at Monash University, where researchers identified how specific short-chain carbs can cause water retention and gas in the gut, triggering symptoms.
• It is not a generic “healthy diet,” but a strategy to reduce gut triggers, then personalise what you tolerate.

How to Follow a Low FODMAP Approach

Elimination Phase (2–6 weeks):

Remove most high-FODMAP foods such as onion, garlic and certain fruits to see if symptoms improve.

Reintroduction Phase:

Gradually add back FODMAP groups to identify which ones you tolerate.

Personalised Maintenance:

Your long-term diet should limit only your specific triggers so you maintain variety and feel good.

**Not sure what the low FODMAP diet actually involves? This guide will help: What Is the Low FODMAP Diet? A Beginner’s Guide. It explains the science in plain language, and how to start without feeling overwhelmed.

Smart Food Swaps & Meal Planning

• Use spice blends free from onion and garlic so you keep flavour without symptoms.
• Build meals around:
  • Protein (chicken, tempeh, tofu, fish, eggs)
  • Low FODMAP vegetables
  • A tolerated starch (rice, potatoes, gluten-free pasta)
• Keep a simple meal + symptom journal; patterns appear quickly.
• This approach is effective for approximately 75% of people with IBS.

Lifestyle Habits That Support the Gut

• Eat regular meals, your gut prefers consistency.
• Slow down and chew well.
• Light movement such as walking can ease bloating.
• Stress and sleep quality influence gut symptoms just as much as food.

How Friendly Blends Helps

Our spice blends are certified low FODMAP and made without onion or garlic, so you can cook confidently. Whether you're seasoning chicken, making tacos, or prepping weeknight dinners, flavour does not have to be sacrificed for gut comfort.

If your gut has felt unpredictable, an irritable colon diet supported by the low FODMAP framework can help you enjoy food again without the stress.

→ Browse our low FODMAP recipe collection

→ Shop our low FODMAP seasoning blends

Disclaimer

The information provided in this blog is intended for general educational purposes only and is not a substitute for personalised medical advice. Every individual’s digestive needs and sensitivities are unique. We strongly recommend consulting with a qualified dietitian, nutrition professional, or medical practitioner before making significant changes to your diet including starting a low FODMAP diet or removing food groups. Friendly Blends is not responsible for any adverse reactions, symptom changes, or misunderstandings that may occur as a result of using this information. Always seek tailored professional guidance to determine what is right for your body.