Struggling with gas, bloating, stomach cramps, IBS, IBD, or SIBO? Meghan Donnelly—dietitian and certified FODMAP practitioner—lays out in detail how the Low FODMAP Diet can help manage symptoms.
We start with the basics: what FODMAPs are, why these carbohydrates are difficult to digest, and the common foods that can aggravate digestive distress.
From there, Meghan outlines how Monash University developed the FODMAP protocol and the go-to app. Then walks us through the protocol’s three phases, and the importance of consulting with a qualified dietitian who can help determine trigger foods to rethink your diet in the least restrictive way.
She covers who can benefit from a low-FODMAP approach, who should not be limiting their diets in this way, and how the key to success is personalization. Meghan stresses that the protocol is not treatment for digestive conditions, but a dietary intervention to reduce the discomfort and suffering from them.
Debunking popular misconceptions, Meghan addresses why the diet is a short-term strategy, and how most people go at it wrong. She stresses the dangers of being on the protocol long-term.
This conversation goes way beyond “eat this, avoid that.” We discuss how stress, sleep, and exercise impact gut health. And wrap up with lifestyle strategies, natural therapies, mental health practices, and supplements that can improve our digestion.
The key takeaway: Embrace a holistic approach to a FODMAP diet and personalize with support from qualified practitioners.
TESS’S TAKEAWAYS:
- FODMAPs are short-chain carbohydrates that can cause digestive problems.
- The Low FODMAP Diet is a temporary therapeutic protocol, not a long-term plan.
- The protocol is a three-step process—elimination, reintroduction, and personalization.
- The protocol is the most evidence-based dietary strategy for managing IBS.
- It can also support people with IBD, SIBO, and ongoing bloating or endometriosis.
- FODMAP sensitivities may shift with foodborne illnesses, stress, or hormone changes.
- Once you determine food triggers, liberalize your diet to avoid nutrient deficiencies.
- Without the guidance of a practitioner, the FODMAP Diet can do more harm than good.
ABOUT MEGHAN DONNELLY, MS, RDN, CDN
Meghan is a registered dietitian specializing in gastrointestinal nutrition, and is Director Of Health Communications at the Celiac Disease Foundation.
Her experience spans clinical practice, nutrition counseling, medical nonprofits, and the food industry.
In her private practice at Nutmeg Nutrition, Meghan helps her clients establish a balanced and joyful relationship with food, particularly when managing digestive disorders (IBS and SIBO), food intolerances, gluten-related conditions (celiac disease), and disordered eating.
She also provides nutrition counseling for heart health, kidney disease, weight management, and food intolerances. Monash University certified, she guides clients on Low-FODMAP diets.
As lead dietitian for Skinny60®, Meghan provides nutrition education and support for participants in the 60-Day Reset.
CONNECT WITH MEGHAN
Consult with Meghan: https://www.nutmegnutrition.org/
Join the 60-Day Reset: https://www.skinny60.com/60-day-reset/
MEET TESS MASTERS:
Tess Masters is an...
Popular Podcasts
On Purpose with Jay Shetty
I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed. I believe that when you (yes you) feel seen, heard and understood you’re able to deal with relationship struggles, work challenges and life’s ups and downs with more ease and grace. I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before. New episodes every Monday and Friday. Your support means the world to me and I don’t take it for granted — click the follow button and leave a review to help us spread the love with On Purpose. I can’t wait for you to listen to your first or 500th episode!
Ruthie's Table 4
For more than 30 years The River Cafe in London, has been the home-from-home of artists, architects, designers, actors, collectors, writers, activists, and politicians. Michael Caine, Glenn Close, JJ Abrams, Steve McQueen, Victoria and David Beckham, and Lily Allen, are just some of the people who love to call The River Cafe home. On River Cafe Table 4, Rogers sits down with her customers—who have become friends—to talk about food memories. Table 4 explores how food impacts every aspect of our lives. “Foods is politics, food is cultural, food is how you express love, food is about your heritage, it defines who you and who you want to be,” says Rogers. Each week, Rogers invites her guest to reminisce about family suppers and first dates, what they cook, how they eat when performing, the restaurants they choose, and what food they seek when they need comfort. And to punctuate each episode of Table 4, guests such as Ralph Fiennes, Emily Blunt, and Alfonso Cuarón, read their favourite recipe from one of the best-selling River Cafe cookbooks. Table 4 itself, is situated near The River Cafe’s open kitchen, close to the bright pink wood-fired oven and next to the glossy yellow pass, where Ruthie oversees the restaurant. You are invited to take a seat at this intimate table and join the conversation. For more information, recipes, and ingredients, go to https://shoptherivercafe.co.uk/ Web: https://rivercafe.co.uk/ Instagram: www.instagram.com/therivercafelondon/ Facebook: https://en-gb.facebook.com/therivercafelondon/ For more podcasts from iHeartRadio, visit the iheartradio app, apple podcasts, or wherever you listen to your favorite shows. Learn more about your ad-choices at https://www.iheartpodcastnetwork.com
The Joe Rogan Experience
The official podcast of comedian Joe Rogan.