I grew up with what my mom called a “poopy tummy.” My stomach troubles were so bad that, one night at a sleepover, I ended up curled on the bathroom floor in pain. Before anyone noticed, I quietly walked home in the middle of the night. After that, I stopped doing sleepovers altogether. Not an easy decision for a 7-year-old.
In college, both my sister and I still struggled. We were told that stress could make it worse—which made sense, but it didn’t make the pain or the unpredictability any easier to live with. Nor did we seek medical attention. We didn’t know we should.
As I got older, the episodes became less frequent, but there were still moments—like nearly missing a flight home from Paris because I couldn’t leave the airport bathroom. Embarrassing! That was a long, uncomfortable flight and a painful reminder that my digestion controlled me more than I controlled it.
Eventually, I rebuilt my health through a complete overhaul of my eating: real foods, minimal processed options, no fast food. To my surprise—and relief—I essentially cured myself.
But then, years later, my mom began experiencing the same symptoms I’d suffered in childhood.
My Mom’s Turn
It started about 20–25 years ago, when my mom was my age. Her gastroenterologist prescribed medication, which offered some help, but the episodes continued. They disrupted her life in real and painful ways:
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Days when she cancelled plans at the last minute because she didn’t trust her stomach.
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Days she skipped eating altogether to avoid problems when she had something important the next day.
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Countless hours lost to discomfort, frustration, and worry.
Her doctor never mentioned the low FODMAP diet. She stumbled across it years later on a TV program featuring a doctor who had written a book. It felt like hope—but also came with questionable advice. For example, the book recommended drinking Arizona Green Tea. The original is packed with sugar, and the “diet” version is loaded with artificial sweeteners—both of which can worsen stomach issues, not cure them.
Still, that discovery planted a seed: what if there really was a dietary approach that could help?
What the Low FODMAP Diet Is (and Isn’t)
The low FODMAP diet was developed by scientists at Monash University in the early 2000s. FODMAPs are fermentable carbohydrates—oligosaccharides, disaccharides, monosaccharides, and polyols—that some people can’t fully digest.
They’re found in foods like:
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Fruits: apples, pears, watermelon
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Dairy: milk, soft cheeses
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Legumes: beans, lentils, peas
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Wheat and onions
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Sugar alcohols: common in “sugar-free” products
For most people, these foods are gut superfoods (except the sugar alcohols), packed with fiber, vitamins, and prebiotics that support a thriving microbiome. But for those with IBS, they can act like unwelcome guests—pulling water into the intestines, fermenting in the gut, and creating gas, bloating, pain, and diarrhea.
What Science Tells Us
Research continues to show both the benefits and caveats of the low FODMAP diet:
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Effective for IBS: Studies confirm that reducing FODMAPs can relieve bloating, pain, and bowel symptoms.
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Microbiome impact: A long-term low FODMAP diet reduces beneficial gut microbes, while a high FODMAP diet (when tolerated) increases diversity and boosts bifidobacteria.
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Nutrients matter: High-FODMAP foods are nutrient powerhouses. They should be reintroduced whenever possible to prevent deficiencies and support overall health.
Why Try It?
The low FODMAP diet is not a lifelong restriction or a trendy weight-loss plan. It’s a structured process designed to identify which foods specifically trigger IBS symptoms.
- Elimination: For 2–6 weeks, remove high-FODMAP foods.
- Reintroduction: Slowly add them back, one group at a time, to see which are problematic.
- Personalization: Build a balanced diet that includes tolerated foods and moderates the ones that cause trouble.
Done correctly—and with guidance from a dietitian or nutrition specialist—this approach can be life-changing. Done incorrectly, it can lead to nutrient deficiencies and harm gut health long term.
IBS, Menopause, and the Gut Connection
So what does this have to do with midlife and menopause? Everything.
Estrogen and progesterone don’t just influence reproductive health—they also play a role in digestion. As these hormones decline, their calming effect on the gut diminishes. Food moves through the intestines differently. This can make IBS symptoms—bloating, constipation, diarrhea, abdominal pain—more intense during menopause.
Layer on stress, poor sleep, or weight fluctuations, and you have the perfect storm for digestive distress in midlife.
IBS isn’t caused by menopause, but hormonal shifts amplify the symptoms. That’s why so many women find themselves struggling with gut health during this stage of life—even if they never had issues before.
Here’s the hopeful part: your gut is adaptable. With awareness and the right strategies—adjusting your diet, identifying FODMAP triggers, managing stress, and prioritizing sleep—you can calm the chaos. Menopause doesn’t have to mean giving up on food freedom. It can be the season when you finally understand your gut and learn how to truly support it.
Final Thoughts
If you don’t have digestive issues, there’s no reason to avoid high-FODMAP foods. They are nutrient-rich and gut-friendly. But if you do live with IBS, especially during menopause, the low FODMAP diet can be a game-changer—not as a permanent fix, but as a roadmap to clarity and confidence.
If you’ve struggled with IBS or digestive challenges in midlife and wonder if nutrition could be the missing piece, let’s connect. Watch this short video, let’s talk, and take the first step toward restoring balance and freedom in your life.