Many people arrive at the low FODMAP diet hoping it will soothe their bloating, abdominal pain, or unpredictable bowels. Along the way, a very common question appears: “Is a low FODMAP diet good for weight loss?”

Today, I’d love to guide you gently and clearly through this topic.
Because while the low FODMAP diet can indirectly influence your weight, it is not a weight-loss diet, and it should never be approached as one. My intention here is to support you with evidence-based information, delivered with softness and honesty, just as I would explain it in the clinic.

Before we begin, remember that FODMAP research evolves. For example, Monash University continues updating its food analyses over time, such as the 2025 reintroduction updates that confirm how FODMAP content can shift as testing becomes more precise . This is one reason we should never oversimplify the diet or use it for purposes it wasn’t designed for. It is a clinical tool, not a slimming regime.

Let’s explore this with care.

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What the Low FODMAP Diet Is (and What It Isn’t)

A clinical tool for IBS and SIBO

The low FODMAP diet was created to help people with Irritable Bowel Syndrome (IBS) and sometimes Small Intestinal Bacterial Overgrowth (SIBO) identify which fermentable carbohydrates trigger their symptoms. It’s a therapeutic diet used for a short period, usually 2–6 weeks (elimination phase), under guidance from a dietitian.

Not designed for calorie restriction

Although some people unintentionally eat fewer calories during the elimination phase (because many convenience foods become off-limits), this is not the purpose of the diet. It is not structured to help you lose body fat, improve metabolism, or change your body composition.

Not sustainable long-term

A strict low FODMAP diet is too restrictive to maintain as a lifestyle. More importantly, it can reduce beneficial gut bacteria over time.
The long-term goal is always liberalisation, diversity, and flexibility with food; not restriction.

So… Can You Lose Weight on a Low FODMAP Diet?

Yes, but only indirectly and not necessarily healthily

Some people notice weight loss simply because:

• They reduce snacking due to fear of symptoms
• They cut out high-calorie processed foods containing high-FODMAP ingredients
• Their appetite drops when gut symptoms calm down

But this weight change is not the goal and should never be the motivation to start the diet.

You can also gain weight

Others find themselves eating more calorie-dense “safe foods,” such as gluten-free baked goods, low-FODMAP snacks, or lactose-free alternatives. These can lead to weight gain if portion sizes increase while fibre intake decreases (which also affects satiety).

The key message

The low FODMAP diet is not good or bad for weight loss because weight change is not its purpose.
Its only intended goal is symptom management.

Why You Shouldn’t Use the Low FODMAP Diet for Weight Loss

1. It can create unnecessary fear of food

When someone follows the low FODMAP diet for the wrong reasons, they often misinterpret symptoms (or lack of symptoms) as “good” or “bad,” creating anxiety around eating.

2. It reduces dietary diversity

Good gut health thrives on variety. Long-term low FODMAP restriction can reduce beneficial gut bacteria, which is counterproductive for health and wellbeing.

3. It may slow metabolism

Highly restrictive diets, especially those followed without medical need, can lead to:

• Lower energy intake
• Loss of muscle mass
• Fatigue
• Hormonal imbalances

None of this supports healthy, sustainable weight management.

4. It doesn’t teach skills that support long-term health

A therapeutic diet does not replace learning how to build balanced meals, regulate hunger cues, cook nutritious recipes, or create supportive eating habits.

A Healthier Approach: Nourishment Over Restriction

If your goal includes gently losing weight while also improving gut health, there is a kinder, more effective path.

Focus on balanced, flexible eating

Instead of strict rules, work toward these habits:

• Fill half your plate with vegetables (low FODMAP during elimination, wider choices after reintroduction)
• Choose lean proteins: chicken, eggs, tofu, fish
• Include fibre-rich carbohydrates that you tolerate
• Add healthy fats: olive oil, nuts (within your tolerance), avocado (small low FODMAP serve)
• Stay hydrated
• Eat mindfully, slowly, honoring your hunger and fullness cues

These are skills you will keep for life, unlike temporary diets.

Improve your relationship with food

Healing your gut also involves healing how you feel around food. You deserve meals that bring relief, energy, and joy; not stress.

Work on gentle lifestyle habits

Small, sustainable behaviours have a much stronger impact on long-term weight than any “special diet”:

• Walking daily
• Including strength training twice a week
• Sleeping well
• Managing stress
• Eating regular meals

These foundational pieces support metabolism, digestion, and mental wellbeing.

Using the Low FODMAP Diet Correctly (If You Need It)

If you have IBS or SIBO, the low FODMAP diet can be transformative when used properly.

Phase 1: Short-term elimination

This is the very restricted phase and should be brief. It is simply a tool to observe symptom changes.

Phase 2: Reintroduction

Here you challenge foods one by one to understand your personal tolerance. Remember that FODMAP content can differ based on updated testing, such as the changes noted by Monash University in various fruits, vegetables, nuts, and grains in 2025. This is why personalised guidance matters.

Phase 3: Personalisation

This is where the magic happens:
You bring back as many foods as possible, building a diverse, nutritious diet that suits your unique digestive system.

And this final phase is the one that supports long-term wellbeing, not elimination.

If Your Goal Includes Weight Management, Here’s My Gentle Advice

• Don’t chase miracle diets. They are rarely sustainable and often harmful.
• Don’t use a medical diet as a shortcut to weight loss. It’s not designed for that.
• Focus on nourishment and balance. Your gut, hormones, and metabolism will thank you.
• Work with a trained dietitian, especially if you have IBS or SIBO.
• Be kind to yourself. Health is a long, beautiful journey, not a sprint.

FAQs; Is a Low FODMAP Diet Good for Weight Loss?

Want to Learn More About the Low FODMAP Diet?

If you’re beginning your journey with the low FODMAP diet, or simply want to understand it more deeply, here are some helpful guides you can explore. Each one is written to support you with clarity, warmth, and evidence-based information:

• What Is the Low FODMAP Diet?
  A gentle, comprehensive introduction to how the diet works, who it’s for, and why it should always be personalised.
• How to Reintroduce FODMAPs Correctly
  Learn how to navigate the reintroduction phase with confidence, including how to challenge foods safely and understand your unique tolerance.
• Building Balanced Low FODMAP Meals
  A practical guide to creating nourishing, satisfying meals, whether you’re in the elimination phase or personalising your long-term diet.

These internal resources will help reinforce the message I always come back to: your diet should feel supportive, flexible, nutritious, and sustainable; not restrictive or stressful. You deserve a way of eating that helps you feel well now and for years to come.