For anyone struggling with the discomfort of irritable bowel syndrome (IBS), it's clear that diet can be both an ally and an enemy. So far, the low FODMAP diet has proven to be one of the most effective dietary strategies — but also one of the most restrictive. Many patients find it difficult to follow, and its long-term application carries certain risks.
That’s why a recent study from the University of Michigan has drawn attention: researchers compared the effects of the Mediterranean diet and the low FODMAP diet on IBS symptoms — and came up with encouraging results.
What exactly did the researchers compare?
In this pilot study, 20 patients with IBS-D (diarrhea-predominant) and IBS-M (mixed type) were divided into two groups:
- One group followed the Mediterranean diet for four weeks
- The other group adhered to the low FODMAP diet in its strictest initial phase
The goal was clear: reduce abdominal pain by at least 30% — the same benchmark used by the U.S. Food and Drug Administration (FDA) to evaluate treatment efficacy.
What Did the Study Find?
- 73% of participants following the Mediterranean diet experienced improvement
- 81,8% in the FODMAP group also reported relief
While the low FODMAP diet showed slightly better effectiveness, the Mediterranean diet was not far behind — and had a major advantage: it’s not restrictive, making it more sustainable in the long term.
Why does this matter?
Diets that eliminate a wide range of foods may lead to nutritional deficiencies, food-related anxiety, and even the development of disordered eating habits. The Mediterranean approach — rich in fiber, healthy fats, fish, and plant-based antioxidants — offers balance without excessive restrictions.
This is also the first randomized controlled clinical trial in which the Mediterranean diet was directly tested against another clinically validated dietary intervention for IBS.
How to Get Started?
Introducing the Mediterranean diet doesn’t have to be complicated — even with a sensitive digestive system. The key lies in carefully selecting and adapting foods that still preserve the core values of this approach.
Here’s how to start, step by step:
– Use olive oil as your main source of fat — you can infuse it with herbs to enhance flavor
– Include fish and seafood at least twice a week
– Choose easily digestible, low-FODMAP vegetables — such as zucchini, eggplant, carrots, and spinach
– Avoid garlic and onions, but enrich meals with garlic-infused oil or fresh herbs
– Incorporate whole grains — like oats, millet, and brown rice
– When tolerated, include fermented dairy products such as yogurt or kefir
– Enjoy fruits with lower fructose content — such as kiwi, oranges, bananas, and blueberries
Most important: Your diet must align with your body. Observe how you respond to different foods and, whenever possible, seek guidance from a professional who understands both digestive disorders and the principles of nutritional balance.
Source: Prashant Singh, Gregory Dean, Sofia Iram, Westley Peng, Samuel W. Chey, Samara Rifkin, Christine Lothen‐Kline, Jane Muir, Allen A. Lee, Shanti Eswaran, William D. Chey. Efficacy of Mediterranean Diet vs. Low‐FODMAP Diet in Patients With Nonconstipated Irritable Bowel Syndrome: A Pilot Randomized Controlled Trial. Neurogastroenterology & Motility, 2025; DOI: 10.1111/nmo.70060
A Final Word for Those Living With IBS
Perhaps you don’t need to eliminate half of your kitchen. A moderate, diverse, and science-backed approach — like the Mediterranean diet — might be a helpful and sustainable strategy, especially when integrated into a broader personalized program.
And when you add insights from your genetic predispositions, microbiome status, enzymatic activity, and inflammation levels — you gain a complete picture and a precise therapeutic approach tailored to your body.
That’s why when we think about gut-friendly nutrition , we shouldn’t look for miracle regimens, but for smart solutions — those that are sustainable, nutritionally rich, and aligned with your biology.
This is exactly the reason of existing THE HEALTH FORMULA — because every body deserves a personalized path to balance, without stress or extremes.
In that formula, nutrition is just one piece of the puzzle — and you are the key figure.
