Restricted Diets: When They Help and When They Keep You Stuck | Low FODMAP, Keto & Carnivore

#319 Last week I saw a patient who had been on a low FODMAP diet for 12 years. Self-prescribed. No reintroduction. No professional guidance. His story is far more common than most people realise — and it's exactly why I recorded this episode. Low FODMAP, keto, and carnivore diets all have legitimate therapeutic applications. But when they're self-prescribed, followed indefinitely, and used without ever investigating the underlying cause of symptoms, they can cause their own harm — quietly, progressively, and in ways that are very difficult to reverse. In this episode, I'm drawing on my extensive experience working with constipation and gut health to talk specifically about what these diets do to your bowel — the microbiome changes, the impact on butyrate and serotonin production, the loss of mechanical stimulation, and why constipation is one of the most commonly reported and least discussed consequences of long-term dietary restriction. I also cover the conditions — including SIBO, where a low FODMAP approach may be appropriate for longer than the standard timeframe, and why even in those cases, reintroduction is always the goal. If you feel better on a restricted diet but can't seem to reintroduce foods without your symptoms returning, this episode will help you understand why — and what to do about it. In this episode: What Monash University actually says about how long the low FODMAP diet should be followed Why prolonged FODMAP restriction affects Bifidobacteria, butyrate production, and bowel function What the research shows about the ketogenic diet, microbiome diversity, fibre intake, and constipation The latest evidence on the carnivore diet — including a 2026 cross-sectional study and 2025 scoping review Why symptom relief on a restricted diet is the beginning of the investigation, not the end of it A clear path forward for anyone stuck in a cycle of restriction with no resolution in sight Resources mentioned: Get Things Moving — Evidence-based guide to overcoming constipation:  Book a consultation BetterMe Tea Lynda Griparic is a degree-qualified naturopath and certified Healthy Gut Practitioner with extensive experience in constipation, SIBO, and gut microbiome health. Telehealth consultations available across Australia and internationally. This episode is for educational purposes only and does not constitute medical advice.