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Low-FODMAP Diet

nutrition · hard · 2-3 hours/week for meal planning and tracking

What is Low-FODMAP Diet?

Three-phase dietary approach for managing IBS and functional GI disorders: restriction (4-8 weeks), systematic reintroduction, and personalization. RCTs show it is superior to other dietary interventions for reducing GI symptoms.

Is there evidence for it?

EVIDENCEstrong

How do you do Low-FODMAP Diet?

  1. 1.Phase 1 (4-8 weeks): Eliminate high-FODMAP foods — onions, garlic, wheat, lactose, legumes, certain fruits
  2. 2.Use the Monash University FODMAP app to check food ratings (the gold-standard reference)
  3. 3.Phase 2: Reintroduce one FODMAP subgroup at a time over 3-day challenges (fructans, lactose, polyols, etc.)
  4. 4.Phase 3: Personalize your diet — liberalize to include tolerated FODMAPs while avoiding triggers
  5. 5.Do NOT stay in Phase 1 indefinitely — prolonged restriction harms gut microbiota diversity

How long does it take?

2-3 hours/week for meal planning and tracking.

Is it hard to start?

hard.

Source: Monash University (developers of the protocol); multiple RCTs and meta-analyses; NCBI StatPearls clinical guide
ibs · gut-health · digestive · food-sensitivity · elimination
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