What is the low FODMAP diet?

Everyone has a different amount of FODMAPs that their body can handle before starting to feel symptoms. One goal of the low FODMAP diet is to learn more about how much FODMAPs your body can handle.

  1. When you stop eating FODMAPs, you are in the Elimination Phase. This is when you stop eating FODMAPs for a while.
  2. During the reintroduction phase, you slowly reintroduce one type of FODMAP at a time. This will help you find which FODMAPs, and how much, trigger your symptoms.
  3. After that, you’ll have a better sense of what you can eat and what you can’t eat. Hopefully, you’ll also see improvements in your symptoms and will feel better.

How do I try the Low FODMAP Diet?

To figure out which foods don’t agree with your system, you can try the low FODMAP Diet. During this phase, you’ll stop eating the foods that might be irritating your digestive system.

Some good things to remember:

How do I reintroduce FODMAPs?

You can start to reintroduce FODMAPS into your diet once you are symptom free. Reintroduce one food at a time and track your symptoms. That will help you figure out which foods cause symptoms.

1Test one FODMAP group at a time
2Keep avoiding the other FODMAPs
3Test with foods that contain only that one FODMAP
4Eat a "normal" amount of the test food
5Try to test on 3 days during the week
6Use the same test food each of the 3 days, but increase amounts by half
7Track your symptoms every day during the challenge week