What FODMAPs Are
FODMAPs are types of carbohydrates poorly absorbed in the small intestine, fermented by gut bacteria, producing gas and drawing water into the bowel — triggering IBS symptoms like bloating, pain, and altered bowel habit in susceptible individuals.High FODMAP Foods to Initially Reduce
| Category | Examples |
|---|---|
| Fructans | Wheat, onion, garlic |
| Lactose | Milk, soft cheese, yoghurt |
| Fructose (excess) | Apples, honey, high-fructose corn syrup |
| Polyols | Stone fruits, mushrooms, artificial sweeteners (sorbitol, mannitol) |
| GOS (galacto-oligosaccharides) | Legumes, lentils, chickpeas |
The Three-Phase Approach
| Phase | Duration | Purpose |
|---|---|---|
| Elimination | 2-6 weeks | Strict low FODMAP diet to assess symptom improvement |
| Reintroduction | 6-8 weeks | Systematically test each FODMAP group to identify specific triggers |
| Personalisation | Ongoing | Long-term diet based on identified individual triggers — as liberal as possible |
Don't Stay on Strict Elimination Long-TermThe low FODMAP diet is designed as a short-term diagnostic tool, not a permanent way of eating — long-term strict elimination can negatively affect gut bacteria diversity and nutrition. Work through reintroduction to find your personal, least-restrictive diet.
Do I need a dietitian to try low FODMAP?
While possible independently, working with a dietitian trained in the low FODMAP approach significantly improves success and safety, particularly for the reintroduction phase and ensuring nutritional adequacy.
Does everyone with IBS need to follow low FODMAP?
No — some people find symptom relief through simpler changes (regular meals, reduced caffeine/alcohol, adequate fibre) without needing the full structured approach; low FODMAP is typically tried when simpler measures haven't been sufficient.
Medical Disclaimer: This page is for general education only and does not replace professional medical advice. Always consult a qualified healthcare provider.