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Low-FODMAP Diet
FODMAPs are fermentable carbs that can trigger symptoms in IBS for some people. The protocol typically moves through elimination, reintroduction to learn personal triggers, then personalization—ideally with a dietitian trained in the method.
Recent guideline & evidence context: GI societies continue to position low-FODMAP as evidence-supported for IBS in supervised care, with emphasis on shortest effective restriction and structured reintroduction to protect microbiome diversity and nutrition.
📊 Macros targetNot macro-focused; emphasizes specific carbohydrate groups during phases.
Content last reviewed for general education:
Who it may suit
- People with IBS diagnoses exploring diet triggers alongside medical care.
- Those who can access structured reintroduction support.
Use extra caution / often not ideal
- Anyone suspecting celiac disease—test before going gluten-free long-term.
- History of eating disorders without team clearance.
Clinical note: Red flags (weight loss, bleeding, fever) need medical evaluation—not just diet changes.
Foods to Eat
- Low-FODMAP vegetables and fruits (phase-dependent)
- Lactose-free dairy strategies if needed
- Proteins that you tolerate
- Gluten-free is not automatic—FODMAP ≠ gluten-free unless celiac
Foods to Avoid
- High-FODMAP foods during elimination (onion/garlic/wheat/excess lactose etc.—personalized lists)
- Staying stuck in elimination long-term without reintroduction
💡 Pro Tips for Success
- Work with a Monash-trained dietitian when possible.
- Keep a symptom and food diary during reintroduction.
- Reintroduce systematically—one group at a time.
🍽️ 1-Day Sample Menu
Breakfast
Rice cereal with lactose-free yogurt and strawberries (if tolerated in your phase).
Lunch
Grilled chicken, salad with low-FODMAP veg, olive oil.
Dinner
Baked salmon, potatoes, green beans.
Daily Updates & Research
Feed refreshes hourlyIBS diets don’t work for everyone. New research shows why – and it’s not just about the food
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Dietitians report widely different strategies for FODMAP food reintroduction in IBS
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The Low-FODMAP Diet for Crohn’s Disease
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A Dietitian Reveals If Going Gluten-Free Actually Helps Improve IBS Symptoms
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