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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 hourlyHigh-FODMAP Foods: What They Are and Who Should Avoid Them
Health News•Aug 6, 2026
IBS diets don’t work for everyone. New research shows why – and it’s not just about the food
Health News•Mar 26, 2026
6 Best Foods to Eat If You Have IBS, Recommended by Dietitians
Health News•Jun 3, 2026
If You Have IBS, Steer Clear Of These Trigger Foods
Health News•Sep 2, 2026
Dietitians report widely different strategies for FODMAP food reintroduction in IBS
Health News•Apr 12, 2026
8 Worst Foods for IBS—and What To Eat Instead
Health News•Mar 29, 2026