Low‑FODMAP Diet in 3 Steps: Safe Foods, Re‑Challenge Protocol & IBS Symptom Tracker
Cutting high‑FODMAP foods for just four weeks can reduce IBS bloating by 50 %—here’s exactly what to eat, avoid and reintroduce.
Hook
**70 % of IBS sufferers report ≥ 50 % symptom relief after a structured low‑FODMAP trial (Gut 2024).**
TL;DR
- FODMAP = fermentable oligo‑, di‑, mono‑saccharides & polyols
- 3‑phase plan: **Elimination 2‑6 wk → Re‑challenge 6 wk → Personalisation**
- Safe staples: rice, oats, lactose‑free dairy, eggs, spinach
- Track stool, pain & bloat daily to pinpoint triggers
What are FODMAPs?
Short‑chain carbs poorly absorbed in the small intestine; rapidly fermented by gut bacteria → gas, distension and pain in sensitive people.
The 3‑phase protocol
1. **Elimination**: max 3 g FODMAP/day (Monash list) 2‑6 wk.
2. **Re‑challenge**: test one group/week (fructans, lactose, polyols…).
3. **Personalisation**: build long‑term diet with tolerated foods only.
Low‑FODMAP safe list (per serve)
- Proteins: eggs, tofu, tempeh, chicken, fish
- Carbs: rice, oats, corn tortillas, sourdough spelt (1 slice)
- Fruit/veg: strawberries (10), kiwi (2), carrots, spinach, zucchini (½ cup)
- Dairy: lactose‑free milk/yogurt, hard cheeses
High‑FODMAP foods to limit
- Wheat pasta & bread (fructans)
- Garlic, onion, leek (fructans) → use infused oil instead
- Milk, soft cheese (lactose)
- Apples, pears (excess fructose)
- Cauliflower, mushrooms (polyols)
1‑day low‑FODMAP menu (~75 g protein)
• **Breakfast**: Overnight oats with lactose‑free milk, chia, strawberries
• **Lunch**: Grilled chicken & quinoa salad (spinach, grated carrot, ginger‑lime dressing)
• **Snack**: Rice‑cakes + peanut butter
• **Dinner**: Baked salmon, roasted pumpkin, steamed zucchini
Pro tips
- Keep garlic‑infused olive oil for flavour without fructans.
- Portion size matters: ½ cup sweet potato is low, 1 cup is high.
- Combine low‑FODMAP fibre (chia, flax) to maintain gut motility.
Myth vs fact
| Myth | Fact |
|------|------|
| “Low‑FODMAP is forever.” | It’s a short diagnostic diet; diversity returns in phase 3.
| “Gluten‑free = low‑FODMAP.” | Many GF breads use chickpea flour (GOS).
| “All dairy is out.” | Lactose‑free or hard cheese is fine.
Take‑home message
Follow the elimination strictly, reintroduce one group at a time, track symptoms—and you’ll build a personalised, gut‑friendly diet without unnecessary restrictions.
References
1. Halmos EP et al. *Gut* 2024.
2. Monash University FODMAP Diet App 2025.
3. Staudacher HM. *Lancet Gastro Hepatol* 2023.