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If your doctor has told you to try the low FODMAP diet for your IBS symptoms, but you’re confused about what to do, take a look at my guide to the low FODMAP diet.

What is the low FODMAP diet?

FODMAP is an acronym standing for fermentable, Oligosaccharides, Disaccharides, Monosaccharides, And Polyols. These are types of short-chain carbohydrates found in foods which can’t be digested by humans, so they are broken down by our gut bacteria.

FODMAPs can cause problems for some people by drawing water into the bowel, or through the fermentation process which can create excess gas. Foods high in FODMAPs include apples, mushrooms, nectarines, wheat, milk, artificial sweeteners.

The low FODMAP diet works in 3 phases:

  1. Restriction (removing all high FODMAP foods)
  2. Careful reintroduction of the foods to monitor symptoms
  3. Modified version tailored to your triggers

How to start the low FODMAP diet

  1. Familiarise yourself with the foods you can eat plentifully (e.g. low FODMAP)
  2. Identify which foods are allowable in moderate amounts (e.g. 1/4 avocado is ok, but 1/2 an avocado is high fodmap)
  3. Make a plan for 2-3 versions of breakfast, lunch and dinner

Download my 7 day low FODMAP meal plan for inspiration for tasty low FODMAP meals.

Get support with the low FODMAP diet

Ensuring a healthy, balanced diet whilst avoiding so many vegetables, fruits and most dairy can be very challenging. It’s important to eat enough protein, iron, calcium etc to keep up your energy.

Working with a registered nutrition professional is the best way to do this so you can be sure your diet will cover the basics whilst you’re on a low FODMAP diet.

You can also download the Monash University app for the complete list of foods high and low in FODMAPs.

Make a plan for assessing your low FODMAP phase

If you’re going to embark on this restrictive diet you need to know exactly what you’re looking for. How will you know it’s working. I suggest tracking your food intake and symptoms whilst in the restrictive phase, and the reintroduction phase.

7 Day Low FODMAP Meal Plan

A tasty 7 day meal plan with over 25 healthy meals for easing IBS flares

If there is no symptom improvement then you shouldn’t progress to the reintroduction phase, FODMAPs probably aren’t your issue. I’ve previously explained what to do when the low FODMAP diet doesn’t work.

Track your IBS symptoms

You need to monitor how you feel whilst undertaking the low FODMAP diet. Think about more than just your digestion, e.g.

  • Bloating – when do you bloat, how does it feel?
  • Bowel movements – more or less, how well formed are they
  • Excess gas – change in amount or odour?
  • Sleep – better or worse, are you waking in the night?
  • Headaches
  • Any changes in skin conditions (e.g. eczema or psoriasis)
  • Mood – how do you feel
  • Appetite & nausea

These are important factors to notice when you undertake any elimination diet.

7 Day Low FODMAP Meal Plan

A tasty 7 day meal plan with over 25 healthy meals for easing IBS flares

Hi I'm Anna Mapson, registered Nutritionist (mBANT, CNHC). I help people with IBS, SIBO, reflux and other gut health issues.

I can help you to:

  • understand your digestion better, so you recognise your triggers
  • eat a well balanced diet, with tasty meals that are simple to prepare
  • develop healthy, sustainable habits for life

โ€œAnna is amazing! I feel totally transformed"

Find more about 1:1 IBS nutrition consultations