Educational info
Low-FODMAP Diet (Quick Guide)
This is a guide for Low FODMAPs diet. For persistent symptoms, seek medical care.
1) What is Low-FODMAP?
A short-term approach used mainly for IBS symptoms (bloating, pain, stool changes) by reducing fermentable carbs, then reintroducing them to find personal triggers.
FODMAP = fermentable carbs that can increase gas + water in the gut. The goal is to identify which groups you tolerate — not to stay restricted long-term.
2) The 3 phases
- Elimination: 2–4 weeks
- Reintroduction: one group at a time
- Personalization: liberalize diet as tolerated
3) Common high-FODMAP triggers
- Wheat, onion, garlic (fructans)
- Milk/soft dairy (lactose)
- Apples/pears/honey (excess fructose)
- Stone fruits, sugar-free gum (polyols)
- Beans/lentils (GOS)
4) Quick swaps
Examples: onion/garlic → infused oils; wheat pasta → rice pasta; milk → lactose-free milk.
