A low FODMAP diet is considered one of the best and most effective IBS treatments. Many studies and clinical practice have shown how effective the FODMAP diet is in providing relief from abdominal pain, constipation, diarrhea and bloating in up to 3 out of 4 people. 

This diet does not ‘cure’ IBS, but does help a person with IBS work out the high-FODMAP foods that trigger their symptoms and how much of them can be tolerated. This is why a low FODMAP diet is not a diet for life, but helps a person learn which foods to eat without triggering symptoms.

There are 3 steps to a FODMAP diet!

3 step graphic

Step 1 - Low FODMAP Diet

For 2-6 weeks - swap high FODMAP foods for low FODMAP 

The Monash Unversity FODMAP Diet App is your #1 tool for helping you pick foods that are low in FODMAPs and to avoid the ones that are high.alternatives. 

All food groups and nutrients should be included in the diet. 

 Once you feel better you will be ready for Step 2.

Step 2 - Reintroduction Diet 

Over 8-12 weeks -systematically reintroduce rich-FODMAP foods back into your diet by following some simple rules

  • one FODMAP at a time
  • one food at a time
  • over 3 days increase the serving size of that food

Using the Diary in the Monash App you can keep a record of what you eat and your symptoms as you go. Eventually you will learn your tolerance to each of the individual FODMAPs - then you will be ready for Step 3.

Step 3 - Personalization Diet 

After reintroducing certain foods back into your diet, you'll monitor their effect on your symptoms and how foods make you feel.  You can set Filters in the Monash app to help you personalize your FODMAP diet.

In the long-term it's a balance between tolerated FODMAP-rich foods and the avoidance of others. 

Individual FODMAP tolerance varies - most people don't have to be so strict about their FODMAP intake as they were in Step 1.

In most cases, people are able to reintroduce many high FODMAP foods back into their diet, but may not be able to eat them as often or in the same quantity as before. 

For optimal results consult with a dietitian before commencing a FODMAP diet.

Download the Monash FODMAP Diet App today - this will be your #1 asset to help you every STEP of the way

*Proceeds from the sale of the app contribute to further research

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If you suspect you have IBS or regularly experience unacceptable gut symptoms please see your doctor or healthcare provider