Phases of the FODMAP Diet Explained - Canadian Digestive Health Foundation (2024)

First things first, it’simportant to remember that a FODMAP diet isn’t a lifetime diet.Once you understandyourIBS trigger foods and food intolerances, you can adapt your diet to ensure you are living comfortably!

However, nothing in life comeseasy..to get there,there is a little bit of work on your end.Although the low FODMAP diet can seem hard it can be life-changing for you. With a little education and commitment, you can be on your way to living a healthier and happierIBSsymptom-free life.

The three phases of the low FODMAP diet are elimination, reintroduction, and integration.We simplify these stepsbelow:

*NOTE:The FODMAP diet is best implemented under the supervision of qualified health are professionals, such as a registered dietician.

Step 1. FODMAP Elimination (Usually 2-6 weeks)

OBJECTIVE:Identify the high FODMAP foods from your current diet that are aggravating IBS symptoms.

Check out thehigh FODMAP food listfor foods that are high FODMAP and swap them out for low FODMAP alternatives. Many people start to feel better as early as two days into theelimination phase, but for some, it can take a few weeks.Sodon’t be discouraged! Keep in mind that you should not have any cheat days on this diet. The better you stick to it, the more effective and accurate the results, so stay strong and low FODMAP on!For example, switch your daily high FODMAP apple for a low FODMAP orange! It’s that easy.Your time spent in this phaseshould be determined in consultation with your healthcare professional, but ittypically lasts from 2-6 weeks.

Keep our handy reference sheets for low vs high FODMAP foods on hand.

Step 2. FODMAP Reintroduction(Usually 6-8 weeks)

OBJECTIVE:Determine which foods and FODMAPs trigger symptoms and which do not.

As the name suggests, the reintroduction phase is where you gradually reintroduce individual high-FODMAP foods back into your diet. If a certain food causes nosymptomsthen include that food into your regular diet going forward. If it does causesymptomsyou’ll want to cut it out of your diet permanently.

Go down the list of foods in each of the F-O-D-M-A-Psubgroupcategories.

Each FODMAP subgroupshould be reintroduced separately while your background diet remains low inFODMAPs.This approach will allow you to see which FODMAP groups you may have food intolerances to, otherwise it will be impossible to tell what’s responsible for your IBS symptoms.

Consult your dietician if you need help with this step, as it can be themost trickyfor people! They will help you with when to reintroduce and which foods to reintroduce with. You should take a break of a few days between the reintroduction of foods to avoid any crossover effects.

Step 3: FODMAP Integration(lifelong!)

OBJECTIVE:establish your longer-term, personalized FODMAP diet.

Once you and your dietician interpret your food triggers and tolerances, you can begin reintroducing foods and FODMAPs that were tolerated well and avoiding only those that trigger your symptoms.

Healthy doesn’t always equal low FODMAP. Things like apples, asparagus, and agave are good for your health but not for your gut if you suffer from IBS or IBS like symptoms. Gluten is not a FODMAP, it’s a protein. So be careful, gluten-free doesn’t necessarily equal low FODMAP.

It’s important to note that although following strictly a low FODMAP diet may leave you feeling well, but it is neither healthy nor practical, so do not totally avoid certain FODMAP groups foreverif they aren’t triggering symptoms.

REMEMBEReveryone’s food intolerances are different! Once your planis in motion, this is the start of a stress-free life. Embrace your new lifestyle and live your life – your way!

It is estimated that 50% of people with IBS may benefit from a low FODMAPs diet, however, the quality of scientific evidence is very low. Of those people, there is a possible benefit for overall symptoms such as abdominal pain, cramping, bloating, excess gas, constipation and /or diarrhea.

Symptom Management

If all else fails, there are over the counter options for symptom management of IBS. Talk to your doctor or dietitian about some of these options.