The Low FODMAP Diet

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What is The Low FODMAP Diet?

Read about the Low FODMAP Diet and learn all the basics. This is the low FODMAP diet for beginners.

Phase 1: The Elimination Phase

The first phase of the low FODMAP diet is the elimination phase. In this phase you limit intake of all high FODMAP foods.

Phase 2: The Reintroduction Phase

When you are symptom free you can start the reintroduction phase, witch is the second phase of the diet.

Phase 3: Your Personal Diet

In this phase you can follow your new found personal diet, where you have pointed out all the foods you react to.


We have gathered the best Low FODMAP Diet ressources on this page, including app, list, chart, books, recipes and meal plan.

The Low FODMAP Diet for beginners

The Low FODMAP diet is a diet developed to resolve the symptoms from IBS or Irritable Bowel Syndrome. The diet eliminates or limits the intake of 4 different carbohydrates, that exists in a higher or lower number in many foods. It is a scientific fact that these carbohydrates are harder for the bowel to process than other carbohydrates.

The purpose of the diet is not to follow it for the rest of your life. The purpose is to find what FODMAP-groups are triggering the symptoms from IBS and then exclude them permanently from your diet. A major part of the diet consists of testing or re-introducing foods to see which foods trigger your IBS. This is the second phase of the diet and will probably last for a couple of months. But even after this phase you will be able to continue re-introduction of foods, but more about that later.

The diet consists of 3 phases. The first phase lasts approximately 4-8 weeks depending on your bowels reactions. In this phase you eliminate all high FODMAP foods from your diet, and limit the intake of “yellow” foods. When you are symptomfree you can move on to phase 2. In this phase you start to re-introduce high FODMAP foods in your diet. You start by re-introducing one FODMAP-group at a time following a specific schedule. You do this testing to find out exactly what FODMAP-groups you bowel reacts to, so you can just exclude these from your diet. In the third phase when you tested alle groups, you know which foods to exclude and you now have your personal low FODMAP diet. It is important to keep re-challenge foods in phase 3 and beyond, because you can change tolerance over time.

What is the low FODMAP diet NOT?

Just so you do not get the wrong expectations to the low FODMAP diet, i will specify what the diet will NOT do for you. It is not a slimming diet and it is not a diet with focus on eating helthier. It is not a glutenfree diet, even though there are many glutenfree products allowed on the diet, because there are also products with gluten allowed.

The low FODMAP diet does not “cure” irritable bowel syndrome or any other bowel and stomach disease, but if you follow its principles you can be symptomfree. If you are suffering from IBS, you will always suffer from it, but by eating right you will not notice it. It is also important that you do not start on the low FODMAP diet and remain in the first phase forever, because over time the lack of FODMAPs in your diet can have effects on your generel health.

What does Low FODMAP mean?

FODMAP is a short for the 4 carbohydrates you eliminate from your diet:

  • Fermentable
  • Oligosaccharides
  • Disaccharides
  • Monosaccharides
  • And
  • Polyols

All of these carbohydrates can be found in our everyday diet and therefore the best place to start getting rid of the symptoms of IBS is by make the changes in your diet. The reason these carbohydrates cause problems for people with IBS is that they can be very difficult for the body to split and digest and therefore end up undigested in the colon. This leads to the uncomfortable symptoms like gas in you stomach, stomach ache and bloating.

A diet against Irritable Bowel Syndrome (IBS)

As i mentioned previously the low FODMAP diet is a diet specifically developed for relieving IBS. It is estimated that 1 in 7 on the planet suffer from IBS to a greater or lesser degree. The frequency in the western part of the world is estimated to be higher than in development countries. It is believed that is a result of the higher intake of fat, sugar, processed foods and too few fibres that help develop Irritable Bowel Syndrome. Although this is believed there is no scientific evidence what exactly causes IBS.

For those who suffer from IBS to a high degree, it can be very difficult to be attending in social events because the symptoms can be so fierce it can be hard to focus or you have to go to the bathroom a lot. Unfortunately there are no medical treatments for IBS, nor is there an operation that can relive IBS. However there are medicin that can relieve the symptoms from IBS. But the only effective treatment are through changes in the diet. For some it will be enough to make simple changes in the daily diet, but others will need more drastic and strict changes, enter the low FODMAP diet – The only diet to relieve IBS.

Besides changing your diet or starting on the low FODMAP diet you can do a lot of thing to complement the diet and help accelerate the relieve of symptoms. Amongst are thing like exercising a minimum og 30 minutes a day, it do not have to be a hard exercise, but jogging or power walking will be just fine. If you suffer from mental conditions like anxiety or stress it will be a very good to be treated for these as well, as they can worsen the symptoms.

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