Low FODMAP Elimination Diet Protocol

When you do a low FODMAP diet, it is sometimes something you stick with, but for 
most people it is a type of elimination diet. This means you eliminate certain foods for a 
period of time (usually a few weeks), then gradually start re-introducing foods back into 
your diet. This allows you to see exactly what foods are giving you digestive issues or 
triggers your IBS symptoms. Take a look at how the typical FODMAP elimination diet 
protocol works.

Understanding FODMAPS

Instead of jumping right into this or any other elimination diet, it is important to learn as 
much as you can about it. The first thing to understand is exactly what FODMAPS are 
and why you want to stick to the low ones, and avoid the high ones during the beginning 
of the low FODMAP diet protocol.

FODMAP stands for fermentable oligo, Di, mono-saccharides and Polyols. Essentially, 
the low FODMAP diet is going to allow you to eat foods that are lower in certain types of 
fibers and sugars, which are known to contribute to abdominal cramping, gas, nausea, 
and pains related to digestive issues like IBS.

What are included in the high FODMAP foods? This includes lactose, fructose, sorbitol 
and other sweeteners ending in “ol”, GOS, and fructans.

Removing the High FODMAP Foods

Like many elimination diets, there are three main phases to the low FODMAP diet. The 
first phase is eliminating the high FODMAP foods from your diet, followed by re-
introducing some of these foods one at a time, then adapting to a new eating lifestyle 
and avoiding any of the foods that triggered symptoms.

For the first stage, you need to look at the food lists of low and high FODMAP foods, 
and eat only what is on the low FODMAP list. Some of the high FODMAP foods can be 
eaten sparingly, but for the sake of the elimination stage, it is best to avoid them 
entirely.

Re-Introducing Foods

After a few weeks of eating only low FODMAP foods, you will then enter the re-
introduction phase. This requires you to start introducing those high FODMAP foods, 
but only one at a time. This allows you to see how your body reacts to different types of 
sweeteners and fibers, so you know what your body can handle without digestive 
issues, and which ones you will need to cut out of your diet for good.


