Low FODMAP for IBS — Practical Guide

What is it?

The Low FODMAP approach temporarily limits certain fermentable carbs that can drive gas, bloating, and bowel changes in IBS. It has three parts: elimination (2–6 weeks), structured re-challenge, and personalisation with a practitioner.

Quick start
  • Keep elimination short (2–6 weeks), then re-challenge—don’t camp here.
  • Label watch: onion, garlic, inulin/chicory fibre, polyols (sorbitol, mannitol).
  • Re-introduce one FODMAP group at a time; keep a brief symptom diary.
Food lists (starter)
  • Lower FODMAP options: rice, quinoa, oats; carrots, zucchini, spinach; berries, grapes; firm bananas; lactose-free dairy; plain meats/fish/eggs.
  • Use with caution: avocado (small serves), sweet potato (moderate serves), canned lentils (rinsed).
  • Limit initially: onion & garlic, wheat breads/pastas, honey, apples/pears, cauliflower, mushrooms, most legumes.
Sample day (non-prescriptive)
  • Breakfast: oats with blueberries & lactose-free yogurt
  • Lunch: chicken & rice bowl with zucchini, carrot, olive oil
  • Dinner: grilled fish, quinoa, steamed greens; garlic-infused oil (not whole garlic)
  • Snacks: firm banana; rice cakes with peanut butter
Tips & swaps
  • Use garlic-infused and onion-infused oils for flavour without the fructans.
  • Choose lactose-free dairy if sensitive.
  • Trial small portions of canned/rinsed legumes during re-challenge.
Related collections

Educational only. Not medical advice. Always consult your healthcare professional.