What Is the Low-FODMAP Diet?
A short-term (2–6 weeks) dietary approach that lowers specific fermentable carbs (FODMAPs) that can trigger bloating, pain, gas, and diarrhea/constipation in IBS and SIBO-prone people.
Why It Works
FODMAPs pull water into the intestine and feed gas-producing bacteria. Reducing them calms distension and pain quickly, while you assess tolerance to each subgroup during reintroduction.
What You Can Eat (Core List)
- Proteins: Eggs, poultry, fish, beef, tofu (firm), tempeh
- Carbs: White rice, quinoa, oats (measured), potatoes, rice noodles
- Veg: Zucchini, carrots, spinach, bok choy, bell peppers, tomatoes, eggplant, green beans
- Fruit: Firm bananas, blueberries, strawberries, kiwi, oranges (portions)
- Fats: Olive oil, avocado oil (watch avocado portions), butter/ghee if tolerated
- Dairy: Lactose-free milk/yogurt, hard cheeses (portioned) or dairy-free alternatives
Foods to Avoid Initially
- Onion, garlic (use infused oils)
- Wheat-heavy products (choose GF or low-FODMAP grains)
- Many beans/legumes (except small lentil portions if tolerated)
- Honey, high-fructose fruits (apples/pears/mango), sugar alcohols (sorbitol/mannitol)
- High-lactose dairy (milk/ice cream)
Portion Control
Even low-FODMAP foods can become high-FODMAP in large portions. GutFeeling’s database gives exact serving sizes.
3-Phase Plan
- Elimination (2–6 weeks)
- Reintroduction (test one FODMAP group at a time)
- Personalization (build your long-term relaxed plan)
Common Mistakes
- Staying restrictive too long (reintroduce to diversify)
- Not tracking portions
- Ignoring stress/sleep (huge symptom drivers)
- Adding too much raw veg too quickly
Sample Day
- Breakfast: Omelet with spinach and tomato, side of rice toast
- Lunch: Chicken quinoa bowl with carrots and zucchini
- Snack: Lactose-free yogurt with blueberries
- Dinner: Salmon, mashed potatoes, steamed green beans
How GutFeel.AI Helps
- Auto-generates weekly menus and smart grocery lists
- Flags FODMAP risks in recipes and restaurant menus
- Reintro scheduler that analyzes responses and updates your “green list”