Q
What is the low-FODMAP diet for IBS?
⚡ Quick answer
A 3-phase elimination diet that identifies which fermentable carbs trigger your IBS.
FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides and Polyols. These are short-chain carbohydrates that some people cannot digest — they ferment in the gut, causing IBS symptoms.
The 3 phases:
1. Elimination (4-6 weeks): cut all high-FODMAP foods. Includes onion, garlic, wheat, certain fruits, most beans, some dairy.
2. Reintroduction (6-8 weeks): systematically test each FODMAP group to identify your triggers.
3. Personalisation: long-term diet excluding only your specific triggers.
Key foods to eliminate: onion, garlic, wheat, beans, lentils, apples, pears, mangoes, watermelon, most dairy, honey, sweeteners.
Key foods you can eat: rice, oats, eggs, meat, fish, carrots, spinach, strawberries, blueberries, lactose-free dairy.
Why do it properly: 70% of IBS patients improve significantly. But it requires strictness for 4-6 weeks — partial attempts fail.
Not for life: low-FODMAP is diagnostic, not lifelong. Once you identify triggers (often just 1-3 specific items), you can eat broadly again.
Read our full evidence-based guide on digestive health for the complete picture.
View Full Guide →We write from peer-reviewed research and clinical guidance. These links let you read the underlying evidence yourself rather than taking our word for it.