Low FODMAP Nutrition Plan
Clinical Strategy for IBS & Digestive Relief
Finally find relief from IBS and digestive discomfort with our evidence-based Low FODMAP nutrition plan. Developed at Monash University, this clinical approach helps identify your trigger foods and restore digestive comfort.
What Is a Low FODMAP Plan?
The Low FODMAP Diet is a clinical nutrition strategy developed at Monash University to help manage Irritable Bowel Syndrome (IBS) and other functional gut disorders. It reduces intake of specific fermentable carbohydrates known as FODMAPs:
Click Each Letter:
Click any letter to learn what it stands for
These carbohydrates are poorly absorbed in the small intestine and can ferment in the gut, causing bloating, gas, pain, and altered bowel habits.
How It Works
The Low FODMAP Plan is a systematic 3-phase approach that requires careful tracking and observation. Success depends on monitoring what you eat and how your body responds throughout the journey.
🔍 Tracking Is Essential to Your Success
You must track your food intake and digestive responses daily — including bloating, gas, discomfort, and bowel patterns. This data is critical for identifying your personal trigger foods and building your long-term maintenance plan. Your 1-to-1 sessions will teach you exactly how to track effectively.
Phase 1: Elimination (2-6 weeks)
Remove all high-FODMAP foods to establish a symptom-free baseline.
📊 Track daily: What you eat and any lingering symptoms
Phase 2: Reintroduction (6-8 weeks)
Systematically test each FODMAP group one at a time.
📊 Track meticulously: Foods tested + timing and severity of reactions
Phase 3: Maintenance (Ongoing)
Build your personalised diet using your tracking data as your guide.
📊 Track periodically: Helps you stay symptom-free long-term
Expert Support Included: Get 3 private 1-to-1 sessions with certified FODMAP dietitians who will teach you proper tracking methods, interpret your data, guide you through reintroduction, and help you build your personalised maintenance plan based on your unique responses.
Key Benefits
The Low FODMAP Plan offers targeted relief and diagnostic insight:
Reduces Digestive Symptoms
Relief from bloating, cramps, diarrhoea, and constipation
Improves Quality of Life
Better energy, mood, and daily comfort
Identifies Trigger Foods
Through structured reintroduction phase
Supports Gut Health
By reducing inflammation and microbial imbalance
Empowers Personalised Nutrition
Tailored to your individual tolerance
Clinically Proven Results
Evidence-based approach developed at Monash University
Who Is It Best For?
✓ Ideal For
- Individuals with IBS (especially IBS-D or IBS-M)
- People with Small Intestinal Bacterial Overgrowth (SIBO)
- Those with chronic bloating or abdominal pain
- Patients with functional GI disorders not explained by structural disease
✗ Not Recommended For
- People without digestive symptoms — unnecessary restriction may harm gut microbiota
- Long-term use without reintroduction — it's a short-term diagnostic tool, not a lifelong diet
Frequently Asked Questions
How long does the Low FODMAP diet take to work?
Most people notice symptom improvement within 2-6 weeks during the elimination phase. However, the full process including reintroduction and maintenance can take 2-3 months. The timeline varies based on individual symptom severity and how strictly the plan is followed.
Is the Low FODMAP diet meant to be followed forever?
No, the Low FODMAP diet is a short-term diagnostic tool, not a lifelong diet. After the elimination phase, you systematically reintroduce FODMAPs to identify your personal triggers. The goal is to build a personalised maintenance diet that includes as many foods as you can tolerate.
Can I get enough nutrients on a Low FODMAP diet?
Yes, when properly planned. The Low FODMAP diet still includes a wide variety of fruits, vegetables, proteins, and grains. Our plan ensures you get adequate fibre, vitamins, and minerals. Working with a dietitian (included in your plan) helps prevent nutritional deficiencies during the elimination phase.
What if my symptoms don't improve on Low FODMAP?
If symptoms persist after 4-6 weeks of strict FODMAP elimination, other factors may be involved. Your 1-to-1 sessions will help identify potential issues such as other food intolerances, stress, medication side effects, or conditions requiring different treatment. We'll guide you through next steps.
Can I eat out while following a Low FODMAP diet?
Yes, with some planning. Choose simple dishes like grilled meats with plain vegetables, rice, or potatoes. Avoid sauces, marinades, and dressings which often contain high-FODMAP ingredients like garlic and onion. Our plan includes a restaurant survival guide and tips for eating out confidently.
Take Control of Your Digestive Health
Join thousands finding relief from IBS and digestive discomfort through the clinically proven Low FODMAP approach. Get structured meal plans, expert guidance, and the support you need to identify your triggers and feel better.
