The Low FODMAP Diet Explained
Everything about the low FODMAP diet. Elimination, reintroduction and personalization phases. Food lists and practical tips. Track your meals with Voical.
Calorie calculation examples by profile
Sedentary woman, 35 years old, 132 lbs
Active woman, 35 years old, 132 lbs
Sedentary man, 35 years old, 165 lbs
Active man, 35 years old, 165 lbs
What Does FODMAP Mean?
FODMAP stands for Fermentable Oligo-saccharides, Di-saccharides, Mono-saccharides And Polyols. These are short-chain carbohydrates poorly absorbed in the small intestine. They ferment in the colon, producing gas and drawing water, causing bloating, pain, and bowel changes.
The 3 Phases of the Diet
Phase 1 - Elimination (2-6 weeks): remove all high FODMAP foods. Phase 2 - Reintroduction (6-8 weeks): systematic testing of each FODMAP group. Phase 3 - Personalization (long term): diet adapted to your individual tolerances.
The 5 FODMAP Groups
Fructose (excess): honey, apples, pears. Lactose: milk, yogurt, soft cheese. Fructans: wheat, onion, garlic. Galactans: legumes. Polyols: mushrooms, -ol sweeteners. Each person reacts differently to each group.
Importance of Dietitian Guidance
The FODMAP diet is complex and can lead to deficiencies if poorly managed. Guidance from a trained dietitian is strongly recommended. A precise food diary is essential to identify your personal triggers.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to the Low FODMAP Diet
Important: This diet should ideally be followed with guidance from a dietitian trained in the FODMAP protocol. It is not meant to be followed in its restrictive form for life.
The low FODMAP diet is the most scientifically validated dietary approach for irritable bowel syndrome, with a success rate of 70-80%.
Understanding FODMAPs
Fermentable Oligo-saccharides (fructans, GOS) Di-saccharides (lactose) Mono-saccharides (fructose) And Polyols (sorbitol, mannitol)
These carbohydrates are:
- Poorly absorbed in the small intestine
- Fermented by bacteria in the colon
- Osmotically active (draw water)
Phase 1: Elimination
Foods to Avoid
| FODMAP | High FODMAP Foods |
|---|---|
| Fructose | Apples, pears, mango, honey, agave syrup |
| Lactose | Milk, yogurt, cream, soft cheese, ice cream |
| Fructans | Wheat, rye, onion, garlic, leeks, artichoke |
| GOS | Beans, lentils, chickpeas |
| Polyols | Mushrooms, cauliflower, apricots, -ol sweeteners |
Low FODMAP Alternatives
| Category | Alternatives |
|---|---|
| Grains | Rice, quinoa, oats, corn, buckwheat |
| Vegetables | Carrots, zucchini, tomatoes, bell peppers, spinach |
| Fruits | Bananas, strawberries, oranges, kiwi, grapes |
| Proteins | All meats, fish, eggs, firm tofu |
| Dairy | Lactose-free, aged cheeses (cheddar, parmesan) |
Phase 2: Reintroduction
Test one FODMAP group at a time:
Week 1: Fructose
- Day 1: 1/2 tablespoon honey
- Day 2: 1 tablespoon honey
- Day 3: 2 tablespoons honey
- Days 4-6: rest (return to low FODMAP)
Week 2: Lactose
- Day 1: 1/4 glass of milk
- Day 2: 1/2 glass of milk
- Day 3: 1 glass of milk
- Days 4-6: rest
Continue with fructans, GOS, and polyols.
Phase 3: Personalization
After reintroduction:
- Only avoid FODMAPs that trigger you
- Reintroduce tolerated FODMAPs
- Test tolerance thresholds (amounts)
- Adjust during periods (stress, illness)
Tips for Success
- Plan your meals: spontaneity is difficult at first
- Cook at home: better control over ingredients
- Read labels: FODMAPs are hidden everywhere
- Use the Monash app: reliable database
- Don’t be too strict: it’s also about quantities
- Note everything: food diary is essential
Mistakes to Avoid
- Staying in elimination too long: bad for the microbiome
- Not reintroducing: you’ll never know your real triggers
- Confusing “low” and “zero”: small amounts often tolerated
- Neglecting other factors: stress, sleep, physical activity
- Going alone with a complex diet: dietitian recommended
Why Voical Can Help You
The FODMAP diet requires precise food tracking. Voical allows you to quickly note each food and its quantities, making it easier to identify your triggers during the reintroduction phase. Voice tracking simplifies this tedious but essential process.