the low FODMAP diet:
    how do you stick with it?

tips for following
a low FODMAP diet

◆ We would like to advise you to please consult with a doctor or Registered Dietitian Nutritionist (RDN) before starting the diet

◆ To stay up to date on what foods are low or high in FODMAPs, simply download the helpful Monash University Low FODMAP Diet smartphone app

◆ Explore our site and discover food lists, collect tasty recipes and then go grocery shopping for your favorite items. For more information about a Low FODMAP Diet visit

◆ Read labels while shopping. Most foods today come with detailed labels to help you identify ingredients high in FODMAPs such as high fructose corn syrup, fructose, honey, mushrooms, garlic, onions, chicory or chicory root (inulin), wheat, rye, barley, polydextrose, fructo oligosaccharides, nonfat milk, cream, erythritol, sorbitol, and mannitol

◆ Remember not all gluten-free products are low in FODMAP ingredients. Remember, read handy food labels

◆ Explore the many delicious low FODMAP menu ideas and recipes available

the low FODMAP diet: two phases

phase 1

After you’ve been advised by a doctor or Registered Dietitian Nutritionist (RDN) to start a low FODMAP diet, the plan begins with a trial elimination phase where foods high in FODMAPs are removed from the diet. This means studying the different types of FODMAP foods you may be eating and planning accordingly. This trial period typically lasts from 2 to 6 weeks.

phase 2

In this phase, a Registered Dietitian Nutritionist (RDN), knowledgeable in FODMAPs, will provide guidance on the reintroduction of FODMAPs in a stepwise process, where one type of FODMAP will be added back into your diet to help distinguish individual FODMAP triggers and tolerance. From there, a customized, well-balanced diet can be designed to address your specific needs.

Most people find they can still have their favorite high FODMAP foods on occasion and in moderation. Just remember the goal is for each person to eat the most varied diet that he or she can tolerate, and not to restrict the diet with a one-size-fits-all rule. For more information on the low FODMAP diet, visit

Notebook to Track Progress

the low FODMAP diet:
track your progress

Keeping track of what you eat and the symptoms you experience can help you find answers about individual food triggers. Just download the helpful diary to track your food intake, symptoms experienced and your progress. This log can help you and your healthcare professional determine which foods your body can and cannot tolerate.

In addition, check out these low FODMAP recipes that can help you stick with your diet.

Monash University Low FODMAP Certified™ trademarks used under license by Nestlé.  A strict low FODMAP diet should only be commenced under the supervision of a healthcare professional.