The Low-FODMAP Elimination Protocol

Before You Begin

The low-FODMAP protocol is a diagnostic tool as much as a treatment. Its goal is to identify which specific FODMAPs trigger your symptoms — not to keep you on a restricted diet forever. Most people complete the process and return to eating a wide variety of foods.

Phase 1: Strict Elimination (Weeks 1–4)

Remove all high-FODMAP foods simultaneously. Don't cherry-pick — partial elimination does not produce clear results.

Foods to Eliminate

• Oligosaccharides (Fructans): Wheat, rye, barley, onion, garlic, leek, asparagus, artichoke, beetroot, Brussels sprouts, fennel
• Oligosaccharides (GOS): Legumes (chickpeas, lentils, kidney beans), cashews, pistachios
• Disaccharides (Lactose): Milk, yoghurt (regular), soft cheese, ice cream, custard
• Monosaccharides (Excess Fructose): Apples, pears, mangoes, watermelon, honey, agave, HFCS
• Polyols: Stone fruits (peaches, plums, cherries, nectarines), blackberries, avocado (large portions), mushrooms, cauliflower, sugar-free products with sorbitol/mannitol/xylitol

What You Can Eat (Low-FODMAP)

• Grains: Rice, oats, quinoa, corn, gluten-free bread/pasta (in low-FODMAP portions)
• Proteins: All plain meats, fish, eggs, firm tofu
• Dairy alternatives: Lactose-free milk and yoghurt, hard aged cheeses (cheddar, parmesan), almond milk
• Vegetables: Carrots, cucumber, lettuce, spinach, zucchini, potato, tomato, capsicum, broccoli (small portions)
• Fruits: Bananas (firm), blueberries, strawberries, oranges, kiwi, grapes, pineapple
• Fats: All oils, butter, nuts (walnuts, peanuts, macadamias — in small portions)

Portion Size Matters

Even low-FODMAP foods can trigger symptoms in large portions. The Monash University FODMAP app (recommended) provides portion-specific guidance with green/yellow/red traffic light coding.

Phase 2: Structured Reintroduction (Weeks 5–8)

This is the most important phase. You test one FODMAP subgroup at a time to identify your personal triggers.

Reintroduction Schedule

Test each FODMAP category across 3 days, then have a 3-day washout before testing the next:

• Day 1: Small test dose (e.g., ½ cup milk for lactose)
• Day 2: Medium test dose (1 cup milk)
• Day 3: Large test dose (1.5 cups milk)
• Days 4–6: Return to strict elimination (washout period)

FODMAP Reintroduction Order

1. Lactose (milk, yoghurt)
2. Fructose (honey, mango)
3. Sorbitol (avocado, peach)
4. Mannitol (mushrooms, cauliflower)
5. Fructans — wheat (bread)
6. Fructans — onion/garlic
7. GOS (chickpeas, lentils)

Symptom Tracking During Reintroduction

Rate each symptom 0–10 at baseline and at 1h, 3h, and 24h after each test dose: bloating, pain, flatulence, bowel urgency, stool consistency. Record in a diary or spreadsheet.

Phase 3: Personalisation (Week 8+)

Based on your reintroduction results, build a personalised "gentle" diet that:

• Avoids only your confirmed trigger FODMAPs
• Reintroduces all tolerated foods fully
• Maintains the widest possible dietary variety

The goal of this protocol is freedom — to eat a varied, nutritious diet while managing your specific triggers. Most people are sensitive to 1–2 FODMAP subgroups, not all of them.