1 September 2026
Low-FODMAP 101: What to Know Before You Start
Low-FODMAP is one of the most misunderstood diets in nutrition — usually followed as a permanent restriction, when it was never designed to be one.
What FODMAPs actually are
FODMAPs are a group of fermentable short-chain carbohydrates (found in foods like onion, garlic, wheat, certain fruits and legumes) that can trigger bloating, gas and pain in people with IBS or similar functional gut conditions.
It’s three phases, not one diet
- Elimination — a strict, time-limited period (typically 2–6 weeks) removing high-FODMAP foods to establish a symptom baseline.
- Reintroduction — systematically testing FODMAP groups one at a time to identify which specific ones actually trigger your symptoms.
- Personalisation — a longer-term diet that only restricts the specific triggers identified in phase two, not everything.
Where it usually goes wrong
Most people who try low-FODMAP alone get stuck in phase one indefinitely — an unnecessarily restrictive, nutritionally unbalanced diet maintained far longer than needed, because no one guided them through reintroduction. That’s the phase where professional support earns its keep.
This is general information about the low-FODMAP approach, not a personal treatment plan. It’s best undertaken with a dietitian’s guidance, both to confirm it’s appropriate for your symptoms and to manage the reintroduction phase properly.
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GP referral or not, Medicare, DVA or private — start with the appointment option that suits you.