Your Doctor Recommended the FODMAP Diet – Now What? A Step-by-Step Guide

If your doctor recently recommended the FODMAP diet for bloating, IBS, or digestive discomfort, you may be wondering what that actually means and how to get started without feeling overwhelmed.

Many people leave their appointment with no more than a short food list and the instruction to “try low FODMAP.” The truth is, the FODMAP diet is a structured, short-term therapeutic approach, not a long-term plan.

This guide walks you through exactly what to do next.

What Is the FODMAP Diet?

The FODMAP diet is a research-based nutrition approach designed to reduce digestive symptoms like:

• Bloating
• Gas
• Abdominal pain
• Diarrhea and/or constipation
• IBS symptoms

FODMAPs are certain carbohydrates that are poorly absorbed in the small intestine and can ferment in the gut, triggering symptoms in people with sensitive digestion.

FODMAP stands for:

• Fermentable
• Oligosaccharides
• Disaccharides
• Monosaccharides
• And
• Polyols

These foods are not unhealthy — the issue is tolerance, not nutritional quality.

The FODMAP Diet Has 3 Phases (And This Matters)

Two of the biggest mistakes people make are staying in the elimination phase for too long and then reintroducing all foods at once. The low FODMAP diet is meant to be temporary and personalized.

Phase 1: Elimination (2–6 Weeks)

High-FODMAP foods are reduced to calm symptoms. This phase is short-term and not meant to be perfect—only strategic.

Phase 2: Reintroduction

Foods are systematically reintroduced to identify specific triggers. This step is essential and often skipped without guidance.

Phase 3: Personalization

Your diet expands as much as possible, creating a long-term plan that supports gut health, energy, and enjoyment of food.

Skipping reintroduction can lead to unnecessary restriction, food anxiety, and nutrient gaps.

Why “Just Avoid These Foods” Often Makes Symptoms Worse

Being handed a generic food list without education or support can backfire.

Common issues include:

• Cutting out too many foods at once
• Eating too little overall
• Increased stress around meals
• Staying stuck in the elimination phase
• Missing portion-size guidance

Stress can worsen digestive symptoms, which is why individualized support is important.

What Can You Eat on a Low FODMAP Diet?

A low FODMAP diet still includes a wide variety of foods when done correctly.

Examples of low FODMAP options include:

• Fruits like citrus, berries, and bananas (in specific portions)
• Vegetables such as spinach, carrots, zucchini, and bell peppers
• Proteins like eggs, poultry, fish, tofu, and tempeh
• Grains, including rice, oats, quinoa, and gluten-free breads
• Lactose-free dairy or dairy alternatives

Portion size plays a critical role—many foods are low FODMAP in certain amounts and high FODMAP in others.