Eliminate Summer Fruit (except Melon)

Every fruit contains fructose. This means that people who are intollerant to any fruit will be intollerant to all other fruits with the same or higher concentration of fructose.&nbsp;However, since concentrations vary a lot from fruit to fruit and with how ripe the fruit is , it is advisable to spend at least a week in which only one type of fruit per day is tried.

Reintroduce Fruit

Eliminate Wheat and Rye (pasta, bread, etc.)

Eliminate Dairy

Eliminate Beans & Sweet Corn

Eliminate Almonds, Cashews, and Pistachios

Eliminate honey, corn syrup

Replace with table sugar, maple syrup

Eliminate Artichoke, Asparagus, Cauliflower, Onion, Garlic, Mushrooms 

Replace with low FODMAP vegetables: eggplant, carrot, lettuce, potato, zucchini, tomato, pepper

Introduce Sweet Corn

Introduce Milk

Replace with kiwi, pineapple, orange, grapes, cantaloupe, sberries

Introduce yogurt

Introduce Peas & Chickpeas

Introduce ice cream

Contains high concentrations of Polyols

Introduce Cauliflower

Celery

Introduce soft cheese

Contains high concentrations of Olygosaccarids

Artichoke

Introduce Avocado

Replace with quinoa / rice / corn / spelt bread & pasta

Beets

Beans and legumes generally contain very high concentrations of oligosaccarids

Reintroduce legumes & sweet corn

Onion

Asparagus contain a high concentration of Monosaccharides

Asparagus

Reintroduce Vegetables

Mushrooms

Garlic

Chicory

Nuts contain olygosaccharides, just like wheat and rye.

Reintroduce nuts

Replace with peanuts, walnuts, macadamias

Reintroduce Dairy

Meat

Eliminate Apples & Pears

Introduce beans

Replace with Almond milk, camembert, feta, hard cheeses, lactose-free milk

Fish

High quantities of wheat and rye provide high doses of olygosaccharides.&nbsp;&nbsp;When reintroducing wheat and rye, it's recommendable to play with quantities. First, servings of up to 50 grams. And work in multiples of that per day.

Reintroduce wheat & rye derivates

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, which are short-chain carbohydrates (sugars) that the small intestine absorbs poorly. Some people experience digestive distress after eating them. These symptoms are commonly called IBS or Irritable Bowel Syndrom.&nbsp;(Source: <a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/fodmap-diet-what-you-need-to-know#:~:text=When%20people%20say%20%E2%80%9CFODMAP%20diet,and%20which%20foods%20reduce%20symptoms.">Johns Hopkins University</a>)&nbsp;Every person that suffers from FODMAP intollerance has a different reaction to different types of food. For some, milk is poisonous. For others, beans are the worst, but bread is ok. While others also have to be really careful with any wheat derivates. But these are only examples. For a full list of FODMAP food, the best resource is the <a href="https://www.monashfodmap.com/about-fodmap-and-ibs/high-and-low-fodmap-foods/">University of Monash</a> (see this article or search for their mobile app)&nbsp;&nbsp;Following a low FODMAP diet is very complex, because it goes through three phases:&nbsp;<ul style="list-style-type:disc;"><li>First, groups of aliments are eliminated from the diet</li><li>Second, they are slowly reintroduced to see what's causing more trouble</li><li>Finally, once you know what hurts and how much, you can go on a more stable diet in which you avoid the worst food, limit the so-so, and eat everything else.</li></ul>&nbsp;This roadmap shows the first two phases. In can start anytime and can be copied by anyone who wants to tackle this challenging diet.

Low FODMAP Diet Plan

three-step elimination diet