The Low FODMAP Diet Made Simple: A Beginner’s Guide to Feeling Better

The Low FODMAP Diet, developed by Monash University, is one of the most scientifically validated dietary approaches for IBS. Clinical trials show that 50–70% of individuals with IBS experience symptom relief after adopting a structured low-FODMAP plan.

FODMAPs—fermentable carbohydrates found in foods like garlic, onions, apples, wheat, beans, and some dairy—pull water into the intestine and ferment rapidly. This can increase gas, distension, and discomfort, especially in people with delayed motility or heightened nerve sensitivity.

The diet unfolds in three phases:

1. Elimination of high-FODMAP foods for a short period (usually 2–6 weeks).

2. Structured reintroduction to determine which FODMAP groups trigger symptoms.

3. Personalization, where you regain dietary flexibility while avoiding your specific triggers.

Studies show substantial reductions in bloating, abdominal pain, and stool irregularity. It is not intended to be followed strictly long-term but rather as a diagnostic tool that reveals how your gut responds to specific foods.

IBS Cite uses your symptom profile, subtype (IBS-D, IBS-C, IBS-M), and any uploaded dietary or lab data to help you understand which foods may be your most relevant triggers—so you don’t have to go through the process blindly.