Nutrilexic · Digestion · FODMAP
FODMAP: the 3-phase protocol
A diagnostic and therapeutic tool : not a lifelong way of eating.
About 70 % of people with irritable bowel syndrome see symptom improvement on a low-FODMAP diet. But staying stuck in the elimination phase beyond 6 weeks depletes the microbiota and ends up worsening the symptoms it relieved.
This guide walks through the three phases in order, with the exit logic and the most common pitfalls : so that restriction becomes a tool, not a straitjacket.
Phase 1 · Elimination
4 to 6 weeks, never to zero. Observation, not purity.
Phase 2 · Reintroduction
6 to 8 weeks, one family at a time. Symptom diary.
Phase 3 · Personalisation
A diet of one's own, broad and varied, over time.
The pitfalls
Staying in phase 1, confusing FODMAP with gluten-free, anxious avoidance.
Sources Monash University, Halmos 2014, Whelan 2018, Bertrand 2021 · 3-step protocol
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