Completing the low FODMAP diet

Modified: Jun 14, 2021 · Published: May 12, 2021 by Michelle @ The Irritable Vegan · This post may contain affiliate links · Leave a Comment

When it comes to completing the low FODMAP diet there are a few stages to tackle;

confirmed sensitivity to FODMAPs
reduced symptoms during the elimination phase
completed as many FODMAP reintroduction challenges as you can think of
tested multiple combinations of the foods you would like to be able to regularly eat
reintroduced as wide a variety of foods and FODMAPs back into your diet as possible

In theory, once you've completed these steps then you've finished the low FODMAP diet.

The great thing about working through every phase of the low FODMAP diet is the awareness it creates. Having clarity on how the what, when and how you eat affects you can be a really powerful tool. This gives you so much confidence and control when dealing with your condition and symptoms in the long term. Once you learn these skills you can come back to them time and again. Using these techniques during relapses and flare-ups can help to restore balance and bring you back to your baseline.

How will I know when I've finished?

This is a tricky question and as we've talked about in the previous sections it's likely that you will never be fully "done". For many people, IBS is a lifelong condition that comes and goes.

Although I've personally suffered from IBS since childhood that doesn't mean I've experienced symptoms every day since. I've had years where my condition hardly impacted me, except for a few acute attacks. These have been interspersed with years of chronic, embarrassing, debilitating symptoms. [1]

The most important thing is not to allow yourself to get stuck in FODMAP limbo. Limiting a large number of high FODMAP foods or portions for a significant length of time is not good for your physical or mental health. If at any point you feel fear or anxiety at achieving 'normal' eating habits then it's time to speak to a professional.

Beyond the personalised phase

Although research is still fairly limited it does suggest that, after following a low FODMAP diet, the majority of patients report continued improvement in their symptoms and quality of life. This follow up data was recorded at the 6 months, 12 months and 18-month mark. Many of these people still limit some FODMAPs, some of the time. However, even those that return to eating their regular diet report experiencing fewer symptoms than they did before. [2]

Monash University is continuing to lead the way with its research and FODMAP testing. Even when you've completed the diet it's worth keeping up to date with new findings. You can continue to benefit from these updates in the ongoing management of your condition.

Whilst the low FODMAP diet is not a cure for IBS it can bring considerable relief to many sufferers. For optimal benefits, it helps to see the FODMAP diet as one of many tools to tackle your condition. Your long term IBS treatment plan should combine everything you've learned about your FODMAP tolerances with things such as: