Stage 1: Restriction
This stage involves strict avoidance of all high-FODMAP foods.
People who follow this diet often think they should avoid all FODMAPs long-term, but this stage should only last about 3–8 weeks. This is because it is important to include FODMAPs in the diet for gut health.
Some people notice an improvement in symptoms in the first week, while others take the full eight weeks. Once you have adequate relief of your digestive symptoms, you can progress to the second stage.
Stage 2: Reintroduction
This stage involves systematically reintroducing high-FODMAP foods.
The purpose of this is twofold:
To identify which types of FODMAPs you tolerate. Few people are sensitive to all of them.
To establish the amount of FODMAPs you can tolerate. This is known as your “threshold level.”
In this step, you test specific foods one by one for three days each
Stage 3: Personalization
This stage is also known as the “modified low-FODMAP diet.” In other words, you still restrict some FODMAPs. However, the amount and type are tailored to your personal tolerance, identified in stage 2.
It is important to progress to this final stage in order to increase diet variety and flexibility. These qualities are linked with improved long-term compliance, quality of life and gut health