Elimination phase4 min read

Phase 1: Elimination

A 2–6 week reset that calms your gut and gives you a clean baseline to test against. It is a diagnostic tool, not a long-term diet.

What this phase is for

Elimination is a temporary reset. You swap high-FODMAP foods for low-FODMAP alternatives so your gut can settle and you can establish what "good" feels like.

The goal is not to avoid FODMAPs forever. The goal is to get a clear baseline. Once you know what calm feels like, the reintroduction phase can show you exactly which FODMAP groups your gut struggles with, and at what dose.

How long it takes

Most people aim for around 4 weeks. Some feel meaningfully better after 2; others need closer to 6.

Monash University recommends a maximum of 6 weeks. If your symptoms have not improved by then, FODMAPs may not be your primary trigger, and that is an important finding too. It is a sign to talk to a dietitian or GP about other contributors like stress, sleep, medications, or non-IBS conditions.

4 more sections in the app

Keep reading in the Phase app

The rest of this guide — plus the full Learn library, matched to where you are in the protocol — lives inside Phase.

What to focus on
What to avoid
When you're ready to move on
A note on guidance

Sources

Educational content, not medical advice. Talk to a doctor or registered dietitian before starting the low-FODMAP diet.