Three phases, one goal
The Monash low-FODMAP protocol has three phases: Eliminate, Reintroduce, and Personalise. Each phase has a clear purpose.
You're not meant to stay in the first phase forever. The entire process takes about three to four months. By the end, you'll have a personalized eating plan based on real data from your own body.
Phase 1: Eliminate
For two to six weeks, you reduce high-FODMAP foods to establish a symptom baseline. This phase is strict, but temporary.
Most people notice improvement within two weeks. If you don't see any change after six weeks, talk to your dietitian. IBS may not be your primary issue, or another factor might be at play.
Use this phase to get familiar with low-FODMAP swaps and build a few go-to meals.