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Diet protocol

Low-FODMAP

FODMAPs (Fermentable Oligo-, Di-, Mono-saccharides And Polyols) are short-chain carbohydrates that some people don't digest well. The low-FODMAP diet, developed at Monash University, is the gold-standard intervention for IBS (irritable bowel syndrome).

It's a structured 3-phase protocol: elimination (4-6 weeks), reintroduction (8-12 weeks), and personalization (long-term).

Macro split

Carbs

Variable

Protein

Variable

Fat

Variable

Macros not the focus — FODMAP content is

Foods to eat
  • Most meats, fish, eggs
  • Lactose-free dairy or hard cheeses
  • Low-FODMAP vegetables (carrots, spinach, zucchini)
  • Low-FODMAP fruits (banana, blueberries, oranges)
  • Rice, oats, quinoa, gluten-free grains
  • Lactose-free milk, almond milk
Foods to avoid
  • × High-FODMAP vegetables (onion, garlic, mushrooms, cauliflower)
  • × High-FODMAP fruits (apple, pear, mango, watermelon)
  • × Wheat, rye, barley
  • × Dairy with lactose
  • × Beans and legumes
  • × High-fructose syrup, honey
  • × Sugar alcohols (sorbitol, xylitol)

CalPilot

Track Low-FODMAP in CalPilot

CalPilot logs your food in 3 seconds and auto-checks compatibility with your set diet. No manual lookup. No second-guessing.

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What it is

Three-phase elimination diet for digestive symptoms. Phase 1: remove all high-FODMAP foods. Phase 2: methodically reintroduce one FODMAP group at a time. Phase 3: build a personal long-term diet based on what you tolerate.

Pros

  • Most evidence-based intervention for IBS
  • Symptom relief in 70%+ of IBS patients
  • Personalized end-state — only avoid what you specifically react to

Cons

  • ! Highly restrictive in Phase 1
  • ! Hidden FODMAPs in sauces, dressings, and processed foods
  • ! Requires careful reintroduction — many people skip it incorrectly
  • ! Working with a registered dietitian is recommended

Best for

People with IBS, SIBO, or unexplained digestive symptoms. Should be done under guidance of a healthcare provider.

Research

Strong RCT support for IBS — Monash University's research is the gold standard. Effectiveness drops without proper reintroduction.

How CalPilot helps

Foods tagged with FODMAP content (high/moderate/low). Phase tracking (elimination, reintroduction, personalization) built in. Photo logging spots high-FODMAP ingredients in mixed dishes.

FAQ

Is low-FODMAP the same as gluten-free?
No. Wheat is high-FODMAP and excluded, but gluten itself isn't the issue — it's the fructans in wheat. Many gluten-free products are still high-FODMAP.

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