![]() In this step well tolerated foods and FODMAPs are reintroduced to your diet, while poorly tolerated foods and FODMAPs are restricted, but only to a level that provides symptom relief. In Step 3, the aim is to relax dietary restrictions as much as possible, expand the variety of foods included in your diet and establish a ‘personalized FODMAP diet’ for the long-term. The in-app Diary allows you to record challenge foods eaten, IBS symptom type and severity, bowel habit and stress levels. ![]() You can do this using a paper diary, or the Diary in the Monash FODMAP App. After each 3-day challenge, record how well you tolerated the FODMAP(s). ![]() Very common foods (such as apple, pear, certain legumes and wheat products) that are high in two FODMAP types are also included as optional challenges in the diary (see below). For instance, milk is high in lactose, but does not contain any other FODMAPs. These foods are recommended because they contain large amounts of one FODMAP type. The diary section of the Monash FODMAP App is very useful in this step, as it lists foods that you can use for each FODMAP challenge. FODMAP ‘challenges’ involve eating a food rich in only 1 FODMAP group daily for 3 days and monitoring symptoms. However, you will complete a series of ‘FODMAP challenges’ to identify which FODMAPs you tolerate and which trigger symptoms. In Step 2, you continue your low FODMAP diet (as per step 1). If they did not improve, it might be that your IBS symptoms are not sensitive to FODMAPs and you need to consider other therapies, such as stress reduction, gut directed hypnotherapy, over-the-counter medications such as laxatives, fibre supplements, or prescription medications. If your symptoms improved after 2-6 weeks on the Step 1 diet, it is time to move onto the Step 2 diet. Use the simple traffic light system to identify high (red) and moderate (amber) FODMAP foods that you will swap for low (green) FODMAP alternatives. The Food Guide of the Monash FODMAP App is very useful in this step of the diet. For example, if you normally eat wheat-based toast with honey for breakfast, you could swap to sourdough spelt toast with jam. In Step 1, follow the Monash University Low FODMAP Diet™ by swapping high FODMAP foods in your diet for low FODMAP alternatives.
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