Low‑FODMAP isn’t forever. It’s a structured experiment to find your personal triggers and reclaim confidence in everyday eating.
Three phases
Start with a short elimination (often 2–6 weeks), then reintroduce one food group at a time to test tolerance, and finally personalize—bringing back what works and limiting what doesn’t.
What improves
For many with sensitive digestion, bloating and urgency decline during elimination. The long‑term win comes from knowing your triggers and building meals you can trust.
Running the plan
Cook simple meals at home first—rice, eggs, firm tofu, spinach, carrots, potatoes, citrus, berries. Use garlic‑infused oil for flavor. Keep a small food and symptom note to spot patterns.
Social strategy
When eating out, pick plain grilled options with rice or potatoes and ask for sauces on the side. Tell friends you’re running a short test, not starting a forever diet.
Takeaway
The goal is freedom, not restriction. You’re learning your map so you can live normally without guesswork.
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