Getting ready for Stage 1: FODMAP elimination

In this lesson, we’ll cover what you need to do to get started with stage one – FODMAP elimination.

By Laura Tilt

In stage 1 of the low FODMAP diet – FODMAP elimination – you'll remove the high FODMAP foods in your diet and replace them with low FODMAP alternatives. We recommend doing this for 2 weeks to begin with. We’ll then ask you to review your symptoms before deciding whether to continue for another 2-4 weeks.  

Here are the steps to getting started with elimination:

1. Get to know the high FODMAP foods in your diet

Remember that you can’t tell whether a food is high in FODMAPs by looking at it, so you’ll need a list you can reference.

You’ll can use either:

Start by having a read through your chosen guide to familiarise yourself with which foods you will need to swap.  

2. Plan your meals and snacks

The first few days of a low FODMAP diet can be the hardest, as you’ll be learning which foods you can eat and which you’ll need to replace.  

To help you get off to a good start, we recommend creating a meal plan for your first one to two weeks, so you know what you’ll be eating and when.  

You don't need a very detailed plan, and you can use your usual diet as a starting point.

For example, if you usually have breakfast cereal and an apple for breakfast, you could swap this for rolled porridge oats with lactose free milk and a medium orange.

If you usually eat a pasta salad at lunchtime, you could switch this for a rice salad with boiled eggs.

We’ve created a template meal plan which you’ll find here. If you have added Field Doctor meals to your programme, just add an FD to your meal plan on the days you'll be using them.   

3. Shop for the foods you need and organise your kitchen

Once you’ve got your meal plan you can create a shopping list and get the ingredients you need for your first few days.

From our experience, you’ll find the elimination phase easier to stick to if you have the low FODMAP foods you need in your fridge and cupboard ready to go.

It’s also a good idea to have snacks that you can keep in a bag or at work for when you are away from home.  

Having a copy of low FODMAP food lists in your kitchen or having the app on your phone can also also be a huge help.   

4. Check out our extra resources

As well as FODMAP food lists and meal planner, we’ve included extra resources like a one-day sample meal plan to help you with FODMAP elimination in the resource hub.

We’ve linked out to useful recipe books, podcast and webinars that you might find useful too.

Take your time to read through these. If you have any questions, check our weekly FAQ guide. If you can't find an answer to your question, drop an email to our customer support team at 

 5. Start FODMAP elimination

Once you’ve read through all the introductory lessons and you’re ready to begin elimination, you can get started.

If you have included Field Doctor meals with your plan, we will label your delivery day as your day one of elimination.

If you haven't included meals, day one is the day you sign up. But don't worry if you need a few days before starting. Go at your own pace.

As you approach the end of your first two weeks of elimination, we’ll send you a reminder to re-assess your symptoms which will help you decide your next steps.   

Each week of elimination we'll also be sharing information, tips and advice around FODMAPs and IBS. This will help you learn more about the FODMAP diet and other lifestyle factors that can impact your symptoms.