How to start
- 1Set your phase to Elimination and note the start date.
- 2Swap the Avoid for now staples for Usually OK ones.
- 3Cook simply for two weeks: fewer sauces, fewer mystery ingredients.
- 4Log every meal and log symptoms every day — including the good days.
What to eat (examples, not a prescription)
- Proteins: plain meat, fish, eggs, firm tofu — watch portions
- Carbs: rice, oats in sensible portions, potatoes, labelled low-FODMAP breads
- Veg and fruit: Usually OK items, watching serving sizes
- Flavour: chives, green onion tops, garlic-infused oil, herbs, salt, pepper, citrus
The onion and garlic rules
- Solid garlic and onion — and their powders — are out during elimination.
- Garlic-infused oil, with no solids left in it, is usually fine. The fructans are water-soluble, so they don't make it into the oil.
- Green onion tops and chives give you the flavour without the bulb. Log them anyway.
When to stop early, and when to extend
| Situation | What to do |
|---|---|
| Clear improvement by 2–4 weeks | Move toward reintroduction |
| No change after 4–6 weeks of solid logging | Stop guessing — talk to a clinician. FODMAP may not be your main issue |
| Accidental high-FODMAP days | Note them, and extend a few days if the trial got messy |
| You're under-eating or miserable | Shorten the phase and get dietitian support |