DIETARY PATTERN
Low-FODMAP (Phased — Monash Protocol)
Evidence-based for IBS/SIBO. Three phases: elimination, reintroduction, personalization.
Core Principles
Phase 1 (2-6 weeks): Remove high-FODMAP foods (onion, garlic, wheat, beans, certain fruits). Phase 2: Reintroduce one group at a time. Phase 3: Personalized diet keeping only YOUR trigger foods out. Use the Monash FODMAP app for portions.
Sample Day
Oats (½ cup) with blueberries + lactose-free yogurt + maple syrup
Chicken + rice + roasted carrot + zucchini + garlic-infused olive oil (low FODMAP)
Firm banana + peanut butter
Salmon + potato + green beans + lemon + herbs
Peppermint tea
Evidence Base
Strong — Monash University protocol. Cochrane IBS reviews. ACG clinical guideline. 70% symptom improvement in IBS.
Important: This Is Not a Diet
⚠️ Phase 1 is TEMPORARY. The goal is reintroduction, not permanent restriction. Long-term low-FODMAP starves beneficial gut bacteria. Dietitian guidance recommended.
Causes That Benefit From This Pattern
Find Your Cause First
Diet is one piece of the puzzle. Understanding what's causing your brain fog helps you know which dietary pattern is right for you.
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