Do I need a dietitian for low-FODMAP?

Strongly recommended for the reintroduction phase. A Gut Day generates a clear PDF report so your dietitian sees exactly what you tested and how you reacted.

How long is the elimination phase?

2 to 6 weeks. Most people see improvement within 2 weeks. If you see no change after 4 weeks, low-FODMAP probably is not your answer.

Can I do low-FODMAP if I am vegetarian or vegan?

Yes, but it is harder because legumes are high-FODMAP. The app suggests low-FODMAP plant proteins (firm tofu, tempeh, canned lentils in small portions).

Will the app tell me FODMAP content for every food?

For most common foods yes. For unusual or regional foods you can mark them as 'unsure' and the app flags them in your insights.

Is low-FODMAP gluten-free?

Not exactly. Wheat is high in fructans (a FODMAP), so most low-FODMAP eaters cut wheat - but pure gluten itself is fine. Spelt sourdough is often tolerated.

Low-FODMAP diet

Run low-FODMAP properly, without losing your mind.

A Gut Day guides you through the three phases of the low-FODMAP diet: elimination, structured reintroduction and personalisation. With auto-tagged foods and per-group tracking.

Start your low-FODMAP plan See how it works

What is the low-FODMAP diet, really?

FODMAPs are short-chain carbohydrates (Fermentable Oligo-, Di-, Mono-saccharides And Polyols) that ferment in the gut and trigger IBS symptoms in many people. Cut them out for 2 to 6 weeks, then reintroduce one group at a time to find your personal tolerance. It is the most evidence-based dietary intervention for IBS, with about 70% of people reporting clear improvement. But the reintroduction phase is where most people get stuck. That is where A Gut Day actually shines.

The three phases, fully supported

1. Elimination

All high-FODMAP foods out for 2 to 6 weeks. The app auto-tags risky meals and suggests safe swaps.

2. Reintroduction

Test one FODMAP group at a time (fructans, lactose, polyols, fructose, GOS) at three doses. Symptoms get logged automatically.

3. Personalisation

Long-term low-FODMAP-light: only the groups you reacted to stay restricted. Most people end up with 2 to 3 problem groups, not all six.

How A Gut Day helps

Built for this exact problem

Auto FODMAP tagging

Log a meal, see which FODMAP groups it contains - based on the Monash database approach.

Per-ingredient tagging
Portion-aware (some foods are low-FODMAP at small portions)
Updates as you log

Reintroduction wizard

Pick a group, pick three test days, log symptoms. The app builds your tolerance card.

Suggested test foods
Dose-step ladder
Built-in washout days

Phase-aware insights

The trigger ranking respects your phase. Elimination data is not mixed with reintroduction data.

Phase-tagged entries
Separate dashboards
Compare baselines

Safe-meal library

Save meals that did not cause symptoms. Reuse them on hard days.

One-tap re-log
Group by meal type
Shareable with your dietitian

How A Gut Day runs the low-FODMAP diet with you

1
Set your start date
Pick the day you start eliminating. The app sets a default 4-week elimination window you can adjust.
2
Log meals as usual
FODMAP groups are auto-detected. Symptoms are tracked alongside.
3
Run reintroductions one group at a time
The wizard schedules test days, washout days and recommends foods at each dose.
4
Get your tolerance map
After all groups, see exactly which FODMAPs you tolerate, at which doses.

A Gut Day vs a paper food diary for low-FODMAP

	A Gut Day	Paper diary + Monash app
Auto FODMAP tagging on log
Phase-aware insights
Reintroduction wizard		manual
Symptom correlation
Shareable with dietitian	PDF export	scan paper

Why doing low-FODMAP without tracking usually fails

The reintroduction phase has 18 to 24 test days, three washouts, and a mountain of cross-checks. People skip it, stay in elimination forever, and end up on a needlessly restrictive diet.

With automated phase tracking, the wizard does the bookkeeping so you can focus on how you feel. Most users finish reintroduction in 6 to 8 weeks instead of 'I gave up after lactose'.

Low-FODMAP is a diagnostic, not a long-term lifestyle

Long-term strict low-FODMAP starves beneficial gut bacteria and is linked to lower microbial diversity. The goal is to reintroduce as much as you tolerate. That is why the personalisation phase is the most important phase, even if it is the least talked-about.

Frequently asked questions

Do I need a dietitian for low-FODMAP?: Strongly recommended for the reintroduction phase. A Gut Day generates a clear PDF report so your dietitian sees exactly what you tested and how you reacted.
How long is the elimination phase?: 2 to 6 weeks. Most people see improvement within 2 weeks. If you see no change after 4 weeks, low-FODMAP probably is not your answer.
Can I do low-FODMAP if I am vegetarian or vegan?: Yes, but it is harder because legumes are high-FODMAP. The app suggests low-FODMAP plant proteins (firm tofu, tempeh, canned lentils in small portions).
Will the app tell me FODMAP content for every food?: For most common foods yes. For unusual or regional foods you can mark them as 'unsure' and the app flags them in your insights.
Is low-FODMAP gluten-free?: Not exactly. Wheat is high in fructans (a FODMAP), so most low-FODMAP eaters cut wheat - but pure gluten itself is fine. Spelt sourdough is often tolerated.

IBS overview

Why low-FODMAP works for most IBS.

Elimination diet

A broader elimination approach.

Intolerances

Lactose, fructose, sorbitol explained.

Run low-FODMAP the right way

Free to start. Phase tracking, auto-tagging and a guided reintroduction wizard.

Create your free account