Q I was told to try a low-FODMAP diet but I don't know where to start reducing.
A The low-FODMAP diet involves eliminating high-FODMAP foods (onions, garlic, apples, wheat, dairy, etc.) for 2–6 weeks, then reintroducing them one at a time when symptoms decrease to identify personal triggers—a 3-phase approach. Starting by reducing 1–2 high-FODMAP foods you eat most frequently is less overwhelming.
Detailed Answer
High-FODMAP foods include onions, garlic, apples, pears, watermelon, wheat, rye, dairy (containing lactose), legumes, and some mushrooms. Since changing everything at once is hard to sustain, eliminating 1–2 of the most suspicious foods you eat daily for 3 weeks and checking your response is the most practical approach.
Korean Medicine Clinic Perspective
Depending on your constitution, cold and damp foods (cold vegetables, cold drinks, large amounts of raw vegetables) may weaken the spleen-stomach and amplify FODMAP responses. Combining the low-FODMAP diet with dietary guidance to warm the spleen-stomach makes the results faster.
Related FAQs
-
Q
Even with food intolerance, will I be able to eat my favorite foods like before?
#Possibility / Realistic Goals
-
Q
I was also told I have irritable bowel syndrome. Is that the same as food intolerance? Can they be treated together?
#Comorbidities
-
Q
After eating, it isn't hives, but my face flushes and my skin itches. Does food intolerance also affect the skin?
#Comorbidities
-
Q
I work near Dongincheon Station and always eat out for lunch. Can I manage food intolerance while eating out?
#Lifestyle Management
-
Q
I heard probiotics are helpful—which ones should I choose and how should I take them?
#Lifestyle Management