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Once you have completed phase 2 and identified your tolerance limits and triggers, it is time for phase 3: personalisation. Read more about phase 1, the elimination diet, here and phase 2, reintroduction, here.

Objective

The goal of this phase is to develop an individualized diet that suits you based on your tolerance for different foods. This involves considering:

• Amounts and frequency of FODMAPs
• Combinations of FODMAP groups
• Balance between symptom control, quality of life, and health

Including as many foods as possible in your diet is desirable, as a varied diet is important for good health (1,2,3). Avoid unnecessary restrictions to maintain a diverse and health-promoting diet.

Interpreting Phase 2 Results

Adaptation in phase 3 is based on the results from phase 2. Here is a general recommendation on how to approach foods based on the symptoms you have experienced:

• No symptoms: Foods in this FODMAP group can be freely included in your diet.
• Mild to moderate symptoms: Can be eaten in moderate amounts or when suitable for you.
• Severe symptoms: Limit intake to low and moderate amounts. Retest tolerance later, as it may change over time.

Even small amounts of certain foods can be beneficial for health, so try to include them when possible (1).

Common Challenges in Phase 3

⚖️ Balancing a symptom-friendly diet with a varied and health-promoting diet can be challenging. Some experience stress and uncertainty regarding new and unfamiliar foods. Therefore, it is recommended to test unfamiliar foods when you have the opportunity.

💡 Remember: Stress itself can worsen IBS symptoms. During stressful periods, tolerance for certain foods may be lower. When you feel better, you should include more foods again—it is important not to restrict your diet unnecessarily. It is also helpful to remind yourself that while symptoms can be bothersome and painful, they are not dangerous! Learn more about stress and IBS here.

🫘 Many FODMAPs are highly beneficial for gut flora, especially GOS and fructans (1). It is important to include these in your diet. Focus on consuming fruits, vegetables, grains, unsalted nuts, and legumes.

How Noba Helps You in Phase 3

🟢 Customize content based on your tolerance

In Noba, you can put in which FODMAP groups you tolerate under "filters" when searching for foods, so the content in the app is automatically adapted to your needs.

📖 Use the Diary for an Overview

The diary in the app is useful for logging symptoms and identifying triggers. We recommend regularly testing tolerance for FODMAPs and specific foods, as tolerance may change over time.

🛒 Find Safe Products and Share with Others

• Use the app to explore new, gut-friendly products.
• Create lists of your favorite products and stay organised.
• Products can also be easily shared with friends and family so they know what is safe for you.
  

🔔 Get Notifications on Product Changes

Foods are continuously tested, and manufacturers may change ingredient lists. If a product you have saved changes its rating, Noba will notify you. Make sure notifications are enabled in the app!

🍴 Recipes and Research-Based Knowledge

• Find great low FODMAP recipes.
• Stay updated with research-based articles on IBS and the FODMAP diet, along with useful tips.

Wondering if Noba is right for you? Take the test here.

References

1) Monash University. Dietary fibre series - prebiotic fibre [Internet]. 2016 [accessed 18 feb 2025] Available from: https://www.monashfodmap.com/blog/dietary-fibre-series-prebiotic-fibre/

2) Monash University. Just 2-6 weeks, not a STRICT diet for life [Internet]. 2015 [accessed 18 feb 2025]. Available from: https://www.monashfodmap.com/blog/just-2-6-weeks-it-is-not-diet-for-life_8/

3) Staudacher HM, Rossi M, Kaminski T, Dimidi E, Ralph FSE, Wilson B, et al. Long‐term personalized low FODMAP diet improves symptoms and maintains luminal Bifidobacteria abundance in irritable bowel syndrome. Neurogastroenterology & Motility. 2021 Aug 24;34(4). DOI: https://doi.org/10.1111/nmo.14241