Once you have completed phase 2 and identified your tolerance limits and triggers, it is time for

. Read more about phase 1, the elimination diet, 

 that suits you based on your tolerance for different foods. This involves considering:

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.

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:

 Foods in this FODMAP group can be freely included in your diet.

 Can be eaten in moderate amounts or when suitable for you.

 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).

⚖️ 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.

 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 

🫘 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.

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.

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.


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.


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!


Stay updated with research-based articles on IBS and the FODMAP diet, along with useful tips.

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: 

Learn about the final phase of the FODMAP diet – personalization here.


Phase 3: Personlisation