How to Track Symptoms During the 3 Phases of a Low FODMAP Diet

if you’re starting the low FODMAP diet, one of the most important things you can do is track your symptoms. why? because the goal of this diet isn’t just to cut foods out—it’s to understand what your gut personally reacts to + what it doesn’t.

the low FODMAP journey has 3 phases + tracking looks a little different in each one. let’s break it down step-by-step:

the phases 

phase 1: elimination

this phase usually lasts 2–6 weeks. you remove all high FODMAP foods to give your gut a break

what to track:

bloating (how often, how severe)

gas or burping

stool consistency + frequency (you can use the Bristol Stool Chart!)

cramping or abdominal pain

nausea

energy levels

mood (the gut-brain connection is real!)

tip: keep a simple log with what you ate and how you felt 1–3 hours later. you’re looking for symptom reduction during this phase.

phase 2: reintroduction

once your symptoms are calmer, you’ll reintroduce one FODMAP group at a time (like lactose or fructans), starting with small portions + gradually increasing

what to track:

reintroduced food (what it was + portion size)

symptoms (again: bloating, gas, bathroom changes, etc.)

timing of symptoms (same day or next day)

tolerance level (no symptoms, mild symptoms, strong symptoms)

tip: leave 2–3 days between reintroduction tests to avoid confusion. this phase helps you identify your unique triggers.

phase 3: personalization

now that you know what your body reacts to, it’s time to build your long-term eating plan—bringing back the foods your gut can handle + limiting the ones it can’t.

what to track:

flexibility: can you tolerate small portions of previous triggers?

any new or returning symptoms

stress, sleep, or hormonal changes that might affect digestion

overall gut confidence (how comfortable you feel eating again)

tip: continue checking in with your body. FODMAP tolerance can improve over time as your gut heals.

tracking doesn’t have to be complicated. even a few quick notes in your phone each day can give you insight. your symptoms are your body’s way of talking to you—this diet just helps you listen more clearly.