Breakfast
≈ 420 kcal
Lactose-free yogurt with strawberries and pumpkin seeds
- • 1½ cup lactose-free plain yogurt
- • ¾ cup strawberries
- • 1½ tbsp pumpkin seeds
39 g carbs · 21 g protein · 18 g fat · 5 g fibre
Dieta baja en FODMAP para el colon irritable
La dieta baja en FODMAP alivia la hinchazón, el dolor y los síntomas digestivos de muchas personas con colon irritable (SII). Obtén una semana de comidas bajas en FODMAP para la primera fase, con sustitutos que mantienen sabrosa la comida del sur de Asia sin cebolla ni ajo. Gratis, sin registro y funciona en tu navegador: tus datos de salud nunca se envían a ningún sitio.
- Gratis, sin registro
- Funciona en tu navegador
- Actualizado
General guidance based on public guidelines, not a personal prescription. Check with your doctor or a registered dietitian, especially if you take medicines or have more than one condition.
1. Choose a condition
2. About you
Your plan
IBS (low-FODMAP)
The low-FODMAP diet (Monash University) eases IBS symptoms for many people. It has three steps: replace high-FODMAP foods for 2–6 weeks, reintroduce them one group at a time, then keep only the restrictions you need. It's not meant to be followed strictly for life.
- The low-FODMAP diet is a short-term test, ideally guided by a dietitian.
Daily targets
Calories
1,880 kcal
Maintenance ≈ 1,884
Carbohydrate
235 g
50% of calories
Protein
94 g
20% of calories
Fat
63 g
30% of calories
Fibre
≥ 24 g
Sodium
≤ 2,300 mg
≈ 5.9 g salt in total
Saturated fat
≤ 21 g
Added sugar
≤ 47 g
≈ 12 tsp
- Step 1 (2–6 weeks): swap high-FODMAP foods for low-FODMAP ones
- Step 2: reintroduce one FODMAP group at a time to find your triggers
- Step 3: eat as varied a diet as your symptoms allow
- Regular meals, limited caffeine, alcohol and fizzy drinks (NICE)
What to eat
Eat more
- Rice, oats, quinoa, millet, potatoes, sourdough spelt bread, gluten-free bread
- Carrots, courgette (tori), cucumber, spinach, tomato, peppers, aubergine, green beans
- Firm banana, oranges, kiwi, strawberries, blueberries, grapes, papaya, pineapple
- Eggs, chicken, fish, meat, firm tofu, tempeh
- Lactose-free milk and dahi, hard cheese, almond milk
- Garlic-infused oil, the green part of spring onions, ginger, cumin, gluten-free hing
Limit
- Canned lentils and chickpeas (rinsed) in small portions, e.g. ¼ cup
- Wheat roti and bread: 1 roti or 1 slice at a time
- Coffee, strong tea, fizzy drinks
Avoid
- Onion and garlic (the biggest triggers), including in sauces and stock
- Large portions of beans, rajma, chana and daal
- Apples, pears, mango, watermelon, dried fruit, honey
- Regular milk, soft cheese, ice cream
- Cauliflower, mushrooms, sugar-free sweets with sorbitol or xylitol
7-day meal plan
Monday · about 1,830 kcal, 232 g carbs, 80 g protein, 25 g fibre, 1,260 mg sodium
Mid-morning snack
≈ 180 kcal
4 plain salted crackers with a glass of water
- • 6 plain crackers
30 g carbs · 3 g protein · 5 g fat · 2 g fibre
Lunch
≈ 540 kcal
Baked potato with steamed carrots and courgette and a little olive oil
- • 1½ large potatoes
- • 2¼ cup carrots and courgette
- • 1½ tsp olive oil
93 g carbs · 12 g protein · 14 g fat · 11 g fibre
Afternoon snack
≈ 190 kcal
2 rice cakes with peanut butter
- • 2 rice cakes
- • 1 tbsp peanut butter
18 g carbs · 6 g protein · 10 g fat · 2 g fibre
Dinner
≈ 500 kcal
Chicken and vegetable stir-fry with ½ cup rice and low-salt tamari
- • 120 g chicken breast
- • 1½ cup stir-fry vegetables
- • ½ cup cooked rice
- • 1 tbsp low-salt tamari
52 g carbs · 38 g protein · 14 g fat · 5 g fibre
Tuesday · about 1,873 kcal, 365 g carbs, 56 g protein, 32 g fibre, 1,712 mg sodium
Breakfast
≈ 420 kcal
Oats cooked in water with mashed banana (no sugar)
- • ¾ cup rolled oats
- • 1½ bananas
81 g carbs · 11 g protein · 6 g fat · 9 g fibre
Mid-morning snack
≈ 165 kcal
1 cup roasted makhana (fox nuts), lightly salted
- • 1½ cup makhana
27 g carbs · 6 g protein · 3 g fat · 3 g fibre
Lunch
≈ 560 kcal
3 plain idli with thin moong daal (no chutney)
- • 5½ idli
- • 1¼ cup thin moong daal
102 g carbs · 23 g protein · 4 g fat · 7 g fibre
Afternoon snack
≈ 158 kcal
A ripe banana
- • 1½ bananas
41 g carbs · 2 g protein · 0 g fat · 5 g fibre
Dinner
≈ 570 kcal
Clear vegetable soup (carrot, lauki or courgette, potato) with soft white rice
- • 2¼ cup clear vegetable soup
- • 1¼ cup cooked white rice
114 g carbs · 14 g protein · 6 g fat · 8 g fibre
Wednesday · about 1,808 kcal, 282 g carbs, 72 g protein, 44 g fibre, 942 mg sodium
Breakfast
≈ 388 kcal
Vegetable dalia (broken wheat) with a spoon of dahi
- • ½ cup dalia (broken wheat)
- • ¾ cup vegetables
- • 2½ tbsp plain dahi
63 g carbs · 14 g protein · 9 g fat · 10 g fibre
Mid-morning snack
≈ 180 kcal
A bowl of papaya with lemon
- • 3 cup papaya
44 g carbs · 2 g protein · 0 g fat · 6 g fibre
Lunch
≈ 520 kcal
Grilled chicken, quinoa and leafy green salad with olive oil and lemon
- • 120 g chicken breast
- • ¾ cup cooked quinoa
- • 2 cup salad leaves and cucumber
- • 1 tbsp olive oil
42 g carbs · 40 g protein · 20 g fat · 7 g fibre
Afternoon snack
≈ 180 kcal
2 kiwifruit
- • 4 kiwifruit
40 g carbs · 4 g protein · 2 g fat · 10 g fibre
Dinner
≈ 540 kcal
Baked potato with steamed carrots and courgette and a little olive oil
- • 1½ large potatoes
- • 2¼ cup carrots and courgette
- • 1½ tsp olive oil
93 g carbs · 12 g protein · 14 g fat · 11 g fibre
Thursday · about 1,913 kcal, 234 g carbs, 87 g protein, 32 g fibre, 1,383 mg sodium
Breakfast
≈ 413 kcal
Quinoa porridge with almond milk, blueberries and cinnamon
- • ½ cup quinoa (dry)
- • 1¼ cup unsweetened almond milk
- • ¾ cup blueberries
- • 1¼ tbsp walnuts
63 g carbs · 13 g protein · 13 g fat · 8 g fibre
Mid-morning snack
≈ 165 kcal
1 tsp isabgol (psyllium) stirred into dahi, with a glass of water
- • 1½ tsp isabgol (psyllium husk)
- • ¾ cup plain dahi
18 g carbs · 9 g protein · 6 g fat · 8 g fibre
Lunch
≈ 575 kcal
Herb-roasted chicken (small portion), ½ cup white rice, green beans and cucumber salad
- • 115 g chicken breast
- • ¾ cup cooked white rice
- • 1¼ cup green beans
- • 1¼ cup cucumber
60 g carbs · 38 g protein · 19 g fat · 5 g fibre
Afternoon snack
≈ 190 kcal
2 rice cakes with peanut butter
- • 2 rice cakes
- • 1 tbsp peanut butter
18 g carbs · 6 g protein · 10 g fat · 2 g fibre
Dinner
≈ 570 kcal
Boiled potatoes and carrots with a boiled egg and a pinch of salt
- • 1½ medium potatoes
- • 1½ cup carrots
- • 2 eggs
- • 1½ tsp olive oil
75 g carbs · 21 g protein · 17 g fat · 9 g fibre
Friday · about 1,973 kcal, 247 g carbs, 102 g protein, 24 g fibre, 2,003 mg sodium
Breakfast
≈ 388 kcal
Vegetable dalia (broken wheat) with a spoon of dahi
- • ½ cup dalia (broken wheat)
- • ¾ cup vegetables
- • 2½ tbsp plain dahi
63 g carbs · 14 g protein · 9 g fat · 10 g fibre
Mid-morning snack
≈ 180 kcal
A boiled egg with cucumber slices
- • 2 eggs
- • 1 cucumber
6 g carbs · 14 g protein · 10 g fat · 2 g fibre
Lunch
≈ 625 kcal
Jeera rice with grilled chicken and carrot-tori sabzi (garlic-infused oil, no onion)
- • 1 cup cooked basmati rice
- • 150 g chicken
- • 1¼ cup carrot and tori (courgette)
- • 2½ tsp garlic-infused oil
73 g carbs · 43 g protein · 18 g fat · 5 g fibre
Afternoon snack
≈ 180 kcal
4 plain salted crackers with a glass of water
- • 6 plain crackers
30 g carbs · 3 g protein · 5 g fat · 2 g fibre
Dinner
≈ 600 kcal
Jeera rice with tofu and carrot-tori sabzi (garlic-infused oil, no onion)
- • 1 cup cooked basmati rice
- • 190 g firm tofu
- • 1¼ cup carrot and tori (courgette)
- • 2½ tsp garlic-infused oil
75 g carbs · 28 g protein · 20 g fat · 5 g fibre
Saturday · about 1,950 kcal, 309 g carbs, 64 g protein, 21 g fibre, 1,939 mg sodium
Breakfast
≈ 400 kcal
3 plain idli with thin moong daal (no chutney)
- • 4 idli
- • 1 cup thin moong daal
73 g carbs · 16 g protein · 3 g fat · 5 g fibre
Mid-morning snack
≈ 170 kcal
An orange with a small handful of unsalted peanuts
- • 1 orange
- • 15 g unsalted peanuts
18 g carbs · 7 g protein · 8 g fat · 4 g fibre
Lunch
≈ 630 kcal
Curd rice (dahi chawal) with a light cumin tempering
- • 1½ cup cooked white rice
- • 1¼ cup plain dahi
- • 1½ tsp oil
99 g carbs · 20 g protein · 15 g fat · 2 g fibre
Afternoon snack
≈ 180 kcal
A small handful (30 g) of unsalted walnuts and peanuts
- • 30 g unsalted walnuts and peanuts
5 g carbs · 7 g protein · 16 g fat · 2 g fibre
Dinner
≈ 570 kcal
Clear vegetable soup (carrot, lauki or courgette, potato) with soft white rice
- • 2¼ cup clear vegetable soup
- • 1¼ cup cooked white rice
114 g carbs · 14 g protein · 6 g fat · 8 g fibre
Sunday · about 1,798 kcal, 250 g carbs, 84 g protein, 27 g fibre, 1,022 mg sodium
Breakfast
≈ 420 kcal
Oats cooked in water with mashed banana (no sugar)
- • ¾ cup rolled oats
- • 1½ bananas
81 g carbs · 11 g protein · 6 g fat · 9 g fibre
Mid-morning snack
≈ 158 kcal
A ripe banana
- • 1½ bananas
41 g carbs · 2 g protein · 0 g fat · 5 g fibre
Lunch
≈ 540 kcal
Grilled mackerel with new potatoes and green salad
- • 120 g mackerel fillet
- • 150 g new potatoes
- • 2 cup green salad
34 g carbs · 30 g protein · 30 g fat · 5 g fibre
Afternoon snack
≈ 180 kcal
Pineapple slices with a rice cake
- • 1½ cup pineapple
- • 1½ rice cakes
42 g carbs · 3 g protein · 0 g fat · 3 g fibre
Dinner
≈ 500 kcal
Chicken and vegetable stir-fry with ½ cup rice and low-salt tamari
- • 120 g chicken breast
- • 1½ cup stir-fry vegetables
- • ½ cup cooked rice
- • 1 tbsp low-salt tamari
52 g carbs · 38 g protein · 14 g fat · 5 g fibre
Monday · about 1,830 kcal, 232 g carbs, 80 g protein, 25 g fibre, 1,260 mg sodium
Breakfast
≈ 420 kcal
Lactose-free yogurt with strawberries and pumpkin seeds
- • 1½ cup lactose-free plain yogurt
- • ¾ cup strawberries
- • 1½ tbsp pumpkin seeds
39 g carbs · 21 g protein · 18 g fat · 5 g fibre
Mid-morning snack
≈ 180 kcal
4 plain salted crackers with a glass of water
- • 6 plain crackers
30 g carbs · 3 g protein · 5 g fat · 2 g fibre
Lunch
≈ 540 kcal
Baked potato with steamed carrots and courgette and a little olive oil
- • 1½ large potatoes
- • 2¼ cup carrots and courgette
- • 1½ tsp olive oil
93 g carbs · 12 g protein · 14 g fat · 11 g fibre
Afternoon snack
≈ 190 kcal
2 rice cakes with peanut butter
- • 2 rice cakes
- • 1 tbsp peanut butter
18 g carbs · 6 g protein · 10 g fat · 2 g fibre
Dinner
≈ 500 kcal
Chicken and vegetable stir-fry with ½ cup rice and low-salt tamari
- • 120 g chicken breast
- • 1½ cup stir-fry vegetables
- • ½ cup cooked rice
- • 1 tbsp low-salt tamari
52 g carbs · 38 g protein · 14 g fat · 5 g fibre
Tuesday · about 1,873 kcal, 365 g carbs, 56 g protein, 32 g fibre, 1,712 mg sodium
Breakfast
≈ 420 kcal
Oats cooked in water with mashed banana (no sugar)
- • ¾ cup rolled oats
- • 1½ bananas
81 g carbs · 11 g protein · 6 g fat · 9 g fibre
Mid-morning snack
≈ 165 kcal
1 cup roasted makhana (fox nuts), lightly salted
- • 1½ cup makhana
27 g carbs · 6 g protein · 3 g fat · 3 g fibre
Lunch
≈ 560 kcal
3 plain idli with thin moong daal (no chutney)
- • 5½ idli
- • 1¼ cup thin moong daal
102 g carbs · 23 g protein · 4 g fat · 7 g fibre
Afternoon snack
≈ 158 kcal
A ripe banana
- • 1½ bananas
41 g carbs · 2 g protein · 0 g fat · 5 g fibre
Dinner
≈ 570 kcal
Clear vegetable soup (carrot, lauki or courgette, potato) with soft white rice
- • 2¼ cup clear vegetable soup
- • 1¼ cup cooked white rice
114 g carbs · 14 g protein · 6 g fat · 8 g fibre
Wednesday · about 1,808 kcal, 282 g carbs, 72 g protein, 44 g fibre, 942 mg sodium
Breakfast
≈ 388 kcal
Vegetable dalia (broken wheat) with a spoon of dahi
- • ½ cup dalia (broken wheat)
- • ¾ cup vegetables
- • 2½ tbsp plain dahi
63 g carbs · 14 g protein · 9 g fat · 10 g fibre
Mid-morning snack
≈ 180 kcal
A bowl of papaya with lemon
- • 3 cup papaya
44 g carbs · 2 g protein · 0 g fat · 6 g fibre
Lunch
≈ 520 kcal
Grilled chicken, quinoa and leafy green salad with olive oil and lemon
- • 120 g chicken breast
- • ¾ cup cooked quinoa
- • 2 cup salad leaves and cucumber
- • 1 tbsp olive oil
42 g carbs · 40 g protein · 20 g fat · 7 g fibre
Afternoon snack
≈ 180 kcal
2 kiwifruit
- • 4 kiwifruit
40 g carbs · 4 g protein · 2 g fat · 10 g fibre
Dinner
≈ 540 kcal
Baked potato with steamed carrots and courgette and a little olive oil
- • 1½ large potatoes
- • 2¼ cup carrots and courgette
- • 1½ tsp olive oil
93 g carbs · 12 g protein · 14 g fat · 11 g fibre
Thursday · about 1,913 kcal, 234 g carbs, 87 g protein, 32 g fibre, 1,383 mg sodium
Breakfast
≈ 413 kcal
Quinoa porridge with almond milk, blueberries and cinnamon
- • ½ cup quinoa (dry)
- • 1¼ cup unsweetened almond milk
- • ¾ cup blueberries
- • 1¼ tbsp walnuts
63 g carbs · 13 g protein · 13 g fat · 8 g fibre
Mid-morning snack
≈ 165 kcal
1 tsp isabgol (psyllium) stirred into dahi, with a glass of water
- • 1½ tsp isabgol (psyllium husk)
- • ¾ cup plain dahi
18 g carbs · 9 g protein · 6 g fat · 8 g fibre
Lunch
≈ 575 kcal
Herb-roasted chicken (small portion), ½ cup white rice, green beans and cucumber salad
- • 115 g chicken breast
- • ¾ cup cooked white rice
- • 1¼ cup green beans
- • 1¼ cup cucumber
60 g carbs · 38 g protein · 19 g fat · 5 g fibre
Afternoon snack
≈ 190 kcal
2 rice cakes with peanut butter
- • 2 rice cakes
- • 1 tbsp peanut butter
18 g carbs · 6 g protein · 10 g fat · 2 g fibre
Dinner
≈ 570 kcal
Boiled potatoes and carrots with a boiled egg and a pinch of salt
- • 1½ medium potatoes
- • 1½ cup carrots
- • 2 eggs
- • 1½ tsp olive oil
75 g carbs · 21 g protein · 17 g fat · 9 g fibre
Friday · about 1,973 kcal, 247 g carbs, 102 g protein, 24 g fibre, 2,003 mg sodium
Breakfast
≈ 388 kcal
Vegetable dalia (broken wheat) with a spoon of dahi
- • ½ cup dalia (broken wheat)
- • ¾ cup vegetables
- • 2½ tbsp plain dahi
63 g carbs · 14 g protein · 9 g fat · 10 g fibre
Mid-morning snack
≈ 180 kcal
A boiled egg with cucumber slices
- • 2 eggs
- • 1 cucumber
6 g carbs · 14 g protein · 10 g fat · 2 g fibre
Lunch
≈ 625 kcal
Jeera rice with grilled chicken and carrot-tori sabzi (garlic-infused oil, no onion)
- • 1 cup cooked basmati rice
- • 150 g chicken
- • 1¼ cup carrot and tori (courgette)
- • 2½ tsp garlic-infused oil
73 g carbs · 43 g protein · 18 g fat · 5 g fibre
Afternoon snack
≈ 180 kcal
4 plain salted crackers with a glass of water
- • 6 plain crackers
30 g carbs · 3 g protein · 5 g fat · 2 g fibre
Dinner
≈ 600 kcal
Jeera rice with tofu and carrot-tori sabzi (garlic-infused oil, no onion)
- • 1 cup cooked basmati rice
- • 190 g firm tofu
- • 1¼ cup carrot and tori (courgette)
- • 2½ tsp garlic-infused oil
75 g carbs · 28 g protein · 20 g fat · 5 g fibre
Saturday · about 1,950 kcal, 309 g carbs, 64 g protein, 21 g fibre, 1,939 mg sodium
Breakfast
≈ 400 kcal
3 plain idli with thin moong daal (no chutney)
- • 4 idli
- • 1 cup thin moong daal
73 g carbs · 16 g protein · 3 g fat · 5 g fibre
Mid-morning snack
≈ 170 kcal
An orange with a small handful of unsalted peanuts
- • 1 orange
- • 15 g unsalted peanuts
18 g carbs · 7 g protein · 8 g fat · 4 g fibre
Lunch
≈ 630 kcal
Curd rice (dahi chawal) with a light cumin tempering
- • 1½ cup cooked white rice
- • 1¼ cup plain dahi
- • 1½ tsp oil
99 g carbs · 20 g protein · 15 g fat · 2 g fibre
Afternoon snack
≈ 180 kcal
A small handful (30 g) of unsalted walnuts and peanuts
- • 30 g unsalted walnuts and peanuts
5 g carbs · 7 g protein · 16 g fat · 2 g fibre
Dinner
≈ 570 kcal
Clear vegetable soup (carrot, lauki or courgette, potato) with soft white rice
- • 2¼ cup clear vegetable soup
- • 1¼ cup cooked white rice
114 g carbs · 14 g protein · 6 g fat · 8 g fibre
Sunday · about 1,798 kcal, 250 g carbs, 84 g protein, 27 g fibre, 1,022 mg sodium
Breakfast
≈ 420 kcal
Oats cooked in water with mashed banana (no sugar)
- • ¾ cup rolled oats
- • 1½ bananas
81 g carbs · 11 g protein · 6 g fat · 9 g fibre
Mid-morning snack
≈ 158 kcal
A ripe banana
- • 1½ bananas
41 g carbs · 2 g protein · 0 g fat · 5 g fibre
Lunch
≈ 540 kcal
Grilled mackerel with new potatoes and green salad
- • 120 g mackerel fillet
- • 150 g new potatoes
- • 2 cup green salad
34 g carbs · 30 g protein · 30 g fat · 5 g fibre
Afternoon snack
≈ 180 kcal
Pineapple slices with a rice cake
- • 1½ cup pineapple
- • 1½ rice cakes
42 g carbs · 3 g protein · 0 g fat · 3 g fibre
Dinner
≈ 500 kcal
Chicken and vegetable stir-fry with ½ cup rice and low-salt tamari
- • 120 g chicken breast
- • 1½ cup stir-fry vegetables
- • ½ cup cooked rice
- • 1 tbsp low-salt tamari
52 g carbs · 38 g protein · 14 g fat · 5 g fibre
Shopping list for the week
Vegetables & fruit
Grains & bread
Pulses & legumes
Dairy & eggs
Meat & fish
Nuts & seeds
Oils, herbs & spices
Other
Tips
- Use the Monash University FODMAP app to check portions.
- Ask your doctor to test for coeliac disease before cutting out wheat.
- A FODMAP-trained dietitian makes the reintroduction step much easier.
Easy swaps
- Onion-garlic tadkaswap forGarlic-infused oil, cumin and gluten-free hing
- Regular milk in chaiswap forLactose-free or almond milk
- Rajma chawalswap forRice with chicken or tofu and low-FODMAP vegetables
When to see a doctor
- Blood in stool, weight loss, anaemia, symptoms that wake you at night, or new symptoms after 50: see a doctor; these aren't typical of IBS.
General guidance based on public guidelines, not a personal prescription. Check with your doctor or a registered dietitian, especially if you take medicines or have more than one condition.
Por ahora, los botones y etiquetas de la herramienta están en inglés.
Lee la guía completa (en inglés): Low-FODMAP Diet for IBS: A Beginner's GuideCómo hacer la dieta baja en FODMAP
Respuesta rápida: Para hacer la dieta baja en FODMAP: fase 1, sustituye los alimentos altos en FODMAP durante 2–6 semanas; fase 2, reintroduce un grupo cada vez; fase 3, personalízala y cocina con sabor.
- Fase 1: sustituye los alimentos altos en FODMAP durante 2–6 semanas. Evita la cebolla, el ajo, las porciones grandes de trigo y frijoles, la leche normal, las manzanas, las peras, el mango y la miel; usa las opciones bajas en FODMAP del plan.
- Fase 2: reintroduce un grupo cada vez. Prueba la lactosa, los fructanos (trigo, cebolla, ajo), los GOS (legumbres), la fructosa y los polioles durante unos días cada uno para descubrir qué te sienta mal.
- Fase 3: personalízala. Vuelve a comer todo lo que no te provoca síntomas, para que tu dieta siga siendo variada y buena para tus bacterias intestinales.
- Cocina con sabor. El aceite infusionado con ajo, la parte verde de la cebolleta, el jengibre, el comino y el hing sin gluten sustituyen a la cebolla y el ajo.
¿Por qué no seguir bajo en FODMAP para siempre?
Los FODMAP alimentan a las bacterias intestinales beneficiosas. Una restricción estricta a largo plazo no es necesaria y puede perjudicar la salud intestinal; por eso importa la fase de reintroducción.
Descarta primero la enfermedad celíaca
Pide a tu médico una prueba de celiaquía antes de dejar el trigo; la prueba solo funciona mientras sigues comiendo gluten.
Preguntas frecuentes
¿Puedo comer daal en una dieta baja en FODMAP?
Las porciones pequeñas de lentejas o garbanzos en lata y enjuagados (alrededor de ¼ de taza) son bajas en FODMAP. Las porciones grandes de daal, rajma y chana son altas.
¿El arroz es bajo en FODMAP?
Sí. El arroz, la avena, la quinoa, el mijo y las papas son bajos en FODMAP.
¿Debería hacerla con un nutricionista?
Lo ideal es que sí. Un nutricionista formado en FODMAP hace más rápida la fase de reintroducción y mantiene tu dieta equilibrada.