Fodmap diet challenges

The low fodmap diet eases symptoms of irritable bowel syndrome (bloating, constipation and/or diarrhoea). After starting the low fodmap diet, most people feel better. Once symptoms have improved, the next step is to eat foods which challenge people with fodmaps one-by-one so they can work out which foods and how much of it affects them.
I went through this process in August and September.
The order in which I did the challenges are below.
I reacted mainly to lactose so I stick now to lactose free milk and yoghurt. If I have more than 1 piece of bread a day and/or pasta for a meal I have constipation. Large amounts of garlic, onion and stone fruit also cause problems. If I keep eating small amounts though, with a day's break between each, I can manage. 
Please see an Accredited Practising Dietitian about a low fodmap diet. The challenges can be complicated but the process is worthwhile to work out what what to eat to feel well.