Take Control of IBS with the Low FODMAP Diet
Join thousands finding relief from bloating, pain, and digestive discomfort. Get your free starter guide and take the first step toward feeling better.
What is the FODMAP Diet?
FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides And Polyols. These are types of short-chain carbohydrates found in many everyday foods that can be poorly absorbed in the gut.
For people with Irritable Bowel Syndrome (IBS), these carbohydrates can ferment in the large intestine, drawing in water and producing gas — leading to symptoms like bloating, abdominal pain, cramping, and changes in bowel habits.
The low FODMAP diet, developed by researchers at Monash University, is a three-phase approach that helps you identify which FODMAPs trigger your symptoms. Research shows it helps up to 75% of IBS sufferers find significant relief.
The three phases are: Elimination (removing high FODMAP foods), Reintroduction (testing each FODMAP group), and Personalization (building your long-term diet based on your unique tolerances).
What You'll Get
Everything you need to start and succeed with the low FODMAP diet — all in one place.
Identify Trigger Foods
Learn which foods are high and low in FODMAPs with our comprehensive food database and easy-to-use lookup tools.
Step-by-Step Guides
Follow clear, science-backed guides through each phase of the diet — elimination, reintroduction, and personalization.
Low FODMAP Recipes
Delicious, easy-to-make recipes that are gentle on your gut without sacrificing flavor or variety.
Get Your Free Low FODMAP Starter Guide
Start your journey to better digestive health. Our free guide includes a quick-start food list, sample meal plan, and essential tips for the elimination phase.
Frequently Asked Questions
What is the low FODMAP diet?
The low FODMAP diet is a scientifically-backed eating plan developed by Monash University. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols — types of short-chain carbohydrates that are poorly absorbed in the small intestine and can trigger digestive symptoms in people with IBS.
How long does the FODMAP elimination phase last?
The elimination phase typically lasts 2-6 weeks. During this time, you remove all high FODMAP foods from your diet to allow your gut to settle. It's important not to stay in this phase longer than necessary — the goal is to move on to reintroduction to identify your specific triggers.
Can the low FODMAP diet help with IBS?
Yes! Research shows that approximately 75% of people with IBS experience significant improvement in symptoms when following the low FODMAP diet. It's currently considered one of the most effective dietary approaches for managing IBS symptoms like bloating, gas, abdominal pain, and altered bowel habits.
Do I need to avoid FODMAPs forever?
No. The low FODMAP diet is a three-phase process: elimination, reintroduction, and personalization. Most people find they can tolerate many FODMAP foods in moderate amounts. The goal is to identify your personal triggers and thresholds, so you can enjoy the widest variety of foods possible while managing symptoms.
Should I try the low FODMAP diet without a dietitian?
While many people successfully follow the diet on their own, working with a FODMAP-trained dietitian is recommended, especially if you have other health conditions. A dietitian can ensure you maintain proper nutrition during the elimination phase and guide you through the reintroduction process effectively.