Take Control of IBS with the Low FODMAP Diet
Struggling with bloating, pain, or unpredictable digestion? The low FODMAP diet helps 75% of IBS sufferers find lasting relief. Get started with our free guide.
What is the FODMAP Diet?
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols — short-chain carbohydrates that can be poorly absorbed in the gut, causing bloating, pain, and digestive distress.
Developed by Monash University researchers, the low FODMAP diet is a proven three-phase approach to identify your personal triggers and reclaim control of your digestion.
Backed by Science
The Three Phases
- 1Elimination — Remove high FODMAP foods for 2–6 weeks to let your gut settle.
- 2Reintroduction — Systematically test each FODMAP group to find your triggers.
- 3Personalization — Build a 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.
Step-by-Step Guides
Clear, science-backed guides through elimination, reintroduction, and personalization.
Learn moreLatest from the Blog
View all postsIBS Flare-Up: What to Eat When Symptoms Strike
Struggling with an IBS flare-up? Learn which foods are safe to eat, what to avoid, and how to calm your digestive system quickly with practical, dietitian-backed tips.
March 24, 2025
FODMAP Stacking: Why Small Amounts of Safe Foods Can Still Cause Symptoms
Learn what FODMAP stacking is, how eating multiple low FODMAP foods in one meal can exceed your threshold, and practical strategies to avoid accidental symptom triggers.
March 24, 2025
15 Easy Low FODMAP Breakfast Ideas for Busy Mornings
Discover 15 delicious, dietitian-approved low FODMAP breakfast ideas — from quick 5-minute options to make-ahead recipes that keep IBS symptoms at bay.
March 24, 2025
Get Your Free Low FODMAP Starter Guide
Start your journey to better digestive health — everything you need to begin the elimination phase with confidence.
- Quick-reference FODMAP food list
- 7-day sample meal plan
- Essential tips for your first week
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.