Your Complete Guide to the Low FODMAP Diet

Discover relief from digestive issues with our comprehensive resource for IBS, gut health, and the Low FODMAP elimination diet.

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Quick Start

  • ✓ Understand FODMAPs
  • ✓ Download food lists
  • ✓ Try our recipes
  • ✓ Track your progress

Everything You Need for Success

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Comprehensive Food Lists

Detailed high and low FODMAP food lists with serving sizes and downloadable PDFs.

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Delicious Recipes

Over 100+ tested recipes for breakfast, lunch, dinner, and snacks that are FODMAP-friendly.

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Expert Guides

Step-by-step guides to help you navigate the elimination, reintroduction, and maintenance phases.

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Interactive Tools

Searchable food database and meal planning tools to make your journey easier.

What is the Low FODMAP Diet?

The Low FODMAP diet is a scientifically-backed elimination diet designed to help people with Irritable Bowel Syndrome (IBS) and other digestive disorders identify trigger foods.

What are FODMAPs?

FODMAPs are short-chain carbohydrates that are poorly absorbed in the small intestine. They include:

  • F ermentable - broken down by gut bacteria
  • O ligosaccharides - found in wheat, onions, garlic
  • D isaccharides - lactose in dairy products
  • M onosaccharides - fructose in fruits
  • And P olyols - sugar alcohols in some fruits and artificial sweeteners

Who Should Try This Diet?

  • People with IBS (Irritable Bowel Syndrome)
  • Those with Small Intestinal Bacterial Overgrowth (SIBO)
  • Individuals with inflammatory bowel disease (IBD) in remission
  • Anyone experiencing unexplained digestive symptoms

The Three Phases

1. Elimination (2-6 weeks)

Remove all high FODMAP foods

2. Reintroduction (6-8 weeks)

Systematically test each FODMAP group

3. Maintenance (Long-term)

Eat only foods you tolerate well

Food Lists & Database

Search our comprehensive database of high and low FODMAP foods

Delicious Low FODMAP Recipes

Try our collection of tested and approved recipes

Learn More About Low FODMAP

Watch this comprehensive guide to understand the Low FODMAP diet better

Trusted Resources & Further Reading

Explore these authoritative sources for more in-depth information about the Low FODMAP diet

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Cleveland Clinic

Comprehensive medical information about Low FODMAP diet from a leading healthcare institution

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Monash University

The original creators of the Low FODMAP diet - the most authoritative source

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Johns Hopkins Medicine

Expert medical guidance on FODMAP diet from Johns Hopkins

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Healthline

Evidence-based information about FODMAPs and digestive health

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UVA Health Guide

Detailed PDF guide with comprehensive Low FODMAP instructions

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Diet vs Disease

DIY Low FODMAP diet guide with practical implementation tips

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These resources are provided for educational purposes only. Always consult with a healthcare professional before making significant dietary changes.

Frequently Asked Questions

How long should I stay on the elimination phase?

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The elimination phase typically lasts 2-6 weeks, depending on your symptoms. Most people see improvement within 2-4 weeks. If you don't see any improvement after 6 weeks, the Low FODMAP diet may not be right for you.

Can I eat bananas on a Low FODMAP diet?

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Yes! Ripe bananas are low FODMAP in small portions (1 medium banana). However, unripe bananas are high in FODMAPs. Stick to yellow bananas with brown spots for the best results.

Is the Low FODMAP diet safe long-term?

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The elimination phase should not be long-term. After identifying your triggers, you should reintroduce as many foods as possible to maintain a balanced diet. Work with a dietitian for long-term guidance.

Can I drink alcohol on the Low FODMAP diet?

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Some alcoholic beverages are low FODMAP in small amounts, including wine, beer (in moderation), and spirits. However, alcohol can irritate the gut, so it's best to limit consumption during the elimination phase.