Start here
What Is the Low-FODMAP Diet? A Plain-English Guide
9 min read
The orientation guide. What the acronym means, what the evidence supports, and — most importantly — what this diet is not meant to be.
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Guides
The protocol, explained properly
The low-FODMAP diet is a three-phase diagnostic process, not a permanent list of banned foods. These guides walk through it in the order you will actually need them.
- 1
- 2
Elimination
The Elimination Phase, Week by Week
12 min read
A week-by-week walkthrough of the strictest phase — including the hidden ingredients that cause most apparent failures, and when to stop.
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- 3
Reintroduction
The Reintroduction Protocol, Step by Step
14 min read
The phase most people skip and should not. Which test food to use for each group, how to dose it across three days, and how to interpret what happens.
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- 4
Start here
The Low-FODMAP Food List: What to Eat and Avoid
11 min read
Most food lists give you two columns and no numbers. Almost every real-world mistake happens because the number was missing.
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- 5
Elimination
How to Eat Out on the Low-FODMAP Diet
9 min read
The elimination phase is hardest in restaurants, at other people’s houses and on the road. None of those are reasons to abandon it.
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The three phases at a glance
| Phase | Duration | What it answers |
|---|---|---|
| 1. Elimination | 2–6 weeks | Do FODMAPs drive my symptoms at all? |
| 2. Reintroduction | 6–10 weeks | Which specific groups, and at what dose? |
| 3. Maintenance | Ongoing | What is the broadest diet my gut allows? |
3 phases, roughly three to four months in total. The goal is always to finish, not to stay in phase one.
Free download
Low-FODMAP Elimination Phase Starter Kit
A 14-page PDF: the full safe-foods list, a two-week meal plan, a printable symptom tracker and a shopping checklist you can take to the store.