Low FODMAP Diet Guide

What is the Low FODMAP Diet?

The Low FODMAP Diet is a structured eating plan designed to reduce symptoms of bloating, abdominal pain, gas, diarrhea, constipation, and IBS/SIBO-related discomfort.

FODMAP = Fermentable • Oligosaccharides • Disaccharides • Monosaccharides • Polyols

These carbohydrates can ferment in the gut and trigger symptoms in sensitive individuals. They are not “bad” — just harder for certain digestive systems to tolerate.

How the FODMAP Diet Works

1. Elimination (2–6 weeks)
Remove high-FODMAP foods.
Goal: Clear the baseline

2. Reintroduction (6–8 weeks)
Add foods back slowly.
Goal: Identify triggers

3. Personalization
Build a sustainable plan.
Goal: Custom roadmap

Benefits

✔ Reduces bloating
✔ Improves IBS/SIBO
✔ Supports digestion
✔ Identifies triggers
✔ Promotes balance

Foods

🚫 High FODMAP (Avoid)

Apples, mango
Garlic, onions
Wheat, rye
Milk, yogurt
Honey, HFCS
Beans, lentils

✅ Low FODMAP (Eat)

Berries, kiwi
Zucchini, carrots
Rice, oats
Eggs, meats
Lactose-free dairy
Olive oil

Meal Plan

Breakfast: Eggs, toast, strawberries

Lunch: Chicken salad

Snack: Yogurt, blueberries

Dinner: Salmon, potatoes

Dessert: Pineapple

Tips

⭐ Limit elimination phase

⭐ Read labels

⭐ Track symptoms

⭐ Reintroduce slowly

⭐ Work with provider

Clinical Support

✔ Nutrition guidance
✔ Testing
✔ Protocols
✔ Meal plans
✔ Coaching

Low FODMAP Diet

For digestive calm, symptom relief & gut-healing clarity