Eat confidently with IBS.
Straightforward guides to the low FODMAP diet, reading food labels, and everyday eating when your gut is sensitive.
How to Read a Food Label for Hidden FODMAPs
Garlic powder, inulin, honey, and sugar alcohols hide in everyday foods. Learn which ingredients to look for.
Trigger foodsIs Garlic Low FODMAP? Garlic, Onion, and What to Use Instead
Garlic and onion are common IBS triggers. Here is why, and what you can cook with instead.
Getting startedThe Low FODMAP Diet in 3 Phases: Elimination, Reintroduction, Personalization
It is not meant to be a forever diet. Here is how elimination, reintroduction, and personalization work.
ShoppingA Low FODMAP Grocery Shopping Guide: What to Put in Your Cart
An aisle-by-aisle guide with simple swaps and tips to avoid surprises at checkout.
MealsLow FODMAP Breakfast Ideas for Busy Mornings
Simple low FODMAP breakfasts, plus easy swaps for the usual triggers.
Getting startedFODMAP vs. Gluten: What's the Difference?
Wheat can upset your gut for reasons other than gluten. Here is how the two differ.
LifestyleHow to Eat Out on a Low FODMAP Diet
How to research a menu, talk to the server, and choose safer dishes.
Label readingHidden FODMAPs in Packaged Foods: Where They Show Up
Soups, sauces, bars, and deli meats: where hidden FODMAPs most often appear.
ShoppingLow FODMAP Snacks You Can Buy at Any Grocery Store
A practical list of snacks you can find at nearly any supermarket.
Getting startedHow to Keep an IBS Symptom Journal: What to Track and Why
What to record, how to review it, and when to see a doctor instead.
DrinksIs Coffee Low FODMAP? Coffee, Tea, and Other Drinks
Black coffee is generally fine. The milk, sweeteners, and syrups are what matter.
MealsLow FODMAP Meal Prep for the Week: A Simple Plan
What to cook in one session, a sample week, and how to store it safely.