Low-FODMAP & IBS Guides
Deep dives, meal ideas, and troubleshooting for the low-FODMAP protocol. Every article cross-checked against Monash University research.
Low-FODMAP Italian Food: What to Order and Cook
Italian cooking is built on garlic, onion and wheat — and is still one of the easier cuisines to adapt. The four fixes, what to order, and why pesto is the hardest dish.
Read the guideIBS-C, IBS-D and IBS-M: Why Your Subtype Changes Everything
The same low-FODMAP diet works for all three subtypes — but the fibre, the fluid and the trigger foods differ sharply. How to tell which you have and what changes.
Read the guideLow-FODMAP Christmas Dinner: The Complete Guide
Christmas is not one meal, it is a fortnight. The dishes that cause the trouble, the swaps that survive a family table, and how to pace a season of eating.
Read the guideLow-FODMAP Thanksgiving: The Complete Survival Guide
Turkey is safe. Almost everything around it is not. The five dishes that cause the trouble, the swaps nobody notices, and how to handle a meal you are not cooking.
Read the guideLow-FODMAP Snacks: 30 Options That Actually Work
Snacking is where low-FODMAP diets break, because snacks are eaten unmeasured. A portion-first formula, 30 tested options, and the "healthy" bars to avoid.
Read the guideIBS and Stress: How the Gut-Brain Axis Actually Works
Stress does not mean your symptoms are imagined — it changes gut motility, permeability and pain perception through real physical pathways. The mechanism, explained.
Read the guideFiber and IBS: Which Fibers Help and Which Make It Worse
"Eat more fiber" is the most common IBS advice and the most common way people make themselves worse. The two variables that decide it — viscosity and fermentability.
Read the guideLow-FODMAP Chinese & Japanese Food: What to Order & Cook
Japanese is one of the easiest cuisines on a low-FODMAP diet; Chinese takeaway is one of the hardest. What to order, what to skip, and the three swaps that fix both at home.
Read the guideLow-FODMAP Lunch Ideas: 18 Meals That Travel
Lunch is where low-FODMAP diets quietly fall apart — it is the one meal you eat somewhere else, decided while hungry. A five-slot formula, 18 meals, and the sandwich fix.
Read the guideLow-FODMAP Indian Food: The Complete Guide
The hardest cuisine on a low-FODMAP diet, and the traditional ingredient that solves it. Asafoetida, the dal workaround, and the cashew trap hiding in every korma.
Read the guideHow to Read a Food Label for Low-FODMAP
FODMAPs are not allergens, so no law requires a label to declare them. The ingredient names that signal a hidden FODMAP, and the 15-second scan that catches them.
Read the guideWhy Some Cheeses Trigger IBS and Others Do Not
Cheddar and parmesan are near lactose-free while ricotta is a problem — and one variable explains it all. Plus why the goat cheese theory is a myth.
Read the guideWhat to Eat During an IBS Flare-Up
When your gut is cramping and unpredictable, eat small, bland, low-FODMAP meals and cut the irritants. The exact foods to reach for, what to skip, and a 3-day recovery template.
Read the guideThe FODMAP Reintroduction Phase: A Step-by-Step Guide
Reintroduction is where the low-FODMAP diet actually pays off — and the phase most people skip. A group-by-group protocol for testing FODMAPs and building your personal diet.
Read the guideLow-FODMAP Mexican Food: What to Order & Cook
Mexican food is one of the most IBS-friendly cuisines once you swap wheat for corn and manage the onion and garlic. What to order out, what to cook, and the traps to avoid.
Read the guideElimination Diet: The Complete Guide (How to Do It Right)
What an elimination diet actually is, which type fits your symptoms, how long each phase should last, and the reintroduction protocol most people skip.
Read the guideBPC-157: The Complete Guide (What the Science Actually Says)
BPC-157 is everywhere in biohacker circles — including for IBS. The peer-reviewed evidence, regulatory status, and the honest answer to whether it helps IBS. Also available in French.
Read the guide20 Low-FODMAP Dinner Ideas for Busy Weeknights
Twenty fast, IBS-safe dinners you can cook in 30 minutes or less. Every recipe with Monash-safe portions — plus the swaps that make classics work.
Read the guide15 Low-FODMAP Breakfast Ideas That Won’t Trigger IBS
From 5-minute weekday bowls to weekend baked goods, here are 15 dietitian-approved breakfasts that stay under Monash thresholds — no guessing.
Read the guideThe IBS-Friendly Restaurant Guide: How to Order Safely Anywhere
Cuisine-by-cuisine strategies, exact ordering scripts, and the 3 questions that save every meal — from steakhouse to Japanese to Italian.
Read the guideHow Long Does the Low-FODMAP Diet Take to Work?
A day-by-day timeline based on Monash research. What to expect at each stage, when improvement kicks in, and when to worry.
Read the guideThe 7 Most Common Low-FODMAP Diet Mistakes (and How to Fix Them)
Most people who “fail” low-FODMAP are making one of these seven mistakes. Here’s how to spot each one and get back on track.
Read the guideThe Complete Low-FODMAP Grocery List: 120+ IBS-Safe Foods
A printable, dietitian-vetted grocery list organized by aisle. Every food comes with its Monash portion so you never guess in the store.
Read the guideEn français
BPC-157 : le guide complet — la version française de notre guide sur le BPC-157 et le SII.
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