Low-FODMAP & IBS Guides
Deep dives, meal ideas, and troubleshooting for the low-FODMAP protocol. Every article cross-checked against Monash University research.
What 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 guideReady to find your triggers?
Our 21-Day Low-FODMAP Program walks you through elimination, reintroduction, and builds your personal trigger map.
See the program