The Low-FODMAP Diet, Phase by Phase
The low-FODMAP diet is a short experiment, not a diet for life: swap the foods highest in FODMAPs for a few weeks, test them back one group at a time, then keep only the limits you need. This kit gives you the five FODMAP groups in plain words, a baseline diary, twelve swaps, two weeks of menus and shopping lists, symptom diaries, six test pages, your own food map and a summary for your dietitian. Delivered instantly as a 30-page fillable PDF with a free bonus online edition.
You are purchasing The Low-FODMAP Starter Kit — a downloadable digital publication (30-page fillable PDF e-book, with free bonus access to an online edition of the same e-book). Upon checkout, you will receive instant online access and an immediate download link sent to your email address. This is a 100% digital product. No physical books, binders, jars, or equipment will be shipped to your address.
See the Actual Pages
These are real pages from the 30-page e-book (the free online edition has the same content). Tap any page to see it full size.
Why Most Advice Leaves You More Confused
What’s Inside the Complete System
Every section is authored to provide concrete, fillable tools rather than theoretical filler.
Before you start
The five FODMAP groups in plain words, a five-day baseline diary, the red flags that need a doctor first, and how to find a dietitian.
Elimination, 2 to 6 weeks
Twelve swaps by FODMAP group, two weeks of menus from the recipe book, two shopping lists, two symptom diaries that add themselves up, and eating out.
Reintroduction
How the tests work and six test pages (fructans in wheat, onion and garlic, GOS, lactose, excess fructose, polyols), three days each with the scores added up.
Personalize and your notes
Your own food map, bringing foods back over time with fiber and variety, and a one-page summary for your doctor or dietitian.
Three Steps, a Few Minutes a Day
See your doctor
Rule out other conditions, then keep a five-day baseline diary.
Swap for 2 to 6 weeks
Follow the menus and lists and score your symptoms each evening.
Test and personalize
Bring back one group at a time and build your own food map.
Your PDF E-Book, Plus a Free Online Edition
The PDF e-book (what you buy)
- 30 A4 pages, ready to print or fill in on screen
- Calculations fill in by themselves in Adobe Acrobat Reader, Chrome, Edge, Firefox and Foxit
- Works offline; keep it forever
Free bonus: the online edition
- The same e-book as an interactive page in any browser on iPhone, Android, tablet or computer
- Every calculator always works, and your entries save automatically on your device
- Add it to your home screen and open it like an app
Is This System Right for You?
- Adults with IBS diagnosed by a doctor.
- Anyone whose doctor or dietitian suggested a low-FODMAP trial.
- People who want menus and diaries, not just a food list.
- It is not medical advice and does not diagnose IBS or any other condition.
- If you have weight loss, blood in your stool or symptoms at night, see a doctor first.
- It does not print lab-tested serving sizes: you check those in a FODMAP food app or with a dietitian.
Clinical Evidence & Scientific Grounding
The American College of Gastroenterology suggests a limited trial of a low-FODMAP diet for IBS (Lacy et al., 2021), and lists the alarm features that need a doctor first. The five FODMAP groups follow Gibson and Shepherd (2010), and the three phases follow Staudacher and Whelan (2017). Böhn et al. (2015) and Black, Staudacher and Ford (2022) are cited as background.
This kit is an educational tool. It is not medical advice. See a doctor first to rule out other conditions; it is best done with a dietitian.
The kit against the usual ways
| This kit | Food list | FODMAP app | Cookbook | |
|---|---|---|---|---|
| All three phases, step by step | Some | |||
| Baseline and symptom diaries that add up | Some | |||
| Two weeks of menus and shopping lists | Some | |||
| Six reintroduction test pages | Some | |||
| Your own food map and a dietitian summary | ||||
| Lab-tested serving sizes | Use an app |
Frequently Asked Questions
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