Picture this. You’ve been diagnosed with Irritable Bowel Syndrome (IBS) and told that following a low FODMAP diet could be helpful in managing your symptoms. You’re given a list of foods to avoid and sent on your way…with no idea how to actually implement a low FODMAP diet. We know from research and clinical experience that IBS patients do best with individual support, and we encourage all patients diagnosed with IBS to work with a dietitian who specializes in IBS and gut health, so that advice can be tailored to your symptoms.
But what if individual counselling isn’t an option for you? Enter the “Getting Started on the Low FODMAP Diet” eBook. We’ve created this free resource so that regardless of where you are on your journey, the information will help take the guess work out of following the low FODMAP diet.
Here’s a sneak peek at just some of the many topics we cover in the free FODMAP eBook.
Dietitian Approved Low and High FODMAP Food Lists
If you’re starting out with the low FODMAP diet, knowing which foods are allowed and which ones aren’t can be extremely daunting. While the Monash app is great, the #1 complaint we hear is that there is no ‘1 page list’ that condenses all of the information – you’re literally stuck searching every single food!
That’s why we’ve created dietitian-approved lists of foods that are low and high in FODMAPs. No need to scour the internet for food lists anymore – we’ve got you covered!
Simple Low FODMAP Menu Plan with Recipes
One of the hardest parts of following the low FODMAP diet is figuring out what to cook. That’s why we’ve created a simple low FODMAP menu plan with recipes to get you started on your low FODMAP journey. If you’re looking for more, check out our 4-week Low FODMAP Diet Meal Plan.
Low FODMAP Grocery List
Low FODMAP grocery shopping can be intimidating, so we’ve taken the guess work out of it for you by creating a low FODMAP grocery list. This list will give you the information you need to have a stress-free grocery trip. Pair this with our low FODMAP menu plan and you’ve got yourself a foolproof plan for getting started on the low FODMAP diet!
Label Reading Pro-Tips
Low FODMAP label reading can be downright confusing. That’s why we’ve created a handy guide detailing which ingredients to look out for while you’re following the low FODMAP diet. Label reading can help you identify high FODMAP ingredients easily so that you can do your best to avoid them during the elimination phase of the low FODMAP diet.
Low FODMAP Substitutions
If you’ve ever tried to follow the low FODMAP diet, you’ll know that one of the most difficult parts of following it is suddenly not being able to use your basics when preparing meals. To ease your transition into the low FODMAP diet, we’ve created a list of common food items with low FODMAP substitutions. While it may take some getting used to, we’re sure that our list of substitutions will get you well on your way to implementing the low FODMAP diet with ease.
Non-FODMAP Triggers
IBS management is about more than just FODMAPs. Did you know that not all symptoms are caused by FODMAPs? Our eBook covers common non-FODMAP food triggers with tips on how to make changes to help your IBS. This can be particularly important if you’ve been following the low FODMAP diet but haven’t been experiencing the symptom relief you’d like.
In addition to all of the above topics, our eBook also covers other IBS topics, including fibre, how to manage constipation, and FODMAP reintroduction. If you’re looking for more detailed information about IBS, check out the Ignite Nutrition blog for all things IBS!
Looking for more support? At Ignite, we’ve created a 4 Pillar Plan for managing IBS. It encompasses the latest IBS science, including:
- Nutrition management
- Stress and lifestyle management
- Medication management
- The gut microbiome
After the first month of FODMAP elimination, we focus on fine-tuning symptoms and strategically reintroducing FODMAPs to better understand your individual triggers.
Once we’ve figured out how your symptoms are triggered, we will put a plan in place to help keep you feeling good long term. Book with one of our dietitians today!
About the Author
Andrea Hardy
Andrea Hardy is known in the media as Canada's Gut Health Dietitian. With her expertise, she has spoken internationally on all things digestive health, from SIBO, to the gut microbiome, to IBS. As owner of Ignite Nutrition, she has trained her team in the 4 Pillar Approach™️ to digestive health management - our comprehensive, evidence-based approach to managing digestive issues.
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