The FODMAP Diet: Your Ultimate Guide [in-depth guide + free resources]

Learn what the FODMAP Diet is and how it works, what to eat (including a meal plan with recipes), and finally little-known tips and strategies you can use to get the most relief from your IBS and other digestive symptoms—because you deserve a calm belly! #calmbellykitchen


Welcome to the Ultimate Guide to the FODMAP Diet, presented by Calm Belly Kitchen.

Inside you’ll find all the essential information and tools you’ll need to tackle the FODMAP Diet so you can get relief from your digestive symptoms.

If we haven’t met before, I’m Julie O’Hara...

Julie Ohara.png

When I first learned about the FODMAP Diet at a routine check-up, I was elated. Then I did some research and was completely overwhelmed. I wasted precious time dragging my feet because I couldn’t find enough reliable information...or tasty recipes.

That’s why I started Calm Belly Kitchen in 2015, and I’ve been trying to simplify the process of getting in control of your IBS ever since.


The Ultimate Guide consists of eight info-packed chapters. It covers the basics of what the FODMAP Diet is and how it works, what to eat, and finally little-known tips and strategies you can (and should!) use to get the best results…

…because you deserve a calm belly!

Use the table of contents here and in the sidebar to navigate to the chapters YOU need most right now!

Ch 1 - The Low-FODMAP Diet Plan: What It Is and Who It’s For

Ch 2 - How it Works: The Elimination and Reintroduction Phases Explained

Ch 3 - FODMAP Food List: What to Eat to Calm Your Belly

Ch 4 - 50+ Low FODMAP Snack Ideas

Ch 5 - More Ways to Treat IBS Symptoms

Ch 6 - How to Eat at Restaurants on the FODMAP Diet

Ch 7 - FODMAP Diet Meal Plan: 3-Day Menu with Recipes

Ch 8 - How To Tackle FODMAP Diet Overwhelm

Ready to get started? Well, first thing’s first! What is exactly is the FODMAP Diet, and who is it for? Keep reading to get the facts.

Chapter 1 - The Low-FODMAP Diet Plan: What It Is and Who It’s For

What does FODMAP stand for?

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols.

To put it simply, FODMAPs are a type of carbohydrate that are not fully digested by people with IBS and other gastrointestinal conditions.

How eating a diet high in FODMAPs affects people with IBS:

  • FODMAPs cause excess water to be pulled into the small intestine

  • Since they’re not fully absorbed, they travel through the gut where the healthy bacteria in the large intestine use them for energy

  • These bacteria trigger fermentation of the FODMAPs, resulting in gas production

  • Gas causes your intestines to stretch leaving you bloated and uncomfortably full

  • The highly sensitive nerves in your intestines trigger pain and discomfort

  • Excess water and gas production lead to constipation, diarrhea, or a mix of both

While some people may have a mix of symptoms, others may only experience diarrhea, or mostly constipation, or exclusively bloating. It varies from person to person, with no clear explanation of why you’re prone to a certain symptom.

FODMAPS are found in all kinds of foods, most of them otherwise healthy.

  • Oligosaccharides are found in garlic, onions, leeks, beans, artichokes, dried fruits, plums, watermelon, wheat, rye, barley, pistachio and cashew nuts, as well as inulin (also called chicory root), a plant fiber often added to vitamins and supplements and low-fat foods like yogurt.

  • Disaccharides are found in high-lactose foods, such as milk and yogurt.

  • Monosaccharides are typically found in foods with excess fructose, such as asparagus, sugar snap peas, apples, fresh figs, cherries, mangoes, pears, watermelon, honey, agave and high fructose corn syrup.

  • Polyols are found in fruits and vegetables like apples, peaches, blackberries, mushrooms and snow peas, as well as sweeteners like mannitol, sorbitol, maltitol, xylitol and isomalt.

(Want to know what you CAN eat? We’ll provide a list of low-FODMAP foods in Chapter Three!)

The FODMAP diet was first developed by Monash University, in Melbourne Australia. Back in 2005, they published their first paper on the topic, and since then, their contributions to the field of gastrointestinal health have become the gold standard in IBS treatment.

What Monash University researchers discovered was that for people with IBS, eating foods that contained too high of a quantity of FODMAPs triggered IBS symptoms.

Who is the FODMAP Diet for?

The FODMAP diet is often recommended for people with IBS, but it’s also helpful for a variety of GI conditions.

Recognized as a first-line therapy for IBS (meaning it’s the first treatment IBS patients should try), the FODMAP Diet requires no medication and is about as risk-free as you can get.

It’s also highly effective. A 2016 study in the Journal of Clinical and Experimental Gastroenterology stated:

“Up to 86% of patients with IBS find improvement in overall gastrointestinal symptoms as well as individual symptoms such as abdominal pain, bloating, constipation, diarrhea, abdominal distention, and flatulence following the diet.”

Other gastrointestinal problems that might benefit from the FODMAP Diet include SIBO, ulcerative colitis, and Crohn’s Disease.

It definitely takes a bit of learning and changing your approach to food, but the benefits far outweigh the effort you’ll put in...

Benefits of the FODMAP Diet:

  • Offers a long-term solution for managing your individual symptoms, not a quick fix or one-size-fits-all plan

  • Helps you learn what foods trigger your symptoms and what foods don’t, so you can stop stressing over every bite

  • Helps you identify other factors that contribute to your symptoms so you can have as much control and relief as possible

Maybe, the greatest thing about the FODMAP Diet is that the goal is not long-term restriction. Rather, think of FODMAP as a temporary learning diet where the goal is as much variety as possible while controlling your symptoms.



In the next chapter will dive into exactly how the FODMAP Diet works. It’s a fascinating learning process where the subject is YOUR unique body!

Click the image to go on to Chapter 2!