What are FODMAPs

FODMAP – It can be a confusing acronym for sure! However, this acronym is a roadmap for foods that people with IBS avoid on the low FODMAP diet. It’s your way of discovering which foods may be triggering digestive symptoms.

F- Fermentable carbohydrates

O -Oligosaccharides (fructans and galacto-oligosaccharides (GOS)

D- Disaccharides (excess lactose from dairy products)

M- Monosaccharides (excess fructose)

A-and

P-Polyols (sugar alcohols)

Diagnosed with IBS?

If your doctor suggested the low-FODMAP diet, an elimination diet to ease your symptoms of Irritable Bowel Syndrome (IBS), you’ve landed in the right place.
This dietary management approach has been scientifically proven to ease symptoms of irritable bowel syndrome and can lead to overall improved quality of life (QOL). Many IBS sufferers across the globe have been able to feel better again and get their life back.
IBS symptoms can include:
    • Bowel movements that feel uncontrollably urgent, difficult to pass, or incomplete
    • Abdominal pain and distention
    • Bloating
    • Diarrhea predominant (IBS-D)
    • Constipation predominant (IBS-C)
    • A combination of diarrhea and constipation (IBS-M)
IBS symptoms can wreak havoc on your social life, career, family life, and love life. Currently, no cure for IBS exists, however, changes to diet and lifestyle can make a big difference.

“Where Do I Start?”

You might be feeling overwhelmed by all there is to learn. If you want to start to feel relief soon from your IBS symptoms, join our Low FODMAP Diet Beginner’s Course.
I made this course for you because I understand what IBS can do to your life.
I was in your shoes once too.
Everything had been going great. I was competing in triathlons, road races, and trail races. I was working in pr and marketing for some exciting clients. About a year before I had just left New York City after the financial crisis in 2008. I moved in with my boyfriend and our new relationship was something out of a fairy tale (we met in Rome while solo traveling – very Eat, Pray Love). Then one day the bloating and abdominal pain started. I thought it would just go away but it got worse and worse. It was painful and I looked six months pregnant. It was too uncomfortable to exercise, to wear clothes, to walk on the beach and to get my work done. WhenI went to see a gastroenterologist about my gastrointestinal symptoms he said: “I don’t know what to tell you.” No one had answers. Luckily for me, I decided to take my health into my own hands and found the low-FODMAP diet.
At the time I found the diet there were no certified low-FODMAP foods or low FODMAP cookbooks to make my life easier. I made everything from scratch, created my own FODMAP meal plan and made my way through all phases of the diet. I noticed a difference in how I felt within the first week. I learned my triggers were apples (excess fructose), hummus (GOS, fructans), raw garlic and onion (fructans), milk, ice cream (large amounts of lactose), and sugar-free foods (made with sugar alcohols). Similarly, I realized that stress triggered my discomfort as well.

The low-FODMAP diet Dramatically Changed My Life

After finishing the diet I was able to get back to life. I started running again, spending time with friends, I was sleeping better, my mood improved and I was more productive at work. As a result, I finally got in control of my symptoms and understood my triggers.

The Low FODMAP Diet is Best with Support

low fodmap helpIf you have been searching online, by now you may know the internet is full of conflicting information about the diet. It’s impossible to truly understand the low FODMAP diet protocol simply by “Googling”.

You are much better off if you have all the information you need in one place with the support and help from gut-health dietitians. That’s what our course delivers.

 

We are passionate about your success in trialing the low FODMAP diet. I have assembled a team of FODMAP-trained, gut-health dietitians to partner with me on my Low FODMAP Diet Beginner’s Course. This low FODMAP diet course is easy to follow with educational videos, handouts, tips and delicious recipes.

Also, whether a person has Irritable Bowel Syndrome (IBS), Small Intestinal Bacterial Overgrowth (SIBO), celiac disease, Inflammatory Bowel Disease (IBD), Crohn’s disease or Ulcerative Colitis), their body chemistry, current and past health, stress level and environment differ greatly from one person to the next person – so there is no “one size fits all” approach to IBS or the low-FODMAP diet.

The Low FODMAP Diet Works

The low FODMAP diet works for over 70% of people who follow it correctly because, through trial and error, the diet helps each individual to uncover their personal triggers.

Facts About the Low FODMAP Diet

  • The low FODMAP diet is not a gluten-free diet however, you can end up eating gluten free foods because large amounts of wheat are limited on the diet.
  • While you may see on your FODMAP food list that many high FODMAP vegetables and fruit are to be avoided, you still have many more fruits and vegetables to choose from.
  • Garlic and onion are high in FODMAPs and are to be avoided (including black garlic, garlic powder, and onion powder). You can still enjoy the flavor of garlic and onion by using asafetida powder (a.k.a. hing), leek leaves, garlic, and onion-infused oils and the tips of green onions.
  • Another high FODMAP is high fructose corn syrup. It’s found in so many foods including but not limited to: juice, soda, sports drinks, candy, sweetened yogurt, salad dressing, frozen foods, bread, crackers, cakes, and canned fruit.
  • Not all dairy products need to be avoided. You’ll just avoid those that have high amounts of lactose like cow’s milk, cow’s milk yogurt, buttermilk, custard, Kefir and ice cream.
  • People with celiac (coeliac disease) can find relief on the low FODMAP diet if they’ve been following a gluten free diet but experience IBS symptoms.

Example Low FODMAP Meal Plan

When following the low FODMAP diet, one of the best ways to be successful is to have a FODMAP meal plan. This means planning out your week of meals for breakfast, lunch, dinner, and snacks. Here is an example for a one day plan that keeps good nutrition in mind:
Breakfast: Overnight oats (1/2 cup rolled) with 5 strawberries, 1/4 shredded, dried coconut, 1/2 tablespoon chia seeds, 1 tablespoon almond butter, and 1 cup almond milk.
Lunch: A low FODMAP salad with lettuce, 5 cherry tomatoes, cheese, shredded carrots, sliced cucumber, ground turkey meat, and low FODMAP dressing.
Dinner: Low FODMAP pasta with low FODMAP pasta sauce (no onion or garlic), shrimp and grated Parmesan cheese.
Snacks: One mandarin orange or carrots and edamame. Pretzels, cheese, and dark chocolate (30 g).

Wouldn’t you like to take a deeper dive to understand your triggers?

Get Help and Join My Low-FODMAP Diet Beginner’s Course

This easy to follow course will enable you to start the Elimination Phase immediately or whenever you’re ready.
Take the course at your own pace, when it works for you.

February Discount: USE CODE FODMAP20 at checkout for 20% off your order!

See What Other People Are Saying about The Low FODMAP Diet Beginner’s Course

“This course is exceptional. It teaches you everything you wanted to know about the Low FODMAP diet, and more.

I love the great recipe ideas and that it thoroughly guides you through each step of the diet. I would absolutely recommend this to anyone on the diet, whether you’re just starting it or in the reintroduction process.”

Olivia @livwelleatwell

“I highly recommend this course. It contains everything you need to know about the Low Fodmap diet, it’s very well explained and covers not only the technical part of the diet, but it also explains the psychological part IBS, and how eating habits and stress can affect symptoms.

I really liked the recipes and organization tips. I’ve found this course very useful, surprising and positive. I think that not only beginners will find guidance in this course, but I also recommend it if you are on the reintroduction phase as well.”

Cecilia Ibañez @recetasfodmap_ar, Argentina

In this exclusive online low FODMAP course you will:

Learn all about FODMAPs

We will teach you about which foods make up the different groups of FODMAPs and how can FODMAPs trigger symptoms in irritable bowel syndrome?

Make Your Way Through the Elimination Phase and Challenge Phase

We have educational videos and handouts to help you through these phases.

You’ll be fully prepared will easy to follow tips.

For the Challenge Phase we also include which foods you can choose from to challenge and the servings needed to challenge.  

Learn how to Maintain in the Modified Phase

The Modified Phase is essentially your new lifestyle of eating and living. By the time you get to this phase, you’ll know which high-FODMAP foods you can enjoy and which to avoid completely.

Of the high FODMAP foods you found you can tolerate, in the Modified Phase you’ll figure out how often you can have them and how you can combine them with other high FODMAP foods.

Shop for Low FODMAP Foods

We will teach you how to choose the right low FODMAP foods at the grocery store. It’s best to be prepared before you go so you don’t waste time or walk away confused.

Reading food labels is an essential part of your success and we give you all the tips you need to make the right purchases.

Which FODMAP diet app is best? The best FODMAP diet app to choose is the Monash low FODMAP app. We teach you how to use the Monash FODMAP app and how to look out for ingredients not mentioned on the app.We teach you how to purchase gluten free food products. Not all gluten free foods are low in FODMAPs. We teach you why and how to shop smart.

Flavor Your Meals to Make them Delicious

From herbs, to spices, oils, and condiments to grilling and roasting, we have an extensive list of ideas on how to flavor low FODMAP meals.

Think lemon or vinegar, butter or ghee, olive oil or avocado oil, salt and pepper, cayenne pepper and curry pepper, fresh basil and fresh sage, red pepper flakes or sriracha sauce, soy sauce or fish sauce, peanut butter or almond butter, honey (1 teaspoon) or maple syrup.  When it comes to flavor, there are so many different options on the low FODMAP diet!

Try Our Low FODMAP Snack Ideas

Snacking doesn’t need to be boring on the low FODMAP diet. In fact, it can be fun! 

You can try dark chocolate, nuts, popcorn, banana chips, potato chips, and cheese or be super healthy with strawberries, blueberries, and cantaloupe or carrots, cucumber and cherry tomatoes.

You can even make a charcuterie board with cheese, olives, gluten free crackers, cold cuts (made without high FODMAPs), chutney or quince paste. We give you many different ideas for snacking in our course.

 

Low FODMAP Travel and On The Go

You should be able to enjoy eating out, on the go, when traveling or attending events and parties.

We give you tips so you can plan accordingly and not be stressed out about food.

Getting stressed out beforehand can only make symptoms worse.

My Low FODMAP Dining Out eBook also comes free with this course.

Start to meal plan and meal prep for success

Meal planning and meal prep do not have to be stressful. It’s just like anything else new that you learn, and put into action.

With some practice, you’ll be wishing you planned and prepped your meals years ago.

We also believe it’s one of the ways you can be super successful on the low FODMAP diet.

Learn How to Improve your Relationship with Food

We will help you to take a good look at how your lifestyle may be affecting your digestion.

From eating while distracted to food fear to anxiety, we will give you the tools to treat your gut, mind, and body better.

Meet Your Instructors for the Low FODMAP Diet Beginner’s Course

Colleen Francioli is the Founder of FODMAP Life. She is a certified nutritionist, author and marketing consultant with a focus on educating people with IBS, other functional gastrointestinal disorders (FGIDs) and food intolerances.

Colleen once suffered from IBS herself and has since found life balance with the low-FODMAP diet. Colleen started www.FODMAPLife.com to help others with IBS learn how to choose the right foods and make stress relief a priority for a balanced mind-body approach to gut health.

Colleen is a happy wife and mother of two sweet boys!

Diana Reid is a Registered Dietitian who lives part of the year in the tiny country of Luxembourg in Europe and part of the year in Seattle, Washington. She has a private practice that reflects her international background and counsels clients with gastrointestinal disorders, food allergies and intolerances, and other nutritional issues.

Diana has completed the Monash University Low FODMAP dietitian’s training and the Advanced FODMAP Training for Dietitians course from Kings College of London. She holds a masters in public health from the University of Washington, and previously worked in community and public health prior to starting her private practice.

Diana has three young children and spends a lot of time driving them around to soccer practice. She loves running, cooking, weightlifting, reading and traveling. And eating!

Joanna Baker has reviewed parts of the educational content of this course and provided a selection of the video presentations.

Joanna is a foodie, a dietitian and a registered nurse, who is passionate about digestive health. She works exclusively in IBS and food intolerance in her Melbourne based private practice, Everyday Nutrition.

Joanna’s work is never boring, she gets to work alongside food manufacturers, lecture internationally on the Low FODMAP diet and work privately with patients to help them achieve better gut health. In all of these roles, Joanna aims to support people to enjoy food, whilst incorporating practical everyday strategies that manage IBS, and prevent it from getting in the way of living the life they want to live.

Joanna lives with her husband and son in Melbourne Australia.

I am so confident you will enjoy my Low FODMAP Diet Beginner’s Course that I’ve added a 30-day money-back guarantee.