How to begin the low FODMAP diet - your complete starter pack
How to start the low FODMAP diet
My FREE DOWNLOAD gives you the clear steps to begin the low FODMAP diet, without overwhelm.
You’ll get:
- 2 full days of simple recipes to show you exactly how tasty low FODMAP meals can be.
- A first 7-day checklist – start the low FODMAP diet without spending hours planning.
- The 2025 Monash food updates explained clearly, so you don’t waste energy following old advice.
Why work with me?
I’m a registered nutritional therapist, and I’ve supported hundreds of people with IBS through the FODMAP process.
I created this guide because I know how overwhelming it is to start the low FODMAP diet without proper support.
This quick start guide gives you the tools and confidence you need to get going with the new diet in simple steps.
Clients often tell me they’ve felt confused when they try to start the low FODMAP diet on their own. And if you can’t work with a nutritionist right now, this guide tells you how to get started on your own.
Why is there so much confusion over FODMAPs?
When you research the low FODMAP diet for IBS a lot of the information online is out of date. (That handout your GP is probably a few years old.)
Food lists change as Monash retest items, but old blogs and PDFs don’t always get updated. That means you might be avoiding foods you don’t need to, or eating things you thought were safe that are actually high FODMAP.
My Starter Guide tells you:
- Which foods are low FODMAP in 2026
- What’s changed
- and what results to expect in your first week
all without scrolling through old blogs.
Why you need this quick start kit
If you know you need to try the FODMAP diet, don’t have the headspace to make any changes this will make things easier.
It’s UK-focused, practical, and based on the most up-to-date information available. In 10 minutes you’ll know what you can eat.
You might be thinking:
- “I’ve already tried low FODMAP and it didn’t work.” It is a hard diet to do on your own, I’m not saying this will be completely easy, but some of the info you had might have been out of date or unhelpful.
- “I don’t have time to figure it all out.” That’s exactly why I’ve included recipes, a supermarket list, and a simple checklist. You can get started without hours of research.
- “It feels too restrictive.” You’ll see that you can still eat a variety of foods, including some that were previously thought to be off-limits.
Download the guide and take a look.
Is this you?
This guide is for you if:
- You have IBS and your digestion isn’t happy!
- You’ve looked online but felt frustrated by conflicting advice about what to eat.
- You want to start the low FODMAP diet properly, without wasting months on trial and error.
- You need FODMAP-safe ingredients you can purchase in a UK supermarket with recipes that are simple to follow and up-to-date based on the latest scientific research.
My book is out now!
I wrote a book to help people with gut health issues and it’s now available to buy from Amazon, worldwide.
Look for Inside Knowledge for People with IBS and SIBO by Anna Mapson.
It’s available as a paperback book or eBook on a Kindle.
Get your FREE quick start guide to the low FODMAP today
- Low FODMAP recipes
- Starter checklist & what to expect in the first week
- 2025 FODMAP updates
- Foods you CAN eat on the low FODMAP diet.
FODMAP FAQs
What does FODMAP stand for?
The FODMAP is an acronym which stands for Fermentable Oligosaccharide, Disaccharide, Monosaccharide And Polyol.
These are all fermentable carbohydrates naturally found in fruits, vegetables, grains, legumes, dairy and nuts.
How does the low FODMAP diet help people with IBS?
The low FODMAP diet reduces the amount of fermentable carbohydrates in your diet. This can help to stop excess water being drawn into the small or large intestine. Less FODMAP foods might also reduce gas production by gut microbes. This can help to reduce bloating, farts, cramps and abdominal pains.
Does the low FODMAP diet actually work?
The low FODMAP diet is the most tested diet for IBS, and in research trials around 75% of people feel better after going through this process. That means 3 out of every 4 people who try it feel better.
However, it’s a tricky diet to follow, so in my experience most people who try it themselves don’t follow it correctly, and therefore miss an opportunity to see if it could work for them.
Who should follow the low FODMAP diet?
The low FODMAP diet is for people with Irritable Bowel Syndrome.
If you haven’t yet had a diagnosis of IBS it’s best to get checked over by your doctor so other conditions can be ruled out before your try the low FODMAP diet.