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The Ultimate Guide & Crash Course FODMAP Diet

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The Low FODMAP Diet Can Be Simple & Painless 

Irritable bowel syndrome (IBS) can be an embarrassing and painful medical ailment that affects 10 to 15% of the U.S. population. Many suffer from symptoms like constipation, bloating, stomach pain and diarrhea. These IBS symptoms are a result of extraneous gas in the digestive system stemming from triggers foods that are difficult for the body to digest. 

Researchers are continuously studying the causes of IBS symptoms, believing that studies of the gut will unveil more information about the causes of cancer and obesity. Scientists have concluded that following a crash course FODMAP diet can improve IBS cases by 75%, according to an academic study. Many have tried using a low FODMAP diet and achieved amazing success—decreasing their symptoms by tackling IBS at the root of the problem!

What is a FODMAP Diet?

FODMAP is actually an acronym for a group of short-chain carbohydrates that are known pesky culprits of IBS symptoms. Using a crash course FODMAP diet will help you identify which of these short-chain carbohydrates trigger your IBS symptoms. 

The FODMAP diet is an exploratory diet. 

It works by systematically removing parts of FODMAP categories, then slowly reintroducing them back into your diet. This system works by isolating which of the FODMAPs is causing your IBS symptoms.  Taking a step back from the molecular level shows you just how many foods fit into the FODMAP criteria. Even commonly known healthy foods can be culprits like fruits, vegetables, and whole grains.

Generally, a FODMAP diet consists of three phases that take up to three months to complete (sometimes longer or shorter depending on your gut). Don't worry! Your symptoms should decrease within the first two weeks during the elimination phase.


Crash Course FODMAP Diet

For the first 2-6 weeks, you need to eliminate all FODMAPs from your diet. This stabilizes your gut and you'll see a huge decrease in symptoms. This is going to be a challenging part of the journey since this low FODMAP diet can be bland tasting. (The Gut Program provides tasty alternatives!).


The next step involves re-introducing foods from each FODMAP category to determine your individual trigger foods. This will help you isolate which FODMAP causes your symptoms and which ones are good-to-go. This can be painstaking but seriously worth it when you get to the bottom of your food sensitivities. 

Low FODMAP diet & Maintenance 

Once you've discovered which FODMAP group triggers your IBS symptoms you have now determined a well-balanced diet for yourself. You might find out that dairy products cause stomach pain while canned foods are easy to digest. It all depends on what's going on in your gut!

What Causes the Symptoms of IBS?

Since FODMAPs cannot be broken down properly in the digestive system they wreak havoc on your GI tract and are the source of your stomach issues. When FODMAPs flow through the small intestine without being broken down, they attract water and become a food source for problem bacteria. Essentially, your intestine becomes the perfect environment to cause abdominal discomfort. 

The excess water in your GI tract causes diarrhea while an overproduction of bacteria generates hydrogen gas that stretches the intestine causing stomach pain, bloating, and constipation. These bi-products of FODMAPs are the source of the problem. By removing the FODMAPs that cause your IBS symptoms, you can begin to enjoy eating again!

How the Gut Program Helps

Since every stomach microbiome is different, we treat each case differently. This is why it's a simple option to have the Gut Program help you along your crash course FODMAP diet pathway! This takes the stress and tedium out of figuring out which foods you can eat and even figure out which restaurants you can eat out at.

The Gut Program offers a low FODMAP diet that has helped many tackle the tedious burden of discovering their trigger foods by offering a crash course FODMAP diet. There are various options—starter, total, & custom—for IBS sufferers and parents to help mitigate abdominal pain. With every package, you get a one-on-one meal planning conference to discuss your individual nutrition plan. You will then receive your Gut Program package in the mail with tasty snacks, ingredients, and recipes that simplify the crash course FODMAP diet. 

Instead of spending hours of your time pouring over ingredient lists and food labels, you can take advantage of the Gut Program. Since all nutritional therapy is risky it's good to go with a program you can trust. We are also IBS sufferers and we speak and work from experience. The Gut Program ensures you get all your essential vitamins, minerals, and proteins in your new, balanced diet.


This easy-to-use crash course FODMAP diet can save you time and help alleviate your IBS symptoms for good. For more information on a simple crash course FODMAP diet, click here! 

Always consult a physician before starting any nutritional therapy for IBS.

Want to know the top 10 tips for starting the low FODMAP Diet and get a FREE recipe?

Even if you are new the low FODMAP diet or an expert, these tips will help you get started on the right foot! We will cover how to get started, how to read labels, the elimination phase and more. A FREE recipe and grocery guide are included!

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