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.
- Access to me in a Facebook group to ask any low FODMAP questions.
Why work with me?
I’m a registered nutritional therapist, and I’ve supported hundreds of people with IBS through the FODMAP process. My approach isn’t about strict rules you’ll dread following.
It’s about helping you find meals you actually enjoy and giving you tools that fit into your busy life.
Clients often tell me they’ve felt dismissed or left to stress about what to eat alone. I created this guide because I know how overwhelming it is to start the low FODMAP diet without proper support.
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Ready to feel more in control of your IBS symptoms?
Find out exactly
- which foods are low FODMAP in 2025/26,
- What’s changed,
- and what results to expect in your first week
all without scrolling through old blogs.
When you research the low FODMAP diet for IBS a lot of the information online is out of date.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.)
This isn’t another generic FODMAP PDF — it’s the 2025 update explained simply, so you can actually eat more foods and see results faster.
Food lists change as Monash retest items, but old blogs and PDFs rarely 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.
Why you need this quick start kit
This low FODMAP diet quick start kit is made for busy people with IBS who are starting now, in 2025. It’s not a generic blog post or something copied from an American website.
It’s UK-focused, practical, and based on the most up-to-date information available. In 10 minutes you’ll know what’s safe, what’s not, and what’s changed in 2025.
You might be thinking:
- “I’ve already tried low FODMAP and it didn’t work.” That might be because the information you used was out of date or unhelpful. This guide reflects the 2025 Monash updates.
- “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.
- 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.
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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.