This guide focuses on Phase 1 - but the goal is always to widen your plate back out. Here's the full arc.
They're exceptionally high in fructans and turn up in almost every savoury dish, sauce and stock. The fix is easy: garlic- and onion-infused oil gives you the flavour because the FODMAPs don't dissolve into oil.
Not quite. Wheat is limited because of its fructans, not gluten itself. That's why genuine sourdough and small portions are sometimes tolerated, and why naturally gluten-free grains like rice and quinoa are perfect.
Yes, and it surprises most people. Recent Monash University testing found that both regular Coca-Cola and Coca-Cola Zero contain fructans at high-FODMAP levels. Stick to water, soda water, real lemonade or tea.
No - that's the whole point of this site. Portion size matters enormously, swaps cover most cravings, and reintroduction widens your plate again. Over-restricting long-term can actually starve your beneficial bacteria.
Small habits that make the whole thing easy to live with.
This guide draws on the leading clinical and Low-FODMAP resources.