Three phases. One clear answer.

The low-FODMAP process isn't a diet you stay on — it's a journey through. Here's the whole map, with the right tool at every step.

Newly diagnosed? Your first week, in four steps

The guides in all three phases are free to read. The tools that keep your own records — the diary, challenge tracker, tolerance profile and monthly check-in — need an account. Unlimited scanning, menu ranking, and challenge tracking are part of the subscription — $59.99/yr or $9.99/mo, always starting with a 7-day free trial.

🧹 Phase 1 — Elimination

2–6 weeks

Swap high-FODMAP foods for gentle equivalents until your gut reaches a calm baseline. It's a diagnostic tool, not a forever diet.

→ The starter checklist — tick your way to week one → The week-by-week walkthrough → Free 7-day meal plan + grocery list → Scan anything before you eat it (elimination mode built in)→ Not working yet? The 7 usual reasons, with fixes

🧪 Phase 2 — Reintroduction

6–8 weeks

Test one FODMAP group at a time with 3-day portion ladders. This is where you learn which groups actually bother YOU — most people react to far fewer than they fear.

→ How challenges work → Per-group challenge guides — fructans, GOS, lactose, fructose & the polyols → The challenge tracker (guides each 3-day test)→ Monthly severity check-in — watch the trend

💜 Phase 3 — Personalization

ongoing

Your tested tolerances become your personal rulebook. Scans call out when a score matters more (or less) for your gut, and you eat the widest diet your body allows.

→ Your tolerance profile (auto-filled by challenges)→ Diary, gut trend & top suspects → 80 eating-out guides so restaurants are back on the table

Not sure which phase you're in? Thirty seconds sorts it out.

Take the gut check

Best run with a registered dietitian, especially elimination and reintroduction. Informational only — not medical advice.

Free guides