Low-FODMAP Guide
This free eBook brings together simple guidance, practical tips, and clear structure to help you better understand the low FODMAP diet and feel more confident navigating IBS and digestion.
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Who is this eBook for?
This eBook is for anyone who is starting the low FODMAP elimination phase and feels overwhelmed by what to eat, what to avoid, and how to manage IBS symptoms in a simple, structured way.
It’s especially helpful if you experience bloating, digestive discomfort, or food sensitivity and want clear guidance without overcomplicated explanations. It’s also suitable if you’re vegan or prefer plant-based eating and need practical ideas that fit your lifestyle during this phase.
If you want a calm, step-by-step way to begin eating more safely and confidently, this guide is for you.
Includes
- Low FODMAP overview + ingredient notes
- IBS basics and digestion tips
- 3-stage FODMAP process explained
- Vegan low FODMAP food lists
- Meal-building guide and sample recipes
- Short-term solutions for symptom support
- My FODMAP journey
- Shopping & pantry staples
FAQs
Is this a recipe eBook?
Short answer: No. This free eBook is mainly an introduction to the low FODMAP diet and IBS-friendly eating. It focuses on understanding the elimination phase, digestion support, food groups, pantry staples, and practical guidance to help you feel less overwhelmed when starting.
It also includes a few sample recipes from the full Happy Gut recipe eBook to give you an idea of the meals and approach.
Is this eBook suitable for beginners?
Yes, this eBook is designed with beginners in mind. If you’re just starting the low-FODMAP elimination phase and feel unsure about what to eat, this guide will walk you through it in a simple and practical way. You don’t need any prior knowledge—everything is structured to help you get started without feeling overwhelmed.
Can I benefit from this eBook if I don’t have IBS?
Yes. While this eBook is designed with IBS and the low FODMAP diet in mind, it may also be helpful for people experiencing bloating, digestive discomfort, food sensitivities, or difficulty identifying trigger foods.
It’s focused on simple, gentle meals and structured guidance that can support digestion and help you better understand how certain foods affect your body.
Can I use this if I’ve already done low FODMAP before?
Absolutely! this guide is not only for beginners. It can also be helpful if your symptoms have returned or if your digestion feels off again. You can use it as a gentle reset to bring your body back to a more stable baseline.
Will this cure my IBS?
Unfortunately no ❤️ this eBook is not intended to cure IBS. It’s designed to support you in reducing symptoms and understanding what foods work better for your body. Everyone’s digestion is different, so the goal is to help you feel more in control, not to offer a one-size-fits-all solution.
Can this eBook replace a professional consultation?
No, this e-book is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making any dietary changes.
I’m not a doctor or dietitian — just a real person sharing my experience with IBS and the FODMAP diet.
If you have severe symptoms, multiple conditions, or need a more tailored approach, it’s always best to consult a qualified professional. This guide works best as a supportive tool to help you feel more confident, structured, and in control of your day-to-day eating.
What format is the eBook?
The eBook is a downloadable PDF you receive immediately after purchase. It can be opened on most devices, including phones, tablets, laptops, desktops, and Kindle devices/apps.
It’s designed with clickable navigation for easy use while cooking or planning meals. Compatibility may differ depending on the device and settings, since it’s a PDF file rather than a native eBook format.
How will I receive the eBook?
You’ll receive access to the eBook after signing up with your first name and email address. Once you confirm your email, you’ll be able to download the eBook and save it to your device for future use.
Can I print it?
Yes, you can print the eBook or selected pages if that helps you use it more easily.
That said, I encourage using the digital version when possible to reduce unnecessary printing 💚
If you can’t find your email or download link, just contact me and I’ll resend it to you 💌 diana@dianavfood.com
About me
Hi, I’m Diana! I share healthy, plant-based recipes that are gentle on the gut.
As someone with IBS and vegan since 2019, I know how challenging it can be to balance a vegan diet with a low-FODMAP approach. It can feel confusing, restrictive, and overwhelming at times. Switching to this way of eating changed everything for me. It helped me understand my body, reduce symptoms, and create meals that truly support my digestion—while still enjoying food.
