Calm Gut — The Practical Low-FODMAP Guide (PDF)

Bloating, pain, unpredictable digestion? If your doctor has diagnosed irritable bowel syndrome, the low-FODMAP approach can help you find your real triggers, without cutting out dozens of foods at random.

This guide gives you a clear 3-phase method (reduce, reintroduce, personalise), with lists, meal plans and printable tools.

What you get

• The guide as a PDF in English (23 pages, 8 chapters)
• Food swaps by aisle: what to avoid for now, and what to eat instead
• Hidden label traps: garlic and onion, glucose-fructose syrup, "-ol" sweeteners, inulin
• 7 days of sample meal plans and 10 basic recipes
• A step-by-step reintroduction protocol
• 5 printable tools: food and symptom diary, shopping list, weekly meal planner, reintroduction chart, "my safe foods" card
• A 30-day action plan

Contents

1. Understand FODMAPs in 5 minutes
2. Before you start: the checklist
3. Phase 1: reduce, 4 to 6 weeks maximum
4. Eating normally during phase 1
5. Your phase 1 review
6. Phase 2: reintroduce
7. Phase 3: your tailor-made diet
8. Your 30-day action plan

Who is it for?

Adults whose irritable bowel syndrome has been diagnosed by a doctor. The guide is designed to be used alongside your doctor or a dietitian, not instead of them.

Important

This guide is an information tool. It does not replace medical advice and no result is guaranteed. It is neither a weight-loss diet nor a diet for life. It should not be followed without professional support during pregnancy, if you are underweight or if you have (or have had) an eating disorder.

Frequently asked questions

How do I get the guide?
Right after payment, you receive an email with your download link.

Can I read it on my phone?
Yes. It's a PDF: it opens on phones, tablets and computers, and the tools can be printed.

Are portion sizes given for each food?
No, on purpose: tolerated portions vary from person to person. The guide explains the portion rule and how to find your own thresholds during reintroduction.

What if the guide isn't right for me?
Write to us through the Contact page. The conditions that apply to digital products are set out in our refund policy.