Relief, Clarity, and Confidence – Built One Phase at a Time

If you’re living with a sensitive stomach or navigating IBS symptoms, someone’s probably suggested the low FODMAP diet. But if you’ve ever Googled it, you might’ve felt overwhelmed or worse, assumed it was just another restrictive “cut out everything” plan.

Here’s the truth: when done correctly and with guidance, the low FODMAP diet can help reduce symptoms, identify your personal triggers, and bring the joy back to eating. But it’s not a quick fix and definitely not meant to be a forever elimination.

The FODMAP diet follows a clear, three-step structure, as outlined by FODMAP Friendly. Each phase has a purpose, and each step plays a vital role in helping you feel better long term.

Phase 1: Elimination (2–6 Weeks)

The reset your gut deserves.

This phase involves temporarily removing high FODMAP foods from your diet, think garlic, onion, apples, milk, wheat, legumes, and more. It’s designed to reduce irritation, bring symptoms under control, and give your digestive system a breather.

According to FODMAP Friendly, many people start noticing improvements like reduced bloating and more consistent digestion within a few weeks.

⚠️ This stage is powerful, but not meant for the long term. Extended restriction can impact your gut microbiome and lead to unnecessary anxiety around food.

When I first began working with a dietitian, we didn’t dive into a full elimination. We started by cutting out onion and garlic and that alone made a huge difference. I began to notice other patterns too, like how almonds and cashews affected me, or how certain veggie combos triggered bloating. Those early changes gave me space to breathe again and start trusting food.

Phase 2: Reintroduction (4–8 Weeks)

Where clarity starts to form.

Once your symptoms settle, you begin carefully reintroducing one FODMAP group at a time, tracking how your body reacts. This process helps you identify which FODMAPs you tolerate well, and which are problematic.

As FODMAP Friendly explains, this step is often misunderstood. It’s not about failing or cheating—it’s about learning. Everyone’s tolerance is different, and this phase is key to personalising your future diet.

Phase 3: Personalisation (Ongoing)

A way of eating that’s truly yours.

This is where you build a flexible, sustainable approach based on what works for your body. You’ll avoid known triggers but keep everything else that supports your health and enjoyment.

For me? Apples are tricky. A small slice with almond butter is okay, but if I add cashews or eat too much especially when stressed, it backfires. That’s why I also focus on managing stress and supporting my gut-brain connection, not just eliminating foods.

With personalisation, you no longer follow a diet, you follow your body’s needs.

Why the 3 Phases Matter

According to FODMAP Friendly, this structured approach helps you:

• Reduce symptoms and flare-ups
• Avoid unnecessary food restriction
• Build confidence when eating out or at home
• Identify personal high FODMAP triggers
• Reconnect with food without fear
• Protect your gut health long term

And remember: these phases should always be guided by a trained dietitian—ideally one familiar with the FODMAP framework. My own dietitian made all the difference, helping me understand labels, navigate eating out, and create a plan that worked for me, not just a set of rules.

Where Friendly Blends Comes In

When I first cut out onion and garlic, I felt better but honestly, I also felt stuck.

Cooking got complicated. Most store-bought seasoning blends were full of onion, garlic, “natural flavours,” or other vague ingredients I couldn’t trust.

That’s why I created Friendly Blends: To bring bold, gut-friendly flavour back to the table without the triggers.

Our products are:

• ✅ Certified Low FODMAP (no onion, garlic, or hidden ingredients)
• ✅ Lower sodium than most other spice blends (gentler on digestion and blood pressure)
• ✅ Free from preservatives, sugar, and artificial flavours
• ✅ Designed for sensitive stomachs and IBS warriors
• ✅ Made in Australia, in small batches
• ✅ Backed by dietitian insight and testing

Explore our full seasoning collection here

So… What Can You Eat?

The elimination phase might seem restrictive at first, but there’s still plenty on the table. Here are some low FODMAP staples:

• Vegetables: carrots, zucchini, green beans, capsicum
• Fruits: strawberries, blueberries, kiwi
• Proteins: plain meats, tofu, eggs
• Grains: oats, rice, gluten-free pasta
• Healthy fats: olive oil, peanut butter
• Flavour: infused oils, citrus, low FODMAP spice blends

Every body is different. Portion sizes and combinations matter, so working with a FODMAP aware dietitian is essential.

If you're new to the low FODMAP approach and want a simple, big-picture understanding before diving into the details, start here: What Is the Low FODMAP Diet? A Beginner’s Guide. It gives a clear overview of how this diet works and why it can be so effective for IBS and sensitive stomachs.

Final Thoughts

The low FODMAP diet isn’t about cutting everything out, it’s about gaining clarity, building confidence, and feeling good again.

💡 Remember to:

• Work with a qualified dietitian
• Avoid long-term restriction
• Choose certified low FODMAP products
• Focus on progress, not perfection
• Enjoy food again with flavour you can trust

At Friendly Blends, we’ve lived this too. We exist to help you cook boldly and eat freely with spice blends designed for sensitive stomachs and certified by FODMAP Friendly.

Shop our blends and bring joy (and flavour) back to your table.

Your gut deserves it.
You deserve it.

Disclaimer

The information provided in this blog is intended for general educational purposes only and is not a substitute for medical advice. Every individual’s digestive needs and sensitivities are unique.

We strongly recommend consulting with a qualified dietitian or medical professional especially before starting a low FODMAP diet or eliminating food groups.

Friendly Blends is not responsible for any adverse effects or misinterpretation of the information provided. Always seek personalised, professional guidance.