Healing Your Digestive System: Stage 1 Elimination

Healing Your Digestive System: Stage 1 Elimination

Digestive discomfort can take over your life, limiting what you eat, how you feel, and even what you’re willing to plan for the day ahead. The good news, Relief is possible, and it starts with understanding what your gut truly needs.

The Low FODMAP approach is a proven, practical way to calm symptoms, identify your triggers, and rebuild your confidence around food.

You are at the first stage - Elimination where you'll temporarily reduce foods high in FODMAPs to give your gut the reset it needs.

We’ve designed this guide to be clear, encouraging, and easy to follow. Whether you’re brand new to digestive health changes or have tried other approaches before. You’ll not only soothe your gut, but also regain the freedom to enjoy food without fear.

What does Elimination look like?

It is really important to do a complete elimination of high FODMAPs for 2-6 weeks, minimum four. If you’re feeling no gas or bloating or digestive issues you can start the reintroduction.

If you’re still not at that stage you will need to continue to 6 weeks and be strict.

Elimination means Low FODMAPs only. It is important to know that there are limits on fruit and vegetables, because there is a tipping point where the quantity results in a High FODMAP.

Recommended Low FODMAP food

It’s important that you do not include any food from the list below that you know you are allergic or intolerant to, because there are exceptions.

For example, you might have a gluten intolerance. No Bloat’s founder, Heather Mills, first thought her symptoms were caused by a gluten intolerance. It turned out that fructans were causing the issue. Fructans can be found in breads alongside Oligosaccharides.

It is important to be 100% sure your diagnosed allergies and intolerances are correct and that you have not been misdiagnosed. Otherwise, you could be missing out on some delicious food for no reason.

Your Next Steps

Stage 2: Reintroduction – Test and track foods to uncover which ones work for you, and which don’t.

Stage 3: Maintenance – Create a long-term, balanced eating plan that supports your health and lifestyle.

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