Learn

• 1Who this is for — and who should see a doctor firstThe red flags that mean medical care comes before any diet experiment.2 min
• 2What FODMAPs actually areSix groups, in words you can use at a grocery store. No chemistry required.2 min
• 3The only goal that mattersFind your triggers. Do not stay on strict elimination forever.1 min
• 4Phase 1 — EliminationTwo to six weeks of simple food and honest logging. Then you move on.4 min
• 5Phase 2 — ReintroductionTest one group at a time, at rising doses, with everything else held steady.4 min
• 6Phase 3 — PersonalizationLiberalize. Keep limits only where the evidence is strong, and retest now and then.2 min
• 7Using Settle day to dayThe five-minute daily routine that makes the pattern-finding work.2 min
• 8Common mistakesThe seven ways this process usually goes wrong.2 min
• 9When FODMAPs aren't the answerWhat to ask your clinician about if you did this carefully and still struggle.2 min
• 10Quick start — your first weekTen things to get done in week one. Tick them off as you go.1 min

Glossary

Every word Settle uses, and the clinical name behind it.

Usually OKLow FODMAP

Fine for most people at a normal serving. These are the foods you build meals around during elimination.

Small portionsModerate FODMAP

Often fine in a small serving and rough in a large one. Measure rather than guess.

Avoid for nowHigh FODMAP

Skip during elimination. “For now” is the important part — most of these get tested and many come back.

Not sure yetUncertain

The published evidence is thin or contradictory. Log it and watch how you feel rather than trusting a list.