Join The Free 21-Day FODMAP Elimination Challenge


[Last updated 28th September, 2017]

Time to take back control of your health… starting with the next 21 days

Are you feeling not only physically tired, but mentally and emotionally exhausted too?

If you know or suspect a chronic food intolerance could be causing you to feel this way – and are determined to discover exactly what those problem foods are – this challenge is for you.

**Sorry, the challenge has ended!**

But don’t worry if you missed it. I’ve recently created a sample 7-day low FODMAP diet plan for you here.

How does this challenge work?

A low FODMAP diet is a temporary eating pattern that is split into 2 parts:

  • the elimination phase (1st)
  • the reintroduction phase (2nd).

The 21-Day FODMAP Elimination Challenge focuses on the elimination phase, and will virtually hold your hand for 3 weeks. Correctly performing the elimination phase is crucial to discover exactly what foods you tolerate best, and what to avoid.

Taking the stress and guesswork out of your meal-planning

During this challenge I’ll send you one email per week that includes:

  1. Dietitian-designed meal plan for the week so you don’t have to worry about what to eat
  2. Delicious recipes for the meal plan from the best online FODMAP experts
  3. A shopping list for each week (ahead of time) so you will be fully prepared
  4. Extra resources and FAQs

You will also have direct email access to a Dietitian (that’s me!) when unique questions arise, because they undoubtedly always do.

By the end of the 21 days – all things permitting – your gut will be rested and your symptoms will have dramatically improved. At this point we’ll shift our attention to the reintroduction phase.

If you are not familiar with the term FODMAPs or a low FODMAP diet, then this guide is a must read before you join the challenge.

IBS, migraines, fibromyalgia, eczema and more…

Low FODMAP diet is very restrictiveFood intolerances (also known as sensitivities) affect up to 10% of people, yet most don’t do anything about it.

The most direct effect of a food intolerance is severe and recurrent digestive stress, known as Irritable Bowel Syndrome (IBS). A low FODMAP diet is the only scientifically proven dietary treatment for those who suffer from IBS or similar gastrointestinal conditions.


Several other health conditions are closely linked with food intolerances as well. These include:

  • Gluten sensitivity
  • Gastroesophageal reflux
  • Chronic migraines
  • Fibromyalgia or Chronic Fatigue Syndrome
  • Skin conditions like eczema and acne
  • Respiratory conditions such as asthma
  • Rheumatoid Arthritis and other autoimmune conditions.

There is good reason to believe a sensitivity to certain FODMAPs can be a trigger for symptoms. As an elimination diet is the only way to diagnose food intolerance, it may be fundamental to treating these conditions effectively.

**Sorry, the challenge has ended!**

But don’t worry if you missed it. I’ve recently created a sample 7-day low FODMAP diet plan for you here.

Who is this challenge not for?

There is a reason I’ve called this a Challenge… because it’s not easy.

For some an elimination diet may not be the right thing for them at this point in time. That includes people:

  • with diet-related medical conditions (eg. type 1 or type 2 diabetes using medication)
  • who are at risk of eating disorders or emotionally fragile
  • with inflexible eating habits or unwilling to take on a dietary experiment right now
  • who don’t have a suspected food intolerance and a medical reason to try a low FODMAP diet.

Also it goes without saying that this is not for children. Any elimination diet for a child must be under direct supervision of a dietitian.

If you have any questions please ask in the comments below.

If you know or suspect a chronic food intolerance is harming your health and day-to-day activities, this 21-Day FODMAP elimination challenge is for you.

About Joe Leech, Dietitian (MSc Nutrition & Dietetics)

Joe Leech is a university-qualified dietitian from Australia.

He graduated with a Bachelor's degree in exercise science, followed by a Master's degree in Nutrition and Dietetics in 2011.

Learn more about him on the About page

19 responses to “Join The Free 21-Day FODMAP Elimination Challenge”

  1. Hello,
    I am not sure I should take on this challenge. I am 73 years old and very thin, I only weight 108 lbs. I am also a very nervous person and sometimes cannot sleep well due to the fact I am, most of the time, very stressed. Also I am not financially well and sometimes these diets cost very much because of the ingredients and the food.
    Could you tell me if I sould take the challenge?

    • Hi Estela,

      Your situation is more unique, and restrictive diets without direct supervision from a health professional are not advised for those considered underweight.
      If you email me with more details about your symptoms, we can work something out together for you 🙂

  2. Hi: My comments are the same as Estela (November 6, 2015 at 5:34 am) only I am heavier by about 35 lbs. Would the challenge be too stressful to buy and make the food to complete it ?

    • Hi Kathryn,

      What are you worried will be the biggest barrier- the cost, or having to prepare each meal?
      Do you prefer to batch create meals?

  3. I am an Asian Chinese – will the diets be more ‘Western based@ with ingredients that I do not normally take or is there an equivalent in terms of the foods we have easily available here in Singapore?

  4. Hi Joe,

    Would like to do the challenge but have 2 questions:
    1) Cost. On a pretty tight budget right now as I launch a business (hence the stress really flaring up the IBS) ;). Is it going to be possible to keep my weekly grocery bills about the same if I shop carefully for the foods on the FODMAP diet?
    2) I’m a lousy, lousy cook (and busy…see above!) Is it possible to prepare simple meals (possibly in batch) so that it’s straightforward to follow the plan?
    I’m REALLY keen to do this.
    Thank you so much!

    • Hi TR,

      1) It certainly is possible, but the meal plan and shopping list refers to recipes that typically make 4 servings (as per overwhelming request).
      Most are fairly simple though.
      So if you were only making/cooking for yourself, then you would need to take a look at the recipes and ensure you only buy quantities needed for 1 person (unless you want leftovers to make it easy for following days).
      2) I think you should just take a look at the meal plan and pick a few meals you know you’ll like, and then buy groceries for those and prepare them ahead of time in batches. That’s by far the easiest and cheapest way for you to do this.

      Then when you get questions just reply to my emails and we can chat 🙂

    • hi i was just at my gi doctor and he put me on the fod map diet, iam overwhelmed as to what to eat ! also can you take vitamins on this diet? thanks so much for our response!!

  5. Are there suggestions for eating out? I’m interested, and would be fine at home, but I travel at least a few days almost every week for work. I’m willing to work to find options (I’ve made the 4HB diet work while on the road), but I have no option except restaurants about 25% of the time.

  6. I’m really interested in trying the challenge and would like to really analyze my diet to see where I can make improvements. I have been removing certain foods (watermelon for example) that just really make me crampy but would like to be a bit more scientific about the whole process. Can I still get the 21 day diet information to try and get to the bottom of my tummy troubles?

  7. Hey joe.i m 27 year girl from india .i m suffering from ibsd or sometimes combination ibsd n c both.I m only 35 kg n very weak n stressed due to this long tym prblm in my lyf.i m taking an treatment from 20 days for this.i m not finacelly very well.n in india a lot of food items r not easily available.i cant digest ayurvedic hot spicy food some vegies like lady finger n high in fiver n fruits like apple n papaya n chilly n oily i take this challenge.pls suggest me i m very tired due to this my marrige is in trouble.i also join your dietvdisease program 2 days ago.but i cant understand how i do it .in elimination of low foodmap i also have to stop eating bread n rice.because these r basics of our food if i dont eat what should i eat to regain energy all day.pls suggest

    • Hi Mamta, I’m sorry for your situation. 35kg is very light for someone your age. As I am not certain about what foods are available to you where you live, I would just suggest eating as much of whatever you can access that doesn’t give you digestive problems, whatever that may be. Good luck.

  8. Will you be doing this challenge again? I have been resent diagnosed with IBS and need help and this sounds likes what I need.

    • Hi Dawn, yes we will probably do a 5 day challenge at the beginning of January so keep an eye out for that 🙂

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