Free FODMAP-Lite Cheat Sheet

Are you part of the IBS mile-high club? If you tend to get bloated or experience gut discomfort whenever you fly, then yes, consider yourself part of the club. We get it, it’s not one you want to be part of – and it can really put a dampener on your travels, no matter how excited you are to get away. But one thing that can help? Reduce your high FODMAP foods 24-48 hours before you travel.

This quick-reference guide highlights common higher FODMAP foods alongside gentler FODMAP-Lite alternatives across:

• Fruits
• Vegetables
• Wholegrains
• Legumes
• Nuts & seeds

Designed to be practical, evidence-based and easy to apply in everyday life.

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