IBS Diet Guide to a Calmer Gut | Zuma Nutrition

It's a free, food-first field guide to calming IBS — a plain-English walkthrough of which foods soothe a sensitive gut, which ones commonly trigger symptoms, and a simple method for finding your own triggers. It includes a shopping glance-card, a flare-day rescue card, and a printable food-symptom tracker you can keep.

Yes — it's built on the low-FODMAP approach developed by researchers at Monash University, the most-researched dietary strategy for IBS, translated out of clinical-speak into what to actually put in your cart. The guide walks you through all three phases: reset, reintroduce, and personalize.

Most people notice their gut settling within about two to six weeks on the reset phase. From there, you slowly test foods back in to learn your personal limits — the goal is the widest variety your gut can handle, not a short "safe" list forever.

It's less about "good" and "bad" foods and more about specific fermentable carbs. Common triggers include onion, garlic, apples, pears, and large servings of wheat or beans — but everyone's line is different. The guide gives you the full safe-base and pause lists, plus a method to test which ones actually affect you.

No — food does most of the work, and we say so plainly in the guide. A few things have real research behind them (like psyllium fiber and enteric-coated peppermint oil), and we're honest about where the evidence is mixed. Any supplement should support the food changes, never replace them.

No. This is a food-first educational starting point, not medical advice. IBS should be diagnosed by your doctor, since other conditions can mimic it — the guide opens with a quick safety check to help you know when to see one first. Use it alongside the people helping you, not instead of them.

Jordan Dorn, Certified Nutritionist and Lead Formulator at Zuma Nutrition, a brand built on therapeutic-grade, wild-crafted formulas developed alongside herbalists and researchers.