FODMAP Course

Struggling with bloating, abdominal pain, gas, or unpredictable digestion?

This 13-week low FODMAP course is designed to help you identify and manage food triggers with confidence. Registered health experts created this evidence-based programme to take the stress, confusion, and restriction out of FODMAP.

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Inside The Course

We’ve done the research so you don’t have to. With weekly shopping lists, meal plans, recipes, and symptom tracking, you'll feel supported from start to finish, and feel more in control of your gut health.

  • Low FODMAP meal plans & recipes

  • Symptom tracking

  • Food elimination & reintroduction guidance

Meet the Experts

This course was created by NZ Registered Nutritionist and Two Raw Sisters, Rosa Power and Margo Flanagan, and NZ Registered Dietitian and women’s health expert Sara Widdowson. Read more.

13 Week FODMAP Course

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Meet the Experts Behind the FODMAP Course

This low FODMAP course was developed by a team of trusted New Zealand experts who understand the realities of living with IBS and sensitive digestion.

Rosa Power and Margo Flanagan – the sisters behind Two Raw Sisters – are best-selling cookbook authors known for creating easy, nourishing recipes, including low FODMAP recipes that don’t compromise on flavour or ease. Rosa is a NZ Registered Nutritionist, and together they help others feel organised and in control through food.

They’re joined by Sara Widdowson, NZ Registered Dietitian and women’s health expert, and founder of Your Monthly. With a deep understanding of IBS, hormone health, and the low FODMAP diet, Sara brings expert-led guidance to the elimination and reintroduction process.

Together, they’ve created a 13-week evidence-based programme to take the stress, restriction, and guesswork out of the FODMAP diet – so you can reduce IBS symptoms and enjoy delicious, gut-friendly meals with confidence.

Two Raw Sisiters
Your Monthly

Podcast: Why Am I Always Bloated?! Let’s Talk IBS

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What Is the FODMAP Diet & How Can It Help IBS?

FODMAP Course FAQ

  • The course is totally self directed for your convenience. You do everything in your own time.

  • The course begins whenever you’re ready!

    From the day you sign up, you’ll have access for a full year, so there’s no rush.

    We suggest exploring the course, familiarising yourself with the content, and even trying a recipe or two. Once you've planned your 13-week period, we recommend starting your prep on a Sunday so you're fully ready to begin on Monday.

  • Absolutely! All recipes in the FODMAP course can be easily scaled up to suit your needs.

    If an ingredient doesn’t appeal to your family, simply swap it for a preferred alternative, just ensure it’s a low-FODMAP option.

    Refer to the Low vs. High FODMAP guide in your Protocol booklet for guidance.

  • We keep things simple and straightforward, using only cost-effective, familiar ingredients. Ones you likely already have or can easily find.

    The difference? We’ll show you fresh, creative ways to make these everyday staples more exciting and delicious.

    All of the recipes are signature Two Raw Sisters recipes, adapted for FODMAP. No boring, restrictive eating here!

  • Feel free to swap out any ingredient you don’t enjoy for a preferred alternative. Just make sure it’s low FODMAP.

    If a scheduled recipe doesn’t appeal to you, whether it’s breakfast, a snack, lunch, or dinner, you can easily replace it with another recipe from the course that you love or find more appealing.

  • We've designed this course to be as simple and straightforward as possible, making it easier for you to stick with it. With meal plans, recipes, shopping lists, and food guides, everything is set up for your success.

  • Everyone’s experience is different—some achieve complete symptom relief, while others see a significant reduction. Research shows that 75% of people experience improvement, often leading to a much better quality of life.

    Most importantly, you’ll identify which foods trigger your symptoms, allowing you to make informed choices rather than dealing with unexpected flare-ups.

  • You can continue taking any supplements you were regularly using before starting the course.

    However, be mindful that high doses of certain supplements, like magnesium and vitamin C, can cause loose bowel movements. We recommend avoiding new supplements during the elimination or reintroduction phases, as they could make it harder to identify whether changes in digestion are due to the FODMAP diet or the supplement.

  • Keep in mind that factors like stress, illness, and hormones can affect digestion. For example, if you're reintroducing foods during your period, you may be more sensitive to FODMAPs than usual.

    While stress isn’t always avoidable, if you're feeling overwhelmed or going through a major life event, consider pausing the reintroduction phase for a week before resuming.