How to Handle Bathroom Anxiety When You Have IBS
We know that bathroom anxiety is something many people with IBS quietly struggle with. It’s that constant background worry…What if I need to go suddenly?What if there isn’t a bathroom nearby?What if someone hears or smells something? Over time, that anxiety can start...
Overcoming FODMAP Reintroduction Fear
Food fear is real and for many people with IBS, the thought of reintroducing FODMAPs can be one of the most intimidating parts of their FODMAP journey. After working so hard to calm your gut and get your symptoms under control, it is completely normal to worry that...
Are Tomatoes Low FODMAP? A Simple Guide to Tomato Serving Sizes
Tomatoes are one of those foods that often cause confusion on the low FODMAP diet. We’re here to remind you that you do not need to avoid them completely. Many tomatoes and tomato based products can still be enjoyed, as long as you pay attention to the type and...
Sports Fuelling and the Low FODMAP Diet
Having to dash to the loo halfway through a run or during a workout is a problem many people with Irritable Bowel Syndrome understand all too well. Digestive symptoms can quickly turn a good training session into a frustrating experience. Often, these unpleasant...
Lactose Intolerance Doesn’t Automatically Mean Dairy Free
If you’ve been told you’re lactose intolerant, it’s very easy to assume that all dairy needs to come off your plate. For many people, that’s where the stress starts as suddenly food feels more restrictive and harder to enjoy. Avoiding all dairy “just in case” can...
Tips For Choosing Low FODMAP Sourdough Bread
Many people with IBS assume that wheat bread is completely off limits during the low FODMAP diet. However, that’s not always the case. Traditional sourdough bread can actually be a low FODMAP option and a delicious one too. To help explain why, we spoke with Chloe...
How to Bulk Out Low FODMAP Meals Without Overdoing FODMAPs
When you are following a low FODMAP diet sometimes the portion sizes can feel frustrating. You finally find foods that make your gut feel good, then you realise the serving size is tiny and you are still hungry afterwards. The good news is that not all low FODMAP...
Gluten vs FODMAPs: What’s Causing Your Symptoms?
We know so many people who have cut gluten from their diet because they believe it’s the reason for their gut problems. But for many with irritable bowel syndrome (IBS), gluten might not actually be the issue. Instead, something else in wheat could be to blame. To...
Low FODMAP Mocktails with Monash University
It’s almost Christmas and it’s time for a holiday special! Join Chloe Valentine, dietitian from the Monash FODMAP team and me (Alana – Founder of A Little Bit Yummy) in the kitchen as we whip up four delicious low FODMAP mocktails that you can enjoy this holiday...
Adding Fibre to Your Diet When You Have IBS-D
It’s a myth that you don’t need to adjust your fibre intake if you have IBS-D (irritable bowel syndrome with diarrhoea). In fact, using the right types of fibre can often help improve symptoms. This article will talk you through the types of fibre and low FODMAP food...
Non-Diet Strategies for Managing IBS with Monash University
Managing irritable bowel syndrome (IBS) isn’t just about what you eat. While the low FODMAP diet can play an important role in easing gut symptoms, your daily habits and routines also matter. Simple lifestyle changes can support digestion, reduce bloating and ease...
What to Eat After Wisdom Teeth Removal on a Low FODMAP Diet
Recovering from wisdom teeth surgery can be tough enough without the added stress of figuring out what’s okay on the low FODMAP diet. The key is to stick to soft, soothing foods that won’t irritate your gums or upset your gut after your oral surgery. General...
How to Prepare a Low FODMAP Turkey
Cooking a turkey can feel a little intimidating, especially if you’re managing gut symptoms and trying to keep everything low FODMAP. The key is having a plan. In this article, you’ll find a wealth of tried-and-true advice from our community to help you create a...
Adding Kiwifruit to Your IBS Diet for Constipation Relief
Finding simple strategies that actually work for constipation often feels like a struggle. The good news is that kiwifruit offers a natural and low FODMAP way to help get your bowels moving again. Let’s explore how this fuzzy little fruit can support regular...
Is Your Fatigue and IBS Linked to Low Vitamin D?
If you’re feeling constantly tired, run down, or like your gut just won’t settle, you’re not alone. Many people with Irritable Bowel Syndrome (IBS) experience fatigue alongside their digestive symptoms – and often brush it off as “just part of the package.” But there...
Seven Strategies to Reduce Afternoon Bloating
If you start your day one dress size and end it another, then this article is for you. Afternoon bloating can be a frustrating gut symptom, especially when you’re trying to focus in a busy office or want to look and feel your best during the day. The good news...
Research Update – Cauliflower is Low FODMAP
If you’ve been avoiding cauliflower because of its high FODMAP reputation, we have exciting news for you! Thanks to updated research from Monash University in May 2025, cauliflower can now be included on the low FODMAP diet—yes, really! This veggie is now officially...
FODMAP Reintroduction Update with Monash University
If you’re in the reintroduction phase of the low FODMAP diet or wondering whether to revisit it, you’ll want to hear this. In a recent video chat with Evelyn Close, a registered dietitian from the Monash University FODMAP team, we learned about some important updates...
Constipation Overflow: When Diarrhoea Isn’t What It Seems
One confusing (and surprisingly common) situation is when it looks like diarrhoea… but it’s actually severe constipation. This phenomenon is called constipation overflow, and if you’ve ever been caught off guard by unexpected loose stools despite feeling...
Understanding IBS-M: What It Is and How to Manage It
If you’re living with Irritable Bowel Syndrome (IBS), you already know how unpredictable and disruptive it can be. If your symptoms seem to swing between constipation and diarrhoea, you might be dealing with a specific subtype called IBS-M, or IBS with mixed bowel...
Gluten Free Bread & the Low FODMAP Diet
Bread is a staple food in our diets and figuring what bread you can eat on the low FODMAP diet can be tricky. This article is going to explore if you need to eat gluten free bread on the low FODMAP diet and how to choose a suitable option. Do you need to eat gluten...
How to Choose Low FODMAP Throat Lozenges
If you’re living with Irritable Bowel Syndrome (IBS) and following the low FODMAP diet, you know how tricky it can be to find the right products that won’t trigger your symptoms. When you have a sore throat, finding a low FODMAP throat lozenge can feel like a...
6 Low FODMAP Mayonnaise Combos to Tasty Up Your Meals
Oh my friends, the low FODMAP diet does not mean you have to endure boring meals! There are so many ways to tasty up your meals and mayonnaise is one of our secret ingredients. Mayonnaise is a super versatile base ingredient that you can mix with other flavours to...
Three Things Healthcare Providers Forget To Tell You About The Low FODMAP Diet
If you’ve been diagnosed with Irritable Bowel Syndrome (IBS), you’re probably no stranger to advice about dietary changes. One of the most commonly recommended approaches is the low FODMAP diet, a research-backed tool designed to help manage IBS symptoms. However, as...
What Does the Colour of Your Poo Tell You?
Let’s talk about something that everyone does, but no one really wants to talk about – poo. We all know it’s a normal part of life, but did you know that the colour of your stool can tell you a lot about your digestive health? If you have Irritable Bowel...
3 Strategies to Reduce Reflux After Big Meals
If you have irritable bowel syndrome (IBS), you might already know that reflux can sometimes tag along, making things even more uncomfortable. Whether it’s after a big meal or just out of nowhere, reflux can really get in the way of feeling your best. The good...
6 Homemade Low FODMAP Condiments We Love
Who says you have to miss out on delicious condiments just because you’re following a low FODMAP diet? These low FODMAP condiments are so easy to make and can help you take your meals from boring to delicious. 6 Homemade Low FODMAP Condiments Maple...
Research Update: Grapes and the Low FODMAP Diet
Calling all our FODMAP followers… we have news that might be important for you. Monash University has published a research update on the FODMAP content of grapes. Unfortunately, grapes no longer have a reasonable low FODMAP serving size and have been reclassified as...
7 Low FODMAP Pantry Staples We Can’t Live Without
Living with Irritable Bowel Syndrome and navigating the low FODMAP diet can feel like a constant balancing act and as if you’ve been banished to a lifetime of boring meals. But fear not, fellow IBS warriors – there’s a world of delicious, gut-friendly...
How to Use Spring Onion (Green Onion) on the Low FODMAP Diet
The low FODMAP diet can be a lifesaver for those dealing with IBS symptoms, but let’s face it, cooking without onion can be demoralising. Fear not, fellow FODMAPers, because spring onion (also called green onion or scallion) can bring back that onion flavour...
