FODMAP Traveller In Rio de Janeiro Brazil
The next stop on my South American Journey was Brazil! Here we spent a magical two weeks exploring Rio and attending a friend’s wedding. There is plenty to eat and do in Rio but if you are staying in Rio for an extended period of time, then I highly recommend you rent...
FODMAP Adventures: Exploring Santiago Chile
Santiago was my first stop in my South American adventure. We stayed here for four days before venturing onto Brazil. Santiago is a vibrant city full of character. Its hustle and bustle is a far cry from the sleepy city of Hamilton New Zealand that I come from. The...
Buckle Up & Get Travelling: Don’t Let Food Intolerances Hold You Back
I’m not going to lie… travelling to South America is the most terrifying thing I have ever done. I have multiple medical conditions, not just Irritable Bowel Syndrome, which make travelling a tad more challenging. My family was not pleased about my adventurous...
Travelling? How To Choose A Low FODMAP Airplane (Inflight) Meal
Travelling can be a stressful time and the last thing you need is an IBS attack. One of my biggest fears before I headed to South America was navigating airplane food. Luckily I’ve found that you can help keep symptoms settled by choosing low FODMAP food...
How To Create A Balanced Low FODMAP Vegetarian Meal
If you’re vegetarian or would like expand your horizons and enjoy some meatless meals then this article is for you! You can definitely enjoy a vegetarian meal that is healthy and delicious while on the low FODMAP diet.  However, when you overlap two...
5 Tips To Help You Start Your Low FODMAP Journey
Just starting your FODMAP journey? Then this article is for you! Hannah Hunter is an expert dietitian who has guided hundreds of people through the low FODMAP diet over the past six years. She has compiled some 5 tips to help you start your low FODMAP journey: 1. Get...
Low FODMAP Guide To Surviving Gastroenteritis (Stomach Flu)
Gastroenteritis, aka the stomach flu, is horrific and feels like a type of cruel torture. It left me clinging to the porcelain throne for dear life. I remember praying to the gastro gods to have mercy on my soul as my guts somersaulted, and I wondered what end I was...
Can you lose weight on a low fodmap diet?
Can you lose weight on a low FODMAP diet? The short answer is yes, and thankfully being on a low FODMAP diet excludes most of the conventional weight loss plans out there. Yes, you heard me right, it’s great that these plans are excluded. Wondering why? Diets don’t...
Tips For Creating Low FODMAP Meal Plans
Feeling stressed, bored, or overwhelmed about your food? Eating the same low FODMAP foods day in and day out can lead to food fatigue and stress. These are problematic as you become more likely to binge eat high FODMAP foods, which can trigger symptoms and delay your...
Guar Gum And Xanthan Gum – Low FODMAP or Not?
Are you avoiding guar gum or xanthan gum? There is no need. It’s a myth that these gums are high FODMAP. According to laboratory food testing by FODMAP Friendly both guar gum and xanthan gum are low FODMAP in 5g (1 tablespoon serves) (email communication with FODMAP...
5 Low FODMAP Ways To Boost Your Fibre Intake
The low FODMAP diet removes some high fibre foods from our everyday diets. Not enough fibre can lead to toileting troubles… if you are struggling with constipation then it’s time to check you are getting enough. To find out how much fibre you need, check out my guide...
Life After the Reintroduction Phase: What is the Modified Low FODMAP Diet?
So you have finished the low FODMAP phase, and completed your FODMAP reintroduction challenges… what happens next? The Modified FODMAP Diet This is the most exciting phase of the FODMAP diet! Now that you have a good understanding of what high FODMAP foods trigger...
Surviving a Head Cold while on the Low FODMAP Diet
We all know that feeling of dread that comes with an impending head cold… The stuffy nose, sinus headaches, congested chest and cough, fever, and a throat that feels like it is being attacked by razor blades. Colds are never pleasant but there are some tips you can...
My Low FODMAP Holiday Feast Menu
This year I am preparing to cook a simple low FODMAP feast for my whole family. I am a great believer that low FODMAP food doesn’t need to be boring and can be just as tasty as normal food! Let’s take a look at what’s on my low FODMAP menu this Christmas: Main Meats...
Low FODMAP Guide To Surviving Christmas
Christmas is a stressful time! There are parties, presents and family members that all need to be organised. However there are a few simple tips to help you de-stress and create a happy low FODMAP Christmas. Countdown To Christmas Plan your meals over the next couple...
Travelling? Get Your Low FODMAP Food Ready In Advance
Food anxiety while travelling can be a challenge to manage, especially if you are flying and can’t take your own food with you. With the help of online grocery shopping you can get prepared early, and organise a food package to be delivered on arrival. This can help...
Low FODMAP Ingredient Swaps For Holiday Recipes
Struggling with your holiday menus? There is no need to panic! With some simple swaps you can convert your traditional recipes into tasty low FODMAP feasts! Save Low FODMAP Swaps For: Onion used in stuffing, soups, stews, roasting trays can be replaced with chives,...
Mindful Eating Tips For the Holidays (Low FODMAP Guide)
Leftover Halloween treats, gorgeous Thanksgiving meals, endless holiday parties, office chocolates and of course Christmas feasts, make it easy to lose track of our low FODMAP diets! Being mindful while eating can help you enjoy the festive season without overdoing...
Fruit That Contains No FODMAPs: What’s the Story?
The low FODMAP diet certainly isn’t a fruit free diet and there are many fruits we can enjoy! With all the recent Monash App updates you might be feeling confused about exactly how much fruit you can enjoy in one sitting.  Let us answer some of your questions. Do any...
IBS Is A Lonely Condition: How To Find Support
IBS and other gastrointestinal conditions are incredibly isolating. They can affect every part of our lives from our relationships to our work and self-esteem. There are many of us walking similar journeys. If you need support or help please reach out. I’m here and...
How To Prepare a Low FODMAP Emergency Food Kit
Natural disasters come in many shapes and forms and no one wants to consider being caught in the middle of one! Wild weather, earthquakes, or volcanic eruptions are stressful enough without having to worry about FODMAP reactions. Review your food kit now and update it...
Low FODMAP Guide to Halloween Candy
Just because you are on the low FODMAP diet, it doesn’t mean you need to miss out this spooky season! You can enjoy trick and treating with a bit of careful label reading. Check out the Low FODMAP Guide to Halloween Candy & keep reading for lots of handy hints…...
13 Low FODMAP Foods You Didn’t Realise You Could Freeze
Tired of wasting food? There are a surprising number of low FODMAP foods that can be frozen and enjoyed at a later date. This can save your budget and help you pack your low FODMAP meals full of flavour! 1. Low FODMAP broth/stock To stop leftover low FODMAP stock from...
5 Things No One Tells You About FODMAP Reintroduction
Reintroducing and testing high FODMAP foods can be a challenging time! There is a lot of information to cover and it’s easy to miss important points. Here are 5 reintroduction topics that are often skimmed over: 1. Reintroduction challenges aren’t a one-size fits all...
The Ultimate Guide to Low FODMAP Sugars & Sweeteners
If you are anything like me then you will enjoy indulging in a treat now and then! However, navigating what sugars and sweeteners are low FODMAP can be a challenge. This ultimate guide to low FODMAP sugars, syrups and sweeteners will make selecting a suitable...
Reacting to Tomatoes? It might not be the FODMAPs
Tomatoes often get a bad rap for being high in fructose. But is this true and is it really an issue? Most tomatoes and tomato-based products contain equal glucose to fructose ratios, which means they should be well tolerated on the low FODMAP diet. It’s important to...
Everybody Poops! How To Keep The Bathroom Smelling Fresh
Everybody poops… even though we may not like to admit it! So then why is taking a dump so embarrassing? I think it might be the telltale sign (well I should say smell) that we leave behind. Although we all want our poop to smell like daisies, the reality is that our...
10 Low FODMAP Foods That Need Portion Control (The foods might surprise you!)
Just because a food is low FODMAP that doesn’t mean you can eat an unlimited amount. Even low FODMAP foods can become high FODMAP in large serves. This means portion control is always important. Do you know which common low FODMAP foods to watch out for? Low...
Can You Eat Wheat on the Low FODMAP Diet?
Contrary to popular belief the low FODMAP diet is not a wheat free diet! Nor is it a gluten free diet – you can read more about FODMAPs vs Gluten here…. Just remember when it comes to consuming wheat-based products, portion size is crucial, as almost all wheat...
Let’s Talk About Dairy & The Low FODMAP Diet
Let’s Talk About Dairy & The Low FODMAP Diet It’s a myth that the low FODMAP diet is a dairy free diet! There are many dairy products like lactose free milk or yoghurt, butter, and certain cheeses that you can enjoy while on the diet. Also remember that dairy is...
