6 Low FODMAP Probiotic Foods
The whole goal of the low FODMAP diet is to help us get healthy and gain good symptom control. So where do probiotics fit, and can we get them from low FODMAP probiotic food? Probiotics are beneficial bacteria found in fermented foods and when we eat them they can...
FODMAP Guide To Mushrooms
I bet you thought that all mushrooms were high FODMAP right? Well I’ve good got news for you. FODMAP testing shows that you don’t have to give up all mushrooms while you are on the low FODMAP diet. Check out my FODMAP guide to mushrooms below to learn which ones you...
5 Nourishing Low FODMAP Snacks To Take To Work
With our modern, fast-paced lifestyle and high pressure work life, often snacks get pushed down to the bottom of the priority list. Sometimes we can think that skipping snacks can buy us more time to work, but ironically, it can do the exact opposite. We find...
Can reintroducing FODMAPs help reduce constipation?
This idea might sound a bit counter-intuitive, right? After all, reducing FODMAPs is meant to help resolve Irritable Bowel Syndrome symptoms. We often find that for people who suffer from constipation, the low FODMAP diet helps reduce bloating, cramps, abdominal pain...
It’s Time To Ditch The Food Guilt
On this wet and miserable weekend, I’ve been pondering my relationship with food. Every day, I read headlines that demonize food, frighten us and worst of all make us feel guilty. This fear is often built on social constructs and I believe it’s time to ditch the...
Gut Problems & IBS
Our gut (including both small and large intestines) plays an important part in maintaining good health through hosting a large and diverse community of bacteria, which aid the digestion and absorption of nutrients from the food we eat (1 2). However, when things start...
How IBS Is Diagnosed & FODMAP Tests
How is Irritable Bowel Syndrome diagnosed? Irritable bowel syndrome (IBS) is a common gastrointestinal disorder that causes a wide range of gut symptoms, such as abdominal pain, bloating, excess wind/flatulence, and changes in bowel habit (diarrhoea, constipation, or...
What are FODMAPs?
If you’ve just heard about the low FODMAP diet and are wondering, “What on earth is a FODMAP?”—you’re not alone. The name might sound complicated, but once you understand what it means and how it works, it can be a powerful tool to help manage symptoms of Irritable...
How a FODMAP trained dietitian can help
How a FODMAP Trained Dietitian Can Help The low FODMAP diet is complex and can be confusing, which means it can take a while to get your head around the diet. Luckily for us there are FODMAP trained dietitians who can help us transition onto the diet, with fewer...
My Low FODMAP Birthday Feast
Okay so this weekend I undertook my most ambitious low FODMAP challenge yet… a low FODMAP Birthday feast for me and my twin brother. Birthdays are meant to be all about rest and pampering and going out to dinner, right? Well I like to make my life just a little bit...
Understanding The Stress IBS Cycle
Many IBS patients have been told that their symptoms are all in their head. Irritable Bowel Syndrome (IBS) is a complex condition that can involve a variety of factors including psychological components that can trigger symptoms. However, saying IBS has a...
7 easy ways to eat more vegetables while on the low FODMAP diet
Many of us are guilty of not eating enough vegetables. Life is busy and it is easy to forget to plan veggies into your meals. In Australia 2 out of 3 people aren’t eating enough vegetables per day (1). These statistics are echoed throughout the Western...
An Open Letter About Being Chronically Ill and How You Can Help
Sometimes the hands we are dealt in life suck. Not only do they suck but they are painful, debilitating, lonely, and exhausting. I mean really what is this pathetic body I’m trapped in? I certainly didn’t order it… On bad days, I’m all for crawling back into bed...
Are Bananas Triggering Your Symptoms? Is it FODMAPs or Something Else?
Many of my followers swear that bananas are problematic and are causing some of their tummy troubles. This begs the question, are bananas really a trigger food? Is it FODMAPs or something else? Let’s take a closer look. Do Bananas Contain FODMAPs? The short answer is...
How To Keep Your Family Healthy While You Follow A Low FODMAP Diet
We all know the low FODMAP diet is a highly restrictive medical diet, so how can you keep yourself fed and your family healthy without creating a whole heap of extra work and stress? Let’s Look At Why FODMAPs Are Important FODMAPs are important for long term gut...
Practical Tips for Managing Chronic Illness (IBS) in the Work Place
The workplace can be a challenging environment, filled with deadlines, projects, office politics and never ending daily tasks that all need your urgent attention. Living with a chronic illness like Irritable Bowel Syndrome (IBS) can hamper your productivity and...
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...
