Canned Foods & FODMAPs: What’s the Story?
If you’re following a low FODMAP diet for IBS, you might be surprised to learn that some canned foods—like champignon (button) mushrooms—can actually be low FODMAP. This can be confusing, especially since fresh button mushrooms are high in FODMAPs. The key difference...
Is Fermented Cabbage (Sauerkraut) Actually Low FODMAP?
Is sauerkraut actually low FODMAP? The surprising answer is no it’s high FODMAP! While fermented foods might be good for our gut bacteria, some types could cause gastrointestinal distress for FODMAPers! Sauerkraut made from common cabbage is high FODMAP, while...
4 Quick & Easy Beef Recipes (Low FODMAP Infographic)
Sometimes you just need a quick and tasty meal! Ground beef (mince) is easy on the budget and makes a great base for low FODMAP dinners. Check out the infographic below for 4 yummy beef recipes. Are you ready to take control of your gut symptoms? Yes, I want to! No...
8 Low FODMAP Prebiotic Food Sources
Are you wondering how to keep your gut bacteria happy while on the low FODMAP diet? Then prebiotics might be the answer! Many foods that are high in prebiotics are also high in FODMAPs – this is why the reintroduction phase of the low FODMAP diet is important....
Are You Ready To Reintroduce High FODMAP Foods?
Even the thought of the reintroduction phase of the low FODMAP diet can be daunting! And it is tempting to hide your head under a pillow and just pretend high FODMAP foods don’t exist. However it’s important to remember that these foods are beneficial for long term...
Confused About Soy & the Low FODMAP Diet?
Confused about soy products and the low FODMAP diet? You’re not the only one! Soybeans and soy products can contain high levels of oligosaccharides (GOS and fructans). However, it’s a myth that you need to avoid all soy products while on the low FODMAP diet....
7 Tips for Creating Delicious Low FODMAP Meals
Does the low FODMAP diet have you stuck in a food rut? A few simple tips can help you create delicious meals the whole family will love. It’s time to banish bland low FODMAP food! 1. Add Flavour Through Herbs & Spices You don’t have to suffer through bland meals...
Low FODMAP Vegan Protein Sources
 Combining the low FODMAP diet with a vegan diet can be a challenge, as most FODMAPs (excluding lactose) are found in plant based protein sources. This means a top priority when combining the diets is getting enough low FODMAP vegan protein. Keep reading to find out...
Let’s Talk about Mannitol & the Low FODMAP Diet
What is Mannitol? Love mushrooms? But can’t eat them without getting gut symptoms? Then you might have issues absorbing mannitol. Mannitol is a high FODMAP sugar alcohol and it belongs in the ‘Polyol’ group within the FODMAP acronym. This sneaky FODMAP occurs...
5 Low FODMAP Myths
Over the weekend I had the pleasure of presenting at the Gluten Free Food & Allergy Show in Auckland, New Zealand. I gave a seminar on how to love your low FODMAP life, which was filled with tips and tricks to help people integrate the low FODMAP diet into their...
Rice & The Low FODMAP Diet
Are Rice Products Low FODMAP? Rice products can be a cheap and budget friendly addition to your low FODMAP diet. Over the past week there has been some confusion over rice milk, as Monash University has retested and reclassified rice milk from high FODMAP to low...
12 Tips For Managing Constipation
Struggling to go to the toilet on a daily basis is draining and can be downright painful. Constipation is a serious issue for many people living with Irritable Bowel Syndrome (IBS), however, there are plenty of strategies to help ease your toileting troubles. I had...
How to Stock A Low FODMAP Pantry
The low FODMAP diet does require you to get creative in the kitchen! Below is an infographic that contains some of my favourite low FODMAP ingredients. It’s a great guide to help you stock your pantry. Having some of these low FODMAP ingredients on hand will...
Magnesium & The Low FODMAP Diet
Magnesium and the Low FODMAP Diet Magnesium plays an important role in overall health, and many of us just simply don’t get enough if we over-restrict our diet. This article is going to teach you how to boost your magnesium intake while on the low FODMAP diet. Why do...
Fructans & the Low FODMAP Diet
Fructans & the Low FODMAP Diet Understanding what fructans are and how they fit with the low FODMAP diet can be tricky. Fructans like to lurk in a variety of foods, from fruit and veggies right through to cereal grains. They are also added to processed foods. This...
Let’s Talk About Oats & The Low FODMAP Diet
Oats can be tricky to navigate on the low FODMAP diet as the manufacturing processes can affect the FODMAP levels. Do you know which ones to choose for breakfast? What are the different types of oats? Oats can be categorised into several different groups: Steel-cut...
What is Soy Lecithin and is it Low FODMAP?
What is Soy Lecithin and is it Low FODMAP? Soy lecithin is found in a range of commercial food products you probably use in your everyday life. When it comes to FODMAPs, soy lecithin (or soya lecithin) is a very misunderstood food additive. Â Unlike whole soybeans, soy...
What Chocolate is Low FODMAP? (Update)
It is almost Easter, so I thought it was time to do a low FODMAP chocolate update so you can safely indulge in chocolate! I am a chocolate addict and chocolate plays a pivotal part in my Easter celebrations, but if I’m not careful these chocolaty treats can give me...
4 Low FODMAP Ways To Replace Honey
4 Low FODMAP Ways To Replace Honey Honey is delicious, but it is a common high FODMAP ingredient that needs to be avoided during the strict low FODMAP phase of the diet. Luckily there are four easy low FODMAP ways to replace honey: 1. Pure Maple Syrup  (1:1...
7 Tips to De-Stress Your Kitchen
The low FODMAP diet does require you to get into the kitchen and cook, which can be stressful if your kitchen is a disaster zone! This article will give you a few quick tips on how to de-clutter and de-stress your kitchen, to create a nicer cooking zone. 1. De-clutter...
Is Apple Cider Vinegar Low FODMAP?
Is Apple Cider Vinegar Low FODMAP? Feeling confused about apple cider vinegar? You’re not the only one! Apples are high FODMAP so how can apple cider vinegar be low FODMAP? Check out my article to find out how manufacturing processes can change FODMAP levels. What is...
Low FODMAP Guide To Reading Food Labels
Low FODMAP Guide To Reading Labels Learning to read food labels is a minefield on the low FODMAP diet! Many high FODMAP foods are added to processed products to help enhance their texture and taste. This guide will help you spot the high FODMAP ingredients and...
What Sourdough Bread is Low FODMAP?
What Sourdough Breads Are Low FODMAP? Choosing a low FODMAP bread can be a difficult challenge on the low FODMAP diet, as many contain high FODMAP ingredients like wheat flour, honey, high fructose corn syrup or inulin. Sourdough breads made from wheat, wholemeal...
Mix & Match Low FODMAP Salad Infographic
There are so many low FODMAP options to choose from when it comes to salad! I love mixing and matching my salad ingredients. Next I pop all of the low FODMAP ingredients into a glass jar, with the dressing, and take it to work for lunch. This makes salads both quick...
8 Condiments You Might Not Know Are Low FODMAP
While the low FODMAP diet might feel restrictive there are still plenty of condiments you can enjoy. Condiments are also a great way to create tasty low FODMAP recipes. Check out the list below for some inspiration. 1. Mayonnaise (Low or Regular Fat) Commercially...
Are All Gluten Free Products Low FODMAP?
Are all gluten free products low FODMAP? Don’t be fooled! Not all gluten free products are low FODMAP. Just because a product says it is gluten free that does not mean it is always safe for the low FODMAP phase of the diet. Gluten free products often lack fibre and...
5 Common Mistakes When Reintroducing FODMAPs
Foreword by Alana: The reintroduction phase of the low FODMAP diet can feel overwhelming and it is easy to make mistakes. However there are plenty of steps you can take to make the re-challenge and reintroduction process a success. If you need more support, then check...
Guide To Beating the Back To Work Blues
Guide To Beating the Back To Work Blues The parties have finished and the anticipation buzz that leads up to the festive season is gone. Your family and friends have headed home and it’s time to head back to work… It’s no wonder you are left feeling...
10 Tips for Relieving Gastrointestinal Distress
How To Relieve Gastrointestinal Distress If you have overindulged in too much food or consumed an Irritable Bowel Syndrome (IBS) trigger food (high FODMAP foods included), then your body might be experiencing some gastrointestinal distress. Unfortunately, there is no...
Low FODMAP Gifts For Foodies
Low FODMAP Gifts For Foodies In need of some last minute low FODMAP gift ideas for your loved one? Why not an edible low FODMAP gift! You can make them a gift basket or create some delicious home baking for them to enjoy. If you are looking for something a little bit...
