Low FODMAP Living

Hi All! My name is Erin Kukura, and I am a Registered Dietitian and Yoga Teacher Trainee. I’m here to chat with you about how yoga can be an effective tool to help you reduce IBS symptoms and manage stress.

Valentine’s Day is almost here and like us you might still be planning your romantic date, hang out session with the girls (or boys), or carving out some special ‘me’ time.

It’s New Year’s again… when did that happen?! This means it’s the season for resolutions. I’m not sure I’m quite ready. Some of my resolutions from last year are still a work in progress (I’m still a perfectionist and my daily yoga goal needs some love!). But I’m excited about a year full of new…

I’m all down for a good old pity party now and then but as we approach the holiday season I’m taking time to reflect (yip I know it sounds cheesy!)…. And find the good stuff about life. I’ve officially been unwell for over half my life which is crazy. I still remember the days when…

Anxiety and IBS go hand in hand and up to 40% to 60% of people with IBS experience anxiety or mental health challenges so you’re not alone! If you’re hiding from social situations, fretting over what you eat, catastrophizing about embarrassing symptoms, or obsessing that it’s all in your head, then it’s time to deal…

Self-care isn’t just a buzzword but a dedicated set of actions that can help you support your health and find your happy place. When you suffer from a chronic medical condition, like Irritable Bowel Syndrome (IBS), life is tough and it’s even more important to make time to boost your wellbeing. We know that 40-60%…

Everyone on the low FODMAP diet deals with their own unique health challenges. Some people may need to lose weight, while others need to focus on gaining weight to improve overall health. Keep reading to find out my tips to gain weight on the low FODMAP diet. 6 tips to gain weight on the low…

It’s almost Mother’s Day! I am blessed to have an awesome Mum, so no matter how broke I am I always try to plan something a little bit special for her… Here are some of my favourite low FODMAP Mother’s Day gifts! Low FODMAP Mother’s Day gifts 1. Cute coffee cup If your Mum is…

April is Irritable Bowel Syndrome awareness month and it’s time to spread the word about IBS. Irritable bowel syndrome is a challenging condition to live with and it can affect every aspect of a person’s life. IBS awareness is on the rise but it is still poorly understood in our communities and often carries unnecessary…

Another year is done and dusted and I’m excited to see what 2018 brings…. Instead of setting unrealistic goals like quitting sugar or going to the gym each day, this year I’m focusing on developing some healthy habits. Here are my New Year’s resolutions to create a happy low FODMAP year: 1. Make room for…

We all deserve a cheeky celebration drink every now and then, and there are lots of low FODMAP cocktails to choose from so you don’t have to miss out! Before you sip your next cocktail here are a few things to remember: Choose a low FODMAP alcohol. Vodka, whiskey, gin & wine are all great…

Living with a chronic illness is hard. Some days it is a miracle if I make it out of my pyjamas and I often feel like I have been run over by a fleet of trucks in my sleep. I feel trapped in the dark where all my hopes and dreams of being a healthy…

Sometimes that Big Mac with a large side of fries is just too hard to say no to… and before you know it you’re curled up in a food coma surrounded by empty wrappers. Oops! It’s okay, we’re all human and cheat days happen. But what does this mean for your low FODMAP diet? Can…

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 ourselves lacking in energy levels, working less productively and…

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 food guilt. Food is the essence of life….

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 psychological component does not mean it is all in your head. Instead we need…

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 day1. These statistics are echoed throughout the Western world. Vegetables and whole foods in general are great for our…

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 health as they are prebiotic foods that…

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 requires time and energy to manage, making surviving in the work place even tougher. Many employers…

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 going to project food from…

So you have finished the low FODMAP phase, and completed your FODMAP reintroduction challenges… what happens next? The Modified Low FODMAP Diet This is the most exciting phase of the low FODMAP diet! Now that you have a good understanding of what high FODMAP foods trigger your gastrointestinal symptoms we can tailor the diet to…

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…

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 of weeks. Spend a couple of hours in the…

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 the FODMAPs. Ten Low FODMAP Mindful Eating Tips: 1. Think before you eat. Before you…

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 with some of the foods listed below. General Guidelines Assemble…

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 faeces stink! Smelly…

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 lives. I also focused on…

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 help you create delicious low FODMAP meals that your…

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 your counter. Your counter top…

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 a bit deflated. Right now you probably feel…

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 magic cure to make these unpleasant IBS symptoms go away. However, these tips for relieving gastrointestinal…

Everyone likes to have an occasional alcoholic drink and you don’t need to miss out just because you are on the low FODMAP diet. There are multiple low FODMAP alcohol options to choose from, however you will need to be smart about your drinking to avoid gastrointestinal issues.

8 Reasons to Talk to a Dietitian Before Placing Your Child on the Low FODMAP Diet Caring for a child with a sensitive tummy can be incredibly challenging, especially when all you want is for your child to be happy and healthy! If your child has been diagnosed with Irritable Bowel Syndrome (IBS), or with…

Dating can be daunting enough without having to navigate the low FODMAP diet and manage your Irritable Bowel Syndrome symptoms! Over the past few years I have been on the dating scene and I have been lucky enough to find a special someone. I would like to share some tips on how to survive a…