Okay peeps. I know when you live with irritable intestines it can be easy to swear off ANY foods that you think are contributing to your flares. I get it. No one enjoys being crippled over with abdominal pain, flattening young children as you sprint to the loo or god forbid not being able to…
Eek! I’m super excited to announce that my FIRST ever low FODMAP cookbook is now available for purchasing! If you just can’t wait till the end of the article to get your hands on The Gut Friendly Cookbook then head here 👉 (PS I’ll even sign a copy for you). This drool-worthy cookbook has been…
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…
Getting out into nature on a hike, tramp or backpacking trip is a wonderful way to disconnect from technology and nurture your soul. We’ve put together a quick guide to help you navigate your trip while on the low FODMAP diet. Breakfast Early morning breakfasts should be quick, nutritious and require minimal prep. Here are…
You might have noticed that over the past few weeks the Monash University Low FODMAP app has undergone some pretty big changes. Here at A Little Bit Yummy the Monash University Low FODMAP app is our FODMAP bible and a key resource. We’re here to help you understand the Monash University Low FODMAP App changes…
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…
You might think that self-care is just the latest buzzword… but setting aside time to nurture yourself can have a huge positive impact on your physical, emotional and mental health. When you suffer from a chronic medical condition, like Irritable Bowel Syndrome (IBS), it’s even more important to make time to boost your wellbeing. We…
If you’ve been following me on social media, then you might have noticed I’ve been in hospital recently. Over the past year, I’ve been experiencing unexplained abdominal symptoms that feel different to my IBS symptoms. My gynecologist was concerned that I might have endometriosis and suggested I had a laparoscopy to check. Continue reading to…
You might have heard a lot of chatter that the low FODMAP diet is a restrictive diet and that’s true! But that doesn’t mean your nutrition has to suffer. There are plenty of nutritional snacks you can use to enrich your diet while in the low FODMAP phase. Check out our 13 low FODMAP snack…
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…
Today we’re sharing Jeff’s IBS Story. What struck me most when reading Jeff’s email was his perseverance and determination to live his life no matter what challenges were sent his way. It was inspiring and heartwarming to know that others have had the strength to overcome serious health challenges and that I am not alone….
Why do cows have hooves instead of feet? – Because they lactose. This joke was said to me at University by my colleague during one of our many dietetics parties. These ‘bring-a-plate’ gatherings were not a rare occurrence because, after all we are foodies at heart! When someone made a deliciously creamy smoothie for us…
Today I’m sharing Catherine’s IBS story and opening up our platform to give you and other IBS sufferers a voice. We’re here to share your experiences, break down the social stigma and create a safe space to discuss our IBS journeys. Let’s stop suffering in silence and work together as a community. If you would…
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…
If you have diabetes and IBS then you might be wondering how on earth you can combine both the low FODMAP diet and diabetes diet and not compromise your nutrition or health. It certainly is a little tricky, but it’s not impossible. My name is Sally and I’m an accredited practising dietitian who has type…
Valentine’s Day is almost here. If you are like me then you might be a tad unorganized… and haven’t yet got around to planning your date. That’s okay! Here are my favourite low FODMAP date ideas that won’t break the bank and need minimal planning. 8 Low FODMAP Date Ideas 1. B.Y.O picnic. If…
Lunch time doesn’t need to be boring while on the low FODMAP diet! There are plenty of easy and filling low FODMAP lunchbox fillers you can enjoy. To help you get started we’ve put together a list of our lunchbox favourites. 23 Easy Low FODMAP Lunchbox Fillers 1. Cherry Tomatoes These juicy balls of…
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…
Still searching for the perfect low FODMAP gift for your love one? Don’t worry – We’ve got you covered! Check out our top low FODMAP gifts for people on the low FODMAP diet. 6 Last Minute Low FODMAP Gifts 1. Wine. Alcohol doesn’t have to be off the menu when you are on the low FODMAP…
If you’re starving and need a quick bite to eat, then sushi can make a great low FODMAP option when you’re out and about. Here’s your guide to low FODMAP sushi to help you navigate your local sushi bar: Check The Sushi Rice First things first, make sure you check your sushi rice hasn’t been…
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…
If you are on the low FODMAP diet and/or suffer from irritable bowel syndrome (IBS) then you know that people love to offer their somewhat misguided opinions and advice! Here are 8 cringe worthy comments that you shouldn’t make to a FODMAPer: 1. “A little bit won’t hurt… you’ll be fine!” Haha really? Would you…
When I was just starting the low FODMAP diet I got caught out on a number of occasions by processed foods that contain sneaky FODMAPs. For a while I wondered if the low FODMAP diet was working and what was sending me dashing to the loo! Find out below what foods caught me unawares and what…
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….
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 more complicated and decided…
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…
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 with my gluten free chocolate brownie and…
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…
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 travel plans and made their thoughts known… they were pretty sure I…
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 options, both in the airport and on the plane….
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…
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 work As a dietitian I have lost…
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 ability to start the re-introduction phase. Low FODMAP…
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…
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 use to manage these nasty symptoms while…
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…
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 reduce stress, as you will have access…
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! Low FODMAP Swaps For: Onion used in stuffing, soups, stews, roasting trays can be replaced with chives, onion infused oil, green leek tips or spring onion (green tips only)….
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…
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 happy to help you find a support network. In the…
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…
Just because you are on the low FODMAP diet, it doesn’t mean you need to miss out this spooky festive season! You can enjoy trick and treating with a bit of careful label reading. Check out the Low FODMAP Halloween Infographic below & keep reading for lots of handy hints: Low FODMAP Checklist Check for…
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 perishing, pour it into the…
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…
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 just because you can’t add…
Combining the low FODMAP diet with a vegan diet can be a challenge, as most FODMAPs (excluding lactose) are found in plant based foods. A top priority when combining the diets is getting enough low FODMAP vegan protein. What are our protein needs & where do legumes fit? According to registered dietitian, Virginia Messina (she’s…
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…
12 Tips For Managing Constipation Struggling to go to the toilet on a daily basis is draining and can be down right 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 the pleasure of talking…
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…
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 optimize your chance of success. How to Read the…
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 and convenient. If you…
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 prepared mayonnaise is low FODMAP. The main ingredients for mayonnaise are…
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 flavour. This means manufacturers sometimes pack them…
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…
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 more expensive, kitchen…
Preparing for a Low FODMAP Guest It’s holiday season, which means lots of family gatherings and travelling. Preparing for a low FODMAP guest can be daunting! However it is just as daunting for the person with the food intolerances. Believe me we are not trying to be an inconvenience or trying to be fussy. The…
Fallen off the low FODMAP bandwagon? That’s okay. Just remember that bad days happen. The low FODMAP journey is not an easy one! There will days you will want to cry and toss in the towel. Days where the diet just feels too hard. Days where you indulge in that ice-cream or that tasty onion…
FODMAP Traveller In Melbourne Low FODMAP Travelling Tips, Monash University, & Yummy Low FODMAP Food! A couple of weeks ago I flew out to Melbourne with my awesome friend Toby. We escaped the madness of our everyday lives for a five day getaway where we explored windy Melbourne, caught up with friends and visited the…
12 Tips for Cooking Great Gluten Free Pasta Gluten free pasta can be a staple carbohydrate in the low FODMAP diet. However low FODMAP pasta dishes become cooking disasters if the gluten free pasta turns into a soggy sticky mess! Follow my 12 tips for cooking great gluten free pasta: Choose your gluten free pasta. This…
From Alana: I’m very excited to announce that we have our first guest blogger! Katelyn is in training to become a registered dietitian and she is currently the driving force behind the Nicer Foods blog. She has written a great article about the differences between the specific carbohydrate diet and the low FODMAP diet. Update: Since writing this…
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…
How is Irritable Bowel Syndrome diagnosed? Getting a diagnosis of a chronic medical condition can be a challenging process! Understanding what symptoms the doctors are looking for and what medical tests are available, is the first step in getting a diagnosis for irritable bowel syndrome (IBS). Irritable bowel syndrome can be diagnosed using a combination…
11 Budget Saving Tips for the Low FODMAP Diet Shopping on the low FODMAP diet can be expensive. However there are some quick tips you can use to save your budget and make sure your grocery bill doesn’t break the bank! Here are my 11 budget saving tips for the low FODMAP diet: Plan your…
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 hiccups. Always remember that the low…
7 Reasons Why the Low FODMAP Diet Might Not Be Working If you are still suffering from abdominal pain and other IBS symptoms despite being low FODMAP, then it’s time to double check your diet and look at your stress levels. The low FODMAP diet is a learning diet and it can take a few…
Why is portion control so important on the Low FODMAP diet? Portion sizes are crucial to getting good symptom control while on the low FODMAP diet. Just because a food is classed as low FODMAP it doesn’t mean you can eat unlimited quantities. Also, some high FODMAP foods are safe in small portion sizes. The…
Iron and the Low FODMAP Diet A while ago I was really battling with low iron. Iron tablets weren’t an option for me as they are harsh on my stomach, which is the last thing I needed for my Irritable Bowel Syndrome (IBS)! I have finally got my iron to a healthy level through controlling…
Irritable Bowel Syndrome Trigger Foods Identifying Irritable Bowel Syndrome trigger foods is an important step in learning to manage your symptoms. The low FODMAP diet has been scientifically proven to significantly reduce IBS symptoms in up to 76% of IBS sufferers (1). Therefore, the low FODMAP diet is often the first elimination diet doctors, dietitians, and…
Irritable bowel syndrome (IBS) is an embarrassing condition which can be difficult to talk about. If you are reading this article it’s probably because you have a friend, family member, or loved one who suffers from this debilitating condition and needs a helping hand. This article will provide an explanation of IBS and the low…
Figuring out what you can eat, what you can’t eat and then navigating the supermarket can all be overwhelming when starting the low FODMAP diet. This guide will talk you through what the low FODMAP elimination phase or restriction phase is and answer your low FODMAP diet questions to help you get symptom free faster….
On almost a daily basis I am asked is the low FODMAP diet the same as the gluten free diet? The low FODMAP diet is not a gluten free diet, however it does remove many gluten-containing grains by eliminating oligosaccharides from the diet. Before we explore the topic any further, we need to define the…
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…
Article Update September 2016 Since writing this article further research has shown that hydrogen breath testing is not an accurate way of diagnosing FODMAP intolerances (5 6 7).These tests can show both false positive or negative results, which means a positive breath test may not mean you will have issues digesting the sugar (6). Additionally, the…
