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.

What better way to celebrate my ambassadorship with Coeliac New Zealand than with brunch! I love brunch… it’s kinda like a cross between breakfast and lunch, which means you can pretty much get away with any sort of food. It can be sweet, it can be savoury, it can be a mishmash of the two.

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…

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.

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…

Each month we are in awe of the perseverance and determination you show to get out there and live life despite having irritable bowel syndrome. Living with a chronic illness is no joke! We understand that getting out of bed each morning and managing your symptoms is hard.

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…

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…

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….

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…

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…

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 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…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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…

Eating out at a restaurant while on the low FODMAP diet can feel like a nightmare! However we all deserve a night off cooking and to enjoy a meal with friends and family. This blog will give you a few tips to help you eat out on the low FODMAP diet by helping you choose…

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…