The top 20 fodmap resources to help Aussies with IBS
The FODMAP diet is far from intuitive. That’s why we’ve put together the top 20 resources to help you get on top of fodmaps.
Dealing with IBS, endometriosis, diverticulitis, Crohn’s or colitis is tough. While the idea of using diet to improve your gut health symptoms sounds good, the reality of following the low fodmap diet isn’t always. In fact, it’s confusing, overwhelming and sometimes down right counter-intuitive!
Foods that you’ve always thought of as healthy are suddenly off limits, and there are different food groups and diet phases to consider.
We’ve previously written a couple of blogs that explain what FODMAPS are and how you can start on the diet.
We’ve also prepared a 10 Day Plan with low-FODMAP recipes as part of our Good Gut Challenge. This will help you get started on the low-FODMAP diet and assess if it is likely to work for you.
Now we’ve gone a step further.
In time for IBS Awareness Month, we’ve searched across the internet and beyond to find the top 20 FODMAP resources to make things just a little easier for those with gut health issues.
We’ve listed websites, apps, books and social media groups and feeds, so however you prefer to get your information there will be something that will provide value.
We focused on Australian sources, knowing that you are going to want to hear about products you can get your hands on here and you’ll want recipes with Aussie measurements. There are, however, a couple of North American sites that we also recommend.
Most of the resources are free, although there are a few that you will need to pay for. Some of the pages or accounts are run by Aussie practitioners and you may decide that you like their offerings and want to work with them one on one.
Whether you are brand new to fodmaps and need to understand the basics, or you’re an old-hand looking for new recipe inspiration, there’s sure to be something in the top 20 resources that will help you.
Websites and apps
1) Monash
Let’s start at the very beginning. The low fodmap diet was first developed by researchers at Monash University, in Melbourne. The team, led by Prof Peter Gibson and Dr Jane Muir, has been helping people with IBS manage their symptoms through diet for 10 years.
Their website has lots of resources including Information on fodmaps and IBS including a 3 step fodmap diet guide and great blog.
There are tonnes of free resources on the website, but if you want more material you might consider purchasing their Monash University Low FODMAP Diet™ Guide or the app (more on this below).
Their Facebook group (Monash FODMAP) has over 60,000 followers guaranteeing there is always someone there to give you advice or support. The team moderate the feed and also share tips and recipes. This is the first place to find the news if the Monash team have retested a food and found new results.
The Monash team also have a twitter account (@MonashFODMAP) with a varied mix of tweets about research papers and recipes.
Monash University FODMAP Diet App
There are a lot of components to this app. Probably for most people, the most in demand feature is the food guide listing the fodmap content of lots of raw ingredients and products. The information is derived from testing of foods at the Department of Gastroenterology at Monash University.
You can read more about their testing here https://www.monashfodmap.com/blog/fodmap-testing/ The whole process takes 2-4 weeks for each food.
Products that have passed testing by Monash can display their blue logo.
The app also has recipes and a diary where you can track your meals and gut symptoms. A copy of the Monash University Low FODMAP Diet™ Guide is also stored on the app.
Not everyone finds the app intuitive and it does more that you might realise on first exploration. To get the very most out of it, including setting up the traffic light system specific to your food triggers, you are best reading the FAQ section on their website first.
When you need to see an updated version after foods have been added or changed you will need to clear the cache. You can do this by going to the setting cog at the top right of your screen and then scrolling down to Cache Setting and tapping Clear Cache. This will refresh the app.
For full disclosure, all our Superflora shakes have both been tested and certified as low-FODMAP by Monash University.
The app costs $12.99, we think it is worth it, but if you want a free option check out the excellent FODMAP Friendly app below.
2) FODMAP Friendly
This is another Aussie organisation that tests and certifies low-FODMAP food. The FODMAP Friendly Food Program independently tests food and food products through an approved NATA accredited food laboratory.
If the food or product passes testing, then that product is eligible to display the FODMAP Friendly logo. This means that the food is below the FODMAP criteria thresholds for the ‘FODMAP Friendly serving size’.
The logo is only registered Certification Trademark worldwide.
We love the bright green logo with a distinctive F. We think it stands out on the shelves making it easier for gut health warriors to spot fodmap friendly foods more easily.
There are some resources on their website, but we think the real winner is their FREE app. It has recently been revamped and we love it. It is very user friendly: the muted green colours are very soothing and the text is well spaced and a good size. As well as the food list giving fodmap content, it also contains a list of certified products and recipes. What we like best are the meal plans stored in the resources section. There is a full 7 Day FODMAP Friendly meal plan in there with links through to recipes.
The FODMAP friendly Facebook page (@FODMAPFriendly) is a great source of information with clear infographics as well as features on newly certified products. They also often run generous giveaways.
3) The Mindful Peanut
Sara (The Mindful Peanut) is based in Sydney. Sara is a Nutrition Mentor specializing in vegan, plant-based, gluten-free and low-fodmap diets. There are lots of printable recipes on her site.
We highly recommend her fabulous free yoga classes .
Sara is also on Instagram @the.mindfulpeanut showcasing many of her beautiful and delicious creations.
Facebook groups
We’ve already mentioned the Monash and Fodmap friendly pages that you may wish to follow. We also have a Facebook page, with plenty of useful content about gut health.
We also have a Facebook Group - The Friendly Fodmappers with like-minded members all exploring the diet. There are a few other groups that you might want to join.
4) Low FODMAP Australia
This group is run by experienced dietitian Joanna Baker and her team at Everyday Nutrition. This is an evidence-based group with very knowledgeable administrators. There’s definitely no snake oil here!
It is a great place to put the call out for snack or recipe ideas and to check if a product’s ingredient list is likely low FODMAP. It is a private group, but there are enough followers to ensure the page really feels like a community.
5) Low fodmap recipe sharing community
The originators of this group realized that sticking to the diet can require a lot of creativity. The members share recipes they have invented or found. It is a great place to get new ideas and hence broaden the variety of dishes and ingredients you can enjoy on the diet. It is public rather than private and be aware that it is international so some of the products mentioned may not be available in Australia. Overall though, this is a friendly and helpful community.
6) IBS Support
This group has a general IBS focus although there are a fair few posts from members related to the low fodmap diet.
This is genuinely a supportive group and may make you feel less ‘alone’ in your experiences coping with IBS. It is also a private group, so only members can see who's in the group and what they post.
7) Low FODMAP Australian Products
This is a great page to find out about new low fodmap products as they hit the market in Australia. This group is run by the administrative staff of FODShopper and dietitians Kako Choi, Chloe McLeod, Melinda Braithwaite, Sarah Spann, Vanessa Hummel, Charlyn Ooi, Frances Walker and Sarah George.
It is a good sized group (over 10,000) so again it feels like a community and you are likely to get many answers to any questions you post. There is the occasional recipe and access to offers and discount at the FODshopper website, which as you might guess stocks many low fodmap foods.
8) Low FODMAP Thermomixing
This one may be a bit specialist, but it is Australian and a great resource if you have a Thermomix. Again it is a private group that you will have to join, but that limits the promotions and spam.
Their aim is to share Thermomix recipes and tips for a low fodmap diet. The admin is a retired nutritionist with IBS, so a real expert.
Instagram accounts
Maybe Insta is your thing rather than Facebook. Here are some accounts that will provide great information.
9) @The.guthealthdietitian
Not only is Nicole Dynan a highly experienced dietitian, but she is full of positive energy and encouragement and will light up your feed.
Follow her for recipes, lifestyle tips about gut health and the low-fodmap diet plus reintroduction phases. Nicole is adamant that the low- fodmap diet is a short-term test diet not a lifestyle diet.
She is also one of the dietitians behind the Good Nutrition Co. Their practice and online blog covers health topics beyond IBS and FODMAPS, but is a really good read.
10) @digestivedietitians
Maddy, Hannah and Steph are the digestive dietitians. They are based in Queensland. Their account covers lots of gut health topics including aspects of the low FODMAP diet. We like their clear infographics and informative posts on topics as diverse as ‘Pink Himalayan Salt is Not a Healthier Salt’ right through to ‘How to Choose a Protein Powder”. And we really love their recipes with gorgeous and inspiring photos.
Their digestive health blog is also worth checking out.
11) @ibs_dietitian
Chelsea McCallum is an IBS focused dietitian from Brisbane. She posts regularly and her account includes great looking and informative infographics including easy low FODMAP swaps, tips for eating out and interesting recipes like Turkish eggs. Definitely worth a follow.
Chels and her team write an online blog, which is also useful - check out their dietitian approved low-fodmap day on a plate.
12) @ibsfodmapdietitian
Yet another Queenslander! Cyrstal is a dietitian with a special interest in IBS and food intolerances. Crystal has IBS herself, so understands the challenges it poses. If you like getting your information from videos you will enjoy Crystal’s live training videos packed full of valuable tips and explanations.
13) @chloe_mcleod_dietitian
Chloe McLeod has beautiful clear infographics in many of her posts and great recipe videos. She is easy to relate to if you are a young mum, Chloe has two adorable small children herself. This shows up in useful posts on breastfeeding, healthy snacks and how eating patterns can affect sleep. Chloe’s a good one to follow if you are vegetarian and following the low-FODMAP diet, because she offers many meat free options.
If you aren’t on Instagram you can also enjoy Chloe’s content on her website’s blog.
Chloe’s credentials include a Bachelor of Nutrition and Dietetics at Flinders University and a Masters of Public Health at the University of Sydney and over 12 years’ experience in nutrition.
14) @fodmapdietetics
The fodmapdietetics are Bec and Amy
Their feed has an even mix of useful Q &As, gut-health tips and recipes that will help you add variety to your low-FODMAP diet.
Their website has great free resources like their seasonal low fodmap vegetable shopping list. And an excellent blog with answering questions like “What is the best milk choice”.
Magazines and Books
15) FODMAPPER
This resource isn’t free, but it is a good one to pick up with your shopping at Coles or from your local newsagency. Their stockists are listed on their website at https://fodmapper.net/where-to-buy/ alternatively you can also purchase a subscription with a digital add on. Many of their recipes are also featured on their site.
16) Sue Shepherd’s Recipe Books
We recommend the recipe books from Dr Sue Shepherd. Dr Shepherd is a highly experienced dietitian and nutritionist, but most importantly, she was part of the original research team that developed the low fodmap diet, so you can be sure that she knows her stuff. Her original book was “Low Fodmap Recipes” with 150 recipes, if that’s not enough you could go for her new title “The Two-Step Low-FODMAP Diet and Recipe Book”, which takes you through the restriction phase AND the important reintroduction phase.
These titles are available from your local bookstore and also online from her website.
Overseas
17) Kate Scarlata’s website
Kate Scarlata, RDN is one of the foremost authorities on the low fodmap diet in the U.S. and also follows the diet herself! She co-authored the book The Low FODMAP Diet Step by Step. Her website provides great resources including her high and low fodmap checklists.
She is also very active on Twitter.
18) University of Michigan
Although not Australian, this is a good starting point site for people new to FODMAPs.
At My GI Nutrition, managed by the Division of Gastroenterology within the University of Michigan Health System, you will find reliable and up-to-date information on the low fodmap diet as well as IBS. They have helpful videos and FAQs and some recipes to help you at every stage of the low fodmap diet.
They have lists of high and low fodmap foods and a paper-based tracker to download.
It has easily accessible information that doesn’t overwhelm. It’s especially good if you prefer your information in the form of videos rather than pages of text.
19) @guthealthrecipes
This instagram account has a focus on recipes (yes, the name gives it away!), plus info-rich videos. There are also some good memes and fun stuff to lighten your feed a little. The main face is the super cheerful Canadian, Taylor Hanna, but there is a big team behind this handle including Joe Leech.
Taylor also has her own account at @dietitiantaylorhanna and we love seeing peeks of her dog Timber.
20) @Mrcolitiscrohns
A significant proportion of people with IBS have other gut conditions such as inflammatory bowel disease (Crohn’s and ulcerative colitis).
We love the way UK-based Mesha Moinirad (AKA @Mrcolitiscrohns on instagram) is raising awareness of these two conditions and destigmatising life with a stoma.
And finally
Filling your feed with gut health and FODMAP focused content can be useful, but can also be a constant reminder of your challenging condition. Plus, given how depressing the news feed is currently, whether you have IBS or not, it can help your stress levels to limit your time online and to add in some fun accounts.
We gain welcome relief from the doom scrolling by following Instagram accounts like @jamieoliver and @nigellalawson on Instagram. Their recipes aren’t low fodmap, but they are overwhelmingly positive and inspiring and now you’ve learnt so much about FODMAPS you’ll be able to adapt many of their recipes to your needs!
The Happy Pear are also on YouTube. And check out our YouTube channel whilst you are there.
On Twitter we follow @DadJokeMan and @Quokka Every Hour (yes, really! ) to lighten things up.
We hope you find these resources helpful. Do you have a favourite fodmap resource that we’ve forgotten to mention? Please add it to the comments so we can update our list.
Written by: Dr Mary Webberley, Chief Scientific Officer at Noisy Guts. Mary has a background in biology, with two degrees from the University of Cambridge and post-doctoral research experience. She spent several years undertaking research into the diagnosis of IBS and IBD. She was the winner of the 2018 CSIRO Breakout Female Scientist Award.