Are you struggling to find low fodmap fruit at the moment? We get it! Autumn is arguably the most challenging time of the year to find low fodmap fruit.

Visiting the farmers’ markets is a joy, except in autumn. Like me, you may find that the low fodmap fruit choices currently available aren’t as enticing as at other times of the years. But don’t despair! We’ve pulled data from the most recent Sydney Fruit, Vegetable and Flowers Market Update (April 2024) and correlated this with the low fodmap serving sizes recommended by the Monash app to let you know what to put in your fruit bowl.

Nuts contain both insoluble and soluble fibre with some decent low-FODMAP serving sizes. But with these nutrient powerhouses it’s a case of come for the fibre, and stick around for a whole load of extra beneficial nutrients you get for free. In particular, they are fabulous sources of antioxidants that can help with healthy ageing.

Fibre is great, but not all sources of fibre suit people with IBS or senstive tummies. Rapidly fermented fibre like inulin and wheat bran can cause pain and bloating…and inulin is hiding in many processed foods, many labelled gut-friendly. Inulin is sometimes called chicory root extract or frutalose. Better choices for people with IBS are PHGG and psyllium. Both are suitable for people with IBS of all types.

While YOU might be sold on the benefits of the low fodmap diet, chances are that your family (and/or other household members) may be less excited! But working out the logistics of how you’re going to try the low fodmap diet while also cooking for a family is challenging. But don’t let the logistics stop you! Here’s some advice from a fodmapping mum who (mostly) caters for 4 other adults/teens.

If you’re among the 65% with a reduced ability to digest lactose but still enjoy dairy foods, you’ll be glad to know that you’re not alone. Even on a low-FODMAP diet, there are ways to enjoy creamy dairy delights.

Two common questions from people new to a low fodmap diet are 1. what fodmap is gluten and 2. do I have to give up bread on the low fodmap diet? We answer both those questions in this blog and also list safe grain options for both coeliacs and fodmappers.

Ever heard of the lactose tax? Dairy products are staples in many diets all around the world, however not everybody is able to eat them. In fact, many people suffer from lactose intolerance - meaning eating dairy products can make them feel very unwell. Unfortunately for people with these dietary requirements, alternative options can be more expensive, and not every product is always available.

What fruit & veggies can you eat on the low fodmap diet? Use this guide to work out what produce you can eat freely (or not so freely) on the low fodmap diet.

On National Espresso Day we bring you a blog exploring all things gut health and coffee. What are your options if you have reflux? How does coffee affects IBS? What are it’s benefits for the gut microbiome?

In this month’s blog we cover all things allium, including onions, garlic and leeks.

We look at why they can be a problem in terms of FODMAPS, what you should avoid and what you can have instead…including some new testing by Monash that will please garlic lovers.

Probiotics are foods or supplements that contain live microorganisms intended to maintain or improve the "good" bacteria in the body. Prebiotics act as food for those good bacteria in the gut. We give examples of both and recommend the best options for people with sensitive tummies or IBS.

Love milk but resent spending $3.65 per litre on lactose-free milk? Here’s a simple and cost-effective solution to convert regular milk into low lactose milk. In this blog, we'll show you how to convert regular milk into low lactose milk in 2 easy steps, saving you $$$. Best of all, you’ll be able to keep drinking your favourite hot chocolates or Superflora gut health shakes without digestive distress.

Wheuf! Fruit & veggies prices are finally on the way down. And the farmers’ markets are currently brimming with fresh seasonal produce. Thankfully, there are lots of options for those following the low fodmap diet.

Living with Irritable Bowel Syndrome (IBS) can be a rollercoaster. Symptoms come, symptoms go. But what we all know to be true is that stress plays a major role. So how can you best manage your IBS and reduce flare-ups when life is more chaotic than usual? Here’s what I learned about my IBS (and myself) during a recent kitchen makeover.

Partially hydrolysed guar gum (PHGG) is pretty special. This prebiotic fibre has many benefits. There are multiple human trials from across the globe demonstrating that PHGG improves gut health. It also influences the gut microbiome and its metabolites. If you’ve been wondering what PHGG is good for, this one is for you. Read on!

Every wondered about the overlap between polycystic ovarian syndrome (PCOS), endometriosis & IBS? Our guest blogger Briony Blake, Accredited Practising Dietitian, shares her insight & expertise.

What fruit & veggies can you eat on the low fodmap diet? The farmers’ markets are currently brimming with fresh seasonal produce and there’s lots of options for those following the low fodmap diet.

Eating a variety of colourful fruits and vegetables is a great way to ensure that you are getting all of the nutrients that your body needs.

All fruit and vegetables contain fibre and vitamins. However, different colours are associated with different phytochemicals that have unique health benefits.

You’d expect diet to affect your gut microbiome. But what about that other lifestyle staple - exercise? We explore how your level of exercise affects your gut microbiome. The findings may surprise you.

Eating out can be tricky if you struggle with gut health issues. However, don’t let your sensitive gut get in the way of spending time with family & friends and celebrating special occasions at a restaurant. While you can’t control every ingredient that goes on your plate when someone else does the cooking for you, there are some options that are more likely to suit those following the low fodmap diet. And sometimes it's about making the best available choice.

This blog is for you if:

👉🏽 you struggle to decide what to order when you're at a restaurant

👉🏽 you second guess your decision to accept an invitation to dinner 

👉🏽 you're not sure which restaurant/take-away is likely to be the most fodmap friendly