Heading to the farmers market on the weekend and wondering what fruit & veg you can eat on the low fodmap diet? We’ve done the research for you - correlating the latest Sydney Fresh Fruit and Vegetable Market Update (June 2024) with the Monash Fodmap App. The result is a shopping and eating guide for those sensitive to fodmaps!

What stratagies do you use to survive long-haul flights? Sadly, many people with chronic gut health issues avoid and postpone travelling because of their symptoms. To give you more confidence when flying, we’ve come up wth a list of strategies pre-flight and mid-flight to help you manage your IBS at 35,000 feet.

This week we explain a much quoted term in gut health - the gut-brain axis. And give suggestions about how you can use the axis to improve your gut health, and perhaps your cognitive and emotional health too.

What’s your go-to coffee order? In this blog, we’re going to help solve a daily dilemma faced by people with sensitive digestive systems - what type of coffee should you order?

We’ll review the most popular coffee choices and provide some suggestions for how you can modify your brew to minimise any fall-out so you’ll never have to hesitate when someone asks - do you want a coffee?

The best type of fibre for people with IBS-D is soluble fibre. Oats are a great source of beta-glucan a soluble fibre with a wide range of benefits from improving poops and feeding good bacteria through to lowering cholesterol and stabilsing blood sugar levels. Find out more in our blog.

Legumes are a great source of both soluble and insoluble fibre. They are also an excellent source of protein. They contain complex carbohydrates that don't cause blood sugar spikes, and are low in fat. They also offer vitamins, minerals and a range of beneficial phytochemicals. 

It's probably a combination of all these features that explain why they can help you live a longer and healthier life. A 2004 study across 5 different populations confirmed the longevity effects of legumes.

Our latest blog details the low FODMAP serving sizes of different beans, pulse and soy-based products and their fibre content and links to recipes for great ways to enjoy them.

Seeds are packed full of gut-friendly fibre and many other nutrients, including vitamins, minerals, healthy fats and phytoesterols that are great for cardiovascular health. Check out the low FODMAP serving sizes and suggested recipes in our blog.

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.