As the seasons shift, so does the variety of fresh fruit and vegetables available at your local farmer’s market. And thankfully, this week’s update from the Sydney Fruit, Vegetable, and Flower Market brings some exciting seasonal low fodmap options. To make your next shopping trip easier, we’re highlighting the best low fodmap fruit & veg to pop into your basket (and those that you might want to avoid). And, of course, we’ll add some recipes along the way to help you make the most out of this season’s fresh produce.

The Monash fodmap app is an absolute game-changer for navigating the low fodmap diet, but let’s be real—it can also be confusing! If you’re scratching your head over traffic lights, serving sizes or fodmap stacking, you’re not alone. That’s why we've put together a simple Q&A covering the 10 most frequently asked questions about the app. Whether you’re brand new to the low fodmap diet or just need a refresher, this blog will clear up all those “am I doing this right?” moments.

Ready to master the Monash app and make your FODMAP journey easier? Click here to read the full blog and get answers to the questions you’ve been dying to ask!

How to choose a ‘good’ shake

Sadly, not all shakes are equal. With so many shakes now available on the market. How do you determine which shake is best for your health goals?

Next Saturday, it’s game on! Whether you’re cheering for the Sydney Swans or the Brisbane Lions, one thing’s for sure—the AFL Grand Final is just as much about the food as it is the footy. Did you know that fans at the MCG will devour over 20,000 Four’n Twenty pies and 35,000 buckets of hot chips? While it’s tempting to tuck into the classic footy spread, for those of us with IBS or sensitive guts, that combo can be a recipe for disaster.

But don’t worry! We’ve got your back with a gut-friendly game plan to keep you in the match and out of the bathroom, so you can focus on the footy action—without your gut taking you out of the game.

Check out our system for creating a wide variety of low FODMAP dinners. We’ve put the hard work in to checking the FODMAP content of the ingredients, so you don’t have to.

Simply choose a protein source, a vegetable dish and a complex carbohydrate source from our lists of carefully selected low FODMAP options.

And there is bound to be something you’ll enjoy. I added up 78 different delicious combinations before losing count!

Partially hydrolysed guar gum (PHGG) is a type of soluble fibre and has great gut health benefits. But did you also know that it can help improve cholesterol levels?

Who doesn’t get the 3pm munchies? One of the most frequently asked questions we get by those starting out on the low fodmap diet is… what snacks can I eat? We all know that finding the perfect snack can be a challenge, especially when you’re managing IBS, focusing on gut health, or following a low fodmap diet. But don’t worry—we’ve got you covered with some fresh and exciting snack ideas that you and your gut will love. You wont starve on the low fodmap diet. Promise! Dive in and find your next snack!

We take you through some of the impressive health benefits of balsamic and other traditional vinegars.

Vinegar helps to reduce sugar spikes after meals, but the bioactive compounds in balsamic vinegar are also especially good at promoting good gut bacteria in the gut and production of beneficial short chain fatty acids.

What’s your biggest IBS travel worry?

The unpredictability of symptoms and bathroom anxiety, combined with the challenges of finding ‘safe’ gut-friendly foods and managing a flare-up while away from home, can make any trip seem overwhelming. As many of you know, I’ve recently returned from 5 weeks in Europe. This blog contains my tried and tested travel tips to help you manage your IBS and enjoy your travels.

This blog covers the impressive health benefits of Extra Virgin Olive Oil (EVOO), attributed largely to its unique composition of monounsaturated fats and phenolic compounds. We also describe the two-way interactions between EVOO and the the gut microbiome.

Ever get butterflies in your stomach? Did you know that some people can actually see them?

A recent paper reports on the effects on a longer term strict low FODMAP diet on nutrient intake, symptoms and quality of life.

Exciting new research using modern functional genomics techniques has revealed a central regulator of human macrophage inflammation and a pathogenic pathway to IBD. This pathway opens up the opportunity for new treatments to combat the disease.

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.