Adding Variety into Your Low FODMAP Diet
FODMAP | NUTRITION AND DIETETICS
by Info
8M ago
Eating on the low FODMAP diet can be an extremely helpful tool to learn which foods trigger certain symptoms and which foods are tolerated well. However, it can feel like you are limited in the types of foods you can eat and can feel like you are missing out on both flavours and variety. Getting variety in the diet is so important. There are so many different macro and micronutrients that are present in different foods in different levels. It is important for our general health and wellbeing that we obtain a variety of foods to ensure we are getting all of those important vitamins and mineral ..read more
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Meeting your iron need on the low FODMAP diet – a guide for vegan & vegetarian diets
FODMAP | NUTRITION AND DIETETICS
by Info
8M ago
  What is iron and why is it important? Iron is an important mineral required by the body; its main function is to help haemoglobin (red blood cells) carry oxygen around the body. Carrying oxygen around the body is essential for our body to produce the energy we require to complete our daily activities. Iron also plays an important role in supporting our immune system, muscle function and cognition. Meeting our daily iron requirements is important to prevent conditions such as iron deficiency and iron deficiency anaemia. These conditions can result in reduced oxygen being carried around ..read more
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Why Am I Bloated? IBS & Beyond- What Causes Bloating and How You Can Find Relief
FODMAP | NUTRITION AND DIETETICS
by Info
8M ago
Ever got to the end of the day and you feel like you’re six months pregnant? Do you often get a sensation of heaviness or air in your belly that lasts hours? Bloating is a very common occurrence that many people experience. Often, bloating is nothing to worry about, it’s simply a sign of your body undergoing a normal digestive process after eating a meal. However, for some, bloating can be uncomfortable, embarrassing and even painful. In this article we’re looking at what can cause bloating, how to reduce it and when to seek medical advice or support. What is bloating? Most people have felt b ..read more
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Best ways to get your calcium on a low FODMAP diet
FODMAP | NUTRITION AND DIETETICS
by Info
8M ago
Calcium is a mineral which is essential for strong bones and teeth. In fact, almost 99% of the calcium in our bodies forms the structural component to our bones and skeletal system. If calcium levels in the blood drop, the body will restore them by drawing calcium from the bones. Calcium also plays a vital role in heart, muscle, nerve and blood function. When you don’t consume enough calcium from your diet, your body will withdraw calcium from the bones and overtime this can reduce bone mineral density, lead to bones becoming brittle and increase the risk of osteoporosis. Osteoporosis is the ..read more
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Coeliac Awareness Week 2021
FODMAP | NUTRITION AND DIETETICS
by Info
8M ago
  Coeliac Awareness Week is all about raising awareness of Coeliac Disease. Being a gut health dietitian, I ask every client I see if they have been tested for coeliac disease. This is because the symptoms of coeliac disease can overlap with many other gut disorders (such as IBS) and if left undiagnosed/untreated, coeliac disease can lead to many complications and health issues. So if you’re wondering what coeliac disease even is, read along to find out all about coeliac disease, the gluten free diet (how it is different to a low FODMAP diet) and how coeliac disease and IBS overlap. This ..read more
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Cow’s Milk Protein Intolerance
FODMAP | NUTRITION AND DIETETICS
by Info
8M ago
Usually when people experience tummy troubles from dairy, they rule it down to lactose intolerance. However, it could really be a milk protein intolerance. If consuming dairy seems to be contributing to digestive issues, it is important to determine what component of dairy is causing the issue. Many people find that they can tolerate some yoghurts or cheeses, while other brands or types don’t go down so well. Cow’s milk is composed of 2 main proteins; casein and whey. Casein makes up 80% of the total protein content in milk. There are different types of casein, with beta-casein being the seco ..read more
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Which is the Best Milk Choice? – A complete review on FODMAPs, protein and environmental factors
FODMAP | NUTRITION AND DIETETICS
by Info
8M ago
Long gone are the days when the only questions we had about milk were whether to choose low fat or full fat. Now, you’ll find both the refrigerated and long-life shelves stocked up with almost every variety of milk (or ‘mylk’) you can think of!     So with so many options out there, what actually is a nutritious choice? Ultimately it comes down to what your goals, priorities and values are. If you are looking to improve your cholesterol levels, a milk choice with a low saturated fat level is what you want to opt for. If you are trying to manage dietary intolerances, you’ll want to p ..read more
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Low FODMAP Teriyaki Noodle Bowls
FODMAP | NUTRITION AND DIETETICS
by Info
8M ago
These Teriyaki Soba Noodle Bowls are quick to make and full of flavour, fibre and texture. This recipe is Low FODMAP and vegan using tamari flavoured tofu as the main protein. You can easily change the protein to chicken or beef strips cooked with the same flavours at the tofu. Alternatively, adding smoked salmon or canned fish makes for a quick and easy meal. This dish can be served hot or cold. Serves 4 Ingredients: 140g soba noodles (dry)* 200g firm tofu 1 cup red cabbage 2 large carrots 1 cup baby spinach leaves 2 spring onions, green tops only 4 small radishes 2 tsp sesame oil for cooki ..read more
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An Introduction To The FODMAP Gentle Approach – How To Implement This More Relaxed Version Of The Low FODMAP Diet
FODMAP | NUTRITION AND DIETETICS
by Info
8M ago
A common misconception of the low FODMAP diet is that there is only one way to prescribe it – when, like all dietary modifications, there are many nuances. The FODMAP gentle approach is an emerging concept that stems from practitioners implementing the traditional phases of the low FODMAP diet and finding that this stringent method isn’t for everyone. It’s an evolving amalgamation of ideas on how to implement the diet in a more relaxed way to suit the different types of patients that dietitians encounter. What are the three typical phases of the low FODMAP diet? The three phases of the low FO ..read more
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How To Eat Grains On The Low FODMAP Diet
FODMAP | NUTRITION AND DIETETICS
by Info
8M ago
Grains are an essential part of the diet, and the Australian Dietary Guidelines recommend for adults to consume 4-6 serves of grains daily. Not all grains can be consumed in large amounts on the low FODMAP diet as some of them are high FODMAP foods. However, it is important to still meet your recommended serves of grains from low FODMAP options. Fructans: the FODMAP found in common grains Grains and products made from wheat, barley and rye are all high in the FODMAP fructans. People with IBS may find that fructans are a trigger for their symptoms. Everyone experiences fructans malabsorption, w ..read more
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