In this article I will explain what are the symptoms of IBS and also what are the causes of IBS. These are two confusing topics which you will need to understand in order to control your condition. If you have IBS you will be experiencing a range of digestive symptoms and these may differ from someone else you know with the condition. Similarly, you may be looking for answers about why you have this problem in the first place. Causes are not yet fully understood but we have managed to link several possible suspects in the research. HOW TO GET AN IBS DIAGNOSIS The symptoms and causes of IBS ma ..read more

If you are doing the low FODMAP diet then you will be scrutinising every food label. You will have noticed that many foods contain ‘natural flavourings.’ This can be rather confusing when all the other ingredients are clearly labelled. This can lead to you avoiding even more foods just to be safe. But, what are ‘natural flavourings’ and do they contain FODMAPs? In this article, I will explain what this vague term means on the food label. I will also explain how you can tell if it is low FODMAP or not. What Are Natural Flavourings? According to the United States Food and Drug Administration (1 ..read more

If you are on the low FODMAP diet, you will find soy confusing. You will be thinking that soya milk is lactose free but then confused because some people say to avoid it. You may also be thinking that you need to find gluten free Soya sauce, but this is not the case. Having this confusion often leads to mistakes on the low FODMAP diet. In this article I will cover different types of soy and explain to you whether they are low FODMAP or not AND why. Soy Sauce Soy sauce is made using a fermentation process. During this process, FODMAPs are destroyed. This makes soy sauce safe if you are on the ..read more

Most people will look forward to a holiday but for the IBS sufferer you will be thinking ‘how do avoid IBS flare ups on holiday.’ It really isn’t fair that you have to suffer with gut problems while everyone else just relaxes and eats what they want to! You internalise your eye roll as your friends moan about putting on ‘holiday weight.’ Wouldn’t you love to scream ‘well at least you don’t have to worry that you may s**t yourself!!’ So how do you avoid an IBS flare up? In this article I am going to go through some key pointers that WILL work. They will let you enjoy your holiday – just like ev ..read more

If you are following the low FODMAP diet then you may be wondering what is FODMAP stacking? FODMAP stacking is something that you must understand fully to avoid making mistakes through the low FODMAP process. This article explains what FODMAP stacking is and how to avoid it so that you can gain control of your irritable bowel syndrome. What Is FODMAP Stacking? FODMAP stacking occurs when you eat 2 or more foods in the low FODMAP portions at the same time and they contain the same FODMAPs. For example, look at hazelnuts. These contain galacto-oligosaccharides (GOS) but at just 10, they are con ..read more

Introduction Low FODMAP sweeteners are an important consideration for those with digestive problems.  Some sweeteners are sugar alcohols or ‘polyols’, a type of FODMAP. Even if you don’t actively add sweeteners into your food and drinks, they are commonly found in ‘sugar free’ drinks and chewing gum. It is therefore important to get to grips with what are considered low FODMAP sweeteners. This post discusses which sweeteners are low FODMAP and which are not. If you want a list of suitable low FODMAP sweeteners, then please scroll to the end. High FODMAP Sweetners Sorbitol Sorbitol i ..read more

This article is for those of you who are about to start the low FODMAP diet and need some guidance before you get started. First things first don’t start it straight away. This may sound like a strange suggestion as you will probably feel quite motivated to make the changes in order to see an improvement in your symptoms as soon as possible. But you need to be prepared! Try out these tips to make sure you are organised to ensure your success. 1. Dietitian Before you even think about starting, make sure you are being guided by a health care professional with experience and expert knowledge of ..read more

The reintroduction phase of the low FODMAP diet is arguably the most important part of the low FODMAP process. Done correctly, when you reintroduce FODMAPs, you will start to get some answers around your Irritable Bowel Syndrome dietary triggers. Why Do We Need To Reintroduce FODMAPs? While the avoidance of FODMAPs can help reduce gas production and loose stools, FODMAPs also have some benefits for the gut (1). FODMAPs are, in fact, prebiotics which means that they provide a good environment for good gut bacteria to thrive in. Even over the short period of the FODMAP restriction phase, avoidi ..read more

Endometriosis is a common condition affecting around 2 million women in the UK (1). In endometriosis, tissues which act like the inside of the womb lining are found growing in places such as the bowel or bladder. Symptoms of endometriosis vary in type and severity, including; fatigue discomfort going to the toilet blood in stools Endometriosis can be managed with medical treatment under the guidance of your doctor. However, diet too plays a part. A poor diet, high in simple sugars can exacerbate fatigue as energy is in a form which burns up quickly. This gives energy peaks and dip ..read more

Wish there was such thing as low FODMAP hummus? Chickpeas are high in oligosaccharides, however the process of canning them reduces this level enabling low FODMAPers to have them in small amounts. Monash currently advise a maximum of 1/2 as a portion. So what better way than to celebrate this news with some hummus? Well, just wait a second there. Regular hummus contains garlic and also tahini (a sesame seed paste) so regardless of where the chickpeas are from, shop bought hummus will not be suitable on the low FODMAP diet. However, why not try out this adapted recipe instead? It is pretty flex ..read more