Fodmap Dietetics in Ringwood, Victoria | Medical and health

Fodmap Dietetics

Locality: Ringwood, Victoria

Phone: 98457144

Address: Level 1, 91 Maroondah Hwy 3134 Ringwood, VIC, Australia

Website: http://www.fodmapdietetics.com

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25.01.2022 The low FODMAP diet is not forever. It is important to reintroduce FODMAPs and understand your personal trigger foods. If you need help with this process, send me a DM or visit our website to book an appointment. #fodmapnutritionanddietetics #fodmapdiet #fodmapdietitian #ibs #ibsdietitian #ibsdiet #fodmapreintroduction #ibsc #ibsc #ibsm #foodintolerance #foodintolerancedietitian #fructosemalabsorption #fructose #lactoseintolerant #guthealth #guthealthy #guthealthdiet

24.01.2022 Let’s talk FIBRE Fibre isn’t just for constipation! While, it doesn’t exactly sound sexy as other nutrients like protein, omega-3 and B vitamins, fibre has some incredible health benefits. FOR GUT HEALTH ... 1. Has the ability to bulk up stools, soften stools and keep you regular 2. Feeds the microorganisms living inside the gut (gut microbiome). These microbes ferment on certain fibres (prebiotics) and produce.... postbiotics, which are Short Chain Fatty Acids (SCFAs) SCFAs are key to improving overall health- from strengthening the gut lining to balancing blood sugar levels and preventing many diseases. FOR HEART / METABOLIC HEALTH Has cholesterol lowering properties. Yes, fibre helps to excrete excess cholesterol in the body. Fibre helps prevent big spikes in blood sugar levels HOW MUCH? Eating 25-30g fibre each day is the general recommendation. However it’s not just about the amount in grams- the types of fibre are very important too. The best way to eat a range of different types of fibre, is to focus on a diverse range of plant based foods (nuts, seeds, grains, fruit and veg- cooked and raw). WHAT ABOUT IN IBS? It’s very individualised. Fibre can help improve IBS symptoms, but sometimes it can worsen them. It’s possible to overdo fibre. This is when some uncomfortable gut symptoms and bowel movements might occur. In fact, a lower fibre intake can be helpful in certain cases- such as for those trying to gain weight, for athletes on comp/heavy training days and during an IBS flare up. Fibre supplements can also be supportive for gut issues- speak to a dietitian about the right type for you though (they’re not all equal). Fibre really does have powerful properties and high-fibre food can be delicious!

21.01.2022 Vegan & Low FODMAP Stew // Comfort Food This is a great plant-based recipe to nourish the gut microbiome while being low FODMAP to prevent IBS symptoms. I made a large batch of this, which makes it a great option for mea prepping for the week or storing in the freezer for a lazy day.... Ingredients: - 1/2 large eggplant, diced into 2cm pieces - 1 cup canned lentils, strained and rinsed - 1 tbsp extra virgin olive oil - 2tsp paprika - 1 packet @fodmapped Slow Roasted Vegetable Pasta Sauce - 1 tsp hulled tahini to serve (optional) How to make: 1. Heat a large saucepan with with oil over medium heat. 2. Add the eggplant and sauté until starting to brown. 3. Add the pasta sauce, lentils and paprika. 4. Turn the heat to low and simmer for 15-20 mins, until the sauce has thickened. Serve with sourdough bread / rice / potato and low FODMAP vegetables or salad. This would also make a great base for a low FODMAP vegetarian moussaka or Shepard’s pie. #fodmapnutritionanddietetics #fodmapdiet #fodmapdietetics #lowfodmapvegan #lowfodmaprecipes #lowfodmapvegetarian #ibsfriendly #gutheathdiet #guthealth #prebiotics #gutmicrobiome #fibrefuelled #fiberfueled #fodmapfriendly #ibssucks #ibsdiet #ibsdietitian #guthealthrecipes #gutheathdietitian #noonionnogarlic #fodmappedforyou #lowfodmapsauce #sourdoughbread #bloatedbelly #stomachcramps #stomachpain #ibsc #ibsd #ibsfriendly #bloating #bloatingrelief

21.01.2022 It’s not designed for weight loss. Even though we may call it the Low FODMAP Diet, this is a dietary approach with numerous studies supporting its use in reducing uncomfortable digestive symptoms in IBS. Low FODMAP foods aren’t necessarily healthier either. It can be a restrictive diet and it’s easy to miss important nutrients like fibre, prebiotics, vitamins and minerals on low FODMAP, if your meals are not well planned.... I often hear from clients that when they start doing the low FODMAP diet, their friends/colleagues/family members start making comments about weight and weight loss. This may actually be discouraging to many people with IBS, as we know that people with IBS often report struggling with body image and feeling uncomfortable in their body. If you can relate, here are some tips on how to handle these comments: - You could use the term low FODMAP protocol/approach rather than diet - Simply explain Low FODMAP isn’t for weight loss, it’s a dietary approach to help support my gut health right now - or if someone comments on your weight, you might like to just change the topic - or even save / reshare this post on your Instagram stories to help explain it If you do want support with the low FODMAP diet and finishing out if it’s right for you, send a message or visit our website #fodmapnutritionanddietetics #fodmapdiet #lowfodmap #lowfodmapdiet #ibs #ibsawareness #ibsdiet #ibsdietitian #sibo #sibodietitian #heas #weightneutral #nondiet #bodyimage #ibslife #ibsc #ibsd #ibsm #guthealth #guthealthdietitian #guthealthnutritionist #constipation #diarrhoea #bloating #bloatedbelly #stomachpain #tummytroubles

19.01.2022 IBS Flare Friendly Meal During an IBS flare up it’s hard to know what to eat that won’t irritate your gut even more. Contrary to common belief, you don’t just have to eat broth or chicken and rice. At the same time, a kale and grain salad might be a bit too much roughage to tolerate at this time. These are some of the general tips I recommend (note: the foods suggested will likely vary a bit depending if you have IBS-D or IBS-C):... - Stick to low FODMAP foods (or avoid your known triggers) - Be careful of FODMAP Stacking (lots of low FODMAP foods together that add up to a high FODMAP load in a meal) - SIMPLIFY meals, ie. 2-3 vegetables, protein and a carb source - Try having mostly cooked vegetables to help ease digestion - Don’t forget hydration- water, peppermint tea, Iberogast can all help. Warm fluids may be more soothing. - How you eat is sometimes more important than what you eat (allow time for meals, chew well and try to sit & rest for a few minutes before & after) This meal contains half cooked vegetables - potato, carrot and a little fennel (could omit if very sensitive) and a couple of raw vegetables (tomato, spinach and dill). For the protein, I used sardines (under all that dill), but other ideas could be chicken, eggs, salmon, firm tofu. To flavour I added low FODMAP za’atar spice (which isn’t hot at all). - All Low FODMAP What’s your go-to meal for a flare up? #fodmapnutritionanddietetics #fodmapdiet #IBS #ibsdiet #ibsflareup #ibsflare #ibsawareness #ibsfriendly #ibsdietitian #guthealth #lowfodmap #lowfodmapmeals #fibre #ibsc #ibsd #ibsm #constipation #diarrhoea #stomachpain #tummytroubles #bloating #bloatingrelief #bloatedbelly #guthealthnutritionist #omega3 #lowfodmaprecipes

17.01.2022 Happy IBS Awareness Month 2021! IBS is the most common condition I see in the clinic and my favourite condition to help clients with. So we're kicking this month off by touching on the basic facts about IBS. Stay tuned, because this whole month I will be delving deep into all things IBS- what it is, the subtypes of IBS, IBS triggers, dietary strategies to improve gut health in IBS, how to manage a flare up (IBS-C and IBS-D) and so much more. ... If you have IBS and are ready to get your gut issues sorted and enjoy life again, please feel free to send me a DM or head to our website to find out how I can help you! #fodmapnutritionandietetics #fodmapdietetics #fodmapdiet #ibsawarenessmonth #ibsawarenessmonth2021 #ibslife #ibsc #ibsd #ibsm #sibo #ibs #ibssucks #diarrhoea #constipation #abdominalpain #stomachpain #tummytroubles #stomachtroubles #bloatedbelly #bloated #bloatingrelief #ibsdiagnosis #ibsdietitian #guthealth #i#ibsnutritionist #guthealthnutritionist #guthealthdiet

17.01.2022 This one’s for those with IBS-C! What to do when you’ve got constipation... An IBS-C flare up can be incredibly frustrating, uncomfortable and painful. Often, the more you think about it, the worse it seems to get ... These are some tips to help manage it and get your gut back into a regular routine. Please remember, everyone’s body (and gut) is unique so what works best for one person will be different to another (I see this in clinic all the time). An example of this is that low FODMAP isn’t always best for someone with chronic constipation. Often we need to tweak and tailor approaches based on your symptoms! If you’re struggling, putting up with chronic constipation and want to find a way to get relief- feel free to send me a DM or visit our website to book in for a one-on-one individualised appointment. #fodmapnutritionanddietetics #fodmapdietitian #ibs #ibsawareness #ibsawarenessmonth #ibsdiet #ibsdietitian #ibsc #constipation #constipationrelief #constipationremedy #guthealth #bloating #bloatedbelly #ibsm #bloatingrelief #tummytroubles #stomachproblems #fibre #SIBO #chronicconstipation

05.01.2022 ANZAC Biscuits - Two Ways: Low FODMAP & Gluten Free There’s nothing like the comfort of an ANZAC biscuit- sweet, chewy (or crunchy if you’re kind of person) and traditional. If you on a low FODMAP diet or you have coeliac disease (can’t eat oats), then these recipes are for you!... I’ve kept the traditional flavours on ANZAC biscuits with a few small alterations to avoid food triggers so there is no need to miss out! A note on oats- they are low FODMAP but in Australia oats can’t be labelled as gluten free and are not considered safe for people with coeliac disease. Read more about this in the recipe post! The gluten free ANZAC recipe is oat free and uses crunchy almond flakes which give it a great texture. Head to our website (recipes tab) to get both versions of this recipe! Lest we forget.

01.01.2022 Need a quick, easy & balanced low FODMAP meal? Try eggs on sourdough toast with pan fried low FODMAP veg. Here I’ve used pan-fried zucchini, herbs (dill, mint, parsley) and extra virgin olive oil. Super simple, quick (15 mins max to make) and tasty!... #dietitianapproved #fodmapfriendly #fodmapnutritionanddietetics #fodmapdiet #fodmapdietitian #lowfodmapdiet #fructosemalabsorption #fructoseintolerant #lowfodmap #sourdoughbread #eggsontoast #lowfodmaprecipes #lowfodmapdinner #lowfodmapbreakfast #ibs #ibsdiet #ibsawarenessmonth #ibsawareness #ibssupport #ibsdietitian #sibo #sibodiet