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25.01.2022 The easiest way to start the low FODMAP diet is to reduce the high FODMAP foods you eat on a daily basis and swap them for low FODMAP options. Often this is enough to get better symptom control. Here are some common examples:... 1. Apples and pears contain sorbitol and excess fructose - swap those for oranges, mandarins, firm banana or strawberries 2. Regular cow’s milk contains lactose - swap for lactose free milk 3. Onion contains fructans - swap for the green leaves of leek or spring onion (avoid using the white bulbs 4. Cauliflower contains mannitol - swap for broccoli (just avoid eating too much of the stem) 5. Garlic contains fructans - swap for garlic infused oil 6. Honey contains excess fructose - swap for maple syrup 7. Beans contain GOS and fructans - swap for a cup serve of canned lentil or a cup serve of canned chickpeas 8. White wheat bread contains fructans - swap for a spelt sourdough loaf, wheat sourdough loaf or a gluten free bread option. Which of these swaps do you use?

25.01.2022 If you love stone fruit then challenging sorbitol should be high on your to do list! Which challenge food are you going to use? Stone fruit usually contain sorbitol and sometimes another FODMAP group like fructose, mannitol or fructans. That means to start bringing these fruit back into your diet, you need to do a gentle sorbitol challenge first and figure out your tolerance levels.... Sorbitol food challenge options: Avocado - start with of an avocado and increase to of an avocado Blackberries - start with 3 berries and increase to 10 berries Yellow peach (must be yellow) - start with medium peach and increase to one peach CHALLENGE INSTRUCTIONS Choose your challenge food then increase the serving size over a three day period while monitoring your gut symptoms. Make sure all your other food is low FODMAP during the challenge so you get clear results. Stop the challenge if you get symptoms that interfere with your quality of life.

25.01.2022 Woolworth shoppers listen up! The entire range of FODMAPPED products are on sale now until the 15th of September. So head on down to your local store to get 20% off now. PS - we’d love to know what your favourite product is so tell us in the comments below.

23.01.2022 It’s #IBSawarenessmonth! A month dedicated to raising awareness of Irritable Bowel Syndrome (IBS). Did you know 1 in 7 people worldwide suffer from IBS symptoms? That equates to 1.3 BILIION people across the globe, and 15-25% of the Australian population. (That’s a heck of a lot of people!) We understand the uncomfortable symptoms associated, the difficulty to get diagnosed and to manage, but we’re here to let you know, YOU ARE NOT ALONE.... Here at FODMAPPED Foods, we are making IBS awareness month ‘30 days of Awesome’ and we will be sharing peoples IBS stories, tips, tricks, recipes, life hacks, videos, blogs and doing giveaways to spread IBS awareness and help YOU (or your loved ones) manage you/ their symptoms. So, make sure to stay tuned for FODMAPPED Foods 30 DAYS OF AWESOME!

23.01.2022 We love this Sunday Swap from @FODMAPFriendly. We’re sure many of you know that legumes which are canned, drained and rinsed are lower in FODMAPs than their dried counter parts. But why is this?... FODMAPs are water soluble which means that when foods containing FODMAPs are immersed in water, the FODMAPs leach out into the water. When the water is drained, the remaining FODMAP content left in the food is lower. However, it’s important to note that the leaching process often does not remove all of the FODMAPs. That means portion size is important! So for this #sundayswap, stock up on delicious low FODMAP canned legumes like lentils, chickpeas, butter beans and black beans. Then check your FODMAP app for recommended serving sizes.

23.01.2022 Lactose is one of the easiest FODMAPs to challenge. Bringing lactose back into your diet can also give you a lot of flexibility when eating out or heading out for a coffee. If you don’t like the taste of milk, then that’s okay. Consider blending the milk into a smoothie or milkshake or turning it into custard. The goal is to make your FODMAP challenges fun to help you reduce your challenge anxiety.... Lactose challenge foods: Cow’s milk. Start with cup and work up to 1 cup over 3 days. Custard made with cow’s milk. Start with cup and work up to cup over 3 days. Plain yoghurt. Start with tub (80g), 1 tub and then 1 cup.

23.01.2022 Breakfast is the most important meal of the day! Breakfast sets us up for the day, it refuels our bodies, gives our brain a boost, helps control our appetite and prevents you from eating those less nutritious foods later. Being on a low FODMAP diet doesn’t mean you need to miss out on all the breakfast fun. There are still so many yummy meals you can enjoy (including bacon). Make sure you stick to appropriate serving sizes and check your FODMAP friendly app if you need.... What’s your Favourite low FODMAP breakfast? Share your ideas to help others because we’re all in this together! #guthealth

23.01.2022 Are you looking for a Dad approved recipe? These yummy low FODMAP butter chicken winter veggie wraps have you covered. Think saucy golden chicken, pan fried pumpkin and carrot, and fresh spinach all wrapped up in your favourite gluten free wraps. You can have dinner on the table in 30 minutes thanks to our FODMAPPED Butter Chicken Simmer Sauce.... This recipe makes 2 large meals (2 large wraps per meal) or 4 small meals (1 wrap per meal) depending on how hungry you are. Prep time: 10 minutes Cook time: 20 minutes Makes: 4 large wraps (2 large meals or 4 small meals) INGREDIENTS 120g carrot, peeled and thinly sliced 180g Japanese/Kent pumpkin, peeled and thinly sliced 40g (1/2 cup) leek, green leaves only finely sliced 400g chicken breast, cubed 1 tbsp olive oil 1 packet FODMAPPED Butter Chicken Simmer Sauce TO SERVE 60g (2 cups) spinach, roughly chopped 4 gluten free wraps, warmed 3 tbsp spring onion, green leaves only finely sliced Season with salt and pepper METHOD 1. Peel and thinly slice the pumpkin and carrot. Then thinly slice the green leaves of the leek. Cut the chicken into small cubes. 2. Place a large frypan over medium high heat. Once hot, add the olive oil, pumpkin and carrot. Fry for 6 - 8 minutes, stirring frequently, until the pumpkin and carrot are golden and soft. Then place in a bowl to one side. Place the frypan back over medium high heat. Add another drizzle of olive oil and fry the chicken breast for 4-5 minutes until golden brown and cooked through. Add the leek leaves to the pan and fry for a further 1 minute until fragrant. 3. Turn the heat down to medium. Add the pumpkin and carrot back into the pan. Pour in the FODMAPPED Butter Chicken Sauce and mix until the veggies and chicken are coated in sauce. Allow to gently simmer for 2 to 3 minutes until the sauce is reduced (if it’s too saucy your wraps will go soggy!). Season with salt and pepper to taste. 4. Warm the gluten free wraps. 5. Serve the butter chicken mixture in the wraps along with the chopped spinach. Top with freshly sliced spring onion leaves. Eat immediately. Enjoy!

22.01.2022 We know life is busy. The reality is that there will never be a perfect time to do your FODMAP challenges so you just have to go for it. If your schedule is really busy and you can’t find three days in a row to challenge, then consider splitting up your challenge days. For example, do a challenge on Friday night straight after work and one on Saturday. Then pause the challenge. If symptoms stay settled then try the final challenge food amount the following Friday. By splitting up your FODMAP challenge days you can still get accurate challenge results while fitting them around your schedule.

21.01.2022 Don’t miss out it’s the final days of our Woolworths’ sale where you can get 20% off our FODMAPPED products. Take a moment to restock your pantry with easy low FODMAP meal ideas. Sale finishes on the 15th of September 2020.

21.01.2022 Healthy and filling low FODMAP stir-fries make and excellent mid-week meals. If you’re not sure how to make them tasty, then we have you covered with our gorgeous range of FODMAPPED Simmer Sauces. You have four low FODMAP and gluten free options to choose from:... Butter Chicken Teriyaki Sweet Chilli & Basil Green Curry Which one do you want to try next? Head down to your local Coles store and grab 20% off FODMAPPED simmer sauces between 19th August and the 1st September 2020.

19.01.2022 Oh hello low FODMAP risotto! Where have you been hiding? It’s a feel good mealtime favourite with hints of pumpkin, spinach and feta. Have you tried this product yet? Let us know in the comments below.... PS. You can grab 20% off our FODMAPPED soups and risotto at Coles until the 6th of October 2020.

18.01.2022 If you are having a week where you just can’t be bothered cooking that’s okay, we’ve got you covered. Our heat and eat FODMAPPED soups and risotto make meal times a breeze. No mess. No fuss. Just good low FODMAP food.... Get 20% off our FODMAPPED soups and risotto at Coles from 23rd September to 6th October 2020.

17.01.2022 If you know, you know IBS can be pretty unpredictable . Tag a friend who you think will understand too. #IBSproblems . .... . #funny #quote #laugh #FODMAP #nutrition #ibs #lowfodmap #lowfodmapdiet #foodintolerances #healthyeating #coeliac #guthealth #happygut #fodmapfriendly #realfood #lunchbox #dinner #lunch #inographic #eatrealfood #vegetarian #glutenfree #glutenfreeliving See more

17.01.2022 #IBSawarenessmonth is almost here! . To spread awareness and help YOU or loved one manage symptoms, the team @fodmapped_ will be bringing you 30 DAYS OF AWESOME because: . 1. IBS is nothing to be ashamed of and... 2. You are AWESOME and deserve to feel that way! . Throughout IBS awareness month we will be sharing our No. 1 tips, tricks, life hacks, recipes, blogs and IBS stories. We’ll also be doing some amazing GIVEAWAYS, so, stay tuned and tag your friends because you are not going to want to miss this! #fodmap #lowfodmap #FODMAPPED #glutenfree #ibs #fodmapfriendly #fodmapdiet #ibsdiet #guthealth #lowfodmapdiet #fodmapliving #irritablebowelsyndrome #bloating #lactosefree #ibsawareness #fodmaprecipes #ibsfriendly #healthygut #healthy #fodmapper #fodmapfood

17.01.2022 Happy Father’s Day! We hope you’re spoiling your dads, grandads, uncles, best mates, and male mentors today If you are looking for something special to cook tonight then try our delicious slow cooked lamb pot roast. Think hearty lamb roast smothered in FODMAPPED Red Wine + Italian Herb Pasta Sauce.... Sound good? Get the recipe here: https://www.fodmapped.com//slow-cooked-pot-roasted-lamb-w/

15.01.2022 Who loves paella? It’s fresh, vibrantly coloured and full of delicious flavours. This gorgeous seafood paella with saffron only take 25 minutes to make and is sure to be a winner in your family. It’s low FODMAP and gluten free.... Grab the recipe from Everyday Nutrition here: https://everydaynutrition.com.au/low-fodmap-paella/ We’d love to know what’s on your menu this week so leave us a comment below.

15.01.2022 Christmas is fast approaching, which means eating and hanging out with friends and family! If you ask the @FODMAPPED team, it’s the best time of the year. Therefore, there’s no time to be dealing with uncomfortable IBS symptoms. So, to help out we’ve created some tips to keep your gut happy and healthy: If you choose to eat higher FODMAP foods these holidays (which you can) eat them in small portions and consume with other low FODMAP foods. Eat mindfully- take the time ...to really appreciate the food you’re eating and ignore that ‘all or nothing mentality.’ It’s important to eat and drink responsibly. Make water your best friend being hydrated can solve a lot of problems! Chewing your food well and completing light exercise after a meal can aid digestion. If eating away from home causes you anxiety, do yourself a favour and be prepared. For example: read the menu prior and ensure there’s something you can order or bring a plate of low FODMAP food to share. Do you have any tip’s you’d like to share? Comment them below, we’d love to hear

15.01.2022 It’s sandwich time! There are still so many delicious and nutritious sandwich options while you’re on the low FODMAP diet. . Choose your low FODMAP bread (pro tip: check your FODMAP friendly app for brand options). Choose your protein. Load up on colourful veggies.... Add your favourite low FODMAP condiment for flavour. ENJOY! . What is your favourite low FODMAP sandwich combo? Comment below #sandwich #lunch #lowFODMAP #FODMAPfriendly #lowFODMAPdiet

15.01.2022 Save this post for next time your anxiety takes over and REPEAT after us Did you know?! Research suggests that a huge 50-90% of those diagnosed with IBS suffer from anxiety and/or depression. These conditions can worsen symptoms, creating a vicious cycle that can feel extremely difficult to overcome. We understand that COVID is changing the way we live and celebrate Thanksgiving, but together, we can get through this and we will be stronger than ever before.... #thanksgiving #mentalhealth #mentalhealthmatters #happy #happiness

14.01.2022 It’s pasta time! What is your go-to pasta dish? Our favourite is spaghetti bolognese made using our FODMAPPED pasta sauces. These sauces take the prep work out of meals and means you can have a delicious low FODMAP dinner on the table in 30 minutes.... Sound good? Head down to your local Coles store and pick up a packet today. Sale from 19th August to the 1st of September 2020.

14.01.2022 It’s Daffodil Day. This day symbolises a day of hope for those impacted by cancer. Even in these times of uncertainty and stress there are others who are fighting different battles that still need our support. Every 4 minutes an Australian is diagnosed with cancer. Donate a daffodil today to help ease their burden. Head to: https://www.daffodilday.com.au/

13.01.2022 Today we’re talking FODMAP tips. Did you know that canned tomatoes can become high FODMAP? Canned tomatoes are low FODMAP in 90g -100g serves but quickly become high FODMAP if you have a larger portion size. That means you need to watch your serving size to avoid having too much excess fructose in the first phase of the low FODMAP diet.... Just remember 1 x 400g can of plain tomatoes should be divided into 4 serves. Also avoid any canned tomatoes that contain onion or garlic. How do you like to use your canned tomatoes?

12.01.2022 Clear your schedule and be sure to tune into this week’s episode of The Healthy Cooks, Saturday December 19th at 2pm (AEST)! It’s on Channel 9 and this week the talented @tobieputtock is showing you how to make Spring Vegetable Risotto with our FODMAPPED Chicken Stock. We are so excited! Comment an emoji below if you’ll be watching ... @thehealthycookstv #thehealthycooks #lowfodmapdiet

12.01.2022 Double tap if you agree It can be so frustrating knowing some of the foods you love, don’t love you back! #gutissues The low FODMAP diet can be difficult to start, especially to find the foods you enjoy, but also don’t give you uncomfortable gut symptoms and that is why you need to invest in seeking professional help (aka a Dietitian) or in a FODMAP app.... FODMAP apps that are available in your app store include: FODMAP Friendly- available for $2.99 Monash University FODMAP diet- available for $12.99 Happy FRIDAY! #30daysofawesome #IBSawarenessmonth #ibsawareness

12.01.2022 The low FODMAP diet doesn’t need to be hard if you focus on making simple swaps for high FODMAP foods. Here are some of our favourites: Swap high FODMAP fruits like apples, pears, blackberries, and peaches for oranges, firm banana (no brown spots), strawberries and mandarins.... Swap honey for pure maple syrup Swap regular cows’ milk for lactose free milk, almond milk, macadamia milk, soy milk made from soy protein, or rice milk. Swap garlic for garlic infused oil Swap onion for the green leaves of leek or spring onion (only use the leaves and avoid eating the bulb) or chives Swap button mushrooms for oyster mushrooms Check your low FODMAP app for serving size information.

12.01.2022 Can you believe it?! Easter is only a few days away, where did the start of 2021 go??? Navigating Easter can be difficult while on the low FODMAP diet. So, we’re created some tips that might help: Choose a smaller plate. FODMAPs can build up over the course of a meal. Choosing a smaller plate can help you avoid over-eating and triggering symptoms.... Watch your portion sizes. If you are unsure if a dish is low FODMAP, then only eat a small amount. Use lactase tablets. If your dessert is likely to contain dairy product’s then try using lactase tablets. These tablets can help you break down lactose and reduce the chance of symptoms. Take a dish of food to share that you can enjoy. Don’t get caught out at the Easter table. Take a yummy dish of food that you can safely eat and share it with your family. Do you have any Holiday survival tips? Comment them below

11.01.2022 It’s women’s health week here in Australia and we’re focusing on improving the health and wellbeing of girls and women. Did you know that factors like stress and anxiety, endometriosis, exercise, feeling run down, hormones, not getting enough sleep, and other illnesses can all impact on your gut symptoms too? Take some time out this week to listen to your body. If there is something that is worrying you, then book a time to talk to your doctor.

11.01.2022 Is the low FODMAP Diet ‘healthy?!’ The low FODMAP diet is not a weight loss diet, it’s a medical diet specifically aimed to manage IBS symptoms. This blog post by @fodmapfriendlyfoodprogram discusses what a ‘healthy diet’ is, what’s healthy about the low FODMAP diet, what you need to be mindful of and the importance of the low FODMAP phase. Click the link to find out more! https://fodmapfriendly.com/blogpost/healthylowfodmap/

10.01.2022 Everybody #farts sometimes they aren’t as sneaky as we hope for! Tag a friend that can relate. These tips can help reduce #gas The low FODMAP diet can help you figure out trigger foods that cause excessive gas Take time to sit down and enjoy your meal. Eating in a rush can encourage you to swallow air.... Avoid drinking from a straw and chewing gum Avoid carbonated drinks. #IBS #bloating #gas #gutissues #lowFODMAP #bloatfree #wind #fartstories #lowFODMAPdiet #FODMAP #nutrition #guthealth

09.01.2022 Did someone say low FODMAP brownies?! Save this post by @thefodmapchallenge for later because this is a recipe you’ll want to make! Life is all about balance! We should all aim to eat foods from the 5 food groups everyday including: Fruits, Vegetables,... Lean meats/ alternatives, Dairy products/ alternatives, Grains and cereals and And of course, enjoy a delicious brownie. Life and food are meant to be enjoyed after-all! Also, Mother’s Day is just around the corner. So, get prepared, make this recipe, and spoil your mum this Mother’s Day!

07.01.2022 Put your emoji hands in the air if you’re a chocolate lover With Easter just around the corner we couldn’t resist re-posting this goodie by @theguthealthdietitian! Just because you’re following a low FODMAP diet, it doesn’t mean you can’t enjoy chocolate this Easter!! (YAYA!) Tell us what your low FODMAP sweet treat is?! Comment below

07.01.2022 What are you eating at the moment? It's World Photograph Day so we thought it might be fun to see what low FODMAP meals you are enjoying at the moment. So post a photo or leave us a comment below

07.01.2022 Have you just been told you should complete the elimination phase of the low FODMAP diet? We understand it may seem difficult or hard to follow. So, to help we have created a simple video that explains what the elimination diet phase is and what to expect. It’s quite easy to follow once you get your head around it! Check it out now- Click the link below! https://www.youtube.com/watch?v=ehu1juOtzmo

07.01.2022 A simple conversation can change a life. Chances are there is someone in your circle at the moment who is struggling. It could be a family member, friend, colleague, team mate or neighbour. You don't need to be an expert to reach out - just a good friend and a great listener. Use these four steps and have a conversation that could change a life:... 1. Ask R U OK? 2. Listen 3. Encourage action 4. Check in Head to ruok.org.au for more support resources.

06.01.2022 It’s summer time! There are loads of delicious summer fruits currently in season. Our favourite is PINEAPPLE! It’s sweet, delicious and definitely refreshing on hot summer afternoons. Here are our favourite low FODMAP ways to enjoy pineapple: Smother in low FODMAP dark chocolate and freeze = healthy frozen pineapple lumps Grill on the BBQ and add to your favourite burger... Dice and throw in a bowl with chopped spring onion tips, cucumber and basil to create a summer salsa. #pineapple #summerfruit #lunchbox #pineapplelumps

05.01.2022 Only 4 days until Christmas but who’s counting? (HAHA, GUILTY) We absolutely love Christmas... Spending time with friends and family, eating delicious food and being merry in general, who’s with us? So, to help you get in the festive mood we’ve created a low FODMAP Christmas food list (PART 2). Make sure to save this handy list for later! ... As always, it’s important to read food labels and also use the FODMAP Friendly App to check suitable serving sizes for low FODMAP food and beverages. What is your favourite low FODMAP Christmas foods? Comment below #Christmas #lowfodmapdiet

04.01.2022 Everybody farts sometimes they aren’t as sneaky as we hope for! These tips can help you reduce gas. The low FODMAP diet can help you figure out trigger foods that cause excessive gas. Take time to sit down and enjoy your meal. Eating in a rush can encourage you to swallow air. Avoid drinking from a straw and chewing gum... Avoid carbonated drinks. See more

02.01.2022 BBQ Lamb Kebabs with Chunky Zucchini & Tomato Salsa . Nothing says fresh food like summer barbecues. These low FODMAP BBQ lamb kebabs with chunky zucchini & tomato salsa make an easy and tasty choice! . FODMAP tip: We understand that making sauces from scratch might not be your thing. We’ve got you covered - our FODMAPPED Slow Roasted Vegetable Pasta Sauce makes an excellent base for warm salsas.... . Swipe for recipe #30daysofawesome #IBSawarenessmonth #ibsawareness

02.01.2022 How good does butter chicken and roast veggie pizza sound! This drool worthy recipe is low FODMAP and the perfect way to use up any leftover roast chicken or veggies. This recipe assumes you have leftover roast veggies. If you don’t, then roast 240g of carrot and 240g of sweet potato with a drizzle of olive oil at 210C for 20 to 30 minutes until golden and tender. #recipe #lowfodmap