The Fodmap Challenge in Sydney, Australia | Health & wellness website

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The Fodmap Challenge

Locality: Sydney, Australia

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06.06.2022 Love living life on the veg? We sure do! As we near the end of the first month of autumn, here's a shopping list of seasonal veg to make the most of. Low FODMAP, of course Broccoli (75g) - add to stir fry, soups and curries Carrot - enjoy as is with some dip, add to salads, or roast with some maple syrup and sesame seeds... Green beans (75g) - try roasting, adding to stir fry’s or steaming Potato - enjoy roasted, steamed, mashed, baked or in a curry Eggplant (75g) - roast with some miso, grill on the BBQ or make moussaka Pumpkin (Kent or Jap) - roast, bake, add to risotto or make pumpkin soup Red cabbage (75g) - add to salads, stir fry’s or berry smoothies Tomato - add to salads, make tabouli, make tomato soup or a home made salsa PS. can you tell we ran out of veg emojis

31.05.2022 Garlic is the father.

14.05.2022 Our advisory board. Your experts. Introducing some of the health professionals behind Healthylife We've brought together a team of experts to cut through the noise and clutter and bring you the information you can count on to live your healthy... from low FODMAP and beyond! Keen to hear from our expert team? Tell us what you'd like to see from them in the comments below - we're all ears!

11.05.2022 There are a few nutrients to be mindful of when following a vegetarian AND low FODMAP diet. Whilst the low FODMAP diet isn’t a long-term approach, we still want to ensure our diet remains nutritionally adequate in the short-term. Some key tips to optimise a vegetarian and low FODMAP diet are: Protein. Due to legumes being an excellent source of plant-based protein, it is important to ensure you’re still including a source at most meals and snacks. Some great vegetarian ...options include firm tofu/tempeh, cup tinned chickpeas, cup tinned lentils, eggs, lactose-free yoghurt/milk and most cheeses. Lactose. Include lactose-free alternatives that are better sources of protein/calcium such as lactose-free milk/yoghurt, regular cheese, calcium-set tofu and fortified soy milk (made from soy-protein). B12 is found in animal products, so it’s a key nutrient to be mindful of when following a vegetarian diet. Include low FODMAP sources of B12 such as eggs, lactose-free milk/yoghurt, fortified soy milk and fortified foods. Get your levels checked at your next routine blood test to ensure optimal levels. Iron. The form of iron which is most well-absorbed is found in animal products, so it’s important to ensure you’re getting plenty of plant-based sources and optimising absorption. Include low FODMAP sources such as pepitas, peanut butter, firm tofu, spinach, eggs, lentils ( cup), chickpeas ( cup), rolled oats and fortified products (such as certain breads/cereals). To optimise absorption, avoid consuming with tea/coffee (as these inhibit absorption) and pair with vitamin C rich foods (such as berries, tomato, coriander, citrus and capsicum) to enhance absorption. Found these tips helpful? Tag a friend . . . . #lowfodmap #fodmap #vegetarian #vegan #nutrition

22.04.2022 Who else loves a good Summer salad!? Salads can be a great way to boost your vegetable intake and variety of plant foods. They are super versatile and there are plenty of low FODMAP ingredients to choose from. The main complaint we hear about salads is that they aren’t filling - but this doesn’t need to be the case! To ensure your salad is nutritious, delicious AND sustains you - use our formula to build it: Vegetables: aim for at least 3 varieties (ideally of different col...ours). Raw or cooked veg go great in salads. Try prepping your ingredients to cover lunches for the week Remember, veggies should fill your plate. Protein: key to feeling fuller for longer and aiding recovery from exercise. Your protein portion should make up approximately of your plate. Carbohydrates: quality carbohydrate will help sustain energy levels throughout the day and provide us with additional fibre for a healthy gut. Carbohydrate should make up approximately of your plate Flavour: add in a serve of healthy fats such as pepitas, pine nuts, walnuts, extra virgin olive oil, herbs and spices! What is your favourite salad combo?

12.04.2022 Wondering how to still enjoy flavour minus the onion and garlic? We’ve got you covered! You can still enjoy delicious, flavoursome meals without the onion/garlic using some of our top tips: Use garlic and/or onion infused Extra virgin olive oil (liquid gold!). Fructans are not fat-soluble, so they don’t leach out into the oil. Meaning you get the flavour without the FODMAPs! Add in Asafoetida - a powder that makes for a wonderful substitute... Utilise the green section of spring onion and leeks as an onion swap Spice things up! Use spices to enhance the flavours of your dishes Add fresh or dried herbs in your cooking Enjoy low fodmap sauces and condiments which don’t contain onion/garlic What are your favourite ways to reclaim garlic and onion on a low FODMAP diet? . . . . #lowfodmap #fodmapdiet #fodmap #healthylife #healthylifestyle

The Fodmap Challenge in Sydney, Australia | Health & wellness website