Nutrition Wisdom

25/03/2024

Have you been told you need to follow the low FODMAP diet? Here are my 5 top tips as an IBS dietitian to get started.
1. Make an appointment with a monash FODMAP-trained dietitian. Not all dietitians have completed training in this area and it is important that you find a dietitian that specializes in this.
2. Download the Monash FODMAP app. This app will make your low FODMAP journey infinitely easier. The amount of information on the web surrounding a low FODMAP diet can be overwhelming and even misleading. Monash are responsible for the testing of FODMAPS in foods and have the most reliable lists.
3. Make a shopping list. Coles, Woolworths, Aldi (if you're in Australia) contain low FODMAP products. have an awesome online store for all things low FODMAP.
4. Plan ahead for meals and snacks. A FODMAP dietitian can help here.
5. Don't wait for perfection. We call it is "low" not "no" FODMAP diet. Waiting to get the low FODMAP diet perfect, will take way too long. So chat with a dietitian and get started today.

26/04/2023

Low FODMAP Pasta Carbonara 🍽️

Follow this recipe for a delicious and creamy pasta dish. With the addition of gluten-free pasta and garlic-infused olive oil, you can be sure this meal will be low FODMAP.

23/01/2023

Stomach pains? bloating? gas? constipation? diarrhoea? 🙄 Heard that the low FODMAP diet can help? It can! If you are looking to start the low FODMAP diet to get a control over your symptoms - please follow these 6 expert tips! ✅

The amount of information on the web surrounding a low FODMAP diet can be overwhelming and even misleading. With a diet so specific...down to factors such as serving sizes and vegetable varieties - it is important that you work with a FODMAP dietitian or use trusted reliable information sources to distinguish your dietary choices.
The low FODMAP diet is designed to firstly relieve symptoms in IBS sufferers and then work as an elimination diet tool to distinguishing triggers and develop a long term solution with as little food restrictions as possible. The low FODMAP diet is very restrictive and is not designed to be a long term solution.

Please make an appointment with me if you would like to start the low FODMAP diet.

28/06/2022

Sometimes it is embarrassing to talk about p**p, but June is bowel cancer awareness month - so let's dive right in! ⁠
As you can see 👀 there is a large overlap in the symptoms of irritable bowel syndrome (IBS) and bowel cancer. This is why it is SO IMPORTANT that you are experiencing any of these symptoms, that you talk to your doctor about it. It can be easy to assume that you have irritable bowel syndrome, particularly if you have other family members or friends with similar symptoms to you. ⁠
The following symptoms can be signs of IBS OR bowel cancer:⁠
💩 Bloating⁠
💩 Abdominal Pain⁠
💩 Excessive Wind⁠
💩 Constipation⁠
💩 Diarrhoea ⁠
The following red flags are not characteristic of IBS, but may be signs of bowel cancer⁠
🇳🇵Blood in poo⁠
🇳🇵Waking up in the middle of the night to poo⁠
🇳🇵Unintentional weight loss⁠
🇳🇵Fatigue⁠
So if you are experiencing any of the symptoms above, please make time to discuss them with your doctor. 1 in 15 Australians will have bowel cancer in their lifetime. Correct diagnosis and early detection are key! ⁠⁠⁠

25/05/2022

What can I eat as a snack on a low FODMAP diet????
I get asked this question EVERY day.
It can be hard figuring out what to buy in the supermarkets as a lot of go-to snacks contain high FODMAP ingredients like dried fruit, sugar alcohols and inulin. There are a surprising number of IBS-friendly products available both in supermarkets and online.
Enjoy this sweet snacks addition- i've picked handbag friendly products....

Swap protein bars ➡️ protein bars
Swap muesli bars ➡️ Carmen's Super Berry muesli bar and Chocolate Maple Bar
Swap biscuits ➡️ Dark Chocolate Mini Rice Cakes

Follow me for more iBS-friendly tips
⭐Save this post for your shopping later

01/04/2022

April is Irritable Bowel Syndrome (IBS) awareness month 🎉- which is almost as glamorous as The Oscars 😉

Did you know......
👉 1 in 7 people have IBS
👉 It affects 67% more women than men
👉 It clusters in families

The symptoms of IBS include:
👉 Constipation
👉 Diarrhoea
👉 Bloating
👉 Abdominal Pain
👉 Cramping
👉 Excessive wind

It is SO important that if you are experiencing any of these symptoms that you discuss them with your doctor to receive a correct diagnosis.

What has diet got to do with it?
💩The Monash Low FODMAP diet has been shown to improve IBS symptoms in 3 out of 4 people.

If you have been diagnosed with IBS and would like help navigating the low FODMAP diet, we are Monash-trained dietitians who are experienced in helping clients improve their IBS symptoms through diet change! Click the link in our bio to connect 😀

31/03/2022

On the last day of Endometriosis awareness month, we have a new blog on how the Mediterranean diet, low FODMAP diet and gluten-free diet can reduce inflammation and symptoms of endometriosis.
https://nutritionwisdom.com.au/endometriosis-diet/

09/03/2021

We are hiring!
I'm delighted to announce that I am looking to hire a dietitian to join my private practice.
I am looking for a dietitian who shares my interest and passion for digestive and women's health.
If you are interested, apply through the Seek link below.

We are looking for an enthusiastic, dedicated dietitian who is passionate about gut and women's health to join our team.

25/12/2020

Wishing everyone a very Merry Christmas!

28/05/2020

There has been a lot of buzz surrounding celery juice and I have a lot of clients who have drunk celery juice hoping it would help with their IBS symptoms. Clients have been reporting that their IBS symptoms got worse drinking celery juice and wondered why that could be.
Celery is high in mannitol which is a FODMAP. For someone with a FODMAP intolerance, have high amounts of mannitol could make IBS symptoms worse.
However, if you have a food chemical sensitivity, celery is low is salicylates, amines and glutamates and is therefore suitable to have on a low food chemical diet (Failsafe, RPAH diet).
If you are unsure of your food triggers, you should talk to one of our food intolerance dietitians who can help you find your food triggers.

27/05/2020

Are you following a low food chemical elimination diet or cooking for someone who is? As a lot of herbs, spices and condiments are high in food chemicals (salicylates, amines & glutamates). Here are 9 ways to enhance the flavour of a dish, while keeping the food chemicals low.
1. Garlic
2. Chives
3. Citric acid
4. Parsley (small sprinkle)
5. Saffron
6. Carob powder
7. Vanilla (natural essence or bean pods)
8. Golden Syrup
9. Shallots/spring onion

25/05/2020

Need and quick and easy breakfast? One of my favourite go-tos is yoghurt, berries and nuts. I use COYO Australia yoghurt which makes this fast breakfast dairy-free and vegan. The fat and fibre from this breakfast keeps me fuller for longer and is more satisfying than breakfast cereal. This is a great recipe for gut health as berries and almonds are great sources of prebiotics.
Ingredients:
1/4 cup blueberries
1/4 cup raspberries
1/4 cup strawberries
2 tbs flakes almonds
1 small tub yoghurt of choice

25/05/2020

Omega 3s fatty acids are essential and can only be obtained from our diet (our body can't make them). Omega 3s are important during pregnancy as they support the development of the baby's brain. Omega 3 intake during pregnancy may also reduce the risk of pre-term birth.
There are 3 main types of omega 3 fatty acids:
ALA: Found in plant foods such as walnuts, chia and flaxseed
DHA & EPA: Found in fish, seafood, fish oil and algae oil
ALA can be converted to EPA and DHA, however this is limited. If you are following a vegan or vegetarian diet, it is important you discuss a vegan omega 3 supplement such as algae oil with your healthcare team.

24/05/2020

What’s for dinner?
Tonight we are doing a spaghetti bolognese that is low FODMAP, gluten and dairy-free.
Ingredients:
500g beef mince
1 x carrot grated
1x zucchini grated
1x handful cherry tomatoes
1 x 700ml jar passata
1 x handful fresh basil
1 x bunch of shallots (green part only)
2 x tsp of garlic replacer
1 x packet gluten-free pasta
Sprinkle of dairy-free cheese
Tip: to take your pasta next level, mix some low FODMAP pesto through it 👌🏻

21/05/2020

Do you follow a low food chemical diet such as Failsafe or RPAH Elimination Diet? Here are 9 pantry essentials that are all low in food salicylates, amines and glutamates.