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Fodmap Dietetics

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Ringwood, VIC
Fodmap Dietetics

A nutrition and dietetics clinic based in Ringwood providing dietary advice to patients on a low FODMAP diet

27/01/2026

The holidays are over, but you don’t need to feel the “post-holiday slump” in your energy, focus, or digestion.

Returning to a consistent routine can support energy levels, balanced digestion, mood, and overall wellbeing.

Here are some simple habits that make a big difference:

Regular meals and snacks to avoid long gaps that can leave you tired or overly hungry

Balanced meals with a variety of foods to nourish your body

Mindful eating by slowing down, savouring your meals, and noticing fullness cues

Consistent hydration throughout the day to support your body and energy

Consistency doesn’t mean perfection. Small, realistic changes often have a bigger impact than strict rules or sudden overhauls.

If you want support getting back into a routine or planning meals that suit your lifestyle, book an appointment via the link in our bio or message us to get started

20/01/2026

Staying hydrated this summer isn’t just about quenching thirst. It affects your energy, concentration, digestion, and even your skin.

During warmer months, fluid needs can increase due to heat, activity, and longer days. Dehydration can contribute to fatigue, headaches, poor concentration, and digestive changes such as constipation or bloating.

Tips for supporting hydration:
• Sip fluids consistently throughout the day, not all at once
• Include water with meals and snacks
• Add flavour naturally with fruit slices, herbs, or a splash of citrus
• Pay attention during exercise, hot weather, or busy workdays

There isn’t a one-size-fits-all recommendation; your needs depend on body size, activity level, climate, and diet. Small, consistent habits can make a big difference for overall wellbeing.

If staying hydrated feels difficult, or you’re experiencing symptoms like fatigue or bloating despite good fluid intake, a dietitian can help you look at your daily habits, nutrition, and lifestyle to find a strategy that works for you.

13/01/2026

The new year often comes with big plans for perfect routines, balanced meals, and “starting fresh.” Reality rarely looks quite as tidy. And that’s completely normal.

Your gut and your body respond better to consistency than perfection. Sudden overhauls or rigid routines can create stress, disrupt digestion, and make energy levels feel worse rather than better.

Here are a few ways to ease back into a post-holiday routine without the chaos:
• Focus on small, realistic habits instead of a complete reset
• Keep meal timing consistent to support energy and digestion
• Hydrate regularly throughout the day
• Take a moment to check in with hunger and fullness cues rather than following strict rules
• Build routines gradually and celebrate small wins

Humour can help us remember: progress isn’t linear, and your routine doesn’t have to be perfect to make a difference.

If you want guidance on setting up a realistic, supportive routine that works for your body, book an appointment via the link in our bio or message us to get started

06/01/2026

January often brings pressure to overhaul everything at once. For gut health, that approach rarely helps.

For people with gut disorders, consistency tends to matter more than restriction or perfection. Irregular eating patterns, rushed meals, dehydration, and stress can all increase gut sensitivity and symptom severity.

A more supportive January focus might include:
• Eating regular meals and snacks to support gut–brain signalling
• Drinking fluids consistently across the day, not all at once
• Slowing down meals to support digestion
• Returning to familiar, tolerated foods after the holidays

These are not quick fixes, but they are evidence-based foundations that can reduce symptom variability over time.

If your gut symptoms feel unpredictable or you’re unsure where to start, an Accredited Practising Dietitian can help you personalise these habits in a way that actually fits your life. Message us or book an appointment (link in bio) to get started!

16/12/2025

Eating a fibre-rich diet doesn't have to be hard. Here's what 30g of fibre in a day can look like:
Breakie: Bircher muesli with berries & linseeds 🍓. Combine ½C rolled oats with 1/4C milk & 1/4C Greek yogurt, and let soak overnight. Top with 1/2C mixed frozen berries and 1Tbsp of flaxseeds.
Approx fibre: 9g

Morning tea:
Apple & nuts 🍎. Snack on 1 apple & a small handful of almonds
Approx fibre: 7g

Lunch: Chicken salad sandwich 🥪. Combine 1/4C shredded & seasoned chicken with 1/2C shredded lettuce and mayo. Place in 2 slices of wholegrain bread.
Approx fibre: 5g

Dinner: Lentil & vegetable curry 🍛. Made with 1/2C brown or red lentils, mixed vegetables (e.g., cauliflower, broccoli), and served with 1/2C brown rice and a tablespoon of cashews for crunch.
Approx fibre: 11g

Have any other meal ideas? Share down below!

09/12/2025

Here's what happens over time when you increase your fibre intake!
1 week in, you may notice...
• Lower blood sugar spikes
• Passing bowel motions are easier
• Feeling fuller for longer

1 month in, positive changes to the microbiome set in & support your intestinal barrier 🛡️Aka, your immune system is protected from a leaky gut.
The long game: Habitual high intake of fibre (aka high fibre is your new norm) has been shown to:
• Improve insulin sensitivity & metabolic health
• Reduce inflammation in the gut and the rest of the body
• Reduce risk for the development of depression
• Reduce risk of heart disease
• Reduce risk of colon cancer
• Overall reduced mortality

Want to give it a try?
• Start SLOW! (Especially for our sensitive gut friends!).
• A bit more veggies here, and some fibre-rich snacks there, and you’ll reap the rewards without any nasty gut effects.
• Not sure how to start? We’re here to help! Book an appointment online today.

01/12/2025

Histamine Intolerance 🤧 signs, symptoms & management.

Histamine is an amine produced by the body and found in food.
It is a mediator for allergic reactions, inflammation, neurotransmission & the immune system🛡️.

Histamine intolerance can occur when the body can’t break down enough histamine, so excess histamine reaches the bloodstream.

Signs of histamine intolerance include:
• Bloating
• Diarrhoea
• Dizziness
• Hives
• Runny nose

At this time, a diagnosis is made based on clinical presentation and response to a low-histamine diet and reintroduction.

The low-histamine diet involves a 4-week restriction of high-histamine foods, followed by small- then large-portion reintroductions.

This diet isn’t for everyone, though, and is very restrictive to complete. So it is recommended to have a specialist Dietitian (like us!) support you.

Do you think you may have histamine intolerance? Book an appointment with us today for individualised support and guidance.

25/11/2025

While it might feel like you’re taking control of your health, removing entire food groups without a clear reason can backfire leading to nutrient deficiencies, increased food anxiety, and even worsening digestive symptoms.

Your body thrives on balance, and different foods provide different nutrients your body needs to function at its best. If you suspect a certain food is triggering problems, it’s worth investigating properly rather than removing it “just in case.”

As deititans, we make informed decsions based on facts, here some evidence:

📚 Restrictive diets that remove whole food groups are linked to higher risk of deficiencies in key nutrients such as calcium, fibre, B-vitamins, and iron (British Nutrition Foundation, 2021; Dietitians Australia, 2020).

📚 Cutting foods without professional guidance can lead to long-term health consequences. (Academy of Nutrition and Dietetics, 2019)

📚 Low-carbohydrate diets that limit whole grains, fruit, and legumes can result in insufficient fibre and certain micronutrients, impacting gut and heart health. (Harvard T.H. Chan School of Public Health, 2020)

📚 A diverse diet rich in different plant foods supports a more resilient gut microbiome. (The American Gut Project, 2018)

Want to make food choices based on facts, not fear? Send us a DM or click the link in the bio to book an appointment.

14/11/2025

Simple habits, big impact.
Swipe through and see which one speaks to you.

Share this with someone who needs to hear it today 👀

Crazy enough to work? Book an appointment straight from our bio, skip TikTok and get the real advice. 😉

12/11/2025

Your gut is home to trillions of microbes, countless chemical reactions, and a delicate balance between diet, stress, sleep, and lifestyle.

That’s why one-size-fits-all gut health tips often fall flat (or make things worse).

As dietitians, our role is to untangle the confusion and help you find an approach that’s tailored to you and your symptoms, your triggers, your lifestyle.
Whether it’s working through IBS, understanding FODMAPs, or building a diet you can actually enjoy, the goal isn’t restriction for the sake of it. It’s a long-term solution that actually works in real life.

📚 Evidence check: Studies show that personalised nutrition interventions are significantly more effective in improving digestive symptoms than generic dietary advice (BDA, 2022).

💬 Ready for gut advice that’s as unique as your microbiome? Send us a DM or click the link in our bio to book an appointment.

28/10/2025

Anti-inflammatory eating top tips! 🫐

Inflammation is thought to underlie many chronic health conditions such as:
-Metabolic syndrome
-Type 2 diabetes
-Cancer
-Cardiovascular disease
-Arthritis
-Autoimmune diseases
-Atopic conditions

Inflammatory bowel disease
Cognitive decline
Inflammation can also contribute to symptoms such as pain and fatigue in conditions such as:
-Back pain
-Chronic headaches
-Endometriosis
-Autoimmune diseases
-Injuries

What you can do! Eat plenty of wholegrains, non-starchy vegetables, fruit and fatty fish. Also, be mindful of alcohol, red meat and refined carbohydrates.

21/10/2025

Are you at risk of vitamin B6 toxicity? ⚠️
Vitamin B6 (also known as pyridoxine, pyridoxal or pyridoxamine) can be found in supplements, energy drinks and weight loss shakes.

The recommended daily intake for Australia and New Zealand ranges from 1.3-1.7mg per day, depending on s*x and age.

Most people can easily get this amount with a wide and varied diet.

However, if you’re continuously supplementing through products, you may be at risk of toxicity symptoms such as nerve damage, nausea, and dizziness.

A 250ml Red Bull contains 5mg
A 500ml Monster contains 4.3mg
A 250ml Solo Energy contains 2.0mg
One Berroca contains 8.2mg
One Centrum Advance contains 6mg
One Nordia contains 3.4mg

Continuous marketing of supplements and health products can make it seem that we need to take supplements to be healthy.

Also, you may have heard that if you don’t need vitamins or minerals, you will ‘just p*e it out’. This is not true for many nutrients, and is a dangerous misconception.

Check with your healthcare professional if you would benefit from supplements, and be wary of regular energy drink intake.

Address

Level 1, 91 Maroondah Highway
Ringwood, VIC
3134

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm

Website

http://www.fodmapdietetics.com/

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