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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

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.

15/10/2025

Nutrients that I prioritise as a dietitian with endometriosis. 💛

Across the world, the diagnosis and treatment of endometriosis is heartbreakingly difficult. While the gold standard for diagnosis and management is still surgical laparoscopy and excision, this method is invasive, expensive and inaccessible for most. And even for those of us lucky enough to have surgery, for many, the pain and symptoms CONTINUE or COME BACK.

People with endo should be supported with medical and surgical treatment as required; however, it can be empowering to also self-manage through nutrition and lifestyle.

Nutrition has been shown to help reduce symptoms and potentially slow the progression of endometriosis. More research is still required on this topic (as with everything endo-related); however, here are some fundamental nutrients & foods to focus on.

08/10/2025

Did you try our strawberry chia jam recipe we posted last month?

This Strawberry Matcha Latte is a great way to use the jam while enjoying a yummy boost of anti-inflammatory matcha latte!

If you give it a try- send us a pic!

01/10/2025

Why we love mushrooms! 🍄‍🟫
Mushrooms are a rich source of a prebiotic that dietitians and researchers love: beta-glucan. Health benefits of beta-glucans include:
• Anti-inflammatory properties
• Immune-boosting & anti-viral properties
• Provide bulk to stool 💩
• Cancer-fighting properties
• Reducing cholesterol 🫀

Mushrooms are the only plant foods known to contain vitamin D! 🌞 They’re a great way to consume vitamin D without exposing your skin to sunlight.
• Quick tip: Place your mushrooms in sunlight for 15-30mins to significantly increase the vitamin D content in that food!

Mushrooms also contain a wide range of bioactive compounds that are being studied for their cancer-preventing and tumour-fighting mechanisms.
• While more research is needed to fully understand and confirm the anti-cancer effects within edible mushrooms, in the meantime, they are a nutritious (and yummy) addition to the diet.

What's your favourite way to eat mushrooms?

24/09/2025

Foods Rich in Omega-3s 🐟🥑

A few weeks ago we posted about seed oils and omega-6 fats, now let’s turn to their counterpart: omega-3s.

These essential fats are crucial for heart health, brain function, eye health and even play a role in regulating inflammation.

Most people in Western diets get plenty of omega-6s but not enough omega-3s. This imbalance may affect overall health, which is why it’s important to include omega-3 rich foods regularly.

💡 Top food sources:
Oily fish (salmon, sardines, mackerel, trout, anchovies) → rich in EPA & DHA, the active forms of omega-3.

Plant-based options (chia seeds, flaxseeds, h**p seeds, walnuts) → provide ALA, which the body can convert into EPA/DHA (though only in small amounts).

Fortified foods (certain milks, eggs and spreads).

Instead of cutting out seed oils or fearing omega-6s, focus on balance.

Keeping oily fish or plant-based omega-3s in your diet a few times a week can help support long-term health and complement the fats you’re already eating.

17/09/2025

Vegetables do more than just check the “healthy” box, they provide essential nutrients that support your digestion, heart, immune system, and even your mood.

Yet, most Australians don’t get enough, with studies showing the average adult consumes less than half the recommended daily serves. (Australian Bureau of Statistics' 2020–21 National Health Survey).

One serve of vegetables is 75g, which looks like ½ cup cooked veggies, 1 cup raw leafy greens, or ½ a medium potato.

Aim for at least 5 serves of vegetables a day, including a variety of colours to provide a wide range of vitamins, minerals, and antioxidants. This variety is also important for feeding a diverse and healthy gut microbiome.

Research consistently shows that eating plenty of vegetables is linked to a reduced risk of chronic diseases such as heart disease and type 2 diabetes, and supports better gut health by promoting beneficial bacteria.

💬 Struggling to get your veggies in without feeling bored? Send us a DM or click the link our bio to book an appointment, we'll help you find ways to make veggies enjoyable and easy to include every day.

10/09/2025

Things we’d never do as dietitians:
❌ Cut out carbs
❌ Drink apple cider vinegar
❌ Do a detox diet
❌ Rely on supplements
❌ Give up chocolate or lollies
❌ Skip meals

These approaches are either unnecessary, unsustainable, or not supported by evidence (plus, we love our chocolate in this office).

Nutrition doesn’t need to be extreme to be effective. Balanced, consistent habits go a lot further than quick fixes or food rules.

✨Sustainable nutrition is about building healthy habits, not restricting or punishing yourself.✨

Ready to create your own sustainable habits? We can help, DM us or book an appointment to get started.

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03/09/2025

This homemade strawberry chia jam is a simple alternative to store-bought versions, with just 4 ingredients and no added preservatives. 🍓

Using chia seeds not only thickens the jam naturally but also adds fibre, omega-3s, and a small amount of protein.
It’s lower in sugar than many store-bought jams and can be adjusted to suit your taste.

Great for spreading on toast, stirring through porridge, or adding to yoghurt.🥣

Ready in about 15 minutes and keeps in the fridge for up to a week. 🫙

27/08/2025

Thinking of upping your fibre intake? Or, have you even been suggested to increase fibre by us? Here are a few of our favourite foods to eat throughout the day. Your gut, heart, liver, pancreas and hormones will thank you!

Save this post for your next grocery shop!

What's your favourite way to eat these fibre-packed foods? We love to melt dark chocolate and mix in frozen raspberries for a delicious evening snack.

20/08/2025

You’ve likely seen the 30 different plants per week ‘challenge’ online.

What does this mean?

Where did it come from?

Essentially, eating at least 30 different types of plants (i.e., fruit, veggies, grains, nuts, seeds, herbs & spices) has been shown to improve the gut microbiome and overall health.
This ‘challenge’ originally came from a global study of 10,000 stool samples. This study found that those who ate 30+ plants per week had a more diverse gut microbiome.
We like a diverse gut microbiome because research shows diversity supports a lower risk of chronic diseases, increased immune function, and even improved mental health.

The key message: Our gut loves diversity.

But! What’s important with any behaviour change is that it works well for you.

So, if recording all of the different plant foods you eat each week and counting the number works well for you, go for it! This may work well for those who love a challenge or work well with an ‘all or nothing’ approach.

If that method seems daunting, don’t stress! Even small steps will improve your health over time. Swipe for daily tips we love.

• Sprinkle nuts & seeds over porridge, salads, yoghurt- anything!
• Add hummus to your sandwich or salad
• Add cinnamon to your coffee for a flavour kick plus beneficial antioxidants
• Add lentils to your mince meals for protein plus fibre
• Switch refined carbohydrates to mixed grains (such as bread or crackers)
• Spice up your meals with a wide range of herbs and spices
• Cook and cool carbohydrates such as rice or pasta for a boost of resistant starch

13/08/2025

Are you taking a GLP-1 like Ozempic, Trulicity, Victoza or Mounjaro, and want nutritional support? At FND, this is what we’d focus on to help:

1. Initiation with a person-centred approach
2. Nutritional assessment & screening
3. Management of side effects
4. Navigate food preferences & practicalities
5. Prevent & mitigate nutrient deficiencies
6. Preserve muscle & bone mass
7. Maximization of efficacy
8. Other supportive lifestyle interventions

We can support you holistically, whether you're considering taking a GLP-1, just begun, or have been taking one for years. Click on our link in the bio to get in touch!

06/08/2025

We're taking part in BodyKind August!

has dozens of amazing resources for different members of our community.

Here's some small tips to be kind to your body this month:

1. Consider a few things that you are grateful that your body can do.

2. Highlight some healthy behaviours that you can prioritise for a week.

3. Treat your senses.

4. Spread positivity & be Bodykind to those around you.

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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