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

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

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.

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.

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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