The Insides Guide

17/03/2026

The low FODMAP diet can be a helpful tool for managing symptoms like bloating, abdominal pain and altered bowel habits in people with IBS.

But despite the name, it’s not your typical long-term ‘diet’. Instead, it’s a structured, 3-step process used to identify foods or food groups that may be triggering symptoms. Even portion size matters — small amounts of certain foods may be tolerated, while larger amounts aren’t.

As you can imagine, it’s not the easiest ‘diet’ to tackle alone, and depending on your personal situation, modifications to the diet (or a different approach altogether) may be needed.

If you’re considering the low FODMAP diet, it’s best to get advice from a FODMAP trained Registered Nutritionist. The right support helps you avoid unnecessary restriction and get clear answers about any personal triggers.

04/02/2026

February is Heart Health Awareness Month in New Zealand.

Show your heart some love by taking the Heart Foundation’s quiz at https://myheartcheck.org.nz/ to find out your heart health score.

If you have concerns, pop along to your GP for a health check.

Feel free to get in touch for practical advice on how to manage high cholesterol, high blood pressure, pre-diabetes, weight or other nutrition-related factors that can impact heart heath 🙂.

12/11/2025

If you’re coeliac or gluten free, here’s something you’ll want to know 👇

Since February 2024, food manufacturers in New Zealand and Australia have been labelling newly produced foods according to the updated allergen labelling rules. These days, it’s rare to find a food labelled the ‘old way’.

Do you know what’s changed — or what to look for? No more reading ingredients lists for starters (it’s true!).

🌸 My updated 'Is it Gluten Free?' online course is available now through my website. https://www.theinsidesguide.co.nz/online-courses/

05/09/2025

Is tackling your high cholesterol on your 'to do' list?

Whether you’re juggling work, family, or just life in general, my latest online guide, 'How to Lower Your Cholesterol,' gives you practical tips to make effective, achievable changes — no stress, no complicated meal plans.

❤️ Start today, at your own pace, from your place.
https://www.theinsidesguide.co.nz/product/how-to-lower-your-cholesterol/

22/08/2025

Did you know? 🥛
The calcium added to plant-based milks can settle to the bottom of the carton over time — something that doesn’t happen with cow’s milk. To make sure you’re getting the advertised amount, always shake the carton well before pouring!

16/07/2025

Real food doesn't shout as loudly as processed food. Is that because it's not as good? No! It's just waiting for us to realise the original beats the remake 😉.

20/06/2025

Legumes are often overlooked in the Kiwi diet, but they shouldn’t be! They’re versatile, affordable, and packed with nutrients that support your health.

Adding legumes can be a great way to add fibre, protein, iron and B vitamins without breaking the bank. They're especially helpful if you follow a gluten-free diet (that can lack these nutrients).

Click the link below for 5 simple ways to enjoy more legumes.

https://www.theinsidesguide.co.nz/2025/06/09/how-to-eat-gluten-free-include-legumes/

11/06/2025

Did you know that coeliac disease doesn’t just cause gut symptoms?

Coeliac Awareness Week 2025 aims to highlight the lesser-known signs of coeliac disease. With such a wide range of symptoms, you can see why it's a commonly underdiagnosed/misdiagnosed condition.

Know the signs. Talk to your doctor. Encourage testing. Because coeliac disease looks different for every body.

08/06/2025

Kicking off Coeliac Awareness Week with a big shout-out to the amazing parents across Aotearoa caring for kids with coeliac disease 👏🌸🤍.

25/05/2025

A fabulous new resource covering all aspects of travelling with allergies. While Australian-based, the information covered is highly relevant to people living in New Zealand.

Have you or your family avoided travelling due to allergies? You're not alone. A new member survey revealed 99% of you have fears about travelling.

We don't want Australians missing out on important milestones, trips and holidays, so we've launched Australia's first Food Allergy Travel Hub. This free online resource is packed with evidence-based information to help you with planning and packing, including:

🧳 Tips for travelling by road, sea or air
📍 Where to stay
🎒 What to take
🗣️ How to communicate
✅ Clever checklists
💬 FAQs, and much more

Whether you're travelling locally, interstate or overseas, we have resources to help reduce your risk and travel with confidence. Find the Food Allergy Travel Hub at: https://allergyfacts.org.au/travel

10/02/2025

Coeliac? Cow's milk allergic? Gluten or dairy intolerant?

Check out these online guides — made just for you!

Feel free to make your GPs and specialists aware of these resources too.

The guides:
• ‘Is gluten free?’ — the ultimate guide to food label reading for those on a gluten-free diet.
• ‘How to eat out as a coeliac’ — covers all aspects of keeping safe (and sane!) when following a gluten-free diet away from home.
• ‘Is it dairy free?’ — perfect for anyone who needs to avoid cow’s milk for allergy, or other, reasons.

To find out more or to access the guides click the link below. https://www.theinsidesguide.co.nz/online-courses/

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01/08/2024

One to be aware of…

1 August 2024: Wilson Consumer Products Ltd is recalling specific batches of its King brand Traditional Soup Mix Gluten Free Vegetable (210g) due to the possible presence of an undeclared allergen (gluten).