The kitchen gadget that made my low FODMAP journey easier
Last week, my pop-up stall at Anytime Fitness in Secret Harbour was next to the local Thermomix consultant. Talking to Sarah reminded me of all the ways in which my trusty Thermomix made the low fodmap diet easier, especially when I was first starting out.
When I was first diagnosed with IBS, the low FODMAP diet felt overwhelming. Not only was the diet itself difficult to understand, but every meal suddenly required more time and attention. I found myself forensically reading ingredient labels, modifying family recipes, preparing separate meals and making far more food from scratch than ever before.
Over time, I realised that success on the low FODMAP diet isn't just about knowing which foods to eat (and which to avoid), it's about making those foods easy to prepare. For me, one kitchen appliance has made a surprisingly big difference: my Thermomix.
Now, before you stop reading because you don't own one, hear me out. This isn't a sales pitch for Thermomix. It's simply a reflection on the habits that have made living with IBS easier. Many of these ideas can be achieved with a good blender, food processor or a little extra preparation. But here are the five ways my thermie has genuinely helped me.
1. Batch cooking means fewer "What can I eat?" moments
One of the biggest challenges with IBS is that convenience foods aren't always convenient for your gut. Many ready-made meals, sauces and soups contain onion, garlic or other high FODMAP ingredients. That means when you're tired after work, there may not be many safe options available.
One habit that's transformed my week is batch cooking. Instead of cooking one meal at a time, I'll often prepare double or triple quantities of soups, pasta sauces, curries, casseroles or protein balls and freeze individual portions.
My Thermomix makes this particularly easy because it chops, cooks and stirs in the one bowl, taking much of the hands-on work out of meal preparation. Whether you use a Thermomix or not, keeping a freezer stocked with low FODMAP meals can make it much easier to stay on track during busy weeks. And taking low fodmap snacks to work helps me avoid the Italian patisserie next door!
2. Preparing different meals for different family members becomes much easier
If you're the only person in your family following a low FODMAP diet, you'll know how challenging dinner can become. Sometimes you can adapt a family favourite to suit everyone; sometimes you can’t. ps. If you are looking for a family favourite that no-one will be able to tell it’s low FODMAP, check out our new creamy chicken pesto pasta salad recipe.
While no appliance can solve family politics, I've found that being able to quickly prepare sauces, soups, purees and side dishes makes catering for different dietary needs far less stressful. Rather than cooking two completely separate meals, it's often possible to prepare one base recipe and then just customise individual serves. That flexibility has probably reduced more stress than anything else and we know that stress itself can influence IBS symptoms.
3. Healthy snacks are always within reach
Our no bake chocolate bliss balls are the perfect snack to whip up in batches
One of the easiest times to accidentally eat foods that don't agree with your gut is when you're hungry and there's nothing prepared. That's why I love making snacks in batches. Protein balls. Energy bites. Dips. Seed crackers. Bliss balls. In fact, here’s the link to my favourite no bake chocolate bliss ball recipe that you can make with or without a Thermomix.
Many of these recipes take just minutes to prepare and can be stored in the fridge or freezer for weeks. When healthy snacks are already waiting, it's much easier to make choices that support your digestive health.
4. Milling seeds opens up more options
If you LOVE seeds, you’ll love our Low FODMAP recipe for seed crackers.
Milling has become one of my favourite features of my trusty thermie. Seeds such as flaxseed, chia, sunflower and sesame are wonderfully nutritious, providing fibre, healthy fats and important micronutrients. However, not everyone tolerates whole seeds comfortably. If you LOVE seeds, then you’re going to LOVE our seeded cracker recipe. If you can’t tolerate seeds, your can still enjoy seeded crackers if you mill first.
Some people with diverticular disease or after episodes of diverticulitis may be advised by their healthcare professional to modify the texture of their diet depending on their individual circumstances. Being able to mill seeds into a fine meal means I can easily add them to smoothies, overnight oats, yoghurt, muffins and baking. It's a simple way to increase diversity into my diet. As always, if you have diverticular disease or another digestive condition, it's important to follow the advice of your doctor or dietitian regarding which foods and textures are most appropriate for you.
5. Homemade stock paste gives you complete control
Ask almost anyone following the low FODMAP diet what ingredients they miss most and you'll often hear the same answer – garlic & onion. Unfortunately, garlic and onion appear in countless commercial stocks, stock cubes, gravies and sauces. Back when I first started the low FODMAP diet, one of my favourite things to make was homemade low FODMAP vegetable stock paste. Not only did it taste fabulous, but I knew exactly what went into it.
That said, there are now some fantastic brands making certified low FODMAP stocks such as San Elk and Perth-local Urban Forager. And they’re widely available in stores near me so it’s much easier to make soups, risottos, casseroles and sauces without having to make your own stock.
The biggest lesson wasn't about the appliance
Upon reflection, I could have managed the low fodmap diet without a Thermomix, but it did make things easier. It helped me meal prep, cook from scratch, reduce my reliance on convenience foods and helped me enjoy experimenting with food again – especially when my girls were young. Whether you own a Thermomix, a blender, a food processor or simply a good saucepan, the principles are the same:
Plan ahead.
Cook in batches.
Keep gut-friendly staples on hand.
Make healthy snacks easy.
Find kitchen shortcuts that work for you.
Living with IBS doesn't mean every meal has to be complicated. Sometimes the best strategy is simply making good choices a little easier. And if you are a Thermomix owner and low fodmapper, here are some resources that might help you:
Thermomix® Low FODMAP recipes and meal ideas
Free Thermomix® Recipe Community where you can search for Low FODMAP recipes
And lastly, if you’re in the market for a new themie, do contact Sarah!
Blog written by: Dr Josephine Muir, CEO + co-founder Noisy Guts. IBS warrior + Thermomix owner (but it’s definitely not the latest model, more like 10 years old but it’s still going strong!).