https://www.noisyguts.com/blog daily 0.75 2026-03-30 https://www.noisyguts.com/blog/guest-blog-from-barry monthly 0.5 2026-03-30 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/cfdadeb5-6f22-4e01-b95f-ad21670dab32/Prof+Barry+Marshall+NL.jpg Blog - Happy Birthday Helicobacter! We thought that the upcoming birthday was a great time for a guest blog from Barry. Barry cannot provide medical advice but here’s five things Barry would love you to know about H. pylori. Effective treatment is worthwhile, but it requires good teamwork between the patient and their doctor. https://www.noisyguts.com/blog/flossing-fascia-fibre monthly 0.5 2026-03-26 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/9539b054-c70f-4a84-bfb6-6a7b86a84ed6/Nerve+flossing+and+IBS.jpg Blog - Flossing, Fascia &amp; Fibre: Trend #1: Nerve Flossing The Vagus Nerve Connection Nobody's Talking About. Nerve flossing (or neural mobilisation) isn't new - physiotherapists and chiropractors have used it for decades. I was introduced to the concept by online running coach Lawrence van Lingen and you know how it goes – click on one social media post and the algorithm sends you a thousand more. Now I’m inundated! From what I’ve read, nerve flossing involves gentle exercise techniques designed to help irritated, compressed nerves. But here's where it gets interesting for gut health: your vagus nerve. The vagus nerve, your body's longest cranial nerve, directly connects your brain to your gut, controlling everything from stomach acid production to intestinal motility. While traditional nerve flossing focuses on peripheral nerves, some techniques may indirectly stimulate the vagus nerve. And that could have gut health benefits. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/0f94001b-4154-4019-b52f-a69f2658cd7a/fascia+release+for+IBS.jpg Blog - Flossing, Fascia &amp; Fibre: - Trend #2: Fascia release The $200 foam roller? Those social media ads targeting tired, sore, menopausal women with promises of transformation through fascia release? They're everywhere. But what exactly is fascia and can releasing it impact your gut? Fascia is connective tissue surrounding muscles and organs, including your intestines. The theory: "releasing" fascial restrictions improves organ function, reduces inflammation and improves gut motility. The Science: A 2021 systematic review found limited evidence that fascial manipulation provides benefits beyond standard massage or stretching. There is a small but growing number of studies focussing on fascial therapy and gut health (specifically gastroesophageal reflux) but the evidence is poor. One small study showed visceral manipulation (which includes fascial work) provided temporary IBS relief, but results weren't superior to standard physiotherapy. Verdict: Save your money (for now). A $20 foam roller provides similar benefits to expensive fascia programs, and neither specifically targets gut health beyond stress reduction (- although I’d never NOT recommend a massage!) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/8530e307-3264-41fb-8d9e-965e6c039869/The+Benefits+of+Greens+Superflora.jpg Blog - Flossing, Fascia &amp; Fibre: Trend #3: Fibre The Unsexy Solution That Actually Works While influencers push nerve techniques and fascia tools, they're ignoring the most evidence-based gut health intervention: fibre. It’s not sexy but it’s backed by more scientific data than almost anything else in nutrition. In one of the largest analyses in nutritional science (185 prospective studies + 58 clinical trials), higher fibre intake was associated with: 15–30% lower all-cause mortality Lower rates of heart disease, stroke, type 2 diabetes and colorectal cancer Improvements in body weight, blood pressure and cholesterol And here’s the kicker: benefits accelerated once people hit around 30g per day. The majority of Australians are under-consuming fibre and when it comes to IBS sufferers, many are actively avoiding it out of fear. But here's the plot twist - not all fibre is created equal. The Science: Dietary fibre is now understood to play a significant role in the modulation of gut microbiota, stool consistency and overall metabolic function. A landmark 2024 meta-analysis of 27 studies confirmed that soluble, low-FODMAP fibre significantly improves IBS symptoms. Specifically: Psyllium husk reduced symptom severity by 45% in IBS-C patients Partially hydrolysed guar gum (PHGG) improved bloating without triggering symptoms Acacia fibre shows promise in both IBS-C and IBS-D in emerging research The key? Slow introduction, choosing low-FODMAP fibres and increasing water intake at the same time. And time for a shameless plug - try our certified low fodmap gut health products! They all contain prebiotic PHGG fibre + probiotics so you can reach your fibre target gently and safely. Verdict: Unsexy but effective. The right fibre, introduced correctly, has more scientific support than any trending technique. https://www.noisyguts.com/blog/lowfodmapautumnproduce monthly 0.5 2026-03-17 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1668b700-5324-4bd2-9f81-f37d68095fae/Autumn+market+update.jpg Blog - Low FODMAP Autumn Produce Guide 2026 Why Seasonal Eating Matters for IBS and Gut Health As we shift into Autumn, most of us feel the seasonal change long before the leaves start falling, especially if you’re living with IBS. Cooler mornings, warmer dinners and an instinctive nudge toward comfort foods can all affect how your gut behaves. That’s why each season we look at what’s in peak supply at Australian farmers’ markets and match it with the evidence‑based low fodmap serving sizes from the Monash University Fodmap App (and Fodmap Friendly when there’s a notable difference). Seasonal produce tastes better, costs less and gives your microbiome a far more diverse nutrient profile - all wins for gut health. This week’s Sydney Market report shows a colourful mix of fruits and veg arriving in great quality. Below is our breakdown of what’s gut-safe, what’s great in small amounts, and what to approach with caution if you’re following a low fodmap diet. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/af6eead3-9a31-4302-801f-ae28a42f098a/low+fodmap+fruits_autumn+seasonal+report.jpg Blog - Low FODMAP Autumn Produce Guide 2026 Low fodmap Autumn Fruits in Season Strawberries: Strawberries continue to shine this week - sweet, firm, and full of antioxidants. Monash low fodmap serving is 65g, roughly 5 medium berries. Blueberries: Blueberries are excellent quality and well‑priced at the moment. Monash low fodmap serving size is 125g (1 cup). Blueberries stay low fodmap even at larger serves, so they’re one of Autumn’s safest bets for IBS‑friendly snacking. Try these blue chia pots! Grapes: Crisp and seedless red and green grapes are abundant this week. I even found black finger grapes at the markets last weekend. Monash low fodmap serving size is 15g (or 3 green grapes). It surprises many people, but grapes quickly jump to high fructose at higher portions, so go easy. Fodmap Friendly lists a higher low‑fodmap serve than Monash, which is worth knowing if you tolerate fructose reasonably well. They also suggest a low fodmap serving size of 25g (or 6 medium grapes) for black grapes. But be wary - grape prices are on their way up! Mandarins: Early‑season mandarins are starting to appear. Monash low fodmap serving size is 90g (1 medium mandarin) - a great lunchbox option. Passionfruit: High‑quality passionfruit is still available in good numbers. Monash low fodmap serving size is 46g (or 2 medium fruits) so great to add to your brekkie cereal or chia pot. Figs: My neighbour’s tree is heaving with this year’s fig harvest but once again, I can only admire from a distance. Figs are very high in fructose, making the recommended low fodmap serving size just 7g. according to Monash. However, Fodmap Friendly lists a recommended serving size of 1 large fruit so maybe it’s worth testing your tolerance level! https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/b62e0560-1f03-4caa-8cd4-be7e9caa7674/low+fodmap+vegetables+autumn.jpg Blog - Low FODMAP Autumn Produce Guide 2026 Low fodmap Autumn Vegetables in Season Asian greens: Bok choy (75g), choy sum (75g) and gai lan (75g) are all low fodmap at 1 cup. These are nutrient‑dense and gentle on digestion, plus great in stir fries. Carrots: Carrots are low fodmap even in large serving sizes. great cooked or raw. Have you tried our carrot, kale and halloumi salad yet? Potatoes: Potatoes are also low fodmap in large serving sizes, but have you seen a price increase near you? Any white, brushed or washed potatoes are fine and there’s no different in fodmap content between white or red potatoes. These hassleback potatoes are a winner with my kids! Broccoli: Broccoli heads are low fodmap at 75g (or 3/4 cup) when you limit the stalks. Stalks contain more fructose than florets, so including stalks decreases how much you can tolerate. Capsicum: Capsicums contain capsaicin, a natural ingredient which gives it a spicy flavour. It can trigger heartburn and abdominal pain in some individuals with IBS. However this is not fodmap related. Monash low fodmap serving size is 43g or 1/2 cup (red), 75g or 1 cup (green), 38g or 1/2 cup (orange) or 35g or 1/2 cup (yellow). Eggplant: Eggplant is low fodmapp in moderate amounts. Monash low fodmap serving size is 75g. Zucchini: Zucchinis are everywhere. Monash low fodmap serving size is 67g which is only about 1/4 of a cup. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1773105430111-PQOKSBXY7CKZZJYYX7KP/autumn+bok+choy+and+chicken+low+fodmap.png Blog - Low FODMAP Autumn Produce Guide 2026 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1773111603349-4CDZGYA4LX8MPL3SJUAV/blueberry+burst+smoothie.png Blog - Low FODMAP Autumn Produce Guide 2026 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1773631999760-ETDT3GKHJZ2GOUEAHADD/Untitled-1.png Blog - Low FODMAP Autumn Produce Guide 2026 https://www.noisyguts.com/blog/top-ten-low-fodmap-foods monthly 0.5 2026-03-09 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/953db4fd-b705-478b-884e-ee21680c3e72/Paella.jpg Blog - Top Ten Low FODMAP Foods 1. Rice Rice is one of the easiest low FODMAP carbohydrates to rely on — gentle, filling, and endlessly adaptable. Brown rice brings extra fibre and minerals, while cooled white rice is a superstar source of resistant starch, a type of prebiotic fibre that feeds beneficial gut bacteria without triggering bloating. Use rice as the base for stir‑fries, curries, or poke bowls. or a paella. Switch to rice noodles for some variety https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1772423215085-RHD8E4I16HYOV0XEDQLJ/low+fodmap+lemon+ginger+and+chilli+sticky+tofu.jpg Blog - Top Ten Low FODMAP Foods 2. Meat, Chicken, Eggs & Firm Tofu All plain, unprocessed animal proteins — meat, chicken, fish, eggs — are naturally FODMAP‑free. They’re reliable anchors for meals. For vegetarians, firm tofu is the closest equivalent, with a generous low FODMAP serving size of 170 g. It absorbs flavours beautifully and works in stir‑fries, curries, and scrambles. Try pairing tofu or chicken with our Low FODMAP Stir‑Fry recipes featuring bok choy, rice noodles, or carrots. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1759591841524-SEQI85SIBEQ4QDJKPOUV/salmon+and+green+bean+salad.jpg Blog - Top Ten Low FODMAP Foods 3. Potatoes Potatoes are one of the most comforting and versatile low FODMAP foods. With a maximum low FODMAP serving size of 407 g (around 3.3 medium potatoes), they’re filling and easy to prepare in countless ways. They’re also rich in vitamin C, vitamin B6, and potassium, and keeping the skin on adds extra insoluble fibre. Like rice, cooled potatoes (think potato salad) are a great source of resistant starch. You can also swap in orange‑flesh sweet potatoes in moderate portions for extra colour and antioxidants. For a potato‑forward dish, explore our Low FODMAP Salmon, Potato & Green Bean Salad. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/64206ddc-d925-444f-8499-575798bb9b1b/carrot+orange+and+ginger.png Blog - Top Ten Low FODMAP Foods 4. Carrots Carrots are one of the most generous low FODMAP vegetables - you can enjoy them freely. They’re vibrant, crunchy, and packed with beta‑carotene, vitamin A, and gut‑friendly fibre. Grate them into salads, roast them, blend them into soups, or stir‑fry them. They add colour, sweetness, and texture to almost any meal. They also feature beautifully in our carrot, orange and ginger soup. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/76ba7e5c-df3c-4a5b-82d5-0180a40a6e39/Green+Salad.jpg Blog - Top Ten Low FODMAP Foods 5. Cos Lettuce. Rocket or Baby Spinach & Cucumber These form the backbone of a refreshing, IBS‑friendly salad. They’re hydrating, low in calories, and rich in polyphenols, plant compounds your microbiome loves. Cos lettuce: low FODMAP up to 2.8 cups Rocket: eat freely, low FODMAP up to 500g Baby spinach: low FODMAP up to 1.5 cups Cucumber: low FODMAP at 75 g (about ⅓ medium cucumber) Choose a leaf and mix with the cucumber for a crisp, cooling salad. Adding a little avocado and blueberries takes it next level in our pretty green salad. Or us Cos lettuce as as bowls topped with rice noodles, chicken or tofu. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/fc2dec21-18d4-4d77-ba60-5a8d55510a2b/olive+oil.jpg Blog - Top Ten Low FODMAP Foods 6. Extra Virgin Olive Oil Olive oil is completely FODMAP‑free and one of the healthiest fats you can choose. Extra virgin olive oil (EVOO) is rich in polyphenols, which support heart health, reduce inflammation, and may even benefit the gut microbiome. Use it for roasting, sautéing, or drizzling over cooked vegetables. Pair 2 tbsp or EVOO with 1 tbsp of lemon juice , a little salt, pepper and mustard powder for a fabulous salad dressing. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/d5e045c4-8588-4261-8a0f-701efa22fb7e/kiwi+chia+pot.jpg Blog - Top Ten Low FODMAP Foods 7. Kiwifruit Kiwifruit is a gut‑health hero. Two kiwifruit provide around 4 g of fibre, including soluble fibre that helps soften stools and support regularity. Research suggests kiwifruit may also support sleep quality, mood, and long‑term colon health. Up to four kiwifruit are low FODMAP, making it unlikely you’ll exceed the limit. They’re delicious on their own, blended into smoothies, or added to lactose‑free yoghurt bowls. You’ll find kiwifruit featured in several breakfast‑friendly ideas including our chia pots and kiwi vanilla glow smoothie. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/a0ce0b25-a2c2-45ae-849b-b7b8c191af46/low+FODMAP+blueberry+burst+smoothie+square.jpg Blog - Top Ten Low FODMAP Foods 8. Blueberries Blueberries are one of the most generous low FODMAP fruits, with a serving size of up to 500 g. They’re packed with antioxidants, vitamin C, and anthocyanins, which support brain and gut health. Enjoy them fresh or frozen — in smoothies, yoghurt bowls, salads, or baked into low FODMAP treats. They shine in our blueberry burst smoothie and our berry crumble. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1764848945069-KW7XTVTEANFM9IO17US5/Green%2Bstir%2Bfry.jpg Blog - Top Ten Low FODMAP Foods 9. Bok Choy & Bean sprouts These two vegetables pair beautifully in stir‑fries, soups, and noodle dishes. They’re light, crunchy, and low in FODMAPs, but high in vitamins and anti-oxidants. Bean sprouts are rich and rich in vitamins K, C, and folate (B9) and fibre, plus flavonoids. Similarly, Bok choy is high in Vitamin K, Vitamin C, and Vitamin A, plus antioxidant compounds like quercetin, sulforaphane Both add texture and freshness. Try them together in our Autumnal stir-fry. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/226fee02-e66a-4956-8864-9b6f8b0d9354/banana+and+cinnamon.jpg Blog - Top Ten Low FODMAP Foods 10. Lactose‑Free Dairy Lactose‑free dairy makes life on the low FODMAP diet much easier. Lactose‑free milk, yoghurt, sour cream, are widely available — or you can make your own milk by adding lactase drops. You can liven up your lactose-free yoghurt by stirring through Berries or Tropical Boost. Most hard cheeses (cheddar, parmesan, Swiss, fetta) are naturally low in lactose (up to a 40gserve ), so there’s no need to buy special versions. Use lactose‑free dairy in smoothies, sauces, or your morning tea. You can even make your own lactose-free ice-cream using this recipe. https://www.noisyguts.com/blog/kiwifruit-sleep-and-mood monthly 0.5 2026-02-24 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/80112d5f-98fd-461d-9195-6866032a64d9/Kiwifruit+for+more+than+just+good+gut+health+.jpg Blog - Kiwifruit, Sleep and Mood Two kiwifruit a day provide 4g of low FODMAP fibre and are proven to reduce constipation and may also help prevent colon cancer. However, there is growing evidence that kiwifruit can help with more than gut health. Kiwifruit may play a meaningful role in supporting better sleep and mood. From elite athletes to university students with insomnia, several studies now point to consistent benefits. And while the science is still emerging (the studies so far have been small or had less than ideal set-ups), the early signals are compelling. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/7e5dfbde-6f4d-457d-858e-b194e3a621b5/Kiwifruit+may+help+improve+sleep+and+recovery.jpg Blog - Kiwifruit, Sleep and Mood A follow‑up 2017 trial in a younger population was a little larger and had a stronger design. Sixty-seven university students with chronic insomnia were randomly allocated to two groups. One group received 130g of pear, the other group received 130g of kiwifruit one hour before bed for four weeks. The kiwifruit group experienced improvements in subjective sleep quality and daytime functioning compared to the pear group, but the differences were not reflected in objective sleep measures. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/905cbfea-46aa-4c96-a7bb-8e1e2fff5fd8/Golden+kiwifruit+help+with+mood+and+vitality.jpg Blog - Kiwifruit, Sleep and Mood Other research has explored kiwifruit’s impact on psychological wellbeing more broadly. Two studies have found that that consuming two golden kiwifruit per day for several weeks can improve various measures of mood and vitality in young adults. The authors attributed these effects to the fruit’s high vitamin C content, which plays a role in neurotransmitter synthesis and stress regulation. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1b648f32-3d17-4b67-9531-4b1c3c49bc17/Beneficial+nutrients+found+in+kiwifruit+that+are++likely+responsible+for+imporvements+in+sleep+and+mood.jpg Blog - Kiwifruit, Sleep and Mood 1. Serotonin and Melatonin Green kiwifruit contains melatonin the hormone that governs sleep-wake cycles and serotonin, a neurotransmitter involved in mood regulation and also a precursor for melatonin production. Kanon’s team found changes in urinary metabolites of serotonin and melatonin after kiwifruit consumption, suggesting that the fruit may influence these pathways. Consumption of kiwifruit in the evening may be important to effectively aid sleep. https://www.noisyguts.com/blog/overlapbetweengerdandibs monthly 0.5 2026-03-01 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/26f8a7db-dbbd-4c38-bb1d-a177059dbed1/does+peppermint+tea+help+your+IBS.png Blog - Peppermint: Hero or villain? Why Peppermint Helps IBS Peppermint contains menthol, a natural compound with anti-spasmodic properties. In simple terms: menthol helps relax muscle, including the muscles lining your intestines. IBS is strongly associated with: Altered gut motility (things moving too fast or too slow) Visceral hypersensitivity (an over-sensitive gut) Cramping and spasms Peppermint works by: Blocking calcium channels in smooth muscle Reducing intestinal spasms Helping relieve abdominal pain Clinical trials have consistently shown peppermint oil (especially enteric-coated capsules) improves IBS symptoms compared to placebo. A large meta-analysis found peppermint oil significantly reduced global IBS symptoms and abdominal pain. So yes, the peppermint love is evidence-based. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/d99181a7-6c5c-4387-a95b-f832eca9605a/GERD+and+IBS+overlap.png Blog - Peppermint: Hero or villain? - A 2024 systematic review and meta-analysis confirmed a significant overlap between the two conditions. People with GERD are more likely to have IBS and vice versa. Another 2023 study found that individuals with both conditions report significantly worse quality of life than those with just one. But until recently, one big question remained: Do they just coexist in some people… or does one actually cause the other? This is where things get properly sciency. A 2024 Mendelian randomisation study (Wu et al.) used genetic data to investigate causality. Mendelian randomisation is like nature’s randomised trial. Because genes are assigned at conception, researchers can use genetic variants to infer cause-and-effect relationships, reducing bias seen in observational studies. Here’s what they found: GERD appears to increase the risk of developing IBS. IBS did NOT appear to increase the risk of developing GERD. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/b27c086a-bf94-4928-8540-4a0b91b8e338/what+does+this+mean+for+peppermint+tea.png Blog - Peppermint: Hero or villain? If you: Have GERD and are developing IBS symptoms Notice peppermint helps your cramping but worsens reflux Feel like your entire digestive tract is “overreactive” … you are not imagining it. The upper and lower gut are deeply connected. And this raises some practical considerations. 1. Be Strategic With Peppermint If reflux is an issue: Try enteric-coated peppermint capsules instead of tea Avoid peppermint close to bedtime Monitor symptom response carefully 2. Consider the Whole Gut Treating only reflux without addressing motility and hypersensitivity may not be enough. An accredited dietitian is best placed to help you manage both conditions. 3. Diet Matters The low fodmap diet may help IBS symptoms and emerging evidence suggests they may also reduce reflux in some people. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/4de74dbd-afaf-4fe0-a93d-ccce266d6230/Nutty+Smoothie+for+GERD+and+IBS.png Blog - Peppermint: Hero or villain? - Best Smoothie for GERD & IBS Rated most gut-friendly for GERD + IBS The Nutty Smoothie is a low-FODMAP blend of Superflora French Bean Vanilla, firm banana (within the low fodmap recommended serving size), peanut butter, walnuts, and lactose-free milk. It’s designed to be gentle on sensitive tummies and is low FODMAP when the ingredients are kept within safe serving sizes. Why it works well for GERD + IBS: Lactose-free base - avoids lactose issues seen in many digestive-sensitive people. Gentle fibre - PHGG helps food move through the gut at just the right pace and promotes regularity without causing bloating Firm banana - low FODMAP and soothing rather than highly fermentable. Healthy fats & protein - supports satiety without overly high fat loads that can slow gastric emptying (which can worsen reflux). Probiotics - helps support the gut microbiome. https://www.noisyguts.com/blog/what-are-the-benefits-of-dietary-fibre monthly 0.5 2026-02-11 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/b1fe2405-3199-4e18-bb1d-06404bf61d59/high+fibre+foods+comes+from+plants.jpg Blog - What are the Benefits of Dietary fibre? Fibre is derived from plants – specifically it is the parts of plants that we can’t breakdown and absorb from our food. It passes through the gut largely unchanged although some may be fermented by our gut bacteria. Fibre is often split into two types: Soluble fibre is found at high levels in oats, psyllium, PHGG, apples and pears, dissolves in water often forming a soft gel. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/2a727399-9da0-4a29-9883-75049b644575/High+fibre+reduces+cancer+risk.jpg Blog - What are the Benefits of Dietary fibre? Dietary fibre reduces cancer risk through a combination of mechanical, metabolic, microbial, and hormonal pathways that together lower exposure to carcinogens, reduce inflammation, and support healthier cell function. The strongest evidence relates to colorectal cancer, we wrote a blog about the mechanisms underpinning the effect a few months ago. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/c5082327-ed64-4e94-b03b-fa4ca5a27250/Soluble+fibre+reduces+cholesterol.jpg Blog - What are the Benefits of Dietary fibre? High levels of cholesterol and triglycerides in the blood are risk factors for heart disease. The soluble fibre found in oats and psyllium has long drawn attention for its ability to soak up cholesterol in the gut and change lipid levels in the blood, thus reducing the risk of coronary heart disease. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/ed156e99-7b6c-43d7-bdfd-767083d5ec14/fibre+helps+regulate+blood+sugar+levels.jpg Blog - What are the Benefits of Dietary fibre? As mentioned above a diet high in fibre can improve metabolic health. In people with diabetes, soluble fibre may slow the absorption of sugar and help improve blood sugar levels. And a healthy diet that includes high levels of both soluble and insoluble fibre also may lower the risk of type 2 diabetes. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/271c8748-7b5d-47a1-bfec-265209bd1384/high+fibre+promotes+a+healthy+microbiome.jpg Blog - What are the Benefits of Dietary fibre? There is growing evidence to suggest that a healthy gut microbiome maintained with a high fibre diet can influence the complex interactions between the gut and the brain. This research is in its infancy but hints at substantial interactions via the immune and hormone systems. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/14e0c47c-41da-4de3-8dc4-9783382f2a52/low+FODMAP+fibre+options.jpg Blog - What are the Benefits of Dietary fibre? Check out our Best Ever Poop Plan for more information on low FODMAP options and serving sizes and the best soluble and insoluble fibre sources. The Superflora shakes, Boosts and hot drinks are a convenient way to top up your fibre. https://www.noisyguts.com/blog/creatine-craze-weighing-up-the-pros-and-cons-of-a-popular-supplement monthly 0.5 2026-01-27 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/4ec9376c-9047-463c-8053-89e4e4c985e0/What+is+creatine+monohydrate.jpg Blog - Creatine craze: the pros and cons of a popular supplement Creatine (C₄H₁₁N₃O₃.) is compound made from three amino acids. We typically get 50% of our creatine from our food – mostly meat and fish and our bodies synthesize the remaining 50%. The supplement form is creatine monohydrate, and vegan formulations are available. Most creatine goes to your skeletal muscles, which convert creatine into a compound of creatine and phosphoric acid (phosphocreatine or creatine phosphate). https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/baeb1f0f-b214-4352-a956-a2606fe625df/Creatine+can+help+athletes+improve+strength+and+performance.jpg Blog - Creatine craze: the pros and cons of a popular supplement What are the benefits of creatine for your muscles? Creatine gives your muscles the energy to work harder and for longer, thus helping you build stronger and bigger muscles. It also appears to help speed up muscle recovery by activating satellite cells in muscles, which help the micro-tears caused by exercise to heal and get stronger. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/f3486222-c4ba-4a94-ad91-6df2b8fa85d2/Does+creatine+help+to+stop+muscle+loss+in+older+people.jpg Blog - Creatine craze: the pros and cons of a popular supplement What about older exercisers? As it’s become widely recognised that building and maintaining muscle is vital for healthy ageing many of us have taken up weight training and upped our protein intake in our middle and older years. Creatine supplementation has also exploded in the general population. Maintaining muscle mass is important to retain strength and mobility as we age and also to keep us metabolically healthy. Is there a role for creatine here in halting muscle loss (sarcopenia)? https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1ef0f2da-5869-4b26-8458-15c6049f8afa/Doea+Creatine+supplementation+help+to+stop+osteoporosis.jpg Blog - Creatine craze: the pros and cons of a popular supplement Osteoporosis Another concern as we age is bone health. Cell and animal studies have suggested that creatine may improve bone mineralisation. However, studies in humans have given mixed and somewhat confusing results. A small, 12 week study in men showed modest increases in bone density in men supplementing with creatine in addition to undertaking resistance training. The authors suggested that the increase in bone mineral content may have be due to an enhanced muscle mass, with potentially greater tension on the bones at sites of muscle attachment. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/f314ede8-7e56-48fe-95ff-527ad5148349/Does+creatine+help+with+cognitive+function+and+mood+disorders.jpg Blog - Creatine craze: the pros and cons of a popular supplement Brain health Creatine crosses the blood brain barrier and this biological fact has led to speculation about potential neurological and mental health benefits. Given its role as an energy buffer, researchers have speculated that it may have the greatest effects for brains under stress, e.g. under conditions of sleep deprivation, dementia or depression which may involve a lack of energy. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/c085aced-f186-4087-8517-506d45e83453/Side+effects+of+creatine.jpg Blog - Creatine craze: the pros and cons of a popular supplement Minor side-effects of creatine supplementation Creatine has been widely used for decades without any major signals of safety problems, however it can cause: Dizziness Nausea and vomiting Diarrhoea Excessive sweating Weight gain and bloating through water retention (although studies indicate this is short lived) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/4b443646-86c0-4e23-b3c1-102786caf7dc/Creatine+tastes+bitter+and+can+be+gritty.jpg Blog - Creatine craze: the pros and cons of a popular supplement The all important taste Creatine tastes bitter and can be gritty. Some manufacturers claim this is a quality, contamination or staleness issue, but all tend to recommend mixing it with fruit juice or coffee to mask the taste. The recent scandal on lower than advertised levels of creatine in gummies, demonstrates that good tasting creatine supplements really are too good to be true. https://www.noisyguts.com/blog/lowfodmaponaplate monthly 0.5 2025-11-25 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/171a4bc7-675f-4302-a40a-6984cf25fdeb/What+is+the+low+fodmap+diet.png Blog - Low Fodmap on a Plate FODMAPs are a group of carbohydrates that can be tough for some people to absorb. When they hang around in the small intestine, they draw in water. When they reach the large intestine, our gut bacteria rapidly ferment them… causing IBS chaos: gas, bloating, cramping, urgency, pain. The low fodmap diet is backed by more than 40+ clinical studies, and research consistently shows that: Up to 75% of people with IBS report symptom improvement It reduces bloating, abdominal pain, diarrhoea and constipation You get results quickly - usually within 2–6 weeks It’s recommended worldwide by gastroenterologists and dietitians because it’s structured, time-limited, measurable and effective. If/when you’re ready to do a deep dive to learn more about fodmaps, start by reading this blog. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e211b88d-feb6-4419-b498-3a71bf1c6089/low+fodmap+breakfast+ideas.png Blog - Low Fodmap on a Plate Low Fodmap Breakfast Ideas Protein-rich waffles topped with a small serve of low-fodmap fruit for a filling, gut-friendly start. Make a big batch and freeze. try the recipe here Low fodmap muesli with yoghurt & berries satisfying, fibre-boosted and gentle on sensitive tummies. Great when you’re short on time try the recipe here A balanced smoothie made with lactose-free yoghurt, milk, low-fodmap fruit and a scoop of your fave gut-friendly blend. have you signed up for our free smoothie recipe e-book? https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/24b4bab5-3c7d-4307-a730-1b1dcfadeaa2/low+fodmap+lunch+ideas.png Blog - Low Fodmap on a Plate - Low Fodmap Lunch Ideas Chicken wraps made with low-fodmap veggies - fresh, filling, and perfect for using up last night’s leftovers or try this recipe. Nicoise-style salad but with salmon, potato and green beans - a light, packable lunch try the recipe here Mediterranean salad with feta & olives crisp, refreshing and ideal for tossing together with tinned tuna try the recipe here https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/710535cf-0467-4590-b9dd-83c615999905/low+fodmap+dinner+ideas.png Blog - Low Fodmap on a Plate - Low Fodmap Dinner Ideas Seafood paella packed with low-fodmap veggies, flavourful, nourishing and perfect for sharing. try the recipe here Spaghetti bolognese using gluten-free pasta and a low-FODMAP sauce base - a classic that keeps everyone happy (and comfortable). try the recipe here Hearty macaroni cheese made with gluten-free pasta - comforting, filling and ideal for leftovers tomorrow. try the recipe here https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/dc9d87c3-efc4-49b4-9e48-b5f539627247/low+fodmap+snack+ideas.png Blog - Low Fodmap on a Plate - Low Fodmap Snack Ideas Blueberry muffins great for lunch boxes and perfect to accompany your mid-morning cuppa. try the recipe here Hedgehog slice with a gut-friendly twist on a classic -rich, chocolatey and surprisingly gentle. try the recipe here Decadent truffles when you want something devastatingly delicious try the recipe here https://www.noisyguts.com/blog/lowfodmappartyfood monthly 0.5 2025-11-23 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/a74824cb-8cc2-4760-8a2c-594a3af8a81f/Low+fodmap+scallops.jpeg Blog - Party season made gut-friendly (&amp; delicious) Elegant, bite-sized, and bursting with fresh flavour. Make mini tarts using low fodmap pastry (or buying pre-made tart shells to save time), top with seared scallops, carrot puree and a yoghurt dressing. The puree and dressing can be made the day before, leaving you with just the scallops to sear before serving. Get the full recipe here ✨ No one will know they’re gut-friendly and low fodmap, promise! https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/a38d43d2-2209-4860-9fbe-c9dd7684e486/low+fodmap+dips.jpeg Blog - Party season made gut-friendly (&amp; delicious) Dips, dips, lucky dips A rainbow of flavour that everyone loves to hover around. One hummus recipe - 4 ways Classic hummus Roasted carrot Spinach Beetroot Serve with veggie sticks, low fodmap crackers or rice cakes for effortless entertaining. Get the full recipe here ✨ Something for everyone & no-one will miss the garlic! https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1762679719512-9FJG7QHFR4COQVDQATNB/low+fodmap+haloumi+canapes.png Blog - Party season made gut-friendly (&amp; delicious) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1762679584426-0TGUZ6Z7OSE5Y26OGIEB/fruit+platter.jpeg Blog - Party season made gut-friendly (&amp; delicious) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1762679680714-IGC1YSLND3CPD6HHU4E7/low+fodmap+chocolate+meringue.png Blog - Party season made gut-friendly (&amp; delicious) https://www.noisyguts.com/blog/fermented-foods-hype-or-hero-low-fodmap-edition monthly 0.5 2026-01-27 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/06407c0b-400a-400a-8daf-9b7bb1f80cc6/100%27s+of+foods.jpg Blog - Fermented Foods: Hype or Hero? (Low FODMAP Edition) Fermentation has been used for millennia to preserve food. Yoghurt dates back over 4,000 years to Central Asia and the Middle East, where nomadic herders discovered that milk stored in animal skins naturally fermented into a tangy, nourishing food. Kombucha, a fermented tea, originated in northeast China around 220 BCE and later spread to Japan and Russia. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/2bfd026e-5fc5-49cc-a038-1003a04ddd64/lactic+acid+producing+bacteria+.jpg Blog - Fermented Foods: Hype or Hero? (Low FODMAP Edition) Some fermented foods contain live beneficial cultures (probiotics), for example, Lactic acid producing bacteria found in Greek yoghurt or kefir and many soy-based products. These have the strongest evidence for beneficial effects. For some fermented foods, fermentation is just one step in the production process, and the foods are typically pasteurized or cooked before serving. Worcestershire sauce, Tabasco, soy sauce or vegemite fit into this category. https://www.noisyguts.com/blog/top20lowfodmappantrystaples monthly 0.5 2025-11-09 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e7fedb04-0311-4d84-8aad-b5d28b5c576c/Low+fodmap+pantry+staples.png Blog - My Top 20 Low FODMAP Pantry Staples When you’ve got IBS or a sensitive gut, the difference between stress-free meals and a flare-up often comes down to how prepared you are. Having trusted, low fodmap items in your pantry means you can whip up a meal without scrambling, reading every label or resorting to take-out. It’s about building confidence, consistency and less anxiety around food. (ps. want to download the list now? Just click on the picture, download and save for your next shopping trip) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/d82698c4-646d-4e91-a9ec-1a83d81fb93a/Downloadable+checklist.png Blog - My Top 20 Low FODMAP Pantry Staples Final Thoughts Stocking your pantry with the right Low FODMAP staples takes the stress out of daily cooking. These 20 essentials make it easier to eat well, support your gut, and still enjoy the foods you love - without the flare-ups. Want to download my top 20 pantry essentials for your next shopping trip? Click the picture to download the list. https://www.noisyguts.com/blog/building-habits-for-good-gut-health monthly 0.5 2026-01-27 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/cd707885-7d07-43b6-be39-1340e6248e2b/Eat+the+rainbow.jpg Blog - Building Habits for Good Gut Health Your gut microbiome thrives on diversity. That means: 30 different plant foods per week (yes, herbs and spices count!) 28g of fibre per day from whole grains, legumes, nuts, seeds, fruits, and veg (build up to this gradually - find low FODMAP options here ) A rainbow of colours - each hue brings different polyphenols and antioxidants https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/f182006f-e064-45fc-8ad9-d9508becb98e/walk+with+friends+to+keep+moving.jpg Blog - Building Habits for Good Gut Health Make it social: Meet up with friends (human or canine) for a run or walk - movement and connection = double win. Join a local bushwalking or conservation group and explore native flora while you move. This taps into social reinforcement, a powerful motivator. When your habits are shared, they’re more likely to stick. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/a2d473bf-6a59-4777-aeed-bf7cd9d8f1fe/have+a+relaxation+strategy.jpg Blog - Building Habits for Good Gut Health Try to build calming rituals: Sip your Gut-friendly Hot Chocolate while journaling or reading. Practice deep breathing or meditation when you wake or before you go to bed. Spend time in nature - green and blue spaces have been shown to support gut health via the gut-brain axis. Listen to calming music. Book in a yoga class or two each week. Ditch the phone for the last couple of hours before sleep. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/d9c36f9a-d59d-4b7f-808b-e8d174246fe7/Build+a+gut+loving+ritual.jpg Blog - Building Habits for Good Gut Health For example: While waiting for the kettle to boil in the morning, drink a glass of Superflora Gut Health Boost. It’s a gentle, nourishing way to wake up your digestive system and set the tone for the day. After dinner prepare a Superflora Gut-Friendly Hot Chocolate to enjoy as you settle down to watch your favourite show. It’s comforting, delicious, and packed with ingredients your good gut bacteria will love. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/a0ef7b73-39f3-4152-831a-388ce55caa00/plan+ahead.jpg Blog - Building Habits for Good Gut Health Meal prepping low FODMAP recipes from our Noisy Guts recipe page. Josephine is particularly good at this. For example, she prepares a big batch of the gut-friendly muesli each Sunday and has breakfasts sorted for the week. I’m trying to build a habit of mixing chia seeds through lactose-free yoghurt each night ready for the next day. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/24ed5fec-c978-4adf-8c04-9f42fea9a4d7/Make+it+a+game.jpg Blog - Building Habits for Good Gut Health Try: Marking off your weekly “plant points”. Aim for 30 different plant foods across the week. Try the ‘plant bingo’ idea mentioned above. Colour-code your days or even meals to hit the rainbow: aim for red, orange, yellow, green, and blue/purple. Bonus points for fermented foods! You can even create a friendly competition within your household. Who can hit the rainbow first? https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/ca6987ce-083b-43fb-b38b-f83419a19435/Track+progress.jpg Blog - Building Habits for Good Gut Health Tracking progress makes habits stick: Track your fibre intake (build up slowly to 28g/day). If diarrhoea is an issue, focus on soluble fibre, if constipation is a problem you’ll need both soluble and insoluble fibre. Use our Best Ever Poop Plan ebook to guide you on sources of both, and use the tables with the fibre content of different foods. Just tracking for a few days each month will give you an idea or where you can get some easy wins. Long term food tracking probably does more harm than good. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/6230fd09-192d-4f0e-9917-4347d76f95c5/make+it+visible.jpg Blog - Building Habits for Good Gut Health If you struggle with constipation, you’ll need to up your water intake as you increase fibre. An observational study showed that people who carried a reusable bottle were 53 percent more consistent with hydration. A great water bottle isn’t just a container - it’s a cue for better behaviour. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/7ddf4968-32cf-4882-bcbd-421383be3c14/Celebrate+your+wins.jpg Blog - Building Habits for Good Gut Health Every week (hey, why not every day!), notice one win - whether it was upping your water intake, hitting your 30 plant foods whatever, write it down and celebrate it. Every time you spot a win, you see that you can follow through, that progress isn’t just possible, it’s happening. And that tiny spark is what keeps you going, for the next win. https://www.noisyguts.com/blog/greensdailyguthealthboost monthly 0.5 2025-10-12 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/3871889c-9ccf-425b-99d7-465122d66b75/Low+fodmap+fibre+with+customer+quote.png Blog - Say hello to your new daily gut health ritual What’s new about Greens+? A cleaner, fresher flavour - no grassy aftertaste, just bright, natural goodness. ‍The addition of Australian Desert Lime, a native citrus sharper than lemon, bolder than lime, and more complex than grapefruit. Think zingy, tangy, refreshing… and uniquely Australian. In fact, we’ve sourced the lime from a WA grower not far from Perth! https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/84cbbea5-259b-458c-9748-d789205ce0b3/new+low+fodmap+drink+ingredients.png Blog - Say hello to your new daily gut health ritual Why should I add it to my daily routine? Because your gut deserves a little love every day. Each serve delivers: 1 billion CFU of Bacillus coagulans MTCC 5856 - clinically shown to reduce bloating and gut discomfort. PHGG prebiotic fibre - feeds good bacteria and promotes regularity. Greens like spinach, chlorella, and spirulina - to support energy and vitality. Real fruit flavours - powdered by native desert lime - no artificial sweeteners or flavours, ever. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/f34f1741-8e33-4324-bdc7-3de2a64371c3/NEW+Superflora+Greens+Daily+Gut+Health+Boost.jpg Blog - Say hello to your new daily gut health ritual - Is it still low FODMAP? Yes! It’s now officially certified low FODMAP by Monash University, so you can sip with confidence knowing it’s gentle on your gut. When we reformulated to include the native desert lime, we had it retested by Monash University to ensure it was low fodmap and suitable for all IBS sub-types. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/d56b6345-9ed9-4df4-85b2-35d229506598/Greens_oct+15.png Blog - Say hello to your new daily gut health ritual Where can I get it? Available now in Australia Order your Greens+ today and make it part of your daily gut-loving ritual. Prefer to shop local? Find your nearest stockist here. Here’s to happier guts and greener mornings The Noisy Guts Team https://www.noisyguts.com/blog/howfibrereducescoloncancerrisk monthly 0.5 2025-10-12 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/c8c7284b-cde7-4dda-8f19-a72a5fc16b79/Infrographic+explaining+that+fibre+bulks+up+the+stool+and+speeds+up+transit+reducing+exposure+to+carcinogens.jpg Blog - How fibre reduces colon cancer risk Less contact with carcinogens Here’s where that regularity fix really comes into it’s own. Insoluble fibre in particular helps waste to pass through the colon more quickly limiting carcinogen exposure to the colon lining. Fibre also absorbs water and bulks up the contents of the gut effectively diluting any harmful compounds that are present. Both factors reduce exposure to any carcinogens present in the colon contents. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/9c470cd0-5cc1-4686-9faf-3b23c63b2979/Infrographic+explaining+that+fibre+promotes+beneficial+gut+bacteria.jpg Blog - How fibre reduces colon cancer risk Fibre boosts beneficial bacteria. Prebiotic fibre provides food for the good bacteria in your gut and these interact with your immune system. For example, the presence of beneficial bacteria, such as Bifidobacterium inhibit colon progression to cancer through production of anti-inflammatory metabolites and immune modulation. However, Lactobacillus and Bifidobacterium can also promote T cells and the production of pro-inflammatory cytokines that are crucial for anti-tumour responses. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/5f4b28db-87ee-445f-9a11-003fb7e35eb8/Infrographic+explaining+that+fibre+promotes+SCFAs+that+have+many+positive+effects+tor+reduce+risk+of+colon+cancer.jpg Blog - How fibre reduces colon cancer risk - Make it stand out The SCFAs reduce the pH of the colon contents. This inhibits the conversion of primary bile acids into harmful secondary bile acids. Secondary bile acids promote cancer by damaging DNA, increasing reactive oxygen species, disrupting cell membranes, and promoting cell proliferation, invasion, and tumour growth. Butryrate is a primary fuel for the colonocytes - the cells that line the colon and help to maintain the integrity of the gut barrier, preventing entry of harmful chemicals. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/d401159c-76cb-46d9-8025-0f1cb896e5fb/Infographic+explaining+the+fibre+comes+in+food+with+antioxidants.jpg Blog - How fibre reduces colon cancer risk Fibre comes packaged with anti-oxidants Fibre rich foods are derived from plants and especially in the case of fruit, vegetables, nuts and seeds also provide vitamins and minerals with anti-oxidant activity. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e7ae9f1a-fb07-4561-9995-36b50d6133cc/low+FODMAP+fibre+sources.jpg Blog - How fibre reduces colon cancer risk Great fibre sources Whole grains are a great source of fibre, along with fruit, vegetables, nuts and seeds and legumes. Some of those foods also contain FODMAPs and gluten, which are problematic for some. Check out the Best Ever Poop Plan for plenty of low FODMAP alternatives. Our Superflora range are also good gluten-free and low FODMAP fibre sources. The shakes provide 7g of fibre per serve, whilst the Boosts and hot drinks provide 5g of fibre per serve. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/90f15857-7ea4-4284-833f-834ee81a98a5/Smoking%2C+alcohol+and+red+meat+increase+risk+of+bowel+cancer.jpg Blog - How fibre reduces colon cancer risk Quit smoking Smoking is a major risk factor for development of colon cancer. Tobacco exposure is also linked to increased risk of serrated polyps, a precursor to cancer that can be more difficult to spot during colonoscopies than other types of polyps. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/44eee0d3-4675-4add-bb23-dcf4d0dc7c14/Top+up+your+milk+to+reduce+bowel+cancer+risk.jpg Blog - How fibre reduces colon cancer risk Add a glass of milk or two Multiple studies have shown that dairy products and calcium supplements are linked to a decreased risk of bowel cancer. Consuming 400 grams of dairy products per day decreases risk by 15%. Similarly, the consumption of 200 grams of milk or 200mg of dietary calcium per day was associated with a 6% decreased bowel cancer risk. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/b9e383a7-49f1-43cc-aa3e-0714bcd4d689/Screening+from+45.jpg Blog - How fibre reduces colon cancer risk The eligible age range for the program in Australia has changed from 50 to 45 years. Eligible Australians aged 45 to 74 can now receive a free test kit every two years. People aged 45 to 49 can request their first kit here, while those aged 50 to 74 will continue to automatically receive their kits in the mail. https://www.noisyguts.com/blog/findingflavouronthelowfodmapdiet monthly 0.5 2025-10-07 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e8320969-f0d0-4890-bd54-bfd36f6dc80d/is+ginger+low+fodmap.png Blog - From Bland to Brilliant: How to use low fodmap herbs &amp; spices safely Is ginger low fodmap? Recommended serving size: according to the Monash Fodmap App, fresh ginger is low fodmap at 5g (or 1 teaspoon). The Fodmap Friendly App gives a little more away, reporting that no fodmap content is detected in raw ginger and therefore it can be eaten freely, without restriction. The science: Ginger root has been used for centuries to aid digestion, reduce inflammation and calm nausea (but just don’t mention sucking fresh ginger slices as a remedy for morning sickness to Jo or Mary - some memories never fade). The flavour and aroma of ginger are attributed to chemicals such as gingerols, shogaols, zingerone and paradols, and it also contains vitamins B and C, potassium, manganese, magnesium and copper. A 2024 systematic review found that ginger supplementation reduced gut discomfort in IBS patients. But the optimal dose and duration of ginger supplementation required is still up for debate. Most randomised controlled trials (RCTs) investigating ginger for IBS or functional gut disorders used 1–2 grams of ginger powder per day, usually in capsule form, split into 2–3 doses. (See Rahnama et al, 2012, 2g per of powdered ginger capsules shown to improve IBS symptoms in some participants and Hu et all, 2022, 1.2-2g per day of powdered ginger improved nausea and upper gut discomfort). How to use it: Fresh ginger in stir fries, grated into soups, or blended into smoothies. Ginger tea is also safe and, some say, soothing - but it’s simply just not my cup of tea! My friend’s mum used to add ginger into her water bottle to aid with car sickness. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/7a4aebf7-e788-46e4-96a4-8af04e265c9d/is+tumeric+good+for+ibs.png Blog - From Bland to Brilliant: How to use low fodmap herbs &amp; spices safely Turmeric and IBS Recommended serving size: ground turmeric is low fodmap at 1 tablespoon (10g). The science: Curcumin, the active compound in turmeric, has anti-inflammatory properties. Recent trials (2023–2024) suggest turmeric may improve abdominal pain and bowel regularity in IBS. Animal studies strongly support its anti-inflammatory and antioxidant effects, and small human trials indicate that turmeric (either on its own but more often combined with other ingredients like fennel oil, peppermint oil, or vitamin D) can reduce IBS symptoms. In one pilot study (Bundy et al, 2004), turmeric alone reduced IBS symptoms by up to 60%. Turmeric is generally safe and well-tolerated, even at high doses, though very large or long-term use may occasionally cause digestive distress. The main limitation in the science is that only a handful of human studies exist, so while turmeric looks promising as a gut-friendly option, larger and more rigorous trials are still needed to confirm how effective it truly is for people with IBS. How to use it: Sprinkle on roasted veggies, add grated or powdered turmeric to curries, or blend into a turmeric latte (just swap cow’s milk for almond or lactose-free milk). https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/b4a19fe0-9e0e-48ed-96ce-d146ca592ed5/garlic+and+onion+big+ibs+flavour+challenge.png Blog - From Bland to Brilliant: How to use low fodmap herbs &amp; spices safely Garlic & Onion: Recommended serving size: Garlic and onion are concentrated sources of fructans and can trigger gut health symptoms even in very small doses. How to use alternatives: Use garlic-infused oil or onion-infused oil – fodmaps are water-soluble but not oil-soluble, so you get the flavour without the symptoms. Learn how to make your own garlic-infused oil here Try asafoetida powder (a traditional Indian spice). According to the Monash App, the recommended low fodmap serving size is 1/4 teaspoon (2g) while the Fodmap Friendly App says that no fodmaps are detected in the spice. Stock up on chives and the green tops of spring onions, both safe alternatives and easily grown in pots. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/de1c91cf-04ef-46b2-8fb0-4843b9099192/other+low+fodmap+spices.png Blog - From Bland to Brilliant: How to use low fodmap herbs &amp; spices safely Under-Rated IBS-Friendly Spices Sumac: (a red berry spice with a tart, smoky and floral flavor) is low fodmap at 1 teaspoon (2g). Adds a tangy lemon-like flavour and is great on roasted meats, fish or salads. Cinnamon: low fodmap at 1 teaspoon (2g). Adds warmth to sweet and savoury dishes. Early evidence suggests it may help regulate blood sugar, which is relevant for IBS sufferers with overlapping metabolic concerns. We’ve added it to our new Gut-friendly Chai for it’s beautiful aroma. Pepper & Chilli: Both black pepper and small amounts of chilli (Monash App: red chilli <28g) are generally tolerated, but chilli can worsen symptoms in sensitive guts due to capsaicin. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/2ae8e228-50c6-4a0a-b447-f2ea8c2467c6/fresh+herbs+are+low+fodmap.png Blog - From Bland to Brilliant: How to use low fodmap herbs &amp; spices safely Fresh Herbs Basil, coriander, parsley, rosemary, thyme, dill, oregano - all naturally low fodmap, no serving size restriction. Mint: Especially good for digestion. Peppermint oil is even used in IBS therapy because it relaxes gut muscles and reduces cramping. How to use them: Toss into salads, blend into pesto (swap garlic for chives or infused oil), or sprinkle fresh at the end of cooking to boost flavour. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/0f4d7ee5-2090-45e6-a6e7-e49c4c1d0406/actionable+tips.png Blog - From Bland to Brilliant: How to use low fodmap herbs &amp; spices safely Actionable Tips Build a spice rack around low fodmap staples: ginger, turmeric, sumac, cinnamon, cumin, coriander, black pepper, chilli flakes. Experiment with infused oils: garlic-infused olive oil is a game changer for pasta, roast veggies, and dressings. Use commercial brands sparingly at first to determine your flavour tolerance. Use herbs in abundance: don’t just garnish - use them as a base ingredient. A handful of parsley or basil can transform a dish. And do grow your own to keep costs down. Keep the Monash Fodmap App handy to check serving sizes before experimenting. Batch-cook spice blends: make a “safe curry mix” or “taco mix” with low fodmap spices so weeknight meals stay easy. Try our Gut-friendly Five Spice Aromatic Chai for a fragrant blend of ground cinnamon, cardamon, ginger, cloves and nutmeg. Plus prebiotic fibre and probiotics your gut will love. https://www.noisyguts.com/blog/grandfinalsurvivalguide monthly 0.5 2025-09-23 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/6cb676c0-4527-4540-bcf7-e6b42a6d342f/Low+fodmap+food_grand+final+2025.png Blog - Low FODMAP Game Day Guide: food &amp; drink swaps for the grand final! - The pre-game warmup: know your triggers Just like the players need a solid warm-up, so does your gut! Before diving into grand final day festivities, take a moment to remind yourself of the usual culprits that might leave you running to the bathroom before halftime. No, you don’t have to know your EXACT triggers before game day arrives but you do need to think about foods that are red flags. Common high fodmap offenders at many sports day celebrations include: Onion and garlic (hello, BBQ sauces and dips!) Bread rolls (most commercial varieties contain fructans) Dips & dairy (like that ooey-gooey, irresistible soft-cheese platter) Beer (a double-whammy for bloating and discomfort) But don't stress. We’ve got plenty of low fodmap alternatives to keep you in the game without sacrificing the fun. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/fc84d64e-4088-4b54-b84c-7d7104dcf1b9/Screen+Shot+2024-09-23+at+6.59.09+pm.png Blog - Low FODMAP Game Day Guide: food &amp; drink swaps for the grand final! 4. A winning cheese platter Cheese is often seen as a no-go zone for those with gut issues, but many hard cheeses are actually low fodmap! Cheddar, brie, and camembert in small quantities can be enjoyed safely. Pair these with gluten-free crackers and some fresh fruit/veggies for a platter that’ll make everyone happy, gut or no gut issues. If you’re not sure which cheese to go for, a general rule of thumb is to avoid any cheese that looks like you can stick your thumb into! 5. Low fodmap snaggers on the BBQ If a BBQ is part of your Grand Final ritual, you can still enjoy a snag or two. Look for sausages that are free from fillers like breadcrumbs and high fodmap seasonings. Opt for plain beef or chicken sausages, and enjoy them in gluten-free buns with fodmap friendly sauces like tomato sauce (without garlic or onion). But if you’re buying, remember to check the ingredient labels forensically. Most options I found in the meat section at Woolies contained either roast garlic, minced garlic, pea fibre or dehydrated onion. Perhaps try your local butcher for more gut-friendly options. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/8bf582f5-c824-413f-a124-105be6c627d7/gut+health+coaching+tips+for+game+day.png Blog - Low FODMAP Game Day Guide: food &amp; drink swaps for the grand final! Gut health coaching tips Preparation is key – just like sports teams spend months training, you can spend a bit of time prepping for a gut-friendly Grand Final day. Here are some quick tips to make the day smooth sailing: Eat before the party: If you know there won’t be many low fodmap options, have a filling, gut-friendly meal beforehand to avoid temptation. That way, you can enjoy a small portion of your favourites without overindulging. Bring your own snacks: It’s a game day! Just like the players have backup plans, so should you. Bringing along your own low fodmap snacks, like our favourite low fodmap protein balls or some homemade treats, will keep you satisfied and safe. And don’t be afraid to bring a share plate. With so many low fodmap recipes in our free library, you’ll find something that will wow your teammates. Don’t skip your supplements: If you’ve got your gut health routine down pat, make sure you don’t forget them on the big day. Whether it’s lactaze enzymes or your daily dose of Superflora, keeping your gut in check starts before the whistle blows. Don’t change your routine too much on game day. Stick to what works! https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e71e1dc4-178f-4a46-a842-36601819f6a5/tight+banana+smoothie+vanilla.png Blog - Low FODMAP Game Day Guide: food &amp; drink swaps for the grand final! Extra time: recovery tips Let’s face it – no one’s perfect, and sometimes the excitement of the game (or a cheeky extra sausage) can mean your gut takes a hit. Here’s how to manage post-Grand Final day if your gut is feeling the strain: Hydrate: Drinking plenty of water helps flush out any extra fodmaps that might be lingering in your system. Hydration is key to recovering quickly. Gentle movement: A light walk the next day can help your digestion get back on track. It’s also a great way to ease any tension if the game didn’t go your way! Go easy on your gut: In the days following the Grand Final, focus on eating low fodmap, easily digestible meals. Think grilled chicken, steamed veggies, and a soothing bone broth to help your gut reset. And don’t forget that you can get your gut back on track with your favourite Superflora. https://www.noisyguts.com/blog/lowfodmapspringfruitandvegetables monthly 0.5 2025-09-20 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/162798f8-6d2e-40e3-a2ef-a39538a08ce5/low+fodmap+fruit+spring+2025.png Blog - Low FODMAP Spring Fruit and Vegetables: What to Eat This Season - Low FODMAP Spring Fruits (with serving sizes) Strawberry season is finally underway - a little later than usual but the sunshine has been most welcome by growers in WA and Queensland. Lusciously fragrant and sweet, strawberries are available in 250–500g punnets for $4–$6, depending on size and quality. According to the Monash Fodmap App, a low fodmap serving size is 5 medium strawberries. Here are some low fodmap recipes you can try - make this strawberry chia pot for breakfast or simply enjoy strawberries dipped in dark chocolate for dessert (my personal fav). https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/ed73ea1e-860f-4ec7-851d-3174ea240c65/low+fodmap+veggies+spring+2025.png Blog - Low FODMAP Spring Fruit and Vegetables: What to Eat This Season - Low FODMAP Spring Vegetables (with Serving Sizes) Asparagus is in season AND the low fodmap serving size has been updated from 2/3 of a spear to 3 spears (42g) so knock yourself out!! In other good news, seasonal eggplant (75g), lettuce, potatoes, broccoli (heads only, 75g) and snow peas (75g) can be enjoyed by fodmappers. Tomato supplies are increasing as the weather warms up but they’re still a little pricy, which is great for fodmappers because the low fodmap serving size was adjusted downwards. Think of all the money you’ll save by eating just ½ a tomato (65g). The recommended low fodmap serving size of cherry tomatoes remains at 5. Don’t despair fodmappers – we’ve got a tomato soup recipe that will delight whatever the season! https://www.noisyguts.com/blog/how-female-hormones-affect-gut-symptoms monthly 0.5 2025-11-11 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/532bbd24-2fc6-493e-903e-71cb9cdbd732/IBS+is+1.5+to+3+x+more+vommon+in+women.jpg Blog - How female hormones affect gut symptoms The fact that functional gut disorders such as irritable bowel syndrome are so much more common in women than men (1.5 to 3 x higher in women), gives us a hint that ovarian hormones influence our gut health. Women also suffer with IBS symptoms most from the teenage years until the mid-40s, when levels of ovarian hormones drop off. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/08fb6c31-e9fb-4ebf-8312-1fae89272ad9/GI+symptom+change+over+the+ovarian+cycle.jpg Blog - How female hormones affect gut symptoms - Make it stand out A stylised diagram showing how gut symptoms typically change over the ovarian cycle - diet and lifestyle factors may change this. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/2c15528e-01e6-4312-b598-c11ad56a1a90/The+teenage+years+are+a+great+time+to+learn+about+gut+health+habits.jpg Blog - How female hormones affect gut symptoms However, these years can be a great time to build good habits to promote gut health: plenty of plant foods (fruit, veggies, nut, seed and legumes) to provide soluble and insoluble fibre, regular exercise, relaxation and hydration. These all promote a healthy gut microbiome, with knock on effects for female hormones as we saw in Eloise’s blog. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/8ac6b0fa-3095-48a6-823b-32b602819489/Constipation+and+reflux+increase+in+late+pregnancy.jpg Blog - How female hormones affect gut symptoms However, many women experience an increase in constipation and bloating during the later months of pregnancy due to rising progesterone which slows gut transit times. This effect occurs through progesterone's direct interaction with smooth muscle cells in the GI tract, altering contraction and relaxation pathways. Increasing a mix of both soluble and insoluble fibre in your diet, along with staying hydrated and taking gentle exercise like walking can help. Check out our Best Ever Poop Plan for great fibre sources. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/4d248207-b9a4-42fb-9fd2-05e4b622baca/symptoms+improve+after+menopause.jpg Blog - How female hormones affect gut symptoms In later life the decrease in ovarian hormones, particularly oestrogen after menopause mostly leads to a decrease in IBS symptoms. However, some researchers have reported an increase in gas and excessive flatulence in post-menopausal women. The prevalence of constipation also tends to increase as we age. Oh joy! https://www.noisyguts.com/blog/why-we-dont-use-artificial-sweeteners monthly 0.5 2025-09-02 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/ef69b97c-99c6-4d05-956a-69035b1c2de0/Polyols+can+cause+IBS+symptoms.jpg Blog - Why we don’t use artificial sweeteners Polyols are sugar alcohols that include sorbitol. They are found naturally in some fruit and vegetables. Artificially produced polyols are also added to some foods and are often found in sugar-free chewing gums, mints and lollies. You can spot them on the ingredient list as sorbitol (E420), mannitol (E421), maltitol (E965), xylitol (E967) and isomalt (E953). https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/fc02d4dc-78dd-4c8b-a648-823c1cc82b39/artificial+sweeteners+can+disrupt+the+gut+microbiome.jpg Blog - Why we don’t use artificial sweeteners A recent review (link below) examined the effects on the gut microbiome of four different types of non-nutritive sweeteners: the artificial sweeteners acesulfame K (Ace-K), aspartame, sucralose and saccharin, plus stevia which is a natural, but highly processed sweetener. The researchers found that many animal studies report a decrease in beneficial bacteria like Bifidobacterium and Lactobacillus, and an increase in harmful strains such as Clostridium difficile and E. coli, potentially leading to inflammation and gut imbalance. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/43541cde-c363-4ffa-9c7f-6f6bcfb270af/Artificial+sweeteners+are+linked+to+a+risk+of+diabetes.jpg Blog - Why we don’t use artificial sweeteners The researchers found that drinking just one can of artificially sweetened soft drink a day may increase the risk of developing type 2 diabetes by 38 per cent. Surprisingly, that risk is even higher than for those who consume sugar-sweetened beverages, such as regular soft drinks, where the risk was found to be 23 per cent higher, although the difference between the two was not statistically significant. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/0c4786e6-daa3-402e-808d-edbff859fd0d/Artificial+sweeteners+taste+weird.jpg Blog - Why we don’t use artificial sweeteners They simply taste weird, for example many people find that Acesulfame-K (Ace-K) has a bitter aftertaste. Similarly, we find that stevia, which technically is a natural sweetener although highly processed, leaves a very strong aftertaste. We want our products to taste good, so that you are happy to enjoy them daily…and let the gut health benefits accrue. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e7142457-a7cb-421e-bc62-401fea78d46d/enjoy+them+daily.jpg Blog - Why we don’t use artificial sweeteners It tastes great. We don’t use a lot, so are products aren’t overly sweet and it lets the other ingredients, such as the cocoa, or real fruit powders shine through. If you want your shake or hot chocolate a little sweeter, we recommend adding a dash of maple syrup. https://www.noisyguts.com/blog/runningandibs monthly 0.5 2025-08-26 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/29328750-881e-457a-ba4b-c2ca0d3f7e88/watch+your+fuel.png Blog - Running with IBS: How Exercise Can Actually Improve Symptoms 1. Watch your fuel Skip sports gels, isotonic drinks, fruit juices and energy chews. Most are packed with high fodmap sugars like fructose and/or polyols. If your require mid-run fuel, test options such as stuffed dates, along with certified low fodmap protein bars and lollies. And make sure you’ve thoroughly gut-tested your race day fuel during training. Smart fuel tip: Superflora Gut Health Shakes are certified low fodmap, gentle on the stomach, and contain prebiotic fibre + probiotics. With 25g+ of protein, they make a great post-run recovery shake without triggering symptoms. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/d8372e63-f403-4cae-a4ae-ebc3372a6c55/stay+hydrated.png Blog - Running with IBS: How Exercise Can Actually Improve Symptoms 2. Stay hydrated Dehydration is a recipe for cramps and gut flare-ups. Water is always best. If you need electrolytes, choose low fodmap-certified options, if you can find them. I get it! There’s so much hype about ‘natural electrolytes’ in coconut water. Coconut water is tempting but the recommended low fodmap serving size is only 100ml which isn’t going to get you far unless you dilute it with water. I tend to alternate between water, home-made gels and frozen Hydralytes. Most Hydralyte drinks are made with glucose and electrolytes without high fodmap sweeteners. Avoid anything with fructose, honey and agave as sweeteners, and any “hydrating” drinks with ingredients that end in '‘-ol’ like sorbitol, mannitol or xylitol. And test, test, test during training runs. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/2b55a4a1-0b71-4c50-8581-2cfc0ab0cd35/time+your+meals.png Blog - Running with IBS: How Exercise Can Actually Improve Symptoms 3. Time your meals The blanket rule regarding food timing is to avoid eating 60-90 minutes before a run to prevent bloating, hiccups or reflux. But does this advice work for runners with IBS? Typically, fermentable carbohydrates take 2-3 hours to reach the lower intestine where they ferment and cause trouble. But studies show that gut motility can increase by up to 30% during moderate to vigorous exercise, meaning foods may move faster into the large intestine, potentially triggering gas, bloating, or urgent bowel movements sooner than expected. And just to complicate things further, running shunts blood away from your gut and into your muscles, slowing digestion - while at the same time speeding up gut motility lower down. This mismatch helps explain why reflux, bloating, or urgent toilet stops can appear suddenly and without warning during a run - regardless of how careful you are. What fun! That’s why smaller, lighter meals or snacks (such as bananas) are better tolerated before a run. But have I mentioned that you’ll need to test, test, test during training runs??!! Nothing new on race day. Ever. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/fe34576b-b560-46a2-82a8-8fd65b472762/plan+for+emergencies.png Blog - Running with IBS: How Exercise Can Actually Improve Symptoms 4. Plan for emergencies Even with the best preparation, IBS can still catch you off guard mid-run. That’s why planning for emergencies is key. Research shows that up to 30–50% of runners experience some form of “runner’s gut” - from cramping to urgent bathroom stops - and the risk is even higher in people with IBS. A smart strategy is to map out your route in advance using Google Maps so you know where public toilets are located. And for peace of mind, keep a small “disaster kit” handy: a change of clothes, wet wipes and toilet paper in the car, and even a pack of tissues in your running backpack. Most of the time, you won’t need it - but just knowing it’s there can reduce anxiety and make running feel more manageable. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/df391c1b-3e83-4628-a34f-ceb1f7d9bf45/manage+caffeine.png Blog - Running with IBS: How Exercise Can Actually Improve Symptoms 5. Manage caffeine & triggers Caffeine is a double-edged sword: yes, it can improve performance but also trigger urgent bowel movements. Test your tolerance on training days, well ahead of race day. If you have a long run planned, try taking a caffeine gel in the second half of your race – this might allow you to benefit from the caffeine but give you enough time to get to the finish line without a bathroom break. The impact of caffeine is so individual but us IBS-peeps tend to have good intuition about our own tolerance level so listen to your gut! https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/a1986dc6-9265-4dad-9465-4e139ad110fc/running+IBS+and+iron.png Blog - Running with IBS: How Exercise Can Actually Improve Symptoms 6. Don’t forget iron & energy If you’re following a long-term low FODMAP diet, it’s worth keeping an eye on your iron intake during training. Iron plays a crucial role in transporting oxygen to your muscles via haemoglobin, and low levels are strongly linked to fatigue and reduced endurance. In fact, studies show that up to 20–25% of female athletes experience iron deficiency, which can significantly impair running performance and recovery. Endurance training itself also increases your iron needs, as foot-strike impact and gut irritation from running can contribute to small but chronic iron losses. Alongside iron-rich foods, don’t neglect your energy stores: gut-friendly carbs such as red rice, gluten-free pasta, or sourdough spelt are excellent options for pre-race carb loading. Balancing iron and carbohydrate intake can make the difference between running out of steam mid-race and finishing strong. https://www.noisyguts.com/blog/unravelling-the-connection-between-female-hormones-and-the-gut-microbiome monthly 0.5 2025-08-15 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/d694e5a5-a4a4-4dbd-adea-e8e6df98e3ce/4+3+Eloise+Charleson+Naturopath.jpg Blog - Unravelling the Connection Between Female Hormones and the Gut Microbiome Most people think of estrogen and progesterone when talking about female hormones, and of probiotics when talking about gut health. When I help women recover their hormonal balance with food, nutrition and herbal medicine, addressing gut microbiome balance is an integral part of the strategy. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/79e71617-1549-4269-a4a3-2e6fdde95281/Microbiome+3+4.jpg Blog - Unravelling the Connection Between Female Hormones and the Gut Microbiome The gut microbiome refers to the trillions of bacteria, fungi, and other microbes that live in the gastrointestinal tract. These microbes help: Digest food Synthesize vitamins Regulate the immune system Protect against pathogens But there’s more, your gut microbiome also communicates with your endocrine system, which produces and regulates hormones throughout your body. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/6ecf4a13-24e3-410b-a301-c7457abd1927/Prebiotoc+and+probiotocs+foods+-+muelsi+berries+and+yoghurt.jpg Blog - Unravelling the Connection Between Female Hormones and the Gut Microbiome Eat More Fibre Supports beneficial gut bacteria Promotes estrogen detox through regular bowel movements Add Prebiotics and Probiotics Prebiotics (like garlic, onions, bananas) feed good bacteria Probiotics (like yogurt, kefir, fermented foods) replenish beneficial strains https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/6ed98426-ca64-4571-8b14-efae28dc197b/Rebalance+your+gut+mictrobiome+and+hormones.jpg Blog - Unravelling the Connection Between Female Hormones and the Gut Microbiome Your gut and hormones are in constant conversation, and when one is off, the other follows. For women, maintaining a balanced gut microbiome can improve everything from menstrual regularity and mood to digestion and long-term metabolic health. I ask my clients to think of their gut as more than their digestive system, it’s a hormonal partner, emotional barometer, and critical piece of their overall well-being. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/7615c706-1937-4c25-835d-7c9397cfb470/Eloise+4+5.jpg Blog - Unravelling the Connection Between Female Hormones and the Gut Microbiome Yours in health, Eloise Charleson Eloise consults from the Subiaco Naturopath Clinic on Rokeby Rd. To make a booking with Eloise phone 93811468 or click BOOK ONLINE. https://www.noisyguts.com/blog/whichmilkislowfodmap monthly 0.5 2025-08-20 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/6dcdeafc-3b8b-4a33-a019-1a530c1780b6/how+much+milk+can+I+drink+on+the+low+fodmap+diet.png Blog - Which milk is best for your gut? A guide to low fodmap &amp; gut-friendly milk alternatives - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/bc1195a1-c736-4c6b-8a59-259115eb8cf1/cows+milk.png Blog - Which milk is best for your gut? A guide to low fodmap &amp; gut-friendly milk alternatives Cow’s milk (regular) Regular cow’s milk is nutritious but high in lactose, making it unsuitable for those with IBS or on a low FODMAP diet - unless you want to stick to a really, really small serving size. Lactose-free milk has a similar taste and texture, minus the lactose. This is your best bet if you want to stay dairy-based without triggering symptoms. Here’s how you can save money by making your own lactose-free milk → Our favourite combo is Superflora French Bean Vanilla blitzed with lactose-free milk! Why? Because it’s just an easy, slightly sweeter swap. In a week, you wont even notice the difference. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/923f711f-a8b7-4015-9435-a9535fd9b130/soy+milk.png Blog - Which milk is best for your gut? A guide to low fodmap &amp; gut-friendly milk alternatives Soy milk (protein-based) Soy milk made from soy protein (not whole soybeans) is Monash-approved in 250ml servings. It’s high in protein, fortified with calcium, and gut-friendly. In our taste-test (see results below) Mary was pleasantly surprised by the soy milk. She feels that soy milks have come along way since her last taste-test and can see it working well in her coffee and cereal. It’s definitely creamy but less heavy and textural than it used to be decades ago. Given the price and nutritional profile, soy is definitely worth trying (or re-trying if it’s been a while). https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/549b0f6a-e183-4d3e-b8af-4185b9801f67/oat+milk.png Blog - Which milk is best for your gut? A guide to low fodmap &amp; gut-friendly milk alternatives Oat milk Oat milk is creamy and sweet-ish but only low fodmap in small amounts. Stick to <105ml if you’re in the elimination phase. In a serving size of 1/2 cup, oat milk contains fructans and galacto-oligosaccharides. Oat milk has gained immense popularity as a milk replacement in Australia with the market now worth $196M per year. But to be honest… Mary and Jo were left scratching our heads at the popularity of oat milk after the taste-test and given the low fodmap serving size and its nutritional profile, we both agree that there are better options. But we get that we’ve probably just offended all those Aussies that love their oat-milk lattes! https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/51d15379-b136-4556-bc0f-fb5c54960b6d/tiger+nut+milk+lite.png Blog - Which milk is best for your gut? A guide to low fodmap &amp; gut-friendly milk alternatives Tiger nut milk Despite the name, tiger nuts are actually tubers—not nuts—so this milk is nut-free and potentially great for sensitive guts. Earthy, creamy, and gaining popularity fast - particularly now that there are local manufacturers! And it’s certified low fodmap! On the plus side, tiger nut milk has a FANTASTIC sustainability record (woot!) and an equally impressive nutritional profile. But… keep reading for our thoughts about the taste. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/64e69b47-1730-47fb-acc8-6929ff12f68a/is+almond+milk+low+fodmap.png Blog - Which milk is best for your gut? A guide to low fodmap &amp; gut-friendly milk alternatives Almond milk A lighter option with a gentle, nutty taste. Lower in protein but good for those avoiding soy or dairy. Almond milk remains low in fodmaps in a serving size of up to 500g (2 cups). While its nutty taste is distinctive, its texture is smooth and creamy – making it a good option for coffee, cereal and cooking. For those worried about the taste being over-powdering, both Mary and Jo described it was neutral in flavour. And it’s really widespread so easy to access and affordable, but… given the nutritional profile, we think there are better options. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/2527ef85-1b22-4b8b-ae10-f1d77bde6d4a/coconut+milk+milk.png Blog - Which milk is best for your gut? A guide to low fodmap &amp; gut-friendly milk alternatives Coconut milk (UHT, Long-Life Carton) Tropical and rich, but not very filling. Best enjoyed in smaller amounts or blended with other low fodmap options due to its sorbitol content. Because the recommended low fodmap serving size is low-ish, many people combine it with almond milk. The taste is undeniable so this is not a milk that you can disguise. If you don’t like coconut, then keep looking. https://www.noisyguts.com/blog/lowfodmapsoup monthly 0.5 2025-07-30 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/b6a1048b-9a37-4e59-9d15-768e1026d5ec/chicken+and+corn.png Blog - Soup season is here! 1. Chicken & corn soup Our take on a classic, this version uses low fodmap chicken stock, tender shredded chicken and sweet bursts of corn. We've swapped out onion for the green tops of spring onions and added ginger for a comforting kick. It’s thick, soothing, and ready in under 30 minutes. Bonus: it’s hearty enough to qualify as a real meal (looking at you, soup-deniers). Check out the recipe here https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/8eb8fe47-5197-4bd3-aa68-fa3bc0dc7a24/pumpkin+and+chickpea.png Blog - Soup season is here! 2. Pumpkin & chickpea soup Yes, chickpeas can be low fodmap - as long as you use canned and rinse them well. This recipe is creamy and satisfying, with a subtle Moroccan twist thanks to warming spices like cumin and smoked paprika. It’s the kind of soup that converts even the most committed meat-eaters (and may even silence those claiming “soup isn’t dinner”). Check out the recipe here https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/64206ddc-d925-444f-8499-575798bb9b1b/carrot+orange+and+ginger.png Blog - Soup season is here! 3. Carrot, orange & ginger soup This one’s sunshine in a bowl. Naturally sweet carrots meet zingy orange and the warming heat of fresh ginger. We know it sounds fancy, but it’s dead simple to make. Plus, the vitamin C hit is perfect if your household has entered its fifth round of “sniffles season.” Check out the recipe here https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/466a138f-a9e5-45a6-9789-5f53efd9350b/lemon+chicken.png Blog - Soup season is here! 4. Lemon chicken soup Bright, zesty and deeply satisfying, this one’s our Mediterranean-inspired hug-in-a-bowl. The lemon lifts the chicken beautifully, and we use rice for bulk and body - because watery soup is the main argument for Team Entrée. A dash of thyme and a pinch of oregano keep things herby and warm without triggering tummy troubles. Check out the recipe here https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/177f49ad-bf34-4cff-ac86-a946eb7e0217/Tomato.png Blog - Soup season is here! 5. Winter warmer tomato soup Rich, red, and deeply comforting - without the bloating. This soup gets its depth of flavour from slow-cooked tomatoes, garlic-infused olive oil (a fodmap-friendly garlic alternative!), and a sprinkle of basil. Serve with toasted gluten-free sourdough or lactose-free cheese on top for a full-bodied winter feast. Check out the recipe here https://www.noisyguts.com/blog/gentle-ways-to-ease-constipation-for-sensitive-tummies monthly 0.5 2025-07-15 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/a388d9d8-fa6c-472c-9c82-1ccf2fd872f4/Reduce+constipation+naturally+by+staying+hydrated.jpg Blog - Gentle Ways to Prevent Constipation for Sensitive Tummies 1. Stay Hydrated Dehydration is a common culprit behind constipation. Your body needs enough water to keep things moving smoothly. Exact needs vary based on activity levels and climate, and we’d generally say drink to thirst. However, as we age, our thirst signals can become less reliable, so it’s important to be more mindful of hydration. A good starting point is 30ml per kg of body weight per day. Keep a water bottle handy and sip throughout the day! https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/a21fb6e5-3643-47b5-acf7-d2f1028c50d5/Reduce+constipation+naturally+by+exercising.jpg Blog - Gentle Ways to Prevent Constipation for Sensitive Tummies 2. Get Moving Physical activity plays a big role in gut health. A simple walk after meals can stimulate digestion and encourage movement through the intestines. Regular exercise helps keep your gut active and functioning optimally. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/4cb4a5f3-1a9e-4d82-9cf6-cae1863ffd8a/Reduce+constipation+naturally+by+eating+2+kiwi+fruit+per+day.jpg Blog - Gentle Ways to Prevent Constipation for Sensitive Tummies 3. Kiwi Fruit – A Natural Gut Hero Kiwi fruit is a powerhouse when it comes to preventing constipation. Clinical trials have shown that eating two kiwis per day can significantly improve bowel movements. This is likely due to their unique fibre content and natural enzymes. Whether you prefer gold or green kiwis, eating them with or without the skin is up to you - both ways work! https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/9319e803-4035-4198-8476-0b9689dbd5b8/Reduce+constipation+naturally+by+using+a+squatty+potty.jpg Blog - Gentle Ways to Prevent Constipation for Sensitive Tummies 4. Pooping Posture Matters Did you know that your sitting position can affect how easily you go? Using a footstool or a Squatty Potty helps mimic a natural squatting position, which straightens the colon and makes elimination smoother. If you’ve been struggling, adjusting your posture might be the additional strategy you need! https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/abdadc1e-5cfe-4f07-bbda-d0af9bc99cc7/Reduce+constipation+naturally+by+upping+your+fibre.jpg Blog - Gentle Ways to Prevent Constipation for Sensitive Tummies 5. Fibre-Rich Foods Beyond kiwi fruit, a variety of plant-based foods can help combat constipation. The key is getting a mix of soluble and insoluble fibre: Soluble fibre absorbs water, softening stools. Insoluble fibre adds bulk, helping things move along. Check out the Best Ever Poop page for great fibre-rich food ideas! https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/5cba9a87-74fe-4a3f-850e-9ace8406e315/Reduce+constipation+gently+by+using+magnesium+citrate.jpg Blog - Gentle Ways to Prevent Constipation for Sensitive Tummies 6. Magnesium – A Gentle Laxative Magnesium citrate is a fast-acting and effective way to relieve constipation. It works by drawing water into the intestines, softening stools, and making them easier to pass. If you’re looking for a gentle laxative option, magnesium might be worth adding to your routine. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/251e60c6-4540-45a7-90c7-8540b9c39766/Reduce+constipation+naturally+with+a+hot+drink+in+the+morning.jpg Blog - Gentle Ways to Prevent Constipation for Sensitive Tummies 7. A Hot Drink in the Morning A warm beverage—especially coffee—can stimulate the gastrocolic reflex, triggering movement in the gut. This happens through the release of digestive hormones (CCK and gastrin) and the stretching of the stomach. If you’re struggling with sluggish digestion, a hot drink first thing in the morning might help kickstart your system. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/d4a6599d-a8c0-4c6d-8f64-bfcab0418240/Reduce+constipation+naturally+by+including+fat+and+protein+in+your+breakfast.jpg Blog - Gentle Ways to Prevent Constipation for Sensitive Tummies 8. Ensure your Breakfast includes Fat and Protein Similarly, fat and amino acids also stimulate the CKK cells in your small intestine triggering strong propulsive movements further along the gut. Just what you need to get things moving. Opt for full-fat, lactose-free yoghurt with your muesli and add a little peanut butter to your porridge or a splash of olive oil (or butter) to your eggs on sourdough toast. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/0a8ea39b-e256-4d04-b65e-de8294b2f82d/Reduce+constipation+naturally+by+cutting+out+alcohol.jpg Blog - Gentle Ways to Prevent Constipation for Sensitive Tummies 9. Reduce Alcohol Alcohol can dehydrate the body and disrupt digestion. It reduces the secretion of antidiuretic hormone (ADH), leading to increased urination and fluid loss. Additionally, high-alcohol drinks (above 15%) can slow gut movement, while lower-alcohol drinks (like beer and wine) may actually speed things up—sometimes leading to diarrhoea in the short term. For those with IBS, alcohol is probably best avoided altogether. We have plenty of alcohol-free options in our blog on low FODMAP cocktails. https://www.noisyguts.com/blog/natural-ways-to-beat-diarrhoea monthly 0.5 2025-09-29 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e184613a-96de-457f-b5e3-f89ec7114a06/Soluble+fibre+can+help+to+reduce+diarrhoea+in+IBS.jpg Blog - Natural Ways to Beat Diarrhoea: Achieve Regularity without the Rush 1. Increase Your Intake of Soluble Fibre Soluble fibre is a type of fibre that dissolves in water and forms a gel-like substance in the gut, which can help bulk up the stool and slow down its passage through the intestines. In contrast you may benefit from reducing intake of insoluble fibre (roughage), which can speed up gut transit and make things worse. Good sources of soluble fibre include oats, apples, carrots and psyllium husk and partially hydrolysed guar gum. Incorporating these foods into your diet can help reduce diarrhoea and promote regularity. Try our Daily Gut Health Boosts or Hot Chocolates with 5g of PHGG in every serve. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/2ccb4b40-6ea0-4c5c-bb17-130fca6b4d4d/Tip+to+reduce+diarrhoea+in+IBS+redice+caffeine+intake.jpg Blog - Natural Ways to Beat Diarrhoea: Achieve Regularity without the Rush 2. Cut Down on Caffeine Caffeine is a stimulant that can increase bowel movements and exacerbate diarrhoea. Reducing your intake of caffeinated beverages like coffee, tea and energy drinks can help manage your symptoms. Instead, opt for herbal teas or decaffeinated options to satisfy your cravings without the rush. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/2d66ed09-c7e7-46af-920c-6350d3df72ef/Tipe+to+reduce+diarrhoea+in+IBS+have+meals+at+regular+times.jpg Blog - Natural Ways to Beat Diarrhoea: Achieve Regularity without the Rush 3. Eat on a Regular Schedule Eating at consistent times each day can help regulate your digestive system. Try to have meals and snacks at the same time every day and avoid skipping meals. This can help train your gut to expect food at regular intervals, reducing the likelihood of diarrhoea. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/6b597251-36af-4aa6-aed0-cf8beb3181f8/Tip+for+reducing+IBS+diarrhoea+avoid+artificial+sweeteners.jpg Blog - Natural Ways to Beat Diarrhoea: Achieve Regularity without the Rush 4. Avoid Artificial Sweeteners Artificial sweeteners like sorbitol, mannitol, xylitol, and erythritol can cause digestive issues including diarrhoea in some people. Check food labels and avoid products containing these sweeteners. Instead, use natural sweeteners like raw cane sugar and maple syrup in moderation. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/0c65b81d-eb54-4609-a5d3-effa70f30eca/Tip+to+beat+diarrhoea+with+IBS++cut+out+lactose.jpg Blog - Natural Ways to Beat Diarrhoea: Achieve Regularity without the Rush 5. Try a Low Lactose Diet Lactose intolerance can contribute to diarrhoea and other digestive symptoms. If you suspect you may be lactose intolerant, try eliminating dairy products from your diet for a few weeks to see if your symptoms improve. There are many lactose-free alternatives available, such as almond milk (1 cup is also low fodmap), soy milk from soy protein (1 cup is also low fodmap), and lactose-free milk and yoghurt. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1b7e14e9-5cb3-492f-8c23-524f15c17d45/Tip+to+reduce+diarrhoea+drink+steadily+not+in+bursts.jpg Blog - Natural Ways to Beat Diarrhoea: Achieve Regularity without the Rush 6. Sip Water Steadily Drinking large amounts of water at once can overwhelm your digestive system and lead to diarrhoea. Instead, sip water continuously throughout the day to stay hydrated without overloading your gut. Aim for small, frequent sips rather than big gulps. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/88880221-395d-415b-b6b0-5d46180fbb6d/Tip+to+reduce+diarrhoea+in+IBS+reduce+fatty+food+intake.jpg Blog - Natural Ways to Beat Diarrhoea: Achieve Regularity without the Rush 7. Limit Fatty Foods Excessive fat intake can trigger rapid gut motility. When fat enters the small intestine, it is detected by specialised cells known as cholecystokinin (CCK) cells. These cells release the hormone cholecystokinin, which stimulates digestive enzyme secretion and gallbladder contraction to aid fat digestion. However, in individuals with IBS-D, this process can lead to excessive intestinal contractions, accelerating the movement of food through the digestive tract and resulting in loose stools and urgency. Reducing your intake of fatty foods (deep-fried food, pizza and cream), may help promote more stable digestion. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/fdaa3e9c-e6de-4876-a31d-6b8c1c66b13c/Try+the+low+FODMAP+diet+to+beat+diarrhoea.jpg Blog - Natural Ways to Beat Diarrhoea: Achieve Regularity without the Rush 8. Consider the Low FODMAP Diet The low FODMAP diet is a dietary approach that involves reducing the intake of certain fermentable carbohydrates that can trigger digestive symptoms in people with IBS. In particular, poorly absorbed, osmotically active molecules, such as fructose, polyols and lactose can increase water content of the small intestine with flow on effects. This diet can be complex, so it's best to work with a dietitian to ensure you're getting the nutrients you need while avoiding trigger foods. https://www.noisyguts.com/blog/gut-flares monthly 0.5 2025-07-08 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/63a986ec-38ff-496b-9a10-2a8560d275fd/eating+healthy_1.png Blog - Wah! Why does my gut flare up when I’m eating ALL the right things! Many people with IBS say, “I eat so healthily—why am I still bloated?” What’s going on? It’s a common and frustrating experience! Many foods that are considered “healthy” are high in FODMAPs. These fermentable carbohydrates pull water into the gut and are rapidly fermented by gut bacteria, producing gas. In people with IBS, this can lead to abdominal pain, bloating, and changes in gut motility, contributing to symptoms like constipation or diarrhoea. While people without IBS can usually tolerate FODMAPs, those with more sensitive guts may react strongly. The good news? A dietitian can help you pinpoint your triggers and find practical swaps to ease symptoms without over-restricting your diet. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/b656e6eb-1e81-4bd6-b85a-7aa42ed43e64/eating+healthy_3.png Blog - Wah! Why does my gut flare up when I’m eating ALL the right things! Are there specific “healthy” foods that are often problematic for people with IBS? Yes, plenty of “healthy” foods can cause symptoms in people with IBS. Common culprits include foods containing wheat or dairy, onion, garlic, lentils, apples, pears and cashews. These are all high in FODMAPs, which, as mentioned above, can ferment in the gut and cause uncomfortable symptoms like gas, abdominal pain, bloating, or changes in bowel habits. But this doesn’t mean these foods are harmful or need to be avoided forever. With the right guidance, you can figure out which foods affect your gut, and in what amounts, so you can manage symptoms without cutting out more than you need to. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/4c9194c8-d610-4921-9e0b-4331aa90893d/eating+healthy_2.png Blog - Wah! Why does my gut flare up when I’m eating ALL the right things! Do raw vegetables really cause more issues than cooked ones? For those with sensitive guts, yes, raw vegetables can be harder to digest. Cooking, blending, or mashing vegetables helps to break them down, making them gentler on the digestive system. While vegetables are still a key part of a healthy diet, it can help to prioritise cooked versions, eat smaller portions, and chew thoroughly. Everyone’s gut is different, so working with a dietitian can help tailor your approach while still meeting your nutrition needs. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/857f997e-7ca0-425b-998e-7accae67bbc7/eating+healthy_4.png Blog - Wah! Why does my gut flare up when I’m eating ALL the right things! What’s your view on food sensitivity testing for IBS? Most food sensitivity tests aren’t reliable for identifying IBS triggers. They often measure IgG antibodies, which reflect exposure to a food, not intolerance or sensitivity. While it might feel like a quick fix, these tests can lead to unnecessary food fears or overly restricted diets. Instead, the gold standard approach for managing IBS is working with a dietitian, often to explore the low FODMAP diet. This is far more accurate and empowering, helping you identify true triggers while keeping your diet as varied as possible. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/2b8636f9-a87f-422f-bbec-116de18ceafb/Eloise+dietitian.png Blog - Wah! Why does my gut flare up when I’m eating ALL the right things! What do you wish more people understood about “healthy eating” and gut health? I wish more people understood that healthy eating isn’t about strict rules or eating “perfectly.” For those with gut issues, trying to eat as “clean” or “healthy” as possible can sometimes backfire, leading to more symptoms, stress, and a strained relationship with food. Eating healthy is about flexibility, balance, and learning what works for your body. There’s no one-size-fits-all solution, and it’s okay to need guidance. Working with a dietitian can help you feel more confident with food while supporting your gut in a realistic, sustainable way. https://www.noisyguts.com/blog/lowfodmaproastchicken monthly 0.5 2025-06-09 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/cd83e205-0840-4e73-85ba-5c8038c31df0/roast+chicken+and+the+low+fodmap+diet.png Blog - Is supermarket roast chicken fodmap friendly? Let’s find out! A recent Australian media campaign by LiveLighter suggests picking up a supermarket roast chicken and coleslaw instead of fast food. The ad says: “Need a feed fast? A quick stop at the supermarket for a juicy roast chook and some ready-made slaw is a great start. It’s a low-cost, low-effort meal that is way more nutritious (and fast!) than fast food.” And while this might well be a healthier option compared to drive-thru burgers and chips, is it suitable for people following a low FODMAP diet? Let’s take a closer look. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/602f4384-6bc0-4ff8-b019-bfd9440d2900/fodmaps+in+store+bought+roast+chicken.png Blog - Is supermarket roast chicken fodmap friendly? Let’s find out! You might be surprised to find that many supermarket rotisserie chickens are hiding gut-irritating ingredients. Here's a breakdown of popular roast chicken options in Australia and what they contain: COLES Homestyle Roast Chicken Ingredients: RSPCA Approved Chicken (84%), Marinade (9%) [Water, Salt, Sugar, Tapioca Starch, Plant Fibres (Bamboo, Pea, Psyllium Husk), Natural Flavouring (Milk), Spice Extract (Celery), Herb Extract (Rosemary, Sage)], Stuffing Core (6%) [Water, Crumb (Wheat Flour, Salt, Mineral Salt (Ammonium Carbonates)), Onion, Sugar, Canola Oil, Salt, Herbs, Garlic, Spices (Natural Colour (Turmeric))], Sprinkle [Salt, Wheat Flour, Spice (Paprika), Vegetable Powder (Onion), Herbs, Sugar, Natural Flavouring, Canola Oil]. Fodmap red flags: Onion, garlic, wheat, celery extract, and milk-based flavourings. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/60058947-4dba-44a8-ad57-2533c09abc5d/fodmaps+in+take+away+roast+chicken.png Blog - Is supermarket roast chicken fodmap friendly? Let’s find out! - Take-out options Alas, the real issue here is transparency in ingredients. While there MAY be some take-out options that are fodmap friendly, they’re REALLY hard to find. These are the two options that I checked: CHICKEN TREAT While full ingredient lists aren't published, their signature “heritage blend of herbs and spices” likely contains onion and garlic powders, which are industry-standard flavour enhancers in pre-marinated poultry. The allergen information they do provide highlights the presence of gluten, wheat, milk, sesame, soy and fish but doesn’t say anything about the herbs, spices or marinades used in their seasoning or stuffing. KFC While I found a very dated ingredient list that claimed that KFC's Original Recipe Chicken contains onion powder, garlic powder and yeast extract, the real issue is the lack of clear information about ingredients. The original breading includes salt (anti caking agent [554]), spices, wheat flour, dextrose, maltodextrin, seaweed extract, yeast extract, herbs, flavour enhancer (l-glutamic acid), milk powder, whey powder (milk), egg powder, canola oil. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/38b9581b-d3a2-407f-98c1-a354e3cb8cae/Jamie+olivers+low+fodmap+roast+chicken.png Blog - Is supermarket roast chicken fodmap friendly? Let’s find out! - Low FODMAP Roast Chicken Recipe To ensure a gut-friendly meal, preparing your own roast chicken is the safest option. And it’s not hard. My favourite roast chicken of all time is from Jamie Oliver’s first cookbook, the Naked Chef. He calls it “My Perfect Roast Chicken”… and it is! The reason I love it is that it’s jam-packed with flavour, but not fodmaps. The trick is stuffing handfuls of freshly picked herbs from your garden (or your neighbour’s garden) under the skin and stuffing a lemon, bay leaf and a whole sprig of rosemary into the cavity. Delicious! Yes, it takes an hour to cook so it’s not instant but… it’s absolutely delicious. And no fodmaps! Click here to get the recipe https://www.noisyguts.com/blog/lowfodmapfruitandvegupdate monthly 0.5 2025-06-13 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/2f9e73e9-7372-40d3-9424-29bf6e807a77/low+fodmap+fruit+and+vegetables.png Blog - Your Gut-Friendly Guide to Seasonal Fruit &amp; Veg (June, 2025) Seasonal eating doesn’t just taste better - it’s often cheaper, fresher, and more nutritious. But when you’re following a low FODMAP diet, it can feel like you’re dodging landmines at the farmer’s market. We’re here to help. Based on the latest update from the Sydney Fruit & Vegetable Market and the Monash FODMAP App, here’s your gut-friendly guide to what’s in season and low FODMAP this month (June, 2025). https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/5bc5c486-f012-4a04-b5c2-d3e51dbc17d5/what+fruit+and+veg+can+I+eat+on+the+low+fodmap+diet.png Blog - Your Gut-Friendly Guide to Seasonal Fruit &amp; Veg (June, 2025) - Fruity Finds Fuji & Yello Apples Crisp, sweet and cheap at $4–6/kg - but proceed with caution. The low FODMAP serve for most apple varieties is tiny: 20–25g (about one slice). Try pairing that sliver with a slice of sharp cheddar for a tasty snack — and share the rest of the apple with someone who’s not sensitive to fructose and/or sorbitol. Packham & Bosc Pears Yes, they’re cheap. Yes, they’re in season. But sadly, low FODMAP serves are just 6g - barely a bite. Best to admire these from afar. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/f0812b41-ee8a-4690-ae21-14e031a8ce09/low+fodmap+cauliflower.png Blog - Your Gut-Friendly Guide to Seasonal Fruit &amp; Veg (June, 2025) - Vegetable Victories Chinese Cabbage (Wombok) Super affordable at $2–$5 per head and endlessly versatile. A 1 cup (75g) serve is low FODMAP — try stir-fried with pancetta or in a quick slaw. Cauliflower A little goes a long way. Both white and purple cauliflower have a low FODMAP serve of 75g (¾ cup). Roasted with miso or blended into mash? Yes, please — just keep your portion in check. Try our new crispy miso roasted cauliflower recipe here Fennel Aniseed lovers, rejoice: 3/4 cup (75g) of fennel is now low FODMAP. Try thinly shaved in salads or roasted with olive oil and thyme. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/7d604250-13e1-41cc-9b3e-0c99b24456bf/low+fodmap+fruit+and+vegetables.png Blog - Your Gut-Friendly Guide to Seasonal Fruit &amp; Veg (June, 2025) - Pro Tips for FODMAP-Friendly Shopping Think variety, not volume. Stick to low FODMAP portion sizes and mix different fruits and veg in one meal (within reason). Combine with protein or healthy fats to build satisfying meals (and blunt sugar spikes). Frozen counts too! Many frozen veggies are just as nutritious and easier on the budget. https://www.noisyguts.com/blog/askadietitian monthly 0.5 2025-06-03 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/aa65c0f1-1968-4ade-a956-b3ba4053dcda/seeing+a+dietitian+for+the+first+time.png Blog - Thinking about seeing a dietitian for IBS? Read this first! If you’ve ever thought about seeing a dietitian for your IBS but felt unsure about what to expect, you’re not alone. Many people feel nervous about their first appointment or don’t know how to choose the right expert. And when you're continuously being sold a magical IBS cure on social media, you may have doubts as to HOW a dietitian can actually help you get relief from your symptoms. In this week's blog, we asked an accredited dietitian - Briony Blake - all the questions you want answers to. Whether you're curious, committed, or still on the fence, we hope this blog gives you clarity, confidence, and practical tips to take the next step. Keep reading to the bottom of the page to get your free downloadable checklist ⬇️ https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/6d9da8a4-c735-42af-a0e0-0d65c22da16d/First+appointment+with+a+dietitian.png Blog - Thinking about seeing a dietitian for IBS? Read this first! - Q: What happens during a first appointment with a dietitian who specialises in IBS? Think of your first appointment as a "getting to know you and your gut" session. Your dietitian will take a thorough history of your digestion, from top to tail, record a baseline for all the symptoms you experience and get a good understanding of your eating patterns. We also like to know a bit about you include your work schedule, your stress levels, how you sleep and what you do to unwind, the clearer picture we have, the more helpful we can be! The next part of the session might include goal setting because it's important to have a clear idea of where we are headed as we start on this journey. And then comes the plan, which is highly individualised and takes into consideration all your needs. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/9be616c8-bf5d-4744-b7db-9a85cc442e78/how+many+appointments+with+a+dietitian+are+necessary.png Blog - Thinking about seeing a dietitian for IBS? Read this first! - Q: How many appointments do most people need—and what’s the typical timeline? This can vary depending on the severity and length of time someone's symptoms have been occurring. For best effect, an appointment every 2-4 weeks for about 3 months should do the trick. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/f1cd07cd-4fe6-4924-af61-1cc4820ee02b/do+i+need+a+gp+referral+to+see+a+dietitian.png Blog - Thinking about seeing a dietitian for IBS? Read this first! - Q: Do I need a GP referral to see a dietitian? Nope! Most dietitians accept private clients. That being said, depending on your GP, and the long term effects of your symptoms you might be eligible for an Enhanced Primary Care Plan which entitles you to a Medicare rebate of $60.35 for up to 5x allied health appointments per calendar year. **Note, you cannot use both private health insurance AND the medicare rebate on an appointment. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e9b4f24a-965e-4b28-a43e-069f8a9ac120/what+should+I+bring+to+my+first+dietitian+appointment.png Blog - Thinking about seeing a dietitian for IBS? Read this first! - Q: What should I bring to my first appointment (e.g., symptom log, food diary)? That depends on the dietitian. I prefer to start fresh in an initial appointment, gather the information myself and then we can decide if a symptom tracker or food diary would be helpful. If you have had any recent blood tests, bring the results along and it's always good to know if you've had any further investigations for your symptoms like a coeliac screening test or a endoscopy/gastroscopy. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/fb66520c-b02c-423a-a944-eb88ed4dc7d0/how+do+I+find+a+suitable+dietitian.png Blog - Thinking about seeing a dietitian for IBS? Read this first! - Q: How do I choose the right dietitian - what credentials or experience should I look for? A good place to start is to get really clear on what you're looking for- what do you need support with, what questions do you have, do you want face to face appointments or is online okay? Then I would recommend searching through the Dietitian's Australia platform which only highlights accredited providers based on your location and needs. From there, check out their website, learn about their ethos and reach out if you're still unsure! Most dietitians are happy to have a quick chat and it's a good opportunity to work out if you've found the right fit! It's your health, don't be afraid to be choosy! ps. Josephine adds that if you might also want to check out Monash University’s fodmap-trained dietitian directory! https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/7dc4b1b9-6f82-4e61-8b87-67566921eb53/guest+blogger+Briony+Blake.png Blog - Thinking about seeing a dietitian for IBS? Read this first! - Guest blogger This blog was written by Briony Blake BBioMedSc, MDietPrac, CEDC-D. (with some minor edits by Noisy Guts CEO Josephine Muir). Briony is a weight-neutral dietitian who runs her own business in Brunswick East, Melbourne. She has a special interest in gut health, disordered eating and women's health including PCOS and endometriosis management. Her practice is all about empowering people to use food for their health. Supporting people to feel confident choosing what to eat and working through any guilt or shame that they may have accumulated through their life. Intuitive eating is the way to food freedom and feeling good in yourself and Briony would love to show you the way! Here is the link to her website. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/6ed27561-c678-4b31-af37-a7d57d647813/Checklist+and+clipboard.jpg Blog - Thinking about seeing a dietitian for IBS? Read this first! Get organised Download this helpful one page Checklist and prepare for your first dietitian visit. https://www.noisyguts.com/blog/faqs-about-the-boosts monthly 0.5 2025-05-18 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/b803dffe-e047-4071-83a6-45ca183df71e/Berries%2B+Boost+is+a+great+low+FODMAP+source+of+fibre+and+probiotics.jpg Blog - FAQs about the Boosts How do I prepare my Daily Gut Health Boost? Simply stir 10g of Daily Gut Health Boost powder into 125 ml (1/2 a cup) of chilled water. 10g is 2 dessert spoons, but spoons differ in size, so weigh if you can. It’s ok to leave it for a couple of hours in the fridge if you wish, but re-stir before drinking. Increase your fibre intake gradually and up your water intake along with your fibre, especially if you struggle with constipation. We suggest following your Boost with a large glass of water. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/a0e2228e-8f8b-40c4-bcd6-6821aabdaf50/bigger+boost+tropical+for+good+gut+health.jpg Blog - FAQs about the Boosts Is there enough of the good stuff? Yes, each serve of Boost contains 5g of PHGG. This amount reflects the dosages used in the clinical trials that demonstrate the gut health benefits. Similarly, we used a dose (1 billion CFUs) of the probiotic Bacillus coagulans MTCC 5856 that is proven to reduce IBS symptoms. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/bb0bcd7a-795f-4bc4-8389-937e70bf438a/Good+gut+health+never+tasted+so+good+2.jpg Blog - FAQs about the Boosts What does it taste like? The Berries+ Daily Gut Heath Boost drink tastes like a fabulous mix of ripe raspberries and strawberries. The Greens+ Daily Gut Health Boost drink provides a citrusy mix of lemon and lime, taht complements the earthy greens. Tropical+ Daily Gut Health Boost is a luscious cocktail of mango, passionfruit, pineapple and more! https://www.noisyguts.com/blog/mothers-day monthly 0.5 2025-05-25 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/d82cf95a-fc94-4592-b76d-1027d8a66fd2/ibs+gut+personality+types.png Blog - Gut Health Meets Motherhood: Which Mum Type Are You? Mother’s Day is nearly here, and instead of another sappy tribute or gut health lecture, we’re taking a different tact - one with a wink, a nudge, and a nod to all the tired mums out there (ourselves included). If you’ve been following us for a while, you might recall that we publish a blog around this time exploring whether IBS really runs in families. Spoiler: it kind of does (you can read the research here ). Research shows that 24% of people with IBS have a family member who also suffers from bloating, gassiness, or other delightful digestive dramas. Yep—you really can blame your mum for your dodgy gut. But look, as a mum myself, I’m pretty tired of everything being our fault. Can we not just drink our lukewarm tea in peace? That’s why, this Mother’s Day, we’re flipping the script. Instead of blame, we’re having a bit of fun. Because let’s face it: we inherit some of our best traits from our mums too. So… in the spirit of good humour and good guts, let’s lighten the load and find out: what’s your gut mum personality type? https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/49db2f76-022f-46dc-8f5d-9c3a9cbed02e/IBS+low+fodmap+snacks.png Blog - Gut Health Meets Motherhood: Which Mum Type Are You? - #1 The Snack-Stasher Mum “Hold on, I’ve got something in my bag...” She’s always prepared - snacks in the handbag, glove box, and probably her jacket pocket. She’s learned the hard way that skipping meals = disaster, and she’s got go-to low FODMAP options ready for any situation, from kid’s sport to chaotic days at work. Gut gift idea: A stash of certified low FODMAP snack bars (like Fodbods or Carman’s) + a cute zip pouch for on-the-go gut prep. Perfect recipe match: Coconut & Lime Protein Balls — easy to batch, store and carry. Science note: Eating regularly helps regulate digestion, reduce gut hypersensitivity, and prevent flares triggered by hunger or stress. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/15d90048-e96a-4a1e-b7e3-3f06e26ebbe7/label+reading+fodmaps.png Blog - Gut Health Meets Motherhood: Which Mum Type Are You? - #2 The Label-Reader Mum “What’s the first ingredient? And what’s the second? And why is that in there?” She scans every product before it goes in the trolley. She’s fluent in additive codes and knows the FODMAP status of common thickeners. Supermarket trips take a while, but no hidden onion or inulin is sneaking past her watchful eyes. Gut gift idea: A curated box of certified low FODMAP pantry staples (like gut-friendly stock, muesli bars, or spice blends). Perfect recipe match: Try our delicious Ginger & Maple Salmon Noodles recipe - simple ingredients, packed with flavour and no nasties. Science note: Ingredient vigilance pays off - many IBS triggers hide in “natural flavours” or “vegetable powders.” Label-reading is a legitimate gut-saving superpower. Keep up the good work! https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/3cbd2fe2-a6bb-433a-af16-7c887420745a/silent+suffering+ibs+mum.png Blog - Gut Health Meets Motherhood: Which Mum Type Are You? - #3 The Silent Sufferer Mum “I’m fine.” (Nope, she’s really not.) This mum powers through the day - school runs, meetings, grocery shopping - all while hiding bloating, cramping and an unsettled stomach. She rarely complains and may not even tell family when her gut is flaring. She’s resilient but could really use some quiet time (and someone else to do the dishes). Gut gift idea: A Superflora bumper pack, a voucher for a dietitian that specialises in the low fodmap diet or a new hot water bottle. Perfect recipe match: Superflora Blueberry burst smoothie - gentle on the gut, easy to sip while multitasking. Science note: Studies show women are more likely to under-report IBS symptoms and push through pain. Support - not silence - is better for long-term gut outcomes. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/5aa9f544-0ab4-48c4-97cf-c0c45806cff0/IBS+and+fermentation.png Blog - Gut Health Meets Motherhood: Which Mum Type Are You? - #4 The Fermenting Mum “I’ve got a SCOBY, a sourdough starter and strong opinions about kimchi.” This mum knows her microbes. Her fridge is full of jars labelled “DO NOT TOUCH” and she’s more likely to be found at a fermentation workshop than a tupperware party. She talks about the gut-brain axis over coffee and uses words like “microbiota diversity” in casual conversation. Gut gift idea: A Monash-certified list of ferment-friendly low FODMAP veggies. Perfect recipe match: Ummm…. we don’t have a sauerkraut recipe but here’s a blog on everything you need to know about your microbes! Science note: Fermented foods contain beneficial bacteria, but not all (actually, not “many”) are low FODMAP. Sauerkraut, for example, is only low FODMAP in small serves (≤23g). Choose wisely. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/a3e4f26f-29a5-49ce-84dc-84f4d7cc33c4/ibs+food+avoidance.png Blog - Gut Health Meets Motherhood: Which Mum Type Are You? - #5 The “I’ll just have tea” mum ☕ “Oh no, I already ate. I’ll just have tea.” Whether from anxiety, symptoms or habit, this mum often avoids food at social events. She worries that something will trigger her gut, so she opts out entirely - not realising that under-eating can also make symptoms worse. She’s cautious but often ends up hungry (and, as a result, hangry). Gut gift idea: A comforting collection of gut-friendly teas (peppermint, ginger, fennel) + a free trial of Nerva. Perfect recipe match: Low fodmap choc-dipped protein balls - small, soothing, and decadent. Science note: Gentle, regular meals help stabilise the gut and reduce reactivity. Skipping meals can increase visceral sensitivity in people with IBS. https://www.noisyguts.com/blog/lowfodmapsausages monthly 0.5 2025-05-13 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/87a921ed-28d0-4264-bb37-d428f2239034/Untitled+design+%2828%29.jpg Blog - Low FODMAP &amp; GF Sausages - For Snags Without the Tummy Troubles Everyone loves a sausage, whether it’s a Sunday BBQ or Election day as snag is an Aussie tradtion. But for those navigating the challenges of IBS and sticking to a low FODMAP diet or avoiding gluten, the sizzling tradition can feel like a cruel tease. https://www.noisyguts.com/blog/outofsorts monthly 0.5 2025-04-26 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/ad5c979b-7691-4f28-9923-9d88743a6c46/IBS+low+fodmap+relief.jpg Blog - Why gut symptoms can flare after the holidays (and what to do about it) 1. You’re out of routine – and your gut loves routine Our gut thrives on rhythm: regular meals, movement, sleep, and bathroom breaks. Over Easter, all of that goes out the window. You might have eaten later than usual, skipped meals then overeaten at others, or swapped your usual breakfast for hot cross buns (delicious, but let’s just say… not exactly low FODMAP especially if you have 2 or more in one sitting!). Even small disruptions to your usual flow can lead to bloating, constipation, diarrhoea, and cramping – especially if you’re already managing IBS. Sigh… 2. More socialising = more sneaky FODMAPs Parties, BBQs, picnics and shared meals can make sticking to a low FODMAP plan trickier than usual. Garlic-laced marinades, onion in sauces, fruit platters, Easter desserts – even seemingly “healthy” holiday foods can be loaded with high FODMAP ingredients. The catch? You might not notice it straight away. Or perhaps you’ve been able to get away with a few sneaky high fodmap treats with few consequences. But some symptoms take a day or two to flare up, which is why you might only now just be starting to feel a bit blah. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/020e9bcf-f5c9-4ca9-9365-2c6f713f576c/Superflora_April-12.jpg Blog - Why gut symptoms can flare after the holidays (and what to do about it) Let’s be real. No-one needs another thing to add to their to-do list and starting (or re-starting) the low fodmap diet can feel overwhelming. That’s why we believe that gentle, gut-friendly tweaks can help you reset – without making life harder. Here are our best tips: 1. Don’t panic – symptoms are temporary First things first: remind yourself that this flare-up won’t last forever. Your gut has bounced back before, and it will again. A few off days wont undo all your hard work. It’s a temporary blip. So chillax. You’ll be back to “normal” in no time. 2. Prioritise regular meals (even if they’re simple) Getting back into a rhythm is one of the best things you can do. Try to eat at roughly the same times each day and keep those leftover chokkie treats out of sight. Think easy wins. Like a Superflora shake for breakfast. We’ve all got our “comfort” foods - those meals that you 100% know won’t upset your tummy. Maybe now is a good time to pull them out! https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/c62e9dc9-ba42-4bae-8935-d12922fbcd8c/lowfodmapdiet.jpg Blog - Why gut symptoms can flare after the holidays (and what to do about it) One last thing… If your Easter break didn’t go to plan, or if you feel like you “messed up” your gut routine – be kind to yourself. We’re human. We celebrate. We eat the bunny’s ears. The most gut-supporting thing you can do right now is ditch the guilt and focus on what feels good next. If you’re too tired, busy or overwhelmed to try the low FODMAP diet, read how to do an abridged fodmap-lite diet. Click here to read it And remember… Your gut doesn’t need perfection – just a little attention! And less chocolate eggs. https://www.noisyguts.com/blog/lowfodmapcheese monthly 0.5 2025-04-11 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/a712e029-4329-4f71-88ef-3a6566e2c324/malabsorbed+lactose+can+cause+diarrhoea+.jpg Blog - Is "Lactose-Free" cheese a marketing gimmick? Lactose is a type of sugar found in dairy products. For your body to absorb lactose, an enzyme called lactase must break it down into simpler sugars - glucose and galactose - in the small intestine. If your body doesn't produce enough lactase (which is common in many adults), lactose travels to the large intestine, where gut bacteria ferment it. This fermentation process can cause bloating, gas, stomach cramps, and diarrhea - a condition known as lactose intolerance. And let’s face it, when you’ve got IBS these are exactly the symptoms you want to avoid! Lactose intolerance affects different populations at different rates. In Australia, about 6% of the population experiences lactose malabsorption. The good news is that if you have IBS and following a low FODMAP diet, you only need to limit lactose if you suffer from lactose intolerance. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/912b237d-c3a1-4364-8820-6da9523c90f9/d.jpg Blog - Is "Lactose-Free" cheese a marketing gimmick? So should you buy lactose-free cheese? The short answer: probably not. Most hard cheeses, like cheddar, parmesan, and Swiss, naturally contain little to no lactose. The cheese-making process removes most of the lactose as whey is drained away, leaving behind a solid curd with minimal sugar content. The longer a cheese is aged, the lower its lactose content. This means that a regular block of matured cheddar can already be low FODMAP - no need to pay extra for a special "lactose-free" label. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e6915e97-3655-4258-8cb6-ee977727f503/Brie+and+camembert+cheese.jpg Blog - Is "Lactose-Free" cheese a marketing gimmick? What about soft cheeses? While hard cheeses get the green light, soft cheeses like ricotta, cream cheese, and fresh mozzarella retain more lactose. According to the Monash Fodmap App: Ricotta (40g serving) – high in lactose so the recommended serving size is 2 tablespoons according to the Monash Fodmap App. Cream Cheese (40g serving) – moderate lactose, best in small amounts. The recommended serving size is 2 tablespoons. Brie & Camembert (40g serving) – Naturally low lactose due to the fermentation process. If you love soft cheeses but struggle with lactose, consider taking a lactase enzyme tablet before eating or opt for lactose-free versions https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/63187baf-da32-4b7d-94a2-22130e021acb/Cheese+array.jpg Blog - Is "Lactose-Free" cheese a marketing gimmick? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.noisyguts.com/blog/meet-the-founders monthly 0.5 2025-04-04 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/706b9ffb-95b8-4694-9862-1caaa0bae20f/Meet+teh+founders+tall.jpg Blog - Meet the Founders Today is the 6th anniversary of Noisy Guts company formation. And its approximately 5 years since we first starting experimenting in the Marshall Centre kitchen with recipes for our Superflora Shakes – we think that is worth celebrating and a great time for us to share a little of our story. Read on to find out more about us from our passions to our pet peeves. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/512a3894-b4f6-4314-bb82-bb268bb29764/Meet+CEO+Josephine+Muir.jpg Blog - Meet the Founders Backstory: While her mum wanted to become a nurse from age 5, Josephine never had that compelling career call – that one over-riding passion that she wanted to pursue. While her buddies were making definitive career choices in high school, she viewed university as a tasting-plate. The fact that her tastes varied so widely made her feel like an anomaly. In Josephine’s first year at uni, she took classical piano, industrial relations and political theory. It took some time to refine her palette, finally graduating with a degree in public relations and politics. Once Josephine caught the curiousity bug, her insatiable appetite translated into Honours at Monash, a Masters of Public Policy at ANU and a PhD at UniMelb. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/17997961-8272-4223-b33c-b867db8957c1/Meet+CSO+Mary.jpg Blog - Meet the Founders Backstory: Mary grew up in England and has a background in biology. She studied a broad Natural Sciences degree at Cambridge zooming in on Ecology and Evolution for her final year of undergraduate study and her PhD. In her 20s, Mary focused in on how parasites spread through insect populations and spent happy summers collecting ladybirds across the nettle beds, rose bushes and lime trees of Europe…and cold winters in London coding computer simulations, whilst getting to know an energetic Aussie geneticist. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/c0c6e22e-daba-42a1-970b-237cf8a661cd/Piper.jpg Blog - Meet the Founders Who is your canine best friend? Mary: Jimmy the Wonderdog, a big boofhead rescue dog. Josephine: Miss Piper, a playful cavoodle. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/7bd4e67a-ff72-4951-9505-973243170e40/Tropical+Daily+Gut+Health+Boost.jpg Blog - Meet the Founders Mary: This is a hard one. It changes regularly. I recently starting mixing the Tropical+ Daily Gut Health Boost through coconut yoghurt and got pretty obsessed, but I think my new favourite is a new hot drink we’ve just developed…watch this space. It will be launching soon. https://www.noisyguts.com/blog/lactosefreecream monthly 0.5 2025-03-25 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/51717333-2661-462e-b5da-5cbc33fef3be/What+is+cream.jpg Blog - The Truth About Cream: Lactose, Fat &amp; IBS-Friendly Options Cream is the high-fat portion of dairy milk that naturally rises to the top when fresh milk is left to stand. In modern dairy processing, cream is separated from milk using a centrifuge, which spins the liquid to separate fat globules from the lighter, watery portion. Different types of cream are classified by their fat content. Light Cream – 18-25% fat, a lower-fat alternative. Sour Cream – 18-20% fat, fermented with lactic acid bacteria. According to the Monash Fodmap App, regular fat sour cream is low fodmap at 2 tablespoons (40g). The Fodmap Friendly app provides a more generous low fodmap serving size of 4 tablespoons or 87.5ml. Pure Cream – At least 35% fat, no added thickeners. According to the Monash Fodmap App, regular fat pure cream is low fodmap at 2 tablespoons (40g). The Fodmap Friendly app uses a slightly more generous low fodmap serving size of ¼ cup. Thickened Cream – 35-40% fat, with added stabilisers like gelatin or carrageenan. According to the Monash Fodmap App, regular fat thickened cream is low fodmap at 1.5 tablespoons (30g). Double Cream – 48% or more fat, giving it an ultra-rich texture. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/35408363-17e5-448f-aea0-853352fd358a/Lactose+and+fat+content.jpg Blog - The Truth About Cream: Lactose, Fat &amp; IBS-Friendly Options Lactose is the natural sugar found in milk and dairy products. While regular cow’s milk contains about 4-5g of lactose per 100ml, cream has significantly less. Why? Because cream is mostly fat, and lactose is found in the water portion of dairy. Here’s how lactose content compares: Full cream milk – 4.8g lactose per 100ml Regular cream (35% fat) – 2.9g lactose per 100ml Double cream (48% fat) – 2.6g lactose per 100ml Sour cream – 2-3g lactose per 100g Now the differences in lactose content may look small, but according to the Australian Food Standards Code, none of these options could be labelled as “low lactose” (contains less than 2g of lactose per 100g, Schedule 4, S4-3). While cream contains less lactose than milk, some people with IBS or lactose intolerance may still react to it, depending on their sensitivity level. If this is you, then you may need to buy shares in lactase supplements to you’ve always got them at the ready. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/c50ddd01-e569-4c9b-a271-4322cd25d81c/how+to+make+your+own+low+lactose+cream+at+home+with+lactase+.jpg Blog - The Truth About Cream: Lactose, Fat &amp; IBS-Friendly Options - How to make your own Ingredients 1. 1 x 500ml Pure whipping cream. In this instance, I’ve used West Australian Brownes Dairy cream. It contains only cream (no thickeners or other additives) from cow’s milk and 35% milk fat. The Nutritional Information Panel on the back of the carton states that it contains 2.5g of sugar per 100ml. Once I’ve converted the lactose into simple sugars, I would expect to increase – resulting in a sweeter tasting cream. 2. 4 x drops Lactase enzymes. I purchased a 15.5ml bottle of Lacteeze Dietary Supplement from my local pharmacy and added 4 drops. While 5 drops of Lacteeze typically converts 70-80% of the lactose in 1 litre of milk, the consistency of the cream is thicker so I used more drops. Instructions: add 4 drops of lactase enzymes to the carton of cream and refrigerate for 24 hours – sufficient time for the chemical reaction to take place. How easy is that?! https://www.noisyguts.com/blog/lowfodmapgreens monthly 0.5 2025-03-15 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/5303311f-70d5-47a3-a425-88a04b0eac3f/1.jpg Blog - How going green this St Patrick’s Day can help your digestion Green fruits & veggies are gut-loving powerhouses, packed with prebiotic fibre and polyphenols that help keep digestion running smoothly. The phytochemicals in greens include potassium, phosphorus, naturally occurring nitrates, folates and antioxidants. But if you’re following a low FODMAP diet, not all greens are created equal. Some can trigger bloating and discomfort, while others are gentle on the gut. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/bd76cc7f-1df0-49b2-8435-bc1bcce8e5e9/3.jpg Blog - How going green this St Patrick’s Day can help your digestion Here’s your St. Patrick’s-approved list of green foods that support digestion without the dreaded bloat: ✅ Kiwifruit – Not only are kiwis low FODMAP (safe at 150g or two medium kiwis), but they’ve been shown to relieve constipation and support gut motility. It’s the perfect festive green fruit! ✅ Cucumber – Crisp, refreshing and great to toss in a salad and low FODMAP at 75g in both continental and Lebanese varieties. Try our low fodmap pretty green salad recipe. ✅ Baby spinach – A nutrient-dense powerhouse! It’s low FODMAP in small portions (30g per serve), making it a great addition to smoothies or salads. Try our spinach hummus recipe. ✅ Zucchini – A versatile veggie that’s low FODMAP at 65g per serve. It’s great spiralised into “zoodles” or roasted as a side dish. Try our pesto, tofu, noodles & noodles recipe. ✅ Green Beans – Surprisingly low FODMAP at 75g per serve, making them a gut-friendly side for your St Patrick’s Day feast. Here’s our recipe for our low FODMAP sautéed green beans with almonds. ✅ Greens+ Daily Gut Health Boost - just 10g stirred in 125ml of chilled water and you’ll be enjoying prebiotic fibre, probiotics and a low fodmap serve of real lemon, lime, kiwi, chlorella, spinach and spirulina. Shop now. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1741758186767-4HXF0BWMWKP456IWAFKL/Gut+Health+Page+Green+Salad.jpg Blog - How going green this St Patrick’s Day can help your digestion https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1741758227194-6KTNILUP8FK9X4RRGCJX/ng-2306-15.jpg Blog - How going green this St Patrick’s Day can help your digestion https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1741843250985-JHU9FUHRX3X3VMFVATIO/zoodles.jpg Blog - How going green this St Patrick’s Day can help your digestion https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1741843313504-XP3UUAJPJEJZ3B3PAQUU/green%2Bbeans%2Band%2Balmonds%2Bmakes%2Ba%2Bdelightful%2Blow%2BFODMAP%2Bside%2Bdish.jpg Blog - How going green this St Patrick’s Day can help your digestion https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/5cab3d1c-e454-445b-b6e3-58f289c423d8/2.jpg Blog - How going green this St Patrick’s Day can help your digestion Guinness might be the drink of choice at every Irish pub, but for those following a low FODMAP diet, it’s a bit of a grey area. According to the Monash University FODMAP App, regular beer is low FODMAP at one can (377ml), but Guinness remains untested. The Fodmap Friendly App doesn’t have a listing for Guinness either. But… since it's a dark, rich beer, it may contain higher levels of FODMAPs due to residual fermentable sugars. If you’re sensitive to fodmaps, it’s best to opt for a tested low FODMAP beer or a dry white wine instead. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/2d08c42f-bcf3-43b3-89a9-28fb7c4601d9/ng-2306-28.jpg Blog - How going green this St Patrick’s Day can help your digestion - Kiwi chia pots Chia pots make the perfect breakfast, especially if you are struggling with regularity. There have been several clinical studies showing the effectiveness of kiwifruit to relieve constipation. In addition, chia seeds absorb water to form a soft gel in the digestive tract. The crunchy topping provide provides roughage to get things moving through your system. Together they put you on track for your best ever poop. But beyond all that, they taste fantastic! Our kiwi chia pots contain 17g of fibre each and a single pot is low FODMAP. Click here for the recipe for our kiwi chia pots. https://www.noisyguts.com/blog/all-fodmaps-are-not-created-equal monthly 0.5 2025-03-23 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/ddf43c9e-be12-4c2a-9602-ea3b6d7994ed/Barry+Marhsall+suggestion+for+a+blog.jpg Blog - All FODMAPs are not created equal Barry sent us a link to a paper published in the latest edition of Clinical Gastroenterology and Hepatology. The research was undertaken at the University of Michigan and the research team included Prof William Chey, a well-respected researcher in the IBS space. We thought you’d like to hear about it too. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/0357d05f-ce4e-48b9-b849-55d7eb3ce15c/new+research+on+FODMAPs+not+all+created+equal.jpg Blog - All FODMAPs are not created equal Many clinical trials have now demonstrated that the diet is effective in managing IBS symptoms. However, it’s first stage requires the elimination of a wide range of foods containing fermentable carbohydrates (FODMAPs), such as garlic, certain fruits and vegetables, and gluten-based bread. As we know, this restrictive approach can be difficult to implement and sustain, leading the study researchers to ask whether the diet could be tweaked to make it easier. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/8062ee69-cac3-4432-b114-31c9555c8690/Key+takeaways++on+how+this+research+guides+to+do+teh+low+FODMAP+diet+to+make+it+easier.jpg Blog - All FODMAPs are not created equal Personalization is Key: The really good news from this study is that it indicates that it’s likely that not all FODMAPs trigger your symptoms. It could be just 2 FODMAP groups that are troublesome for you. Don’t stay in elimination phase, work through the reintroductions to personalisation. Working with a dietitian can make this easier, but identifying your specific sensitivities will make the diet much more manageable and sustainable. And if you need an easy low FODMAP meal at any stage along the way, Superflora shakes blitzed with a low FODMAP milk and a little fruit (1/3 ripe banana, 5 raspberries or ½ cup of blueberries) is a quick and easy option – or check out our recipe page for 100s of ideas. https://www.noisyguts.com/blog/thelowfodmapdietistoorestrictive monthly 0.5 2025-03-03 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/3f6bf763-d4ad-4445-8b17-505602f85213/low+fodmap+phases.png Blog - The #1 Mistake that makes the low FODMAP diet feel too hard The most common mistake people make is staying in the elimination phase of the low fodmap diet far too long. The elimination phase - where you remove all high-FODMAP foods - is designed to be temporary, typically lasting 2–6 weeks. Its purpose is to reduce your gut health symptoms, not to be your forever diet. But what happens when people feel good during elimination? They get scared to introduce new foods, so they stick to the same handful of “safe” meals, leading to frustration, nutrient deficiencies and food boredom. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/c63c0069-8845-4034-abe1-62881375dac2/eatingthelowfodmapdiet.jpg Blog - The #1 Mistake that makes the low FODMAP diet feel too hard It’s easy to feel like ALLLLL your favourite foods are off-limits, but the low FODMAP diet isn’t as restrictive as it seems once you get creative. Instead of lamenting the foods you can’t have, try this mindset shift: focus on colour and variety within what you can eat. For example: Swap orange carrots for purple or yellow carrots - same taste, but different phytonutrients. Try different types of potatoes - red, purple, and white potatoes all have unique textures. Experiment with different rice varieties - basmati, jasmine, red, green or black rice all bring something new to the table ( public service announcement – green rice did NOT go down well in my household! A blend of black & white is the current winner, despite their different cooking times) Mix up your proteins - if chicken breast is getting boring, try salmon, lamb, eggs or 170g of firm tofu. Think beyond just “safe” veggies - yes, broccoli stems are high FODMAP, but broccoli florets in small amounts are fine. And there are plenty of gut-friendly veggies like spinach, bok choy, zucchini, and capsicum (⛔️ NB. green, red, orange and yellow capsicum all have different low fodmap serving sizes!) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e588a5db-5387-4774-aba7-5d02b013be5d/IBS+flare+up.png Blog - The #1 Mistake that makes the low FODMAP diet feel too hard When you have IBS, it’s tempting to eat the same “safe” foods day in, day out. While this can be comforting, it can also make the diet feel dull and overly restrictive. Instead, consider reserving comfort foods for flare-ups, rather than eating them as part of your weekly rotation. For example, my safety food blanket is either plain rice, tuna and lactose-free yoghurt, or grilled chicken with baked carrots. These two meals are perfect as my comfort foods during flare-ups (or my go-to dishes when the family are eating something laced with garlic and onion!). On symptom-free days, experiment with new low FODMAP options - this keeps your diet more exciting and gives your gut a broader range of nutrients. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/383c823d-35f5-4986-a65e-958c8df9bc9d/eat+low+fodmap+chocolate.png Blog - The #1 Mistake that makes the low FODMAP diet feel too hard The low FODMAP diet is not meant to be restrictive forever - it’s a tool to help you identify your triggers, not a life sentence. By moving through the elimination phase, adding variety to your meals, and keeping a mix of exciting and comforting foods in your rotation, you can make this diet sustainable and enjoyable. So the next time you catch yourself thinking, “There’s nothing I can eat,” take a deep breath and remember—there’s a whole world of delicious, gut-friendly food waiting for you. It’s just a matter of finding what works for you! And when all else fails – eat chocolate. 5 squares (30g) of dark choc is low in fodmaps and should be tolerated by most individuals with IBS! Or if plain choc just aint doing it for you, try our double-choc cookies. Click this link for the recipe! https://www.noisyguts.com/blog/whatseasonalproduceislowinfodmaps monthly 0.5 2025-02-25 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/980dbabf-bd81-41dd-9a3b-33893c090fe0/low+fodmap+fruit.jpg Blog - Autumn Eats: The Low FODMAP Fruit &amp; Veg Cheat Sheet Mandarins – Imperial mandarins are back! Easy to peel, sweet, and packed with vitamin C, they’re a great autumn snack. 1 medium mandarin (90g) is low FODMAP, so enjoy without stress. Pomegranates – Perfect for adding a pop of flavour to salads and roasts, pomegranates are in peak season right now. A generous ¼ cup (42g) per meal is low FODMAP, making them a great choice. Persimmons – Sweet and delicious, these autumn gems are well-priced at $1-$3 each. A 60g portion is low FODMAP, so slice them up and enjoy! Orange – juicy and zesty, the seasonal navel oranges are currently in season and 1 medium fruit (130g) is low FODMAP, so get peeling. Strawberries – sweet, juicy Victorian strawberries are at their best right now, perfecting for snacking or blending into smoothies. 5 medium fruits (65g) are low in fodmaps and should be tolerated by most individuals with IBS. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/7dc5a964-b929-4ab7-b2bd-90abd9a8c85d/low+fodmap+veg.jpg Blog - Autumn Eats: The Low FODMAP Fruit &amp; Veg Cheat Sheet Looking to keep your gut happy while shopping for fresh, seasonal produce? Here’s what’s in peak season and perfect for those managing their FODMAP intake: Carrots – Sweet, crunchy, and endlessly versatile! Roast them, juice them, or even bake them into a cake. Fresh Tasmanian and Victorian carrots are a steal at $1.50-$3 per kilo. And carrots remain low in fodmaps in a serving size of up to 500 grams!! Sweetcorn – Naturally sweet and perfect for grilling, steaming, or making trendy corn ribs. Pick up fresh cobs for just $1-$1.50 per kilo. A serving size of 1/2 cup (or 75g) per meal is low in fodmaps. Broccoli – A powerhouse of nutrients, packed with vitamin C and iron. Keep your portion to 75g per serve of the heads only for a low FODMAP-friendly boost. This week, it’s great value at $5-$7 per kilo. The stalks contain higher fodmap content than the heads. Eggplant – Grilled, roasted, or miso-glazed, eggplant is a gut-friendly favourite when eaten in moderation (keep it under 75g per serve). Snag a kilo for just $3-$7. Red Capsicum – Bright, sweet, and perfect raw or roasted. Enjoy a low fodmap serving size of 43g (or ½ cup) in a salad, stuff it with grains, or blend into a dip. Available this week for $3-$7 per kilo. Cauliflower – Roast it or rice it! Cauliflower is a budget-friendly pick at $5-$6 each, but keep servings under 75g (or ¾ cup) to stay low FODMAP. Tomatoes – Juicy late-summer tomatoes are bursting with flavour! Low FODMAP at 65g per serve (1/2 medium fruit), they’re available for $3-$8 per kilo. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/91a0f5f0-de59-42f4-a83b-b538fc6f67f0/low+fodmap+bkt+salad+3.jpeg Blog - Autumn Eats: The Low FODMAP Fruit &amp; Veg Cheat Sheet Final Thoughts Autumn might not be the easiest season for low FODMAP fruit, but there are still great options to enjoy. Stock up on mandarins, pomegranates, and persimmons, and keep an eye out for the delicious fruits coming soon. Got a favourite way to enjoy low FODMAP fruit or veg? Let me know in the comments! ️ P.S. Want a delicious Autumn-inspired recipe? Try BKT salad - bacon + kale + roasted tomato. The perfect low FODMAP twist on the classic BLT. Click this link for the recipe https://www.noisyguts.com/blog/how-much-protein-do-i-need monthly 0.5 2025-04-26 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/f39e5ee0-440f-4df8-a163-a75162beff04/What+is+protein+used+for+in+the+body.jpg Blog - How much protein do I need? We probably all know that protein is used to build and repair muscle, but amino acids are also the primary building blocks for skin, tendons, ligaments, and bones. Amino acids are also important for keeping the immune system healthy and for the synthesis of hormones and enzymes. Proteins also important for balancing the fluid in your body. Albumin and globulin are proteins in your blood that help maintain your body’s fluid balance by attracting and retaining water. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1c6354ce-0f66-4de2-a2c8-2625767dbc67/Do+I+need+extra+protein.jpg Blog - How much protein do I need? 1. Men Men’s bodies tend to have a high proportion of muscle and hence they have higher protein needs than women. 2. Athletes… and anyone doing exercise Athletes need extra protein. Exercise causes wear and tear on our muscles that needs to be repaired. If done optimally this results in muscle growth (hypertrophy) and increases in strength and endurance. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/05008a64-aa5c-4e73-afec-6390ef8278d1/What+are+good+sources+of+protein.jpg Blog - How much protein do I need? Choose a mix of the following: https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/5fa39110-bfc1-4585-b329-24a7fa5f6041/all+four+low+fODMAP+shakes.jpg Blog - How much protein do I need? Try our regular Superflora shakes with a whey protein isolate (WPI)I base or our plant-based options with a mix of hemp protein, pea protein isolate and brown rice protein. The WPI based shakes provide 25 to 27 g of protein per serve (depending on flavour), whilst the plant-based Superflora provide 17 to 18g per serve. You can enjoy Superflora in a smoothie stirred through porridge or even in ice-cream. These recipes made with Rich Cocoa Chocolate Superflora have 36 g, 22.5 g and 6 g of protein per serve. Your diet needs to contain all nine essential amino acids. Our shakes do that job. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/bb392423-f78b-4928-9822-7de0ba141e78/mediterranean+diet.jpg Blog - How much protein do I need? Go Mediterranean Our favourite way to meet all the body’s needs is with the Mediterranean Diet, adapted to be low in FODMAPs if necessary. You can read our blog on combining the low FODMAP and Mediterranean diets here. And check out our many recipes here with a special list of plant-based, high protein options here. We’d love to hear which are your favourites. https://www.noisyguts.com/blog/bananaandberrysmoothies monthly 0.5 2025-02-18 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e3966dc3-2ed8-430a-9a4d-c01b1cb0bee2/low+fodmap+smoothies.png Blog - Are bananas in your smoothies blocking key nutrients? Flavan-3-ols are plant-based compounds found in foods like tea, cocoa, apples, pears, berries, peaches and grapes. A growing body of research supports the notion that eating more flavan-3-ols can boost heart health and brain function - so much so that the US Academy of Nutrition and Dietetics now recommend getting 400–600 mg per day of flavan-3-ols for better cardiometabolic health. While other health organisations have yet to recommend a specific daily flavan-3-ol intake, research indicates that increasing the uptake of flavan-3-ol rich foods may help improve blood pressure, cholesterol levels and blood sugar. With only 4.2% of Aussies eating the daily recommendation of 2 fruit and 5 veg (ABS Dietary Behaviour, 2022), many have promoted smoothies as a convenient way of upping their intake. However, blending fruits and veggies into a smoothie can change their nutrient content - especially when it comes to flavan-3-ols and other antioxidants. This happens because of polyphenol oxidase (PPO), an enzyme that causes fruits to brown when cut or blended. The authors hypothesised that some high-PPO fruits (like bananas) may reduce the absorption of key antioxidants when blended. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/ef17dcaf-8a2b-4293-8636-6032cd970607/low+fodmap+banana+smoothies.png Blog - Are bananas in your smoothies blocking key nutrients? When you consume flavan-3-ols, your body absorbs them quickly and breaks them down into different forms. Scientists have found that after eating flavan-3-ols, more than 20 different metabolites (tiny molecules created as your body processes them) appear in the bloodstream almost immediately. Some of these metabolites, like SREMs (structurally-related (-)-epicatechin metabolites), are linked to flavan-3-ols’ heart and brain health benefits. Others, like γ-VLMs (gut microbiota-derived metabolites), are created with the help of your gut bacteria. Scientists know a lot about how flavan-3-ols are processed when eaten alone or in simple foods, but not much is known about what happens when they’re blended into a smoothie. And it’s this knowledge gap that is the authors were hoping to fill. This study explores whether certain fruits—especially those high in an enzyme called PPO (polyphenol oxidase) - affect how well your body absorbs flavan-3-ols. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/600ae956-8905-4a07-9314-33089dfd0658/low+fodmap+berry+smoothies.png Blog - Are bananas in your smoothies blocking key nutrients? Flavan-3-ol Absorption & Banana’s Effect: Flavan-3-ol levels in the blood significantly increased after consuming all test drinks, except when the flavan-3-ol source was mixed into a banana smoothie. Compared to flavan-3-ol capsules, the banana smoothie resulted in flavan-3-ol levels that were 81–84% lower. Banana’s Polyphenol Oxidase (PPO) Activity: The enzyme PPO, naturally present in bananas, rapidly broke down flavan-3-ols in the smoothie before it was even consumed. Within an hour of making the smoothie, (−)-epicatechin, a key flavan-3-ol, had mostly degraded. Adding inhibitors to block PPO prevented this breakdown, confirming that PPO was responsible. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1739244526998-DZF7OT3IWSBH8WWJ3PYR/banana+and+cinnamon.jpg Blog - Are bananas in your smoothies blocking key nutrients? https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1739244709033-LM59CGM182GV1G977OUW/Age-defying+smoothie+square.jpg Blog - Are bananas in your smoothies blocking key nutrients? https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1739274056600-GIIHSONXKWH736DZHVLG/Pecan+Pie+smoothie-2.jpg Blog - Are bananas in your smoothies blocking key nutrients? https://www.noisyguts.com/blog/the-healing-power-of-music-relaxation-and-gut-health monthly 0.5 2025-02-11 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/0691145a-7f52-47ea-85b4-d387f903019f/elation+listening+to+music+.png Blog - The Healing Power of Music: Relaxation&nbsp;and Gut Health Music has long been recognized for its ability to soothe the soul and elevate mood. A bit like a bout of exercise, both making music and listening to uplifting, enjoyable music may increase the sympathetic nervous system whilst listening, but it is immediately followed by a ‘relaxation-response’ including a drop in heart rate. And in the longer term, regular music listening appears to re-set the balance between the parasympathetic and sympathetic nervous system towards the rest and digest arm with a decrease in heart rate and a healthy increase in heart rate variability. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/c23ca36f-1ee6-437d-b83d-662f47c226f4/music+listener+relaxing.jpg Blog - The Healing Power of Music: Relaxation&nbsp;and Gut Health Studies have shown that listening to music with a a pleasing melody and slow tempo, typically around 60-70 beats per minute (BPM), can significantly lower heart rate and reduce stress levels. This suggests that slower music can help induce an immediate state of relaxation. For example, an American study conducted by Briana Brownlow found that participants exposed to slower tempo music experienced a significant decrease in heart rate compared to those listening to faster tempo music or silence. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/03057fa7-e09a-4b6b-b480-c2988b5f8e88/classical+piano+music+playing.jpg Blog - The Healing Power of Music: Relaxation&nbsp;and Gut Health Classical piano music is loved by many and has been the particular focus of research. It has been shown to help relax the nervous system and reduce stress by activating the parasympathetic nervous system. A number of studies have found that music therapy with classical piano music can influence recovery from surgery, especially in terms of improving pain levels or the need for sedation. For example, listening to classical piano music can calm patients undergoing eye surgery: their blood pressure, heart rate and breathing rate and anxiety levels were all lower than patients who did not listen to the classical piano music. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/944941fb-3ac0-49f4-a3d0-f29729936a7f/Noisy+Guts+Playlists+on+apple+music.jpg Blog - The Healing Power of Music: Relaxation&nbsp;and Gut Health Check out our playlists on Apple Music for Classical Piano or Low Tempo Tracks. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1738570559396-NHFB8PVWD2CCFAD9BCER/Noisy+Guts+Playlists+on+spotiffy.jpg Blog - The Healing Power of Music: Relaxation&nbsp;and Gut Health or on Spotify. https://www.noisyguts.com/blog/low-fodmap-recipes monthly 0.5 2025-01-28 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/eca29186-b32f-41ea-9197-38c3077d31e2/low+fodmap+recipes+-+snacks.jpg Blog - Your gut-friendly Netflix playlist - Oscar-winning Snacks Snacks so good, they deserve a standing ovation. Whether you’re hosting a red-carpet-worthy event or just treating yourself to a blockbuster moment at home, our selection of snacks will steal the show. Picture this: creamy low FODMAP dips paired with crispy veggie sticks (we’ve got 4 different hummus recipes for you to choose from), crowd-pleasing low FODMAP protein balls perfect for on-the-go munching (the double-choc dipped balls are our most popular), and our certified Low FODMAP hot chocolate—rich, velvety, and pure indulgence in a cup. Don’t forget our gut-friendly muesli bars, the ultimate co-star for your snack lineup. These are finger foods and party pleasers guaranteed to make your gut (and your taste buds) applaud! https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/263a406f-8599-4dcc-afef-a647fd483d89/low+fodmap+recipes+-+chocolate.png Blog - Your gut-friendly Netflix playlist - The Romantic Comedy Collection Sweet, indulgent, and guaranteed to put a smile on your face. These recipes are the perfect pick-me-ups for any occasion, whether it’s a cozy night in or a treat-yourself moment. Picture choc swirl shortbread cookies fresh from the oven (a huge winner, especially since the dough can be frozen and whipped out of the freezer for emergencies when guests arrive unexpectedly!). Or perhaps you’re longing for an irresistible hedgehog slice and adorable chocolate medallions that are as pretty as they are delicious. And for the ultimate indulgence? Our no bake peanut butter cups are a little package of joy, brimming with low FODMAP goodness (and only 5 ingredients!) These feel-good favourites are sure to deliver all the sweet, heartwarming vibes your gut deserves! https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/6f4021cb-a3e4-4de2-a987-4a310179c481/low+fodmap+recipes+-+golden+oldies.png Blog - Your gut-friendly Netflix playlist - Golden Oldies Ah, the classics that never go out of style. These timeless golden oldie recipes are the foundation of gut-friendly eating, proving that simple can still be sensational. Think succulent salmon fillets cooked to perfection, heirloom carrots with hummus and harissa (always a family favourite at my place), and comforting a prosciutto and pasta dish that feels like a warm hug. Add in our mid-week fried rice for a meal that’s both nostalgic and nourishing. These tried-and-true recipes are here to remind you why the classics never fade! https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/609a5870-9eef-4bf4-8e77-ef1e252fc87f/low+fodmap+recipes+-+desserts.png Blog - Your gut-friendly Netflix playlist - Binge-worthy desserts Perfect for those nights when one episode (or one bite) just isn’t enough. These indulgent treats are made for marathon sessions, whether you’re catching up on your favourite series or just treating yourself. Imagine digging into a warm, gooey chocolate & hazelnut cake that’s here to impress, or creamy, low FODMAP ice cream that’s pure bliss in every scoop. Craving something light and airy? Our delicate chocolate swirl meringues will hit the sweet spot. And for a fruity twist, baked peaches drizzled with a touch of gut-friendly goodness are the ultimate dessert to keep you coming back for more. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/556558a7-ce5e-4bba-b1fe-e51067db52d3/low+fodmap+recipes+-+high+protein+breakfasts.png Blog - Your gut-friendly Netflix playlist - High protein sport blockbusters Start your day like a champion with recipes that deliver a serious protein punch. Whether you’re fueling up for a big day or just need a breakfast worthy of the highlight reel, these gut-friendly recipes have you covered. Imagine a strawberry chia pot packed with nutrients, a filling berry smoothie to kickstart your morning, or savoury low FODMAP waffles that taste like victory. And for the ultimate comfort-meets-fuel combo? Our rich chocolate protein porridge will keep you powered up for whatever challenges come your way. These breakfasts are your winning play for a strong start! https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/07fb0a8e-c9a6-48ae-8f0e-261bff28d85c/low+fodmap+recipes+-+comfort+foods.png Blog - Your gut-friendly Netflix playlist - Comfort food classics Warm, cozy recipes that feel like a hug for your gut. These hearty dishes are perfect for those moments when you need a little extra comfort. Picture a rice traditional Irish stew, slow-cooked to perfection, or baked potatoes with all the low FODMAP trimmings for the ultimate teenage comfort meal. Craving something soothing? Our creamy tomato soup is like a warm blanket on a chilly day. And let’s not forget our sautéed green beans and almonds. These classics are pure comfort, one delicious bite at a time. https://www.noisyguts.com/blog/lowfodmapbbq monthly 0.5 2025-01-27 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/52667eb6-22da-4472-bc8b-eace47853fa1/hallomi%2C+carrot+and+kale.jpg Blog - How to host a low fodmap BBQ - Low fodmap summer salads Say goodbye to bloat-inducing salads and hello to fresh, flavourful low FODMAP options. What to avoid: High FODMAP ingredients like garlic, onion, cauliflower, asparagus, and chickpeas. Creamy dressings that often contain lactose or high FODMAP thickeners. What to include: Leafy greens, carrots, cucumber, zucchini, and low FODMAP fruits like strawberries or oranges. Simple dressings made with olive oil, lemon juice, and low FODMAP herbs like basil or parsley. Want to try our favourite low fodmap crowd-pleasers: Chicken, Pasta, and Prosciutto Salad Carrot and Halloumi Salad Roast Sweet Potato and Macadamia Salad https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/7dc4797c-5e8c-4993-8da6-10b8fe178833/low+FODMAP+surf+and+turf.jpg Blog - How to host a low fodmap BBQ - Skewered perfection Grill up flavour-packed skewers that are low FODMAP and totally delicious. The beauty of kebabs is their versatility. While steak & snaggers satisfy many BBQ-lovers, you can pimp up your offerings with skewers. Stick to low FODMAP proteins like chicken, beef, lamb, prawns, or fish, and load them up with low FODMAP veggies like zucchini, cherry tomatoes, and bell peppers (in small amounts). Recipes to try from our low fodmap collection: NEW recipe: Surf and Turf Skewers Grilled kebabs (vego and non-vego options provided) Prosciutto, sage and parma lamb chops (while not technically skewers, they are 100% fabulous!) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/dd2a2549-dedb-455a-8e48-5bd8f7188847/Low+FODMAP+Hummous+4+ways.jpg Blog - How to host a low fodmap BBQ - Dip into deliciousness Avoid store-bought dips and whip up your own gut-friendly versions. Many traditional dips are loaded with garlic and onion—both high FODMAP culprits. But making your own is easy and ensures everyone can dig in worry-free. Our low fodmap top pick: Hummus 4 Ways (Classic, Beetroot, Pumpkin, and Spinach) Serve your dips with low FODMAP veggie sticks (like cucumber, carrot, and zucchini) or low FODMAP crackers. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e5f8a2ae-b348-48b4-a8e5-8db88d151e37/Low+FODMAP+chocolate+meringue+nests+with+berries.jpg Blog - How to host a low fodmap BBQ - Shared low fodmap sweet treats End your BBQ on a high note with desserts that won’t upset anyone’s stomach. Shared desserts are a hit at any gathering, and with these low FODMAP options, everyone can indulge guilt-free. Here are our top 3 low fodmap sweet treats: Low fodmap chocolate swirl meringues (our best ever!) Hedgehog slice Lamington protein balls Pro tip: Keep an eye on serving sizes for ingredients like chocolate, nuts and cream to avoid fodmap stacking. https://www.noisyguts.com/blog/tootired monthly 0.5 2025-01-29 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/13fe23c9-2d5b-4494-a684-0f37e4039951/Screenshot+2025-01-02+at+12.03.35%E2%80%AFpm.png Blog - Are you too....(tired, busy, overwhelmed) to try the low FODMAP diet? For many, the biggest roadblocks to starting the Low FODMAP diet are: Fear of bland or boring meals: There’s a misconception that a Low FODMAP diet means sacrificing flavour. Spoiler alert: It doesn’t have to, promise! Time constraints: In our busy lives, adding a new diet to the mix can feel impossible. Grocery lists, label reading, and meal prep all sound time-intensive. The complexity of the diet: Figuring out what you can and can’t eat might feel like a part-time job. But here’s the good news: You don’t have to jump in all at once, and you don’t have to be perfect. Small, simple changes can still have a huge impact on your gut health. Enter the concept of FODMAP-lite – an easier, less intimidating way to dip your toes into Low FODMAP eating. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/f0515a47-89e5-4de9-ad77-5e1279d31172/low%2C+not+no.jpg Blog - Are you too....(tired, busy, overwhelmed) to try the low FODMAP diet? Our philosophy is - don’t wait for the perfect time to start. It’s called the LOW fodmap diet, not the NO fodmap diet. So why not make some small easy changes to reduce your overall fodmap load without disrupting your lifestyle. While you’re unlikely to feel the full benefit of the diet, making small changes is do-able and less overwhelming than embracing the full low fodmap diet. And making some small changes now will make it easier if and when you do decide the commit to the diet. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/4fa9b492-4a39-4028-a637-a2d1b4caa6bd/Frien Blog - Are you too....(tired, busy, overwhelmed) to try the low FODMAP diet? Let’s start with breakfast If you’re a busy body, the easiest place to start with a pre-low fodmap diet is breakfast. It’s a lighter meal and you’re less likely to be cooking for the whole family. I asked the members from our private Friendly Fodmappers Community Group for advice and here’s what they said. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/3a8a5ae3-88ea-478b-b3cf-86ae37c1e37a/certification+logos.jpg Blog - Are you too....(tired, busy, overwhelmed) to try the low FODMAP diet? If you’re a cereal lover, then pick up a low fodmap option on your grocery run. Certified low fodmap products display one of two symbols You might not be aware that some of the top-selling cereals such as Kellogg’s cornflakes, rice bubbles and Special K are all low fodmap. And Carman’s have a range of deluxe mueslis that are also certified low fodmap. You’re certain to find something to suit your tastebuds. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/513ecbdc-4d70-489f-ad7d-f0f59a455fe1/simple+salad.jpg Blog - Are you too....(tired, busy, overwhelmed) to try the low FODMAP diet? Talking of lunch… Sticking to our philosophy of low fodmap, not no fodmap, our best advice for lunch is to just eat simply. If you usually eat a meat and salad sandwich, then continue with a few tweaks – sourdough or low fodmap bread (as above) and go easy on the chutneys and sauces. Microwavable rice and quinoa with tinned tuna and a dollop of plain mayonnaise is a fairly popular option, as are crunchy rice cakes with tomato and cheddar cheese – my personal favourite. And if you’re particularly time poor and prefer a protein shake on the go, swap to a certified low fodmap brand such as Superflora with lactose-free milk or chilled water. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/117fe92d-9bd1-4413-b353-d8ca1fd9a1f1/Pad+Thai.jpeg Blog - Are you too....(tired, busy, overwhelmed) to try the low FODMAP diet? - What’s for dinner mum? And here comes the biggie…If you’re not ready to disrupt your family’s meals, it may be easier to cook a separate meal for yourself. I can hear the protests already! You hardly have time to cook for the family and now you want me to cook two meals! Yes, but… There are lots of commercially available simmer sauces and pasta sauces that are quick & easy to prepare. Look at the range from Fodmapped For You, Foddies and/or Nogo. A bit of preparation on the weekend and you’ll have low fodmap meals prepped for the week. Maybe some leftover for the freezer too! And if you’re on the east coast, have a look to see if there’s a low fodmap meal service available in your area (such as Dineamic, We Feed You or ModifyHealth). https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/16ade0dc-1f22-4293-b8de-7f42acfadde9/Screenshot+2025-01-02+at+12.11.30%E2%80%AFpm.png Blog - Are you too....(tired, busy, overwhelmed) to try the low FODMAP diet? - Make it stand out Overwhelmed. Underwhelmed. But can you ever be just whelmed? I hope we’ve managed to reduce your overwhelm. You don’t have to wait until all your ducks are in a row to start improving your gut health. Small steps can make a difference. Here are our top 5 fodmap-lite tips: Ditch the onions and garlic (but not the flavour): Use garlic-infused olive oil (yes, you can buy a bottle at your local grocery) or the green tops of spring onions to recreate those savoury flavours. Go lactose-free: Swap regular milk, cheese, and yogurt for lactose-free versions or plant-based alternatives (check labels for added FODMAP ingredients!). Focus on low-FODMAP fruits & veggies: Carrots, zucchini, oranges, strawberries, and bananas (ripe but not overripe) are your friends. Learn the basics of portion sizes: Even low-FODMAP foods can trigger symptoms if eaten in excess. Apps like Monash University’s FODMAP app can be a lifesaver here. Add simple, delicious Low FODMAP recipes to your repertoire: We’ve got a whole library of tried and tested low fodmap recipes! https://www.noisyguts.com/blog/can-i-use-ai-to-develop-a-low-fodmap-meal-plan monthly 0.5 2025-01-21 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/aa96dfb9-a925-499b-b58e-d118788ed337/New+Ideas+for+low+FODMAP+meals.jpg Blog - Can I use AI chatbots to develop a low FODMAP meal plan? - New ideas Many of the dishes were indeed low FODMAP. And the AI chatbots did give me a couple of new ideas for low FODMAP dishes that I hadn’t thought of before and now want to try. If you are struggling to come up with new ideas, this could be useful… My favourite suggestion was an omelette with spinach, feta and toasted pine nuts from CoPilot and I will (tweak it) and give it a try. However, I would suggest that our recipe page with close to 100 different recipes could give you many more new and enticing options. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/58895824-f6fd-4c87-be51-33c13f8fb537/super+simple+low+FODMAP+dishes.jpg Blog - Can I use AI chatbots to develop a low FODMAP meal plan? - Super simple If you like simple recipes with minimal ingredients, then the recipes produced by CoPilot and ChatGPT fit the bill. Each recipe typically had only 4 or 5 ingredients. This could be useful if you are cooking your own meals separately from the rest of the family and want something quick and easy to prepare. But see below for my view on this. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/97d451c8-06b0-4a3f-bd21-e9e060dbf58f/gluten-free+bread+and+lactose-free+milk+are+specificied+on+the+low+FODMAP+diet.jpg Blog - Can I use AI chatbots to develop a low FODMAP meal plan? - Good tips and swaps It was good to see some good pick-ups in the lists – e.g. specifying low FODMAP, gluten-free and sourdough bread; use of garlic-infused oil, not fresh garlic; and stipulating lactose-free milk and lactose-free yoghurt. When it comes to carbohydrate sources, they included gluten-free spaghetti, quinoa and rice, rather than regular wheat-based pasta. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/413596a0-9304-4803-a8a0-aa8d23b9fd5e/fodmap+fails.jpg Blog - Can I use AI chatbots to develop a low FODMAP meal plan? - FODMAP fails Let’s start with the big one - Many of the recipes simply weren’t low FODMAP. AI was confidently wrong - repeatedly. This is very frustrating, especially for people new to the low FODMAP diet, who are unlikely to spot the errors. The recipes tended to be given with the measurements in cups, in contrast to the Monash app, which gives amounts in grams, which made checking FODMAP content tricky. But even being generous, I found some real clangers from both CoPilot and ChatGPT. Disappointingly, the meal plans included examples of recipes with variously excessive amounts of red capsicum, broccoli, zucchini, cherry tomatoes, ripe banana, asparagus and more. It seems that the Chatbots, like many novice fodmappers are confused by the fact that a food can be low or high in fodmaps depending on quantity. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/4c3b255f-f8e2-4775-a007-569d3cace7c9/small+serves+to+stay+low+FODMAP.jpg Blog - Can I use AI chatbots to develop a low FODMAP meal plan? - Borderline FODMAPs Some recipes were just on the right side of low FODMAP boundaries, for example an Almond Flour and Banana Muffin from CoPilot probably comes in with just about green (low FODMAP) amounts of almond flour and ripe bananas, given the recipe makes six muffins, but they would be small muffins., and eating a second one would tip you over. This taps into another problem… https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/a1af82a2-3aca-4df6-a8e1-4cc8bec6b844/reliance+on+ready+made+sauces.jpg Blog - Can I use AI chatbots to develop a low FODMAP meal plan? - Pre-prepared ingredients without supplier information Co-pilot in particular, tended to include ready-made dressings and sauces in its recipes, such as stir-fry sauce, lactose-free Caesar salad dressing and Low FODMAP baked beans, without any indication of suppliers. Low FODMAP stir-fry sauces are available from Fody Foods Co. and Fodmapped For You, and Fody also makes a low FODMAP Caesar Salad Dressing, but many dairy-free Caesar salad dressings have garlic. I also haven’t been able to find any low FODMAP baked beans option. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/115f6421-97b8-4ef9-8995-972724049506/AI+low+FODMAP+meal+plans+lack+flavour.jpg Blog - Can I use AI chatbots to develop a low FODMAP meal plan? - Finally, lack of flavour and flare For me, the dishes are too simple and a throw back to the classic meat and two veg dinners from the 1950’s. Sure, that makes them easy to prepare, but it leaves them a chore to eat. For example, the CoPilot dinner suggestion of Grilled Chicken with Steamed Carrots and Zucchini is simply boring. It needs some herbs or spices to add flavour. Our gut microbes also like a variety of multi-coloured fruit and vegetables, herbs and spices. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/11076d56-8bd9-4bca-81c0-42c1a8603106/Cover+for+ebook+page.jpg Blog - Can I use AI chatbots to develop a low FODMAP meal plan? - A better way If you want an easy way to try or re-try the low FODMAP diet, check out the 10 day meal plan in our Good Gut Challenge – we promise it includes reliably low FODMAP dishes that are way more exciting than the cheese and tomato on toast suggested by Chat GPT. It includes our Monash certified low FODMAP shakes, which are an excellent source of low FODMAP protein, fibre, and probiotics. https://www.noisyguts.com/blog/lowfodmapcocktailsandmocktails monthly 0.5 2025-12-02 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/0551d245-cf33-4f68-87ab-2e380a322fd8/alcohol%2C+fodmaps+and+IBS.jpg Blog - Alcohol, Gut Health, Gluten &amp; FODMAPs - A toast to gut-friendly choices When it comes to recommended serving sizes for alcoholic beverages for fodmappers, you may notice some differences between the Monash University FODMAP App and the FODMAP Friendly App. The Monash App is more conservative in its serving sizes, adding a generic warning that says “alcohol is an irritant to the gut and a limited intake is advised”. Whereas the Fodmap Friendly App doesn’t offer a recommended serving size if no fodmaps are detected. What does this mean for fodmappers? Proceed with caution and know your own limits. Pro Tip : Be careful what you’re eating while you’re drinking alcohol. Fodmaps can “stack” when you combine the two, making it impossible to identify the triggering source. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/f7c33420-ec3a-4922-8306-59c440e3ed9b/recommended+low+fodmap+alcohol+.png Blog - Alcohol, Gut Health, Gluten &amp; FODMAPs - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/49f01668-5a8d-43b2-99de-8f1def0aa9dd/IBS+and+alcohol+-+low+fodmap+cocktails.jpg Blog - Alcohol, Gut Health, Gluten &amp; FODMAPs - Alcohol & IBS symptoms Here’s what to watch out for… Alcoholic beverages act as a gut irritant for many people, regardless of fodmap content. For IBS sufferers, triggers may include: Carbonation: Bubbles in beer or sparkling wine can lead to bloating. This has lead to Monash University recently advising fodmappers to prioritise still wine as opposed to sparkling wine. Histamines: Found in red wine and some beers, histamines may exacerbate headaches or IBS-like gut symptoms. Fermentation: Some alcoholic beverages, like beer, may worsen gut discomfort if consumed in large quantities. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/19606586-6a2e-4cb4-9d8c-14bcdfbbbe1c/IBS+low+fodmap+cocktails.jpg Blog - Alcohol, Gut Health, Gluten &amp; FODMAPs Tips for Gut-Friendly Drinking Pace Yourself: Alternate alcoholic drinks with water to stay hydrated and reduce gut irritation. Stick to Simple Ingredients: Choose drinks with minimal ingredients and avoid pre-mixed cocktails. Lots of mixers can be laden with fodmaps. Try Alcohol-Free Alternatives: Non-alcoholic spirits and wines are increasingly available and can be a safer option for your gut in terms of alcohol content (but they may not be low in fodmaps as none have been formally tested). https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/081df773-7000-4c35-a23e-77e675437a3c/low+fodmap+cocktails+and+mocktails.png Blog - Alcohol, Gut Health, Gluten &amp; FODMAPs - Low FODMAP cocktails If you’re looking for festive drink recipes—both alcoholic and non-alcoholic—we’ve got you covered! Check out our curated list of low FODMAP holiday drinks, perfect for celebrating while staying gut-friendly. Find the recipes here Here’s to a happy, healthy gut in 2025! https://www.noisyguts.com/blog/pantry-staples monthly 0.5 2024-12-13 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/6fe18176-bc7c-47c9-a522-116fba9e7413/Pantry+staples+for+IBS.png Blog - Low fodmap lifesavers for the busiest time of year - Stock up on low fodmap crackers Ideal for snacking or BYO party platters, low fodmap crackers pair perfectly with hard cheeses, lactose-free spreads and low fodmap dips (ps. here are my fav low fodmap dip recipes ). Keep a stash in your pantry to avoid being caught off guard when people of drop over or when hunger strikes. My favourites are Mette’s gluten-free Nordic crackers, Roza’s gourmet crackers or budget-friendly rice crackers. ps. we mean savoury crackers, not Xmas bonbons! https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/ddeecf31-0dde-44cb-9c1c-fee5ef4bfcc6/Pasta+and+past+sauce+stapes.png Blog - Low fodmap lifesavers for the busiest time of year - 4. Pile up the pasta & pasta sauce A spare pack of pasta and pasta sauce (or two) might not win you Master Chef but they’re quick to prepare and ensure you can have a meal on the table in 15mins. I find this is particularly useful when the family cry out for take-out but you just know that pizza/kebabs/fish and chips is not going to end well for you and your gut. I like the texture of Barilla gluten-free pasta but there are lots of available now options. And Fodmapped For You have a range of ready-made sauces that are good backups. Perhaps you’re even lucky enough to live in a state where you can order frozen low fodmap meals! https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/2943fb05-43b8-4e5b-9117-f726d13632fb/choc+coated+protein+balls.png Blog - Low fodmap lifesavers for the busiest time of year 7. What to bring when your host says not to bring anything If you haven’t already tried them, our double-choc protein balls are the best thing to bring to an event when your host says not to bring anything. Noone will be able to guess that they’re low fodmap! Just make sure you’ve downloaded the recipe on your phone because lots of people will be asking for it once they’ve tasted one! Find it here https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/9abec3d2-00b4-4597-ae6f-c423e220eae0/SF-2406-74.jpg Blog - Low fodmap lifesavers for the busiest time of year - 8. What’s your guilty pleasure? And if it’s one thing that I ALWAYS like to have in the freezer is a go to sweet treat! I hate feeling like I’m missing out when the kids are tucking into a lolly-laden gingerbread house. Having a secret stash of gut-friendly cookies or even a packet of hot chocolate ensures I can join in on the indulgence without suffering any (gut) consequences. https://www.noisyguts.com/blog/handlingtrickyconvos monthly 0.5 2024-12-06 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/811846f2-6ad3-4d22-a693-1a6fc0234c55/3.png Blog - Fod-whats??!! Navigating tricky food conversations these holidays - How to diffuse judgy questions “But what even are FODMAPs?” A: “Oh, they’re just a group of natural sugars that some people (like me!) have trouble digesting. They’re in loads of healthy foods like onions, garlic and apples, but for someone with IBS, they can cause a lot of digestive issues.” Pro tip for sceptics: You can say, ‘It’s not about avoiding healthy foods; it’s about finding the ones that love me back.’ “Why are you following such a restrictive diet?” A: “It’s not forever! It’s just a tool to figure out what works for my body. Once I’ve nailed what triggers by symptoms, I’ll reintroduce foods so I’m not avoiding things unnecessarily. It’s about feeling good and living life without worrying about my gut ruining the party.” https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/ea057c2a-002e-459a-94cc-2aadeb36d8e3/4.png Blog - Fod-whats??!! Navigating tricky food conversations these holidays - Can I take your order please? But what do you do if you’re at a restaurant and all eyes are on you when the waiter/waitress comes to take your order. Here’s an approach that might be useful. Step 1: Start with a Smile and Positivity “Hi! I’m so excited to be here - it smells amazing!” (A friendly tone sets the mood for a positive interaction with the waitstaff) Step 2: Keep It Simple and Specific “I have some food sensitivities, so I need to avoid certain ingredients. Do you have anyone in the kitchen that is familiar with fodmaps?” https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/62292df1-4e2b-48e1-a594-084300236da3/5.png Blog - Fod-whats??!! Navigating tricky food conversations these holidays - Final thoughts: a little kindness goes a long way Navigating family gatherings with or without IBS can be challenging for some, but a mix of humour, honesty, and confidence can make all the difference. Sometimes, loved ones just need a bit of education - and maybe a bite of your delicious low fodmap dish—to understand. Most of the time, people really aren’t as focussed on what you are/aren’t eating as you think. https://www.noisyguts.com/blog/harmonizing-health-integrating-the-low-fodmap-and-mediterranean-diets-for-optimal-health monthly 0.5 2024-12-14 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/a3382a2c-9179-4618-9dd1-aaab42bd7233/low+FODMAP+dairy+.jpg Blog - Harmonizing Health: Integrating the Low FODMAP and Mediterranean Diets Fermented dairy is beneficial, and you should aim for one serve a day. Milk contains the FODMAP lactose, this is reduced somewhat by fermentation. However, a low FODMAP serving size of Greek yoghurt is still only one tablespoon, so opt for lactose-free yoghurt instead. Choose one with live Lactobacillus and Bifidobacteria cultures. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/5d5cf308-0bc6-449b-9a98-37b4f0a906ca/Plant-based+protein.jpg Blog - Harmonizing Health: Integrating the Low FODMAP and Mediterranean Diets Legumes and pulses have huge health benefits and are a great source of soluble fibre and phytochemicals along with protein. We have written about their health benefits here. They are a key component of the Mediterranean diet, but they do contain FODMAPs. Stick to canned, rinsed and drained beans, chickpeas and pulses. The FODMAPS leach into the water in the can. Aim for at least three serves per week. The low FODMAP serving sizes and protein content are in the table. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/57032fa2-0e0b-4a72-be04-ebb2633bf054/EVOO+beneficial+compounds.jpg Blog - Harmonizing Health: Integrating the Low FODMAP and Mediterranean Diets Olive oil doesn’t contain any FODMAPS at all. Opt for extra virgin olive oil and around 3 tablespoons per day. We’ve written about its heath benefits in depth here. It contains healthy fats and plant compounds with a myriad of effects. It can help improve cardiovascular health, brain health and blood sugar control. It also has effects on the gut microbiome and reduces inflammation and oxidative stress. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/7ba5da7d-fc5f-4bb5-ab9e-ac9b01c3bc29/Vinrage+benefits.jpg Blog - Harmonizing Health: Integrating the Low FODMAP and Mediterranean Diets We’ve also covered the health benefits of traditionally made vinegars. These do contain some FODMAPs but there are generous low FODMAP serving sizes. You can consume 2 tablespoons (42g) per meal of red wine vinegar. There is a little more fructose in balsamic vinegar linked to its sweeter flavour. The low FODMAP serving size for balsamic vinegar is 1 tablespoon (21g) per meal. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/3bf4dabb-dcf7-4bf7-b798-5c9b401d6b3a/low+FODMAP+Mediterranean+Salad.jpg Blog - Harmonizing Health: Integrating the Low FODMAP and Mediterranean Diets Ingredients (serves 1): • 40g feta cheese • 1/8 large cucumber (diced) • 1 cherry tomato • 1/4 red pepper • 3 black olives • herbs or cos lettuce • 1 cornichon and 1/4 tspn capers chopped Method: Simply combine all ingredients, dress in 1/2 tbsp of olive oil and ¼ tbsp of red wine vinegar, and season with salt and pepper.. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/46db12e3-e9d2-45dc-94fc-0736c2138a60/low+FODMAP+fruit.jpg Blog - Harmonizing Health: Integrating the Low FODMAP and Mediterranean Diets Aim for three serves of fruit per day. The fructose content of fruits varies, but there are many options with sizeable low FODMAP serving sizes.. My favourites are the berries and citrus. And in line with Mediterranean style living, I have blueberry bushes and citrus trees in the back garden, which I lovingly water each morning. Have fruit as your dessert if you can to meet Mediterranean Diet guidelines. Dark chocolate is another low FODMAP option, but white and milk chocolate have more lactose. White sugar and maple syrup are low in FODMAPs and you can also ‘sweeten’ with vanilla essence and spices like cinnamon. Honey, agave syrup and all the artificial sweeteners ending in -ol are high in FODMAPs and should be avoided. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/286f3c8e-573b-42cf-a6ed-58268470698f/Low+FODMAP+veggies.jpg Blog - Harmonizing Health: Integrating the Low FODMAP and Mediterranean Diets Again, aim for at least three serves a day, and a variety of colours. Our blog on eating the rainbow explains how different colours are associated with different phytochemicals that have unique health benefits. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/fb38171c-9b40-4fd7-b594-3efd7c0f27dd/low+FODMAP+salad+veggies.jpg Blog - Harmonizing Health: Integrating the Low FODMAP and Mediterranean Diets Adding a salad to the table is an easy way to up vegetable uptake; even small children love sweet salad vegetables. You can also eat an abundance of just about all herbs. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/97b0628c-0734-462d-859f-e94c11d884c1/Garlic+onions+%26+leek.jpg Blog - Harmonizing Health: Integrating the Low FODMAP and Mediterranean Diets The alliums, need a special mention. They are a key component of the Mediterranean Diet, and whilst they do contain FODMAPs, there are still some options available to enjoy. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/81403456-2c2d-4786-9681-8d7a36abdc31/nuts+low+fodmap+serving+sizes.jpg Blog - Harmonizing Health: Integrating the Low FODMAP and Mediterranean Diets Nuts are fabulous for heart and brain health. They are packed with fibre, protein, minerals and plant sterols. Despite being high in fat, nuts are considered heart healthy foods. This is largely because they are high in 'good fats' – monounsaturated fats and polyunsaturated fats that help to lower levels of bad cholesterol. Low FODMAP serving sizes vary a little, and are given in the table. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/109533ee-fb80-4318-8daa-1c7d5fb6e640/seeds+low+fomdap+serving+sizes.jpg Blog - Harmonizing Health: Integrating the Low FODMAP and Mediterranean Diets Seeds have a similar nutrient profile to nuts and are highly nutrient dense. They are great sources of minerals, vitamin E and heart-friendly fats. Seeds are also a great source of both soluble and insoluble fibre for good gut health. Chia seeds rate a particular mention. Whilst they originated in South America, they make a great addition to the Mediterranean Diet. We like to stir them though yoghurt slackened with a little water, leave for a few hours or overnight and top with fruit. Chia seeds are a rich source of non-fermentable fibre that won't cause lots of gas or bloating that can be problematic for people with IBS. https://www.noisyguts.com/blog/gut-health-myths-separating-fact-from-fiction monthly 0.5 2024-11-12 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/51034201-c879-423c-a7d7-803444071f76/Gut+Health+Myth+1+All+probiotics+are+the+same.jpg Blog - Gut Health Myths: Separating Fact from Fiction - Myth #1: "All Probiotics Are the Same" Probiotics have become a buzzword, often touted as the ultimate gut health solution. However, there are thousands of probiotic strains, each with unique biology. Different strains of bacteria offer different benefits, and what's effective for one person may not be for another. This myth persists due to generalized marketing and a lack of public understanding about the complexities of the gut microbiome. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/45592f3c-d248-4158-8da3-53195a5ff2ae/Gut+Health+Myth+2+A+gluten+free+diet+is+best+for+gut+health.jpg Blog - Gut Health Myths: Separating Fact from Fiction - Myth #2: "A Gluten-Free Diet Is the Best for Gut Health" While a gluten-free diet is crucial for those with celiac disease, it's not universally beneficial for everyone with gut issues. Gluten-free diets can sometimes lead to nutritional deficiencies if not properly managed. This myth continues because of the rising popularity of gluten-free and low-carb diets and anecdotal success stories. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/7a67bc5e-3b62-4fea-a192-3e745109f39b/Gut+Health+Myth+3+Fibre+is+bad+for+IBS.jpg Blog - Gut Health Myths: Separating Fact from Fiction - Myth #3: "Fibre Is Bad for IBS" . Many people with IBS shy away from fibre, fearing it will exacerbate their symptoms. While certain high-fibre foods can trigger symptoms, others, especially soluble fibre, can be beneficial. This myth is sustained by confusion over the types of fibre and their differing effects on the gut. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/b39c8434-ecd3-4cba-a2fb-81f9d67b0fad/Myth+4+I+have+to+give+up+dairy+to+beat+IBS.jpg Blog - Gut Health Myths: Separating Fact from Fiction - Myth #4: "I Have to Give Up Dairy to Beat IBS" Many people with IBS believe that cutting out dairy is essential to manage their symptoms. While some individuals are lactose intolerant and benefit from reducing dairy, it's not a one-size-fits-all solution. This myth persists due to the common confusion between lactose intolerance and IBS. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/ece35bba-ec50-45ec-b07a-e1921bb655a4/Gut+Health+Myth+5+Detox+Diets.jpg Blog - Gut Health Myths: Separating Fact from Fiction - Myth #5: "Detox Diets Can Fix Gut Problems" Detox diets claim to cleanse your body of toxins and reset your digestive system. However, there's little scientific evidence to support these claims, and such diets can sometimes do more harm than good. This myth continues because of the appealing idea of a quick fix and the marketing of detox products. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/ee9dd829-8277-4ed4-b43f-b4b64f67df99/Myth+6+I%27ll+haev+to+give+up+my+favourite+foods.jpg Blog - Gut Health Myths: Separating Fact from Fiction - Myth #6: "If I Follow the Low FODMAP Diet, I'll Never Be Able to Eat My Favourite Foods Again" The low FODMAP diet can seem restrictive, leading many to believe they'll have to give up their favourite foods forever. However, by using resources like the Monash Low FODMAP app, individuals can discover that many favourite foods can be enjoyed in low FODMAP serving sizes. This myth persists due to a lack of awareness about the flexibility within the low FODMAP diet. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/26ff8676-d613-43a4-ac10-cf5765d99a4a/Myth+7+Taking+Digestive+Enzymes+will+help+me+process+my+food+better.jpg Blog - Gut Health Myths: Separating Fact from Fiction - Myth #7: “Taking Digestive Enzymes Will Help Me Process My Food Better” Some IBS symptoms result from malabsorption of carbohydrates that then cause problems further along the digestive tract. It seems logical to think that ingesting extra enzymes will help break down the carbohydrates and other macronutrients and help the digestive system work better. This myth persists because it’s tempting to think that you can just pop a pill and then eat as normal. https://www.noisyguts.com/blog/hello-santa monthly 0.5 2025-12-19 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/7dd8ba03-4ac7-4be0-9950-67b0395c37c0/gift+idea+1.jpg Blog - Hello Santa, 1. A heating pad A heating pad can help alleviate abdominal pain and discomfort. There are some incredibly snuggly options available. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/3bbe9a6d-8783-41db-b8c0-9897bc8ec3e1/gift+idea+2.jpg Blog - Hello Santa, 2. A cookbook A cookbook with recipes that are easy to digest and gentle on the stomach could be a thoughtful gift. Now may be the time to try the new Monash University Low FODMAP Cookbook. Gluten-free Mediterranean by Helen Tzouganatos also looks good, along with The Veg Box: 10 Vegetables, 10 Ways by the Happy Pear. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/946bcdc8-cc21-43b4-92a3-5dff4801ee3f/gift+idea+3.jpg Blog - Hello Santa, 3. A gift voucher for a meal delivery service A meal delivery service that caters to specific dietary needs could be a great way to help your loved one meet their dietary requirements without the stress of cooking. This is SUCH a thoughtful gift that can really help a gut warrior out during busy times. We Feed You have low-FODMAP and gluten-free options and deliver frozen ready made meals to over 3,800 suburbs in NSW, QLD, ACT and VIC. We met members of the team and some of their very happy customers at the Free From + Allergy show in Sydney. Unfortunately, they don’t cover WA, SA and TAS, but if you are in Perth, Adelaide or Hobart you could try Dineamic. Garden of Vegan supply vegan and gluten-free meal kits. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/4a47c0e2-bf2e-4e9b-b0dd-581824f9b05e/gift+idea+4.png Blog - Hello Santa, 4. A water bottle with time markers Drinking enough water is crucial for gut health and time markers can help keep you on track, especially in Summer when I never remember to have enough. We are loving the trend for giant incubated drink bottles. This is one for the teenage girls in your life this Christmas (along with the heavily trending Crocs – I can’t believe they’re back! - and this time with lights). https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/343d2f49-c5c9-456a-abaf-97f16e596932/gift+idea+5.jpg Blog - Hello Santa, 5. A comfortable pair of pyjamas or stretchy pants One good thing to come out of the pandemic was the rise of loungewear. Comfortable clothing can help alleviate discomfort caused by bloating and other gut-related symptoms. Choose fun prints and pretty colours that are cheerful and uplifting. We also love the relaxed vibe of the new wide leg and flared yoga pants available at Lulemon, Lorna Jane and Cotton On. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/c98d6418-146e-4a37-be0d-383ad7516ded/gift+idea+6.jpg Blog - Hello Santa, 6. A voucher for yoga classes or a subscription to a meditation app Meditation and yoga can help reduce stress and anxiety, which can exacerbate gut symptoms. My local yoga studio does a great introductory pass that also alows you to bring a friend along for free. Check out if yours has something similar. Want to know more about how yoga helps IBS and try a 20 minute introductory session online from Sara The Mindful Peanut? - check out our blog here https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/b5cb3d07-fdd2-4bca-8ab0-83530023f5d5/gift+idea+7.jpg Blog - Hello Santa, 7. A gift card for a massage therapist Relaxation or tension release massage can also help reduce stress. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/d477acb1-4756-4e57-b619-178136943296/gift+idea+8.jpg Blog - Hello Santa, 8. A journal and beautiful pen Journaling can help your loved one track their symptoms and identify patterns associated with trigger foods or moods. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e2897991-8a18-49bc-b6bf-669aef433643/gift+idea+9.jpg Blog - Hello Santa, 9. A gift card for a bookstore Reading can be a great way to relax and unwind. Pick out a great novel, or give a gift card for a bookstore, so your loved one can pick out books on topics they enjoy. Another alternative is a magazine subscription. For the last few Christmases my mother has given me a subscription to my favourite magazine and I am grateful for her thoughtfulness every month when it hits my letterbox. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/d51ea0cb-49a7-48e1-bf88-b848011cf8d0/gift+idea+10.jpg Blog - Hello Santa, 10. A Squatty Potty This is a stool that helps you assume a squatting position while using the toilet, which can help alleviate constipation and other digestive issues. You may have seen their crazy unicorn commercial… https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/c9551da9-1a4e-48a6-ab74-6b1f0326d370/Gift+idea+11.jpg Blog - Hello Santa, 11. Noise-cancelling headphones Noise-cancelling headphones can help block out unwanted noise and create a peaceful and relaxing environment. They can also help a reluctant exerciser to get started - when used to listen to podcasts or music. I’m very happy with my mid-range Sony LinkBuds. They come with several different sized buds, so you can find the one that comfortably fits your ear and doesn’t fall out. And for those wanting something a little more fashionable (and invisible!), check out the new earbuds that are disguised as earrings. What look like pearls or jewels on the outside, actually double up as ultra-discrete earbuds. They won’t block out Uncle Jim’s Xmas jokes completely, but they do allow you to tone things down and reduce sensory overload in social situations. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/c2233331-5102-46c5-b63b-7fd8b5404ddd/gift+odea+12.jpg Blog - Hello Santa, 12. A new shaker or blender This is perfect for blitzing Superflora based smoothies for a quick and easy low FODMAP and gluten-free breakfast or lunch. We’re loving the new pastel Nutribullets, and have noticed that ShakeSphere now do a portable blender lid for what we think is the best shaker on the market. While you’re at it, why not add in a copy of our Smoothie book and a pack of Superflora shakes so they are ready for our Good Gut Challenge in the New Year? https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e72b237a-fb58-4bdd-b868-348eb81a4d5f/cover+egift+card.jpg Blog - Hello Santa, - Lucky 13. Superflora eGift card Still looking for ideas, why not opt for a Superflora gift card? Give the gift of good gut health. Our gift cards are a great way to get your friend or family member started on their good gut health journey. https://www.noisyguts.com/blog/bbqsauces monthly 0.5 2024-10-29 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/bcaad371-47fb-4342-b0a9-96b1de7e10a7/low+fodmap+tomato+sauce_2.png Blog - Want sauce with that? Low fodmap sauces for BBQ lovers - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e440e129-d65e-49f1-97c4-866cf65390f7/low+fodmap+bbq+sauce_2.png Blog - Want sauce with that? Low fodmap sauces for BBQ lovers - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/29cf7a16-ebf0-40f4-8267-3e5c808e1eda/chickencups.png Blog - Want sauce with that? Low fodmap sauces for BBQ lovers - 3. HP Sauce Ingredients: HP Sauce has a tomato base, blended with malt vinegar, spirit vinegar, sugars (molasses, glucose-fructose syrup), sugar, dates, cornflour, rye flour, salt, spices and tamarind. Low fodmap serving size: The Monash App has no listing for HP sauce which means it hasn’t been tested for fodmap content. Given the ingredients are similar to BBQ sauce (but I would argue less tummy friendly), I would estimate the recommended fodmap serving size to be 1 tablespoon. Why? HP is fairly punchy and glucose-fructose syrup is likely to be listed high up the ingredients list. This could lead to tummy troubles so do check the label before you pour. Brand recommendations: There weren’t many brands to choose from at my local grover but the ones we did find contained tomatoes, malt vinegar (barley), molasses, glucose-fructose syrup (wheat), spirit vinegar, sugar (26.3g per 100ml), dates, maze thickener (1422), rye flour, salt, spices, flavour, tamarind concentrate. Opt for brands labeled “no onion/garlic” and check ingredient lists carefully to ensure vegan compliance if you’re plant-based. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/6878e9ce-24ec-453e-8b0a-a3a16da541f5/2.png Blog - Want sauce with that? Low fodmap sauces for BBQ lovers 5. Wholegrain Mustard Ingredients: Whole mustard seeds, vinegar, water, and sometimes a touch of sugar or spice. Low fodmap serving size: Like Dijon, you’re safe with 1 tablespoon (20g). Brand Recommendations: Many wholegrain mustards are safe, with both Maille Wholegrain Mustard and Coles Wholegrain Mustards being consistent, gut-friendly picks. 6. Tobasco Ingredients: Chilli, sugar, salt and garlic. Low fodmap serving size: While there is no specific listing for tobacco, the Monash Fodmap App recommends a low fodmap serving size of sriracha sauce as 5g (1 teaspoon). Whole raw red chilli have a small low fodmap serving size of 11g. The Monash App adds an additional warning that sriracha and chilli contains capsaicin, a natural ingredient which gives its spice flavour and can trigger heartburn and abdominal pain in some individuals with IBS so proceed with caution! Brand Recommendations: We reviewed three chilli sauces (McILhenny Co Tabasco Sriracha, McIlhenny Tabasco and Flying Goose Siracha Hot Chilli Sauce) and only the traditional tabasco excluded garlic. This makes it the standout choice because its 3 ingredients are distilled vinegar, red pepper and salt while the other brands contained chilli, sugar, water, salt, garlic, flavour enhancer monosodium glutamate (E621), stabiliser xantham gum (E415), acidity regulators acetic acid (E260), citric acid (E330), preservative potassium sorbate (E202). https://www.noisyguts.com/blog/beyond-smoothies-creative-superflora-recipes-youll-love monthly 0.5 2024-10-28 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/7a73100b-2c41-402e-876a-991a32e69bdd/smoothie+bowl.jpg Blog - Beyond Smoothies: Creative Superflora Recipes You’ll Love 2. Smoothie bowl A smoothie bowl is a good option as we move into Summer. Our friend Sara (The Mindful Peanut) is the queen of smoothie bowls. Here’s one with coconut yoghurt, protein powder and dragonfruit powder to give a powerful pink colour. Dragonfruit isn’t easy to get hold of, so here’s an easier berry-based option:. Try blending: ¼ cup of raspberries ½ cup of frozen blueberries a drizzle of lactose-free milk to get the blades moving 50g Vanilla or Strawberry Superflora 3 ice cubes - you will need a powerful blender to blitz through the ice-cubes - but they help to thicken the mix https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e6e8daa6-669f-45c4-b830-66e61822ede0/Chocolate+Dipped+Protein+Balls+.jpg Blog - Beyond Smoothies: Creative Superflora Recipes You’ll Love 3. Choc-dipped protein balls This is the Superflora recipe that is most requested from friends, families, and our pharmacy stockists when we are doing in store events. It is more of a chocolate truffle than a protein ball. It is a great option when you want a low FODMAP dessert to a party that you can enjoy too! The recipe is here. For more protein ball recipes, download our protein ball ebook. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/b3243d83-bcbc-4e36-9d40-e3aeaa0b5d57/porridge+square.jpg Blog - Beyond Smoothies: Creative Superflora Recipes You’ll Love 4. Chocolate Protein Porridge This is one of my favourite weekend breakfasts. During the week, I have my Superflora shake in a smoothie with berries; at the weekend I like to mix things up. The recipe is available here. My top tip is to stir the Superflora through at the end. The probiotics in Superflora are heat stable, but if you add the Superflora at the start of cooking the porridge gets too thick. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/6e6ad9a8-7174-4350-922d-50f34d166c4a/chia+pudding+etc.jpg Blog - Beyond Smoothies: Creative Superflora Recipes You’ll Love 5. Stir it through your favourite breakfast We’ve had a number of customers, including John and Rebecca, tell us that they like to stir French Bean Vanilla Superflora through their overnight oats. It’s a great way to add extra protein. And Brenda and Susan like to stir Superflora protein powder through their chia puddings, In fact, Susan goes a step further and sprinkles it on her cereal and uses it in baking too. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/dae863be-23de-43d9-b7bc-2f055e0b0742/waffles.jpg Blog - Beyond Smoothies: Creative Superflora Recipes You’ll Love 7. Waffles and pancakes Geordie from Genomic Wellness, our stockist in Jurien Bay, enjoys Superflora in many different ways, including in high protein waffles. Simply swap out 30g of your gluten-free flour for Superflora protein powder. Geordie’s recipe uses almond meal instead of flour: 30g French Bean Vanilla Superflora 1 egg ¼ cup of almond meal ¼ tsp baking powder Pinch of salt https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/71bc5a6e-92d4-4bc7-bdee-69c04f37e182/Vegan%2BIce-cream%2Bbars%2Bsquare.png Blog - Beyond Smoothies: Creative Superflora Recipes You’ll Love 9. Ice-cream Low FODMAP ice-cream can be tricky to find. Low FODMAP and vegan ice-cream is just about impossible – so why not make your own. Here is our recipe for peanut and caramel ice-cream bars. The probiotics in Superflora are not only heat stable, they can also be frozen and still retain their gut health benefits. If you prefer your frozen treats more fruity, try Saskia’s recipe for frozen choc and berry bites. Blitz Rich Cocoa Chocolate Superflora with frozen berries, then stir through some desiccated coconut and freeze. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/ff6d7b24-ad23-4498-b960-ea67d0ffafc7/Berries%2B+Daily+Gut+Health+Boost.jpg Blog - Beyond Smoothies: Creative Superflora Recipes You’ll Love 1. Icy poles Here is another frozen option to add to the menu as the hot weather begins to roll in. Simply mix up a couple of batches of Boost (the ratio is 10g (2 desert spoons of Boost) to ½ a cup of water) and freeze in icy pole molds https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/f592f887-4992-4ab8-bfb4-12ac5dcdfa82/water+bottle.jpg Blog - Beyond Smoothies: Creative Superflora Recipes You’ll Love 3. Dilute and sip throughout the day We prefer the Boost prepared as a concentrated gut health shot to make the most of the vibrant fruit flavours. If you struggle with constipation, it is a good idea to follow with a big glass or water to make the most of the soluble fibre. However, some of our community, including Keith, prefer to add it to their water bottle for a subtle flavour that keeps them sipping throughout the day. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/a54e7892-ca78-4115-a3ee-fd192ce77f16/mocha+with+hot+chocolate.jpg Blog - Beyond Smoothies: Creative Superflora Recipes You’ll Love Mocha magic One of our hot chocolate customers who prefers to remain anonymous likes to add the Dark Hot Chocolate to her morning coffee to create a Mocha treat. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/49148efb-d950-48b8-8813-2cd214aff231/hot+chocolate.jpg Blog - Beyond Smoothies: Creative Superflora Recipes You’ll Love 4. A very special treat Ok, we aren’t going to pretend this one is good for gut health, but we have had a comment on one of our posts from a customer who enjoys the Dark Hot Chocolate after dinner with a shot of liqueur and honestly that does sound really lovely for a special treat! https://www.noisyguts.com/blog/seasonal-fruitandveg monthly 0.5 2024-10-15 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e1cb0d4a-420f-4aac-bd93-793f3212dcdc/which+fruits+are+low+fodmap.png Blog - Eat in season: Your guide to low fodmap fruit &amp; veg Seasonal fruits Mangoes Mangoes are back! But if you’re following a low fodmap diet, you’ll need to enjoy these tropical delights with caution. The Monash Fodmap app lists ripe mango as high in fructose and the recommended low fodmap serving size is 40g. For those looking for a mango alternative, try yellow or green papaya instead. Blueberries Blueberries are a superfood for good reason: they’re packed with antioxidants and nutrients. The best part? They’re low fodmap, even at a generous serving size. Whether you sprinkle them over your morning cereal or blend them into your breakfast smoothies, blueberries are a fantastic choice for a gut-friendly snack. Here’s our favourite blueberry burst smoothie recipe Raspberries Raspberries are another great option, with a safe serving size of 58g. These vibrant berries can be enjoyed fresh, added to yogurt, or blended into smoothies for a refreshing and nutritious boost. When we’re not eating them straight out of the punnet, here’s our best raspberry coconut protein ball recipe Bananas Bananas are a convenient and affordable snack, but their fodmap content depends on their ripeness. Firm bananas are low fodmap in servings up to 95g (1 medium sized banana), while ripe bananas contain higher amounts of fructans and should be limited to 37g (1/3 of a medium sized banana). If you’re wondering what to do with the other 2/3rds of the banana that you can’t eat, pop it in the freezer and add it to your next smoothie. It tastes delicious with Superflora French Bean Vanilla gut health shake & 250ml lactose-free milk. Or try our Bananarama smoothie recipe And don’t forget! Many of winter’s citrus fruits have generous low fodmap serving sizes and are still available. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1728966791391-SVMVUTD74TLHPE6UJLSX/Screen+Shot+2024-10-15+at+12.32.25+pm.png Blog - Eat in season: Your guide to low fodmap fruit &amp; veg https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1728966318371-KBVNW32N0WMDT2H3ZSM5/low+fodmap+smoothie+recipe.png Blog - Eat in season: Your guide to low fodmap fruit &amp; veg - Blueberry burst smoothie https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1728967080837-8NSCUTT4BVBJWUHB123V/Screen+Shot+2024-10-15+at+10.54.17+am.png Blog - Eat in season: Your guide to low fodmap fruit &amp; veg - Raspberry coconut protein balls https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1728966692253-IWYSEKMFD833VE9V7UZK/ng-FEB22-102.jpg Blog - Eat in season: Your guide to low fodmap fruit &amp; veg - Bananarama smoothie https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/5163bd70-16b7-4e13-9564-af3de33970bb/Screen+Shot+2024-10-15+at+1.07.02+pm.png Blog - Eat in season: Your guide to low fodmap fruit &amp; veg - Seasonal vegetables Cos Lettuce Lettuce lovers, rejoice! Cos lettuce is an excellent low fodmap foundation for your salad bowl. Whether it’s as the base of a crunchy Caesar salad or wrapped around your favourite fillings, this mild, fibre-rich leafy green will add texture and freshness to any meal without causing any gut distress. Asparagus Unlike lettuce, asparagus is high in fructans and fructose, even in small servings. Consider swapping asparagus for low fodmap veggies such as bok choy or zucchini. Green Beans Green beans are another great low fodmap veggie to add to your cart, with a safe serving size of 75g (or 15 beans). Toss them into a salad, sauté them with garlic-infused oil, or simply steam them for a quick, easy side dish. Whether you go for machine-harvested or the handpicked variety, green beans offer a satisfying crunch and a wealth of nutrients. Beetroot Beetroot adds a vibrant splash of colour to any dish, but can only be enjoyed by fodmappers in very small servings (25g per meal or 2 thin slices). If you’re looking for a similarly nutrient-rich but gut-friendly alternative, try carrots or sweet potatoes instead, both of which are lower in fodmap content. Celery Celery is another spring staple, but the recommended low fodmap serving size is miserably small. If you love the crunch, consider bulking up your salads with carrots, cucumber or zucchini to keep your plate full while staying within your fodmap threshold. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/2430cc24-23bb-43ce-b3d7-84b21c37df07/low+fodmap+pumpkin+salad.png Blog - Eat in season: Your guide to low fodmap fruit &amp; veg Lebanese Cucumbers Cucumbers, especially Lebanese ones, are in season and wonderfully low fodmap at 75g per serving (1/2 medium Lebanese cucumber). Their crisp, hydrating nature makes them a great addition to salads or as a refreshing snack. You can even add them to your favourite low fodmap dips like hummus for a crunchy, satisfying bite. Try our hummus recipes Zucchini Zucchini is definitely worth adding to your shopping cart, with a generous safe serving size of up to 67g per meal (1/3 medium zucchini). Whether you’re making zucchini noodles, adding it to a stir-fry, or baking it into muffins, this versatile veggie is easy on the gut and easy on the wallet, with prices as low as $2.50 per kilo this week. Pumpkins With Halloween just around the corner, pumpkins are everywhere. But be cautious to choose Jarrahdale, Japanese, Kabocha or Kent over other varieties due to fodmap content. Pumpkin is the hero of our latest recipe – Pumpkin with yoghurt sauce and pine nuts. https://www.noisyguts.com/blog/monashfodmapapp monthly 0.5 2024-10-15 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/67c45fab-285c-455d-9d60-c82efef96641/Monash+low+fodmap+traffic+light+system.png Blog - Master the Monash Fodmap App: 10 FAQs you’ve been dying to ask #1 How does the Monash App traffic light system work? Here’s the simple answer…The Monash Fodmap App uses a traffic light system - red, amber and green - to show the fodmap rating of different foods. It’s a quick way to see whether a food might trigger your IBS symptoms and how much of it you can eat. Green foods are low in fodmaps and are generally safe for most people with IBS to eat without triggering symptoms (for example, carrots, blueberries, rice). Amber foods contain moderate levels of fodmaps and should be limited to avoid IBS symptoms (for example, butternut pumpkin, strawberries, chickpeas) Red foods are high in fodmaps and likely to trigger symptoms so should be avoided (for example, garlic, dried figs, naan bread). https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/860ff665-4d02-4955-b830-9899569976d7/Monash+low+fodmap+app.png Blog - Master the Monash Fodmap App: 10 FAQs you’ve been dying to ask But… the App actually uses TWO traffic light symptoms. I know, wild isn’t it?! There are 2 sets of traffic lights for each food – LARGE and SMALL. The large traffic light on the right-hand side of the App signals the overall fodmap rating of a food when eaten in a ‘typical’ serving size. What is a ‘typical’ serving size? A typical serving size is determined from a combination of clinical experience and healthy eating guidelines. A LARGE red traffic light means the food contains high levels of fodmaps in a typical serving size. A LARGE amber traffic light indicates the food has moderate fodmap content in a typical serving size. A LARGE green traffic light means the food is low in fodmaps in a typical serving. The smaller traffic lights you see directly underneath each food shows how each food’s fodmap rating changes at different serving sizes. Confused? Here’s how to interpret the large and small traffic light systems. As seen in the image to the left, mango has a large red traffic light on the right-hand side. This means that in a typical serving size, the fodmap rating of mango is high and should be avoided. Underneath the image of the mango are also three smaller traffic lights. You can see that mango is high (red) in fodmaps at a typical serving size (in this case, the typical serving size is ½ a medium fruit or 140g). It becomes moderate (amber) in fodmaps if only ¼ cup or 45g is eaten, and low (green) in fodmaps if only 1/5th or 40g is eaten. The typical serving size is always listed first so foods may start green and go red as the serving size increases or start red and become green as the serving size reduces. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/d228829c-1a8a-4f4f-ab2f-0fe8a32c5d0d/low+fodmap+Monash+App+vegetables.png Blog - Master the Monash Fodmap App: 10 FAQs you’ve been dying to ask - #3 What do the portion sizes in the Monash App mean and do I have to stick to them? The portion sizes in the App tell you how much of a food you can eat before it is likely to trigger symptoms. Different foods contain different levels of fodmaps, and the amount you eat plays a big role in whether it will be safe for your gut. While newbies often chase a list of “safe” and “unsafe” foods, the fodmap diet is all about a sliding scale of serving sizes. So, the portion sizes in the App help guide you on how much of each food you can eat without overloading your digestion. Of course, once you’ve identified your triggers through a process of systematic reintroduction, you’ll be able to customise your individual thresholds and enjoy a greater diversity of foods. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/3ac63ee6-bc37-45c1-bc4f-2a84233d8997/low+fodmap+diet+Monash+App+fodmappers.png Blog - Master the Monash Fodmap App: 10 FAQs you’ve been dying to ask - #4 Can I eat multiple ‘green’ light foods in one meal? Yes! Monash set the fodmap ratings conservatively, so you can enjoy more than one serving of "green" or low fodmap foods in a single meal. Those foods with a large green traffic light on the right-hand side of the App often have NO upper serving size limit, so you can consume them freely (examples include carrots, blueberries and white rice). Once through elimination, you may be able to test your thresholds with your favourite combos. But alas, red light foods such as onion, garlic, dried legumes and pears may never re-appear on your menu. Some people worry unnecessarily about fodmap stacking – that is, eating foods that are low in fodmaps but cumulatively add up to a higher fodmap load. In most cases, this isn’t something to worry about unless you find that you are not achieving the symptom control you want. If you want to read more about fodmap stacking, read our blog here. But the take-home message is that this is a LOW fodmap diet, not a NO fodmap diet. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/ac11accf-2f5f-488f-b39c-71f4cfb2a030/Screen+Shot+2024-09-29+at+1.25.11+pm.png Blog - Master the Monash Fodmap App: 10 FAQs you’ve been dying to ask - #6 Help! I’m craving (insert your favourite food) but it’s not listed on the Monash App. Can I still eat it? Umm, it’s hard to tell. The App contains lots of foods but it’s not exhaustive. If you can’t find it on the Monash App, have a look at the FODMAP Friendly App to see if they’ve tested it. If it appears in neither app, read the ingredients forensically. In accordance with the Food Standards Guidelines, ingredients are listed in order of quantity (largest to smallest) so be particularly wary of foods where high fodmap ingredients are listed first. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/ce8f20a2-0a3a-47ec-b50f-9bf10986b4aa/low+fodmap+diet+elimination+phase+IBS.png Blog - Master the Monash Fodmap App: 10 FAQs you’ve been dying to ask - #8 If I fail the reintroduction of one type of fodmap, does that mean I have to rule out all foods with that particular fodmap forever? No, failing the reintroduction of one fodmap doesn’t mean you have to avoid all foods with that fodmap forever! The goal of the reintroduction phase is to identify your personal tolerance levels for different fodmaps. Even if you react to one food containing a specific fodmap (like garlic with fructans), you might still tolerate other foods that contain smaller amounts of the same fodmap (like a small serving of onion). Reactions can also depend on the amount of the fodmap you eat. You might not handle large quantities of a certain fodmap, but smaller portions could be perfectly fine. It’s all about finding your individual threshold. Failing a reintroduction simply means you should go slow, adjust portion sizes, or try again later. Many people find that their tolerance improves over time, so you won’t necessarily have to avoid those foods forever. I personally think people like this are unicorns! I’ve tried to reintroduce garlic and onion many, many, many times and have failed every single time. Sigh… Whatever it is, the way you tell your story online can make all the difference. https://www.noisyguts.com/blog/ultimateguidetoproteinshakes monthly 0.5 2024-09-30 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1a4896d6-d1a3-47bd-bf24-45ebc7b99005/Carefully+read+Nutritional+panels+for+ingredients+and+serving+sizes.JPG Blog - The ultimate guide to protein shakes A nutritional information panel (NIP) is a table of standardised data that helps consumers make informed decisions about the food they eat. Australian food regulations require ALL packaged foods to display a NIP that lists the protein, carbohydrate, fats, sugar, dietary fibre and sodium/salt content. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/4410186d-1b33-4871-929e-fd96ee3d9496/shakes+avoid+and+yes+please.PNG Blog - The ultimate guide to protein shakes - What’s in your protein shake? Here are 6 things to look out for when purchasing a protein shake. If you’ve already got some product in your pantry, why not grab it now so you can use this checklist to see if it passes the test! 1. Does it contain a good source of protein? You'll want to make sure that the protein shake you choose contains enough protein to meet your needs – at least 20-25 grams per serve. Quantity matters, but so does quality. What is the main protein source in the shake – whey, pea, brown rice, fava beans? Because you’re buying a protein shake, the main protein source should be the first ingredient listed. If the protein source makes up 50%+ of all ingredients, where it comes from might be important to you to, so check the country of origin labelling. If you have any gut health issues, make sure the protein source is certified fodmap friendly so it doesn’t cause any tummy upsets. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1644210234013-AK7YZ2J37A3Y69N2ORIV/Say+no+to+food+additives Blog - The ultimate guide to protein shakes - Ingredients we avoid Sucralose (E955) Sucralose is a no-calorie, non-nutritive sweetener derived from sugar and contains chlorine. It is intensely sweet, about 300-1000 times sweeter than sugar. According to Australian Food Standards, sucralose is made by replacing three hydrogen-oxygen groups on a sugar molecule with three chlorine groups. An average daily intake of 0-15mg/kg body weight per day has been established based in animal studies. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/acc579dc-fb6e-4898-b882-97979aae1b77/Lucuma.png Blog - The ultimate guide to protein shakes - Lucuma (pronounced loo-too-ma) Easy low fodmap dairy swaps https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1644290390702-82SQYWGIM2ZLR1NCLKIN/Screen+Shot+2022-02-08+at+11.19.02+am.png Blog - The ultimate guide to protein shakes Granola with blueberries makes an easy low fodmap breakfast https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1645581673727-9A6DBO7LL5M5IB5KM65O/300721-50final.jpg Blog - The ultimate guide to protein shakes - Introducing Superflora gut-friendly protein shakes Of course, Mary and I are somewhat biased because we developed Superflora with ALL the ingredients we love with NO artificial nasties. We stand behind our shakes. And we LOVE drinking them. Feel free to wander around our Shake Shop to see if our shakes are the best fit for you. https://www.noisyguts.com/blog/grand-final monthly 0.5 2026-02-02 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/c87ef1be-8805-4f1e-a7a2-73ec08cbb556/Screen+Shot+2024-09-24+at+7.56.56+am.png Blog - Your gut-friendly grand final game plan - The pre-game warmup: know your triggers Just like the players need a solid warm-up, so does your gut! Before diving into the festivities, take a moment to remind yourself of the usual culprits that might leave you running to the bathroom during halftime. No, you don’t have to know your EXACT triggers before Saturday’s kick-off but do think about foods that are red flags. Common high fodmap offenders at any party include: Onion and garlic (hello, BBQ sauces and dips!) Bread rolls (most commercial varieties contain fructans) Dips & dairy (like that ooey-gooey, irresistible soft-cheese platter) Beer (a double-whammy for bloating and discomfort) But don't stress. We’ve got plenty of low fodmap alternatives to keep you in the game without sacrificing the fun. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/fc84d64e-4088-4b54-b84c-7d7104dcf1b9/Screen+Shot+2024-09-23+at+6.59.09+pm.png Blog - Your gut-friendly grand final game plan 4. A winning cheese platter Cheese is often seen as a no-go zone for those with gut issues, but many hard cheeses are actually low fodmap! Cheddar, brie, and camembert in small quantities can be enjoyed safely. Pair these with gluten-free crackers and some fresh fruit/veggies for a platter that’ll make everyone happy, gut or no gut issues. If you’re not sure which cheese to go for, a general rule of thumb is to avoid any cheese that looks like you can stick your thumb into! 5. Low fodmap snaggers on the BBQ If a BBQ is part of your Grand Final ritual, you can still enjoy a snag or two. Look for sausages that are free from fillers like breadcrumbs and high fodmap seasonings. Opt for plain beef or chicken sausages, and enjoy them in gluten-free buns with fodmap friendly sauces like tomato sauce (without garlic or onion). But if you’re buying, remember to check the ingredient labels forensically. Most options I found in the meat section at Woolies contained either roast garlic, minced garlic, pea fibre or dehydrated onion. Perhaps try your local butcher for more gut-friendly options. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/28f3d083-24f3-4b58-b839-929b72f17787/Screen+Shot+2024-09-24+at+7.51.52+am.png Blog - Your gut-friendly grand final game plan Gut health coaching tips Preparation is key – just like the AFL teams spend months training, you can spend a bit of time prepping for a gut-friendly Grand Final day. Here are some quick tips to make the day smooth sailing: Eat before the party: If you know there won’t be many low fodmap options, have a filling, gut-friendly meal beforehand to avoid temptation. That way, you can enjoy a small portion of your favourites without overindulging. Bring your own snacks: It’s a game day! Just like the players have backup plans, so should you. Bringing along your own low fodmap snacks, like our favourite low fodmap protein balls or some homemade treats, will keep you satisfied and safe. And don’t be afraid to bring a share plate. With so many low fodmap recipes in our library, you’ll find something that will wow your teammates (add link to recipes) Don’t skip your supplements: If you’ve got your gut health routine down pat with the help of supplements, make sure you don’t forget them on the big day. Whether it’s lactaze enzymes or your daily dose of Superflora, keeping your gut in check starts before the whistle blows. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e71e1dc4-178f-4a46-a842-36601819f6a5/tight+banana+smoothie+vanilla.png Blog - Your gut-friendly grand final game plan Extra time: recovery tips Let’s face it – no one’s perfect, and sometimes the excitement of the game (or a cheeky extra sausage) can mean your gut takes a hit. Here’s how to manage post-Grand Final day if your gut is feeling the strain: Hydrate: Drinking plenty of water helps flush out any extra fodmaps that might be lingering in your system. Hydration is key to recovering quickly. Gentle movement: A light walk the next day can help your digestion get back on track. It’s also a great way to ease any tension if the game didn’t go your way! Go easy on your gut: In the days following the Grand Final, focus on eating low fodmap, easily digestible meals. Think grilled chicken, steamed veggies, and a soothing bone broth to help your gut reset. And don’t forget that you can get your gut back on track with your favourite Superflora. https://www.noisyguts.com/blog/mix-n-match-for-easy-low-fodmap-dinners monthly 0.5 2025-10-07 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/f6709c0b-49fb-4b9f-beb6-b13a00b23ce8/mix+and+match+low+FODMAP+dinners+overview.jpg Blog - Mix ‘n Match for Easy low-FODMAP Dinners We’ve taken inspiration from a range of different cuisines to give you a variety of flavours to keep things interesting. There are seven different colourful veggie options to provide different vitamins, minerals, polyphenols and other bioactive compound to keep you and your gut bacteria healthy. Amongst the protein sources there are plenty of the vegetarian and seafood choices that we should all be eating more of. So let’s check out some of the combinations so you can see how it works. Then we’ll take you through the low FODMAP serving sizes for the protein and carbohydrate sources and finish with the low FODMAP recipes for the side veggies and accompanying sauces and dressings. Let’s go! https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1726467157775-2F5F6IZHVVXHQA96T64P/Mix+and+Match+dinners+overview+2+Thai+beef+salad.jpg Blog - Mix ‘n Match for Easy low-FODMAP Dinners https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1726301675963-T1GKZ66EOJUXW39G7I8U/thai%2Bbeef%2Bsalad%2Bsquare.png Blog - Mix ‘n Match for Easy low-FODMAP Dinners https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1726301663922-GZ01J8FHFXKV5J2XIAIN/Tofu%2Bcurry%2B3.jpg Blog - Mix ‘n Match for Easy low-FODMAP Dinners https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1726467182902-GLMMNW0UOY4C4RQIEESJ/Mix+and+match+dinners+overview+3+Tofu+and+pumkin+thai+red+curry.jpg Blog - Mix ‘n Match for Easy low-FODMAP Dinners https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1726467226266-VJHRMJB98MZBTBNCJ7OU/Mix+and+match+dinners+overview+1Veggie+Chilli.jpg Blog - Mix ‘n Match for Easy low-FODMAP Dinners https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1726301714905-RX6PF91HVW0LMHY7PFV4/kidney+beans.png Blog - Mix ‘n Match for Easy low-FODMAP Dinners https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/b6adba99-0ddb-4f99-9fb4-69538f0114bc/Low+FODMAP+protein+sources+for+dinner.jpg Blog - Mix ‘n Match for Easy low-FODMAP Dinners However, the plant-based protein sources are a little more tricky. They do contain some FODMAPs and you should stick to the low-FODMAP serving size (1/4 of a cup of kidney beans or chickpeas and 170g of tofu per person per meal). The plant-based protein sources all contain FODMAPs in the GOS group. To avoid ‘stacking’ it’s best to stick to just one plant-based protein source in a meal. Use canned beans and chickpeas and rinse well to remove FODMAPs that have leached into the canning water. Opt for firm tofu, which has a larger low FODMAP serving size than silken tofu. We like to press it and bake it with a few spices and soy sauce to keep it firm whilst cooking. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/96e9fee6-83d6-4640-9989-b2a847838af3/mix+and+match+low+FODMAP+dinners+carbohydrate+sources.jpg Blog - Mix ‘n Match for Easy low-FODMAP Dinners In terms of bread options, regular wholemeal bread has a maximum low FODMAP serving size of one slice, for sourdough wheat bread it is 2 slices. A low FODMAP wrap from Simson’s Pantry is a great option with kebabs. When it comes to pasta, 74g of COOKED regular pasta is low FODMAP and you get a bit more (1 cup or 80g) if you opt for a corn and rice based gluten-free pasta. It is very easy to overcook gluten-free pasta, so stick carefully to the cooking instructions. A low FODMAP serve for chickpea-based pasta is 100g, and for quinoa-based pasta it is 125g, but we aren’t so keen on the flavour of either. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/ad4e5edd-0061-4dcf-8c80-bab99007d86c/Low+FODMAP+Super+Salad.jpg Blog - Mix ‘n Match for Easy low-FODMAP Dinners - Super Salad Ingredients for the salad (serves 4): 200g sweet potato, peeled 1 tbsp extra virgin olive oil pinch of salt 160g mixed lettuce leaves 50g baby spinach 180g cherry tomatoes 1 cucumber, thinly sliced 120g macadamia nuts, roasted https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/9a0e8fd1-4f02-4655-9226-cd913ce28f2c/zingy+coleslaw.jpg Blog - Mix ‘n Match for Easy low-FODMAP Dinners - 4. Zingy Low FODMAP Coleslaw This works well as a side dish with salmon or as the base of a Thai salad with stir-fried beef strips, chicken or baked tofu. Ingredients for salad (serves 4). 172g red pepper 320g carrot (4 carrots) 1/2 red chilli 10g ginger 80g spring onion (green tops only) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/c8c5f396-03bd-4867-804a-004951d77cda/Spag+Bol+square.jpg Blog - Mix ‘n Match for Easy low-FODMAP Dinners 5. Italian Tomato Sauce This sauce is very versatile. It is the perfect base for a bolognese sauce - simply brown 500g of minced beef and a tbsp of chopped pancetta in the olive oil after removing the garlic*. You can also make this into a beautiful pumpkin lasagne. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1140fbaa-98e0-463a-a1c1-4edbb6c6f552/chilli+and+baked+potato.jpg Blog - Mix ‘n Match for Easy low-FODMAP Dinners - Make it stand out 6. Mexican Tomato Sauce I love a good chilli. This sauce makes the perfect base that you can add mince beef mince too. I love it served with rice or baked potatoes or even 50g of corn chips per person. You can also serve with a little lactose-free sour cream and up to 60g (3 tbsp) of avocado per person plus a cup of iceberg lettuce. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/efbc0387-2874-4f02-9908-b3ef74aadbcc/Tofu%2Bcurry%2B3.jpg Blog - Mix ‘n Match for Easy low-FODMAP Dinners 7. Pumpkin Thai Red Curry It takes less time than you think to make your own red curry paste for this dish, and it is well worth the effort for the balance of flavours it provides. The curry works beautifully with firm tofu (170g per person), chickpeas (1/4 cup per person), beef or chicken. If using tofu we recommend pressing the tofu to make it extra firm. Cut the slab of tofu in half to make it half the height - place on kitchen paper on a plate, cover with more paper and another plate weighted with a heavy book or pan. Press for 20 mins then pat dry and cut into cubes. Serve with brown or white rice or rice noodles. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/6e2f4f76-7000-40f7-8fd8-8246ebf892f5/Low+FODMAP+flavour+bombs+and+toppings.jpg Blog - Mix ‘n Match for Easy low-FODMAP Dinners Stick to 40g of hard cheeses (parmesan or cheddar) to keep the lactose low. I like to grow herbs in my garden, so I’ve always got some on hand. Most of them have a large low FODMAP serving size (a cup), but limit chives to just 1 tablespoon per meal. Nuts and seeds are another way to add flavour. Up to 10 of most nuts is a low FODMAP serving size. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/3a240017-ede6-4e39-aaf1-b88fe28307ae/Vanilla+Shake.jpg Blog - Mix ‘n Match for Easy low-FODMAP Dinners Looking for an easy option? A smoothie made with Superflora, your favourite milk, plus a low FODMAP serving of fruit (e.g. 1/3/ ripe banana, 5 raspberries. 1 cup of .blueberries) or a tablespoon of peanut butter makes a delicious and satisfying low FODMAP breakfast or lunch. We’ve collected our favourite smoothie recipes here https://www.noisyguts.com/blog/phgg-good-for-more-than-your-gut monthly 0.5 2024-09-28 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/8bc4db2e-57bb-43f4-b3bd-f507ab588a0e/PHGG+square.jpg Blog - PHGG - good for more than your gut Similarly, a range of animal and human studies have demonstrated beneficial effects of PHGG on blood cholesterol and lipid levels. For example, Yamatoya and colleagues conducted a small study in Tokyo with young women who were healthy apart from relatively elevated cholesterol levels. They consumed either 5 g of PHGG once a day in a drink with breakfast or 15 g spread over breakfast, lunch and dinner for 2 weeks. The 5 g a day group experienced a significant decrease in free fatty acids in their blood after the two weeks, whilst the 15 g a day group saw a significant decrease in both cholesterol and free fatty acids. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/3416bb87-6937-49ef-a85e-ee582d77c2b4/exercise+with+friends+is+easy.jpg Blog - PHGG - good for more than your gut 1) Move more 2) Stop smoking 3) Up your soluble fibre intake – soluble fibre is found in PHGG (e.g. in our Daily Gut Health Boosts), psyllium, oats, fruit and veggies – take a look at our Best Ever Poop page for more information. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/2fc00054-03f2-47ee-b78d-d4a01ca92f76/Salad.jpg Blog - PHGG - good for more than your gut 4) Eat less saturated fat – found in red meat and full–fat dairy. It can be hard to find a yoghurt that is both lactose-free and low-fat, Here in WA, Mundella make a great option. If you can’t find one, you may have to opt for a lactose-free regular option and reduce your serving size. 5) Eat more healthy fats - found in oily fish, nuts, seeds including chia seeds, extra virgin olive oil and avocados. 6) Check out the Mediterranean diet rich in plant-based foods – it encompasses -3) to 5) above, plus you’ll get additional cholesterol lowering effects from traditional vinegar and the polyphenols found in colourful fruit and vegetables https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/2bbe0ac3-f9a1-45a0-b54d-87963e763cd2/Untitled-1.jpg Blog - PHGG - good for more than your gut 7) Consider adding whey protein to your diet – studies have shown that whey protein isolate given as a supplement can lower LDL and total cholesterol. Three options in our Superflora shake range include whey protein isolate. 8) Similarly, margarines and orange juice with added plant sterols can lower LDL 9) Statins aren’t suitable for everyone, but they do save lives (around 4.3 in every 1,000 people are saved every year when treated with LDL cholesterol lowering therapy). Discuss with your GP. And if you are taking statins – space out when you take your statins and any fibre supplements by a couple of hours. Studies have shown that psyllium can reduce absorption of statins, and it’s possible that the same is true for PHGG.. https://www.noisyguts.com/blog/snacksmart-9lowfodmapsnackideas monthly 0.5 2025-01-16 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/54289b8f-2970-40a9-a3e5-91adcc56ec16/hedgehog.jpg Blog - Snack Smart: 9 gut-friendly, low fodmap snacks you’ll actually crave! - #1 Hedgehog Think you’re going to STARVE on the low fodmap diet or have to give up ALL chocolatey treats?! Think again with this week’s latest recipe. One of my favourite things to do in the kitchen is adapt classic recipes to suit people following the low fodmap diet. Hedgehog slice - a family favourite - is now possible with lactose-free condensed milk. It’s delicious and sure to be a favourite with the kids! Plus - I’ve made this recipe easy by suggesting you simply buy low fodmap cookies instead of making this element from scratch. Low fodmap serving size: The Monash App recommends a low fodmap serving size of condensed milk as 1 teaspoon (or 7g). Yep, this is GRIM! But… if you use lactose-free condensed milk, it’s likely that you’ll be able to tolerate up to 1/2 cup (160g) per meal. So while it may seem like a faff, making your own lactose-free condensed milk actually puts a lot of foods back on the (low fodmap) table. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/2f0b45d0-cbdd-4452-bfeb-5deaca22b228/Screen+Shot+2024-08-27+at+1.18.17+pm.png Blog - Snack Smart: 9 gut-friendly, low fodmap snacks you’ll actually crave! - #5 Something sweet: chocolate-dipped strawberries Who says you can’t have dessert for a snack? Dip fresh strawberries in melted dark chocolate (70% cocoa or higher) and let them harden in the fridge or on the kitchen bench. Strawberries are low in fodmaps, and dark chocolate, in moderation, is generally well-tolerated. Plus, this snack feels so indulgent! Did You Know? Strawberries are packed with vitamin C, which helps support a healthy immune system. Low fodmap serving size: The Monash App recommends a low fodmap serving size of 65g or five medium-sized strawberries per meal. Dark chocolate (recommended low fodmap serving size is 40g) contains less fodmaps than milk chocolate (recommended low fodmap serving size is 30g). https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/5723bfb1-f2db-46be-94c4-e51d18bab637/Screen+Shot+2024-08-27+at+1.22.12+pm.png Blog - Snack Smart: 9 gut-friendly, low fodmap snacks you’ll actually crave! - #8 Peanut butter power balls Make your own low fodmap protein balls. Protein balls are simply delicious when they’re made fresh and a batch will last all week (assuming you hide them from your family!). Here’s a recipe that will save you time and money. I made these plant-based by adding Superflora Plant-based Vanilla but you could use Superflora French Bean Vanilla. Fun Fact: Oats are a great source of soluble fibre, which helps keep your digestion running smoothly. https://www.noisyguts.com/blog/the-health-benefits-of-vinegar monthly 0.5 2024-08-22 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/ab10fd56-9925-4e07-9a36-0e0f9260be11/The+two-setp+process+for+making+traditinal+vinegar.jpg Blog - The health benefits of vinegar Sugars derived typically from potatoes, wheat, barley, rice, honey, grapes or apples are fermented by yeast into alcohol The alcohol is then converted to acetic acid by acetic acid producing bacteria often derived from a vinegar starter culture. This is called acetification. Vinegars are more than just acetic acid though. Other constituents of vinegar include vitamins, mineral salts, amino acids, polyphenolic compounds (e.g., galic acid, catechin, caffeic acid, ferulic acid), and non-volatile organic acids (e.g., tartaric, citric, malic, lactic). https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/81d78919-196a-445c-99dd-2b9577f5b4d9/External+health+effects+of+vinegar.jpg Blog - The health benefits of vinegar Hippocrates recommended vinegar for cleaning ulcerations and the ancient Romans took vinegar with them on long military campaigns to disinfect wounds. Sung Tse, the 10th century creator of forensic medicine, advocated hand washing with sulphur and vinegar to avoid infection during autopsies. And during the Black Plague in Europe, the inhabitants of towns and villages in the North of England where I grew up used vinegar stones to hold vinegar for cleaning coins, along with quarantine and isolation to contain the spread of pestulance. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/6b336a1f-f534-4b3f-8695-1afc328e4aca/The+beneficial+effects+of+vinegar.jpg Blog - The health benefits of vinegar - . 1. Lowering Cholesterol: The antioxidants found in balsamic vinegar target the “scavenger cells” that are toxic to your body and inflate your LDL (unhealthy cholesterol) levels. Research involving rabbits suggests it may help maintain or lower cholesterol levels. Hence, balsamic vinegar can help protect your body from clogged arteries. 2. Regulating Blood Sugar: Studies suggest that balsamic vinegar has an anti-glycaemic effect when consumed with meals. It helps to stabilize blood sugar levels, leading to less drastic spikes after eating. The impact can last up to 5 hours after a meal. This may be in part due to effect on our digestive enzymes. A study using simulated stages of digestion in the lab demonstrated that balsamic vinegar affects the digestion of starch-rich foods (boiled potatoes) through the reduction of pancreatic amylase activity. Similarly, digestion of protein-rich foods, Parmigiano Reggiano cheese, and cured meat (Bresaola), is affected through the inhibition of gastric pepsin. You might have guessed that this study was conducted in Italy. Other vinegars also have anti-glycaemic effects. A Japanese clinical study demonstrated that the addition of vinegar or pickled foods to rice (e.g., sushi) decreased the glycaemic index (GI) of rice by 20% to 35%. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/ee69987d-7d2c-45ec-bf40-974a8f2bd99e/The+effects+of+vinegar+on+the+gut+microbiome.jpg Blog - The health benefits of vinegar 3. Gut microbiome effects The effects of vinegar on the gut microbiome are two-fold: decreasing harmful bacteria and promoting beneficial bacteria. Vinegar decreases gastroenteritis-causing E. coli and Salmonella. The acetic acid and other organic acids found in vinegar create an environment in the gut which promotes the beneficial bacteria that produce short chain fatty acids. The short chain fatty acids have anti-inflammatory and anti-oxidant effects in the body as well as providing energy for the epithelial cells of the colon and improving the integrity of gut barrier. Similarly, the phenols found in balsamic vinegar (from the grape skins and stalks) act as prebiotic substrates for good gut bacteria. The phenols and other bioactive chemicals found in a traditionally fermented vinegar like balsamic vinegar also have their own beneficial effects directly on the body. Kuroso a traditional Japanese rice wine vinegar is also very rich in phenolic compounds. The effects on the gut microbiome are not known, but studies in the lab. have indicated that an ethyl acetate extract of Kurosu vinegar has very high antioxidant properties. It is possible that clinical studies in the future may demonstrate health benefits associated with these antioxidants, but there is no data available yet. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/51e419b7-2fe5-4cd1-9a84-3dee64c86487/Chicken%2C+pasta+and+prosciutto+salad.jpg Blog - The health benefits of vinegar The Mediterranean diet is as much about a way of life as it is about food. Vinegar, especially wine vinegar like balsamic vinegar has the strongest health effects when combined with extra virgin olive oil in a generous dressing of leafy greens, tomatoes or other vegetables, enjoyed as part of a leisurely meal with friends. Try our new recipe here, And if vinegar, isn’t your thing. Why not try our Berries+ Daily Gut Health Boost with prebiotic fibre from PHGG to boost your SCFA producing bacteria, plus phenols from the real raspberry, strawberry and acai berry powders. There is also data to indicate that PHGG promotes a healthy cholesterol profile. We’ll have a blog on that soon. https://www.noisyguts.com/blog/holiday-tips monthly 0.5 2024-09-28 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/d9f59e61-9f93-4511-9cfc-bf4d1fda5f21/Screen+Shot+2024-08-12+at+5.54.33+pm.png Blog - IBS on the move: travel tips for a smooth journey - Stay hydrated (Yes, even if you're nervous about bathrooms) One of the biggest mistakes people with IBS make when traveling is cutting back on water. It's understandable—you don’t want to be caught out without a restroom nearby. But dehydration can actually worsen your symptoms, especially if you have IBS-C (constipation sub-type). Instead of avoiding water, just trust that you WILL find a restroom (they are universal afteral) and if you’re feeling particularly nervous, do some research about restroom stops in advance. Remember: staying hydrated is key to keeping your IBS in check. ps. And if the nasoni looks dodgy (free drinking fountains throughout Rome), opt for bottled water! https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/bb86bb8d-4ae3-4098-b1ce-3bd534c7cd1c/IBS+flare-up.png Blog - IBS on the move: travel tips for a smooth journey - Prepare for flare-ups Flare-ups are bound to happen, but having a plan can make all the difference. This is the time to pull out your IBS toolkit - whether it’s meditation, a gentle tummy rub, or yoga poses specifically designed for IBS. Keep reminding yourself that flare-ups, like everything else, will pass. Turns out that it IS possible to survive without your hot water bottle. Breakfast like a pro Low fodmap breakfast options can be limited when traveling, with many places in France, Italy and Germany offering pastries and sweet breads. To start your day with confidence, consider bringing your own cereal or buying some low fodmap muesli along the way. It might seem like a hassle, but it’s an easy way to ensure you’re eating a low fodmap meal that won’t trigger your symptoms. And buy low fodmap fruit, even if it’s eye-watering expensive. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e3998f88-d7d9-4f69-bf31-d2335128242f/Screen+Shot+2024-08-12+at+6.04.48+pm.png Blog - IBS on the move: travel tips for a smooth journey - Final Thoughts Traveling with IBS requires a bit more planning, but it’s entirely possible to enjoy your trip without letting your symptoms take control. Stay hydrated, plan ahead, and don’t be too hard on yourself if things don’t go perfectly. And yes, I did survive 5 weeks WITHOUT my hot water bottle. https://www.noisyguts.com/blog/extra-virgin-olive-oil-and-the-gut monthly 0.5 2024-12-14 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/0d7538a6-43f1-4bbe-aff0-cad02fd79b96/Beneficial+compounds+found+in+olive+oil.jpg Blog - Extra virgin olive oil: health benefits and the gut microbiome EVOO is packed with monosaturated fatty acids, mostly oleic acid, but also other valuable components including phytosterols, tocopherols, squalene, and phenolics. There are over 100 different phenolic compounds in EVOO, including the simple phenols, hydroxytyrosol and tyrosol, and the secoiridoids, oleuropein, oleocanthal, and ligstroside, all of which possess potent antioxidant activity and prolong the shelf life of EVOO. There is growing evidence regarding the health benefits of EVOO. These are related in part to the benefits of swapping saturated fat in the diet for the monosaturated fat found in EVOO. However, there is also growing evidence that the phenolic compounds also have positive health effects. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/9e37b81c-97a7-457e-9ce1-3855d112f5cc/health+benefits+of+extra+virgin+olive+oil.jpg Blog - Extra virgin olive oil: health benefits and the gut microbiome The phenols in EVOO contribute to human health by influencing metabolic processes, immune function, and even cell proliferation. The biological activity of phenols is strongly related to their antioxidant and anti-inflammatory properties. Lab and animal studies have uncovered these effects, but there are also a growing number of human studies demonstrating the various health benefits of EVOO. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e582196c-3363-46d0-9ad1-4d88a09c7372/two-way+interaction+between+the+gut+and+the+microbiome.jpg Blog - Extra virgin olive oil: health benefits and the gut microbiome There are two-way effects between the phenols found in EVOO and the gut microbiome. 1. The bacteria in the microbiome make the polyphenols in the olive oil more bioavailable and metabolise it into active compounds 2. The polyphenols affect the microbiome composition It is likely that the microbiome helps to explain some of the positive effects of phenols, as well as the phenols affecting the microbiome profile. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/599d95f3-1bfc-4d68-a6be-76e7db9d9f58/Subheading+%281%29.jpg Blog - Extra virgin olive oil: health benefits and the gut microbiome - Make it stand out The impact of extra virgin olive oil (EVOO) on the gut microbiome and host immunity (derived from Millman et al. (2021)) https://www.noisyguts.com/blog/butterflies monthly 0.5 2024-07-07 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/89b600ba-3133-4cca-a04f-d1de2690369e/1.png Blog - Ever get butterflies in your stomach? As a runner, I enjoy listening to The Running Channel podcast. It’s my weekly injection of running science and useless banter. The pod recently interviewed Adele Roberts after she successfully set a new Guinness World Record at the 2023 London Marathon. Less than a year after going through chemotherapy treatment for bowel cancer, Adele ran the fastest marathon with a colostomy bag in a time of 3:30:22. For the uninitiated, this is a spectacular time. For context, the average marathon finishing time is 4 hours and 32 minutes. But as the meme goes, there is no average time because average people don’t run marathons. But back to the gut-brain axis… What is extraordinary about Adele’s story is hearing her describe Audrey – the affectionate pet name she has for her stoma. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/4443ca48-817d-4eb5-ac17-03b353c4657b/Screen+Shot+2024-07-03+at+2.07.01+pm.png Blog - Ever get butterflies in your stomach? - Here are 5 interesting facts about stomas that you might not know: 1. There are 46,000 Australians living with a temporary or permanent stoma'. 2. Stoma' comes from a Greek word which means 'opening' or 'mouth'. 3. People living with a stoma are called ostomates. 4. A stoma can change in size and shape over time, depending on weight fluctuations. 5. The global gender split for stoma patients is approximately 55% male | 45% female. https://www.noisyguts.com/blog/advances-in-ibs-research-effectiveness-and-safety-of-a-12-week-strict-low-fodmap-diet monthly 0.5 2024-07-07 https://www.noisyguts.com/blog/advances-in-ibd-research-gene-desert-linked-to-macrophage-inflammation-may-lead-to-new-treatments monthly 0.5 2024-07-07 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/29bdb405-a051-431b-8427-31dfb3ff298e/diagram+for+IBD+paper.jpg Blog - Advances in IBD research: ‘Gene-desert’ linked to macrophage inflammation may lead to new treatments - Make it stand out Functional genomic approaches have uncovered an immune-mediated disease mechanism underpinning IBD and potential new treatment opportunities. https://www.noisyguts.com/blog/whatfruitandvegisinseason monthly 0.5 2024-06-19 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/cbbf37a8-82bf-4a58-bfb9-76c750028ae0/Screen+Shot+2024-06-12+at+6.53.13+pm.png Blog - What fruit &amp; veg can you eat on the low fodmap diet? (Winter 2024) Fruitful Finds: The Fuji and Yello apples currently in season are crisp, sweet and juicy. At $4-$6 per kilo, they're a steal for both taste and budget. But… the recommended low fodmap serving size is meagre at 20g-30g, depending on the variety. If you have someone in your household that is willing to share, a slice of apple paired with a sharp cheddar cheese is delightful (as long as you can stop at one slice). While golden-skinner quince is currently in season, the fruit has not be tested for fodmap content by Monash University. However, the serving size for quince paste is so low (1/2 tablespoon) that we advise admiring this fruit from afar. In better news for fodmappers… Embrace the peak season for citrus fruits with juicy Navel oranges, priced between $3 -$5 per kilo. Rich in flavour and vitamin C, they make for a refreshing dessert or a zesty addition to savoury dishes. The recommended low fodmap serving size is 130g or 1 medium-sized fruit. Higher serving sizes contain fructose. Winter is also the peak season for Aussie lemons. Hopefully you or your neighbour have a lemon tree in the backyard, or else you’ll be paying $3-6 per kilo. Lemon juice is great to add to dressings and marinades, with 125g (or ½ cup) being the recommended low fodmap serving size. Avocado lovers rejoice! Hass avocados are in season and well-priced at $1-$3 each. These creamy delights are packed with 'good' fats and vitamin E, making them a nutritious addition to any meal. Except for fodmappers. The recommended low fodmap serving size is 60g or 3 tablespoons – which is enough to add 1 slice to your salad, but not enough for a salsa. Packham and Beurru Bosc pears are in season and well priced at $4-6 per kilo but the recommended low fodmap serving size is beyond pitiful at 4-5g, depending on the variety. Winter figs are also available for the next fortnight, but like pears, the low fodmap serving size is pitiful. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/47f60343-2002-4797-8a8d-7d04a0fea582/Screen+Shot+2024-06-19+at+8.50.48+am.png Blog - What fruit &amp; veg can you eat on the low fodmap diet? (Winter 2024) - Vegetable victories Whatever it isI love the look of whole roasted cauliflowers with spices and tahini yoghurt currently doing the rounds of social media. Unfortunately, cauliflower is high in mannitol and an intake of 75g (or ¾ cup) may trigger symptoms if you mal-absorb fodmaps. Given the strong aniseed flavour of fennel, perhaps you may be tempted to add 1/5 bulb or ½ cup (the recommended low fodmap serving size) to your salad or savoury dish. Brussels Sprouts have the capacity to polarise my family. Currently in season, I believe brussels sprouts can add a nutritious crunch to any meal. The recommended low fodmap serving size is 2.5 medium-sized sprouts per meal (or 53g). Grilled with maple, sprouts are lovely! Queensland green beans add a versatile crunch to salads, stir-fries or simply steamed. The recommended low fodmap serving size is generous at 15 beans (75g) so it’s a veggie worth exploring and experimenting with. Chinese cabbage is also worth exploring, with a recommended low fodmap serving size of 1 cup (or 75g). It’s great in stir-fries and is a thrifty buy at $2-5 a head, depending on size. Shred wombok and stir-fry in a hot work with diced pancetta for a tasty side dish or add to a stir-fry at the last minute. Fresh leeks are a winter staple in many Aussie kitchens. The white bulbs are high in fructans, with a recommended low fodmap serving size of just 14g or 1 tablespoon. The green leafy leek tops however are low in fodmaps (tested to 100g) but they’re woody and fibrous so you’ll need to think creatively if you want to use them., the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1718257716100-Z9TH0OJB3WLPTRF8VCWY/2.png Blog - What fruit &amp; veg can you eat on the low fodmap diet? (Winter 2024) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1718262827816-8L8JG0G5SXXIV1ODRBBX/1.png Blog - What fruit &amp; veg can you eat on the low fodmap diet? (Winter 2024) https://www.noisyguts.com/blog/flyingwithibs monthly 0.5 2024-06-12 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/761bc08e-9d2d-4ebb-bd73-793c82e2d160/Screen+Shot+2024-06-10+at+10.37.36+am.png Blog - Fly smart: Surviving long-haul flights with a dodgy tummy Pre-flight preparation: setting the stage Dietary Adjustments Before the flight: In the 10-days leading up to my flight, I plan on reverting to the elimination phase of the low-fodmap diet. This will ensure that I’ve minimised my known food triggers and will get on the plane with my tummy in tip-top shape. Day of the flight: I plan to eat regular meals on the day of departure and schedule my daily exercise early. As my running coach says, nothing new on race day! I’ll definitely be reducing my caffeine intake and avoiding all carbonated drinks on the day of the flight. And avoiding any last minute changes to my normal routine. Hydration: While it can sound superficial to say “stay hydrated”, I plan on setting reminders on my phone in the days leading up to my flight. I tend to drink less water during winter, so a reminder system will help me keep on track. Because of airline restrictions, I plan on carrying an empty water bottle through security and filling it up before boarding. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1717652166321-D5DSKLJKQB3VC447Q4JD/Screen+Shot+2024-06-06+at+1.35.35+pm.png Blog - Fly smart: Surviving long-haul flights with a dodgy tummy https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1717652168389-CQTXP0IK6JY1H70ISQIB/Screen+Shot+2024-06-06+at+1.35.45+pm.png Blog - Fly smart: Surviving long-haul flights with a dodgy tummy https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/5d4b5c2c-6932-4569-af1b-ffd523b0a7fe/2.png Blog - Fly smart: Surviving long-haul flights with a dodgy tummy In-flight strategies: managing IBS at 35,000 feet Moving I plan on moving, as best I can, throughout the flight (- hopefully not just to and from the toilet constantly!) But given that exercise is one of the main ways in which I manage my IBS-C, I’m really not sure how I’m going to cope with sitting still for such a long period of time. I’m hoping a good book and a few movies will distract me. Choosing seats Personally, I’ve chosen an aisle seat so that I have an easy access to the restroom. But I don’t like sitting too close to the toilets in the event that they become a bit smelly. Honestly, long-haul flights are the only time I’ve ever really thought about buying toilet fragrance! https://www.noisyguts.com/blog/what-is-the-gut-brain-axis monthly 0.5 2024-06-06 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/9eb8934d-6310-4954-9ca2-2dad0e826490/The+Gut+Brain+Axis.jpg Blog - What is the Gut-Brain Axis? A Complex Communication Network The gut-brain axis represents the intricate bi-directional communication between the gut and the brain. This network involves neural, immune, and endocrine (hormone) pathways connecting the gut and the central nervous system (CNS). Perturbations of this communication network have been linked to gastrointestinal disorders. There is also limited, but growing evidence that it may also lead to neurodegenerative disease like Alzheimer’s Disease and Parkinson’s disease. We’ll describe the three communication systems - neural, endocrine (hormone) and immune in turn. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/b37acf4f-903d-4312-8dd1-c011f266fc64/the+parasympathetic+versus+the+sympathetic+nervous+system+and+thei+effects+on+the+gut.jpg Blog - What is the Gut-Brain Axis? Nervous System Communication: Brain to gut: The gut and the brain are intricately linked through connections to the autonomic nervous system (ANS) plus the enteric nervous system (ENS), often called the “second brain,” that resides within the gut. The vagus nerve, a major component of the ANS, plays a crucial role in this communication. Parasympathetic fibres of the vagus nerve innervate the gut, influencing digestive processes. For example: They stimulate peristalsis, the rhythmic contractions that move food through the gut. They enhance secretion of digestive enzymes and gastric acid. They promote blood flow to the intestine. Conversely, sympathetic fibres of the ANS can inhibit gut activity during stress responses. https://www.noisyguts.com/blog/wouldyoulikeacoffee monthly 0.5 2024-05-27 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/65f8913b-2fd1-41db-a8e3-eea3317147cc/IBS+and+caffeine.png Blog - The Coffee Lovers' Guide to navigating the menu when you’ve got IBS Why do we love coffee? Australians have a deep-seated love for coffee. With an annual consumption of 1.91 kilograms per person, it's no surprise that more than a quarter of Australians feel they cannot survive the day without their coffee fix. Whether you're an instant coffee fan or an espresso aficionado, taste and quality are paramount. But so, it seems, is quantity! Could you survive the day without coffee? (or maybe the question should be - at what cost?!) If you can’t forgo coffee, how can you enjoy a morning brew while adhering to the low fodmap diet? Let's explore the various coffee options available in your neighbourhood café and the modifications you can make to ensure your cup of joy remains fodmap friendly. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/d53fdf55-9b46-4677-ab86-5f34aae8bd69/Screen+Shot+2024-05-21+at+8.45.59+am.png Blog - The Coffee Lovers' Guide to navigating the menu when you’ve got IBS Cappuccino A cappuccino is typically made with equal parts espresso, steamed milk, and milk foam. Here’s how you can modify a cappuccino to be more gut friendly. Milk substitution: Use lactose-free milk, almond milk or rice milk. If you like soy milk, ask your barista if the soy milk they use is made from soy beans or soy protein. Soy bean milk is high in fodmaps, whereas soy protein milk is low in fodmaps up to 257 ml. If you need a recap on what type of milk you can drink on the low fodmap diet, read our blog here. But don’t just assume that ordering soy milk is a good choice. Ensure the almond or rice milk is unsweetened and free from high-fodmap additives like inulin. And be warned - milk alternatives can still be foamed, though almond and rice milk may not foam as well as dairy milk so you’ll get a near-equivalent frothy cappuccino. But it won’t be quite as frothy. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/f3597077-9b98-4598-af75-e6bbe094795e/Screen+Shot+2024-05-21+at+8.50.17+am.png Blog - The Coffee Lovers' Guide to navigating the menu when you’ve got IBS Espresso Espresso is a pure coffee experience, involving a concentrated shot of coffee. Safe as is: Espresso itself is low fodmap. Enjoy it straight without any modifications. However…be careful not to drink an expresso on an empty stomach and take note of the warnings in our previous blog about coffee being a gut stimulant. It might not be the fodmaps in your caffeine hit that causes issues. But at least with this option, you don’t have to navigate alternative milks. Or is that mylks? Flat White A flat white is made with espresso and microfoam (steamed milk with fine, velvety bubbles). Milk substitution: Use lactose-free, almond, or rice milk to keep it low fodmap. The dairy alternatives should maintain the coffee’s creamy texture without the high fodmap content. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/5a73f068-b1d0-46fa-86ce-6c339ebc94c4/Screen+Shot+2024-05-21+at+8.52.48+am.png Blog - The Coffee Lovers' Guide to navigating the menu when you’ve got IBS Mocha A mocha is a delightful blend of espresso, steamed milk, and chocolate syrup. Milk substitution: Use lactose-free, almond, or rice milk. Chocolate consideration: Chocolate syrups can be high in fodmaps and it can be challenging to ask to see the original packaging to forensically check the nutritional profile. It’s unlikely that your barista will have ever heard about fodmaps and/or know the fodmap content of the chocolate syrup they use. For this reason, a mocha is probably something you should make at home for yourself where you can be certain of the ingredients. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/149ab804-1444-4938-a111-ed1ef4c695cb/Screen+Shot+2024-05-21+at+8.55.22+am.png Blog - The Coffee Lovers' Guide to navigating the menu when you’ve got IBS Tips for a low fodmap coffee experience Coffee itself is generally low in fodmaps however, it's important to understand that caffeine can trigger gut health symptoms in some people. This is rarely due to fodmap content but rather the caffeine and other compounds present in coffee. Caffeine is a known gastrointestinal stimulant and can increase gut motility, potentially leading to symptoms like diarrhea, abdominal pain, and cramping in sensitive individuals. Additionally, the acidity of coffee may exacerbate symptoms such as heartburn and indigestion. Therefore, while coffee in its pure form is low fodmap, its potential to irritate the digestive system means that some people with IBS might still need to consume it in moderation or choose decaffeinated options to avoid discomfort. https://www.noisyguts.com/blog/oats monthly 0.5 2025-05-08 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/b519d38b-f4da-4b6f-8cbf-f4b47847136f/oats+and+soluble+fibre.jpg Blog - Oats - this one’s just right! Oats and the perfect poop Oats are rich in a type of soluble fibre called beta-glucan. It is gel-forming in the gut and great for softening and bulking up the stool as well as feeding good gut bacteria. It is helpful for people with either constipation or diarrhoea. Soluble fibre is much more easily fermented by your good gut bacteria than insoluble fibre. The bacteria convert it to beneficial short chain fatty acids (SCFAs). These can be rapidly absorbed by the cells lining the large intestine and used as an energy source. Absorption of SCFAs by the colon cells also affects movement of water and ions reducing symptoms of diarrhoea. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/4dc76839-b827-4566-9398-3ca7a5443aaf/soluble+fibre+2.jpg Blog - Oats - this one’s just right! What are some other options? 1. Psyllium* contains mucilage that like oat beta-glucan absorbs water in the gut to form a gel. Try adding a teaspoon to your breakfast, whether that’s fruit and yoghurt or muesli. 2. Ground chia* also contains mucilage that forms a gel. It is best soaked in liquids such as lactose-free milk or coconut milk before eating. 3. Partially hydrolysed guar gum* is a soluble fibre that feeds your good gut bacteria, normalises stool form and help food move through the gut at just the right pace. The hydrolysation of the guar gum means easily dissolves in water than regular guar bean gum or acacia gum and is less viscous (thick). It won’t slow gut transit time as much as other types of soluble fibre, so it a suitable for people with gastroparesis. 4. White rice contains resistant starch, a type of soluble fibre that is great for your gut microbiome. 5. Carrots and Kent pumpkins are relatively high in soluble fibre (pectin) compared to other vegetables, and are usually well tolerated by people with IBS. *found in Superflora shakes https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/292b92ed-066b-4796-b778-f71a2d4b397c/oat+beta+glucan+heart+and+blood+sugar+effects.jpg Blog - Oats - this one’s just right! Other benefits of the soluble fibre in oats The beta-glucan found in oats may also help lower and stabilise blood glucose levels especially in people with obesity or who have type 2 diabetes. These effects are mainly attributed to beta-glucan’s ability to form a thick gel that delays the emptying of the stomach and absorption of glucose into the blood. Oats can also help improve heart health. A key risk factors in the development of heart disease is high blood cholesterol. Many studies have shown that the beta-glucan fibre in oats is effective at reducing both total and LDL (bad) cholesterol levels. There are likely several mechanisms at play. Soluble fibre ‘soaks’ up some of the cholesterol in the diet and bile preventing it from being absorbed in the small intestine. The gut microbiome also plays a role converting the fibre into SCFAs including propionic acid, which can decrease the amount of cholesterol made in the liver. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/2fcd3744-9b90-4e09-a574-edfaeb60afbb/oats%2C+gluten+and+fodmaps.jpg Blog - Oats - this one’s just right! Fodmaps and oats Oats do contain fructans and GOS, but at only at low levels, so that are fairly big low FODMAP serving sizes. The degree of processing has an effect on this. Groats (uncooked) - ¼ cup or 60g Rolled oats (uncooked) – ½ a cup or 52g Quick oats (uncooked) – ¼ cup or 23g We take into consideration taste, texture and FODMAP content when choosing our oats. We are like Goldilocks and go for the one in the middle. Rolled oats don’t cook as quickly as quick oats, but they have fewer FODMAPs, and they aren’t as tough and chewy as groats. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/7e9e3e29-de89-424b-a49a-70b239a86d86/porridge.jpg Blog - Oats - this one’s just right! When porridge isn’t porridge Watch out for some of the added extras in the porridges on supermarket shelves. A few chia seeds works well, but we’ve seen added faba bean protein and inulin that can cause painful bloating. If you want variety, try adding a little cocoa powder or even stir through some Superflora at the end of cooking. Check out our luxurious porridge recipe that works well with any low FODMAP milk and Rich Cocoa Chocolate Superflora or Plant-based Chocolate Superflora. Enjoy! https://www.noisyguts.com/blog/eat-legumes-for-longevity monthly 0.5 2025-03-02 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/2e6238d8-778f-4675-aedc-747a678b10b5/longevity.jpg Blog - Eat Legumes for Longevity Want to live to 100? Eat legumes An international study published in 2004 study confirmed the longevity effects of legumes. The researchers looked at the diet and longevity of elderly people across 5 different populations (Japanese in Japan, Swedes in Sweden, Anglo-Celtics in Australia, Greeks in Australia and Greece). The researchers found that across all groups there was a reduction in risk of death by up to 8% for every 20 g increase in legumes eaten. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/080897c6-fcb7-402d-a671-e5cbce2c567a/benefits.jpg Blog - Eat Legumes for Longevity And why are they so beneficial? Legumes are good sources of plant protein, they are around 21% protein, plus they provide minerals, B vitamins and fibre. They also contain complex carbohydrates (the type of carbohydrates that doesn’t cause blood sugar spikes) and are very low in fat. The fibre in legumes is fabulous food for the good gut bacteria in our microbiome as well as helping to slow absorption of sugar into the blood. In addition, legumes are filling and if they are included regularly in the diet are likely to displace other less nutritious foods. For example, getting your protein from legumes a couple of days a week, will likely reduce your red meat intake and its associated saturated fat. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/ce2b57e2-cbf7-4a5f-aaf3-139a05cb5aa9/Fodmaps+and+fibre.jpg Blog - Eat Legumes for Longevity Fermentation, Fibre and FODMAPs Ok, so a quick note of caution for those of you that have IBS or a sensitive tummy. Legumes commonly contain galacto-oligosaccharides and fructans. Fermentation of these FODMAPs and the fibre found in legumes can cause painful build-up of gas in the gut. Stick to eating canned beans, chickpeas and lentils that have been drained and rinsed thoroughly. The removes a lot of the problematic FODMAPs. We also recommend building up serving sizes slowly, so that you have time to adapt to the increase in fibre. Legumes contain both insoluble and soluble fibre, but are especially rich in soluble fibre that feeds your good gut bacteria. They are great for getting things moving if you have constipation. That’s why legumes feature in our Best Ever Poop Program. If you have diarrhoea, silken tofu with little insoluble fibre is a good choice. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/3d6feebd-3850-4e50-969d-9439d49adb0f/Kidney+beans.jpg Blog - Eat Legumes for Longevity Beans All beans are packed with protein and fibre. One of the most commonly consumed beans is kidney beans. It is rich in fibre, folate and minerals like copper and iron. A small study has shown that including kidney beans in a meal can help to lower blood pressure after the meal. More research is needed in this space to see if the results can be repeated in a bigger study. Try this recipe to enjoy kidney beans https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/5c6db03d-3470-4299-8224-86e41f0cd1a7/green+beans+in+this+stir+fry.jpg Blog - Eat Legumes for Longevity - Fresh legumes We are giving a special mention to green beans, one of the few legumes we generally eat fresh, rather than as pulses that have been dried and then re-hydrated. Whilst peas have a relatively small low FODMAP serving size (1 tbsp), up to 15 green beans are low in FODMAPs. Green beans are rich in vitamin C and beta-carotene, an antioxidant. They can help fight inflammation and are also a good source of folate and potassium, which helps regulate blood pressure. Like other beans, green beans also are a good source of protein and fibre, which can help lower cholesterol. We included green beans in our latest curry recipe and this Autumnal stir-fry. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/dcbc8393-3f29-4ddf-8918-54c29b5cddf7/pumpkin+and+chickpeas+soup.jpg Blog - Eat Legumes for Longevity Chickpeas Chickpeas, also known as garbanzo beans, are a staple in the food cultures of many countries of the Mediterranean, Middle East and Africa, including Spain, Italy, Turkey, Lebanon, Israel, Morocco and Ethiopia. Chickpeas are particularly beneficial for reducing post-meal blood sugar spikes and increasing insulin sensitivity compared to other high carb foods. They are rich in folate and copper, manganese, phosphorours and folate. Try them in this Pumpkin and chickpea soup. It’s a great option as the weather gets cooler. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1715428266330-M6H4CG5P5FQ1EEIIVELV/Tofu+curry.jpg Blog - Eat Legumes for Longevity Soy beans and Soy products Soy bean products contain essential nutrients (protein, carbohydrate and fats). The protein in soya beans is a complete protein, meaning it contains all the essential amino acids that we need to get from our food. This makes it a great option for vegans and vegetarians. Unlike red meat it is low in saturated fat and cholesterol free. Soy bean products also contain some other functional ingredients, including isoflavones, bioactive peptides, saponins and phytosterols. Many studies have demonstrated the advantages of soybean products in lowering the risks for menopausal symptoms, cardiovascular diseases and cancers such as breast, prostate, and colon cancers. The effects are particularly pronounced in women, perhaps because the soy isoflavones are phytoestrogens. That means they can mimic the effect of the hormone estrogen in the body, which tends to decline during menopause. Soy milk works well with our Superflora Plant-based Chocolate shakes. Try tofu in this Thai Red Curry or our Pesto, tofu, noodles & zoodles recipe. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/5ca31579-5f19-405f-afb8-957b6f5b9349/fermented+soy+bean+products.jpg Blog - Eat Legumes for Longevity And a special mention for fermented soy beans Fermented soy bean foods are commonly used as seasoning agents or condiments to add flavour to food. But the microbes that ferment the soybeans can improve the bioavailability of nutrients and promote the generation of bioactive components. These include compounds with antioxidative and anti-inflammatory properties. Nattokinase in natto and isoflavone and vitamin B12 found in tempeh can have neuroprotective properties. Plus, some fermented soy bean products contain peptides with potential to reduce hypertension. Other compounds (e.g., surfactin, isolavone, furanones) may have anti-cancer properties. Researchers are trying to work out if these chemicals can be concentrated and used in supplements. In the meantime it’s worth adding a few fermented soy beans to your weekly diet. The microbes found in the foods may themselves have beneficial effects on our microbiomes when eaten. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/7c77b780-6245-4b3b-b7ee-96ffb9928869/products.jpg Blog - Eat Legumes for Longevity The probiotic used across our whole Superflora range - Bacillus coagulans MTCC 5856 was originally derived from a natto culture. It has been shown to boost the health and diversity of the gut microbiome. https://www.noisyguts.com/blog/sowing-the-seeds monthly 0.5 2024-12-14 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/25f198a1-f11e-4c1b-80b3-ca498b122acc/lwo+FODMAP+serving+sizes+of+seeds+and+fibre+content.jpg Blog - Sowing the seeds - Low-FODMAP Seed Servings There are some generous low-FODMAP serving sizes across the board and if you add a good sprinkle of seeds to your salads or muesli you are unlikely to have any problems. The fibre in seeds tends to non-fermentable or only moderately fermentable, so unlikely to cause bloating. Nuts and seeds are often lumped together because they have a similar nutrient profile and similar earthy flavours. Both are rich in heart friendly polyunsaturated fats, fibre, vitamins and minerals, which is probably why the evidence shows that eating around 15g nuts and seeds per day decreases the risk of coronary heart disease by around 20% compared with no or low nut and seed intakes. Find out more about low FODMAP servings of nuts here. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e6784cfb-9deb-4976-995a-3db35768be79/sunflower+seeds.jpg Blog - Sowing the seeds - Sunflower Seeds Sunflower seeds are a good source of many vitamins and minerals, but are especially high in vitamin E, copper, and selenium. Vitamin E is an antioxidant and plays a role protecting cells from the damaging effects of free radicals, which have been linked to health conditions like diabetes, cardiovascular disease and cancer. Enjoy them in our gut-friendly muesli or our raspberry and coconut protein balls. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/37a31ab3-ac01-4de2-b5d1-ab7f5327e8dc/Pumpkin+seeds.jpg Blog - Sowing the seeds - Pumpkin Seeds Pumpkin seeds have a beautiful nutty flavour. I love them roasted with a little soy sauce and spices, or simply tossed in a hot pan. They have the closest thing to a bacon flavour I’ve found in the plant world. Delicious! And unlike bacon, the fats are good for cardiovascular health. They are a good source of minerals – especially heart friendly magnesium. They are also a great source of copper and iron, two minerals needed for red blood cell production, and zinc, a nutrient that plays critical roles in immune function, and much more. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/81be8381-8bf7-4069-8164-3d8ab53b72d4/ng-2306-13.jpg Blog - Sowing the seeds - Sesame Seeds These are lovely toasted in a pan and then tossed on top of a stir-fry. They are also great in tahini. I like to use a little to add depth of flavour to a hummus. Check out our variety of hummus recipes starting here. We are a little confused about why you can have a 2 tbsp of tahini and only 1 tbsp of sesame seeds, perhaps because tahini has oil added, but in any case both serving sizes are likely to be plent.y. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/6c3d831c-b356-4ec1-b9cf-929c6a81bc00/Sesame.jpg Blog - Sowing the seeds Sesame seeds are also great for heart health. They help to lower overall cholesterol in two ways – sesame seeds are rich in plant compounds known as phytosterols that bear a physical resemblance to cholesterol and block absorption of cholesterol in the gut. They are also a source of healthy fats, mainly monounsaturated and polyunsaturated fats, which can lower overall cholesterol levels when they replace saturated fats in the diet. Further cardiovascular benefits come from the magnesium found in sesame seeds and the fibre. Magnesium helps to relax blood vessels and improve blood flow. Lower blood pressure can reduce the risk of cardiovascular disease. Each teaspoon of sesame seeds contain a gram of fibre. Fibre been linked to a lower risk of heart disease by helping to lower LDL (bad) cholesterol levels. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/ae0f6c69-74af-4889-8bc4-dbf410d38b54/linseed.jpg Blog - Sowing the seeds - Flaxseed or Linseed The nutrients in flaxseed (golden or brown) include lignans, antioxidants, fibre, protein, and polyunsaturated fatty acids such as omega-3. The insoluble fibre in flaxseeds is moderately fermented in the gut, whilist the insoluble fibre in other seeds is not fermented. However, the Monash team still recommend linseed as a low FODMAP source of fibre that may help with constipation, abdominal pain and bloating in IBS. One tablespoon is low FODMAP. We’d recommend using ground flaxseed to make all the nutrients available and perhaps starting with just a teaspoon and build up. Alternatively, try our Cranberry and Seeds Protein Bars that contain a little linseed in the mix. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/3d3335ec-22ca-4f61-862b-b414d9d73c6f/chia+for+gel-forming+fibre.jpg Blog - Sowing the seeds - Chia Seeds Chia seeds originated in Central America and were a key component of the Aztec and Mayan diets. Today they are grown across the globe including in Australia. They come in black and white forms and both have a similar nutrition profile. They are a rich source of fibre. Two tablespoons provides a whopping 9.8 g of fibre. The fibre in chia seeds is non-fermentable, which means it won't cause lots of gas or bloating that can be problematic for people who suffer from IBS. Chia seeds contain both soluble and insoluble fibre. The soluble fibre in chia seeds forms a gel that attracts water during digestion. This bulks up and softens the stool making it very easy to pass. Great if you have constipation. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1a1bdbe7-f18b-4132-b56f-91067f93b33b/kiwi+fruit+and+chia.jpg Blog - Sowing the seeds It is best to soften the seeds in a liquid such as water, yoghurt or coconut milk before eating, and as with all fibre, drink plenty of additional water. Eating them dry could worsen constipation or even pose a choking risk. One of our favourite recipes is a Kiwi Chia Pot - this is a good one to enjoy as both green and gold Kiwi fruit come into season over the next few weeks. You can also make them with strawberries. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/52323d92-00c4-47ce-832b-e05b27bad91a/Superflora+low+fodmap+shakes+for+IBS+banner.jpg Blog - Sowing the seeds - In the Superflora mix Do you want a quick way to add seeds to your diet? We’ve include a little ground flaxseed, ground chia seeds and psyllium husk in the gentle fibre blend added to our Superflora gut-friendly shakes. All of shakes are certified low FODMAP by Monash University. https://www.noisyguts.com/blog/lowfodmapfruit monthly 0.5 2024-04-18 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1ebfe956-6df0-4995-836d-ed44b990dc3c/Screen+Shot+2024-04-18+at+8.09.26+am.png Blog - Are you struggling to find low fodmap fruit at the moment? - Navigating low fodmap fruit selection The FODMAP diet, renowned for its effectiveness in managing symptoms of irritable bowel syndrome (IBS), restricts the intake of fermentable carbohydrates that may trigger digestive discomfort. While many fruits are high in FODMAPs, there are options that are “safe” for consumption, even during the transition into autumn. But first… let’s get the bad news out of the way first. You’re going to have to walk past a LOT of tempting apples. Bravo, Grannies, Golden Delicious, Cripps Pink and even the long-awaited pink-on-the-inside apples. Most apples are high in fructose and sorbitol, with a recommended low fodmap serving size of 20-30g – the equivalent to 1 tablespoon! So unless you’ve got someone else to share the rest of your apple with, I’d walk past those new-season Bravo apples quickly. Beurre Bosc pears are also in season, ranging from $3-$4 per kilo. Alas, pears too are high in a range of fodmaps – fructose, sorbitol and fructans. The recommended low fodmap serving size is a mere 4-5g. Once again, walk past those quickly too. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1713399372277-IHFLDF6ZBIJ3MGOGFRV9/Screen+Shot+2024-04-18+at+8.15.40+am.png Blog - Are you struggling to find low fodmap fruit at the moment? https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1713399373165-9S5I5FR82J7MDUH2WZFG/Screen+Shot+2024-04-18+at+8.15.51+am.png Blog - Are you struggling to find low fodmap fruit at the moment? https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/860b56fb-833b-43ef-9bbf-1ccad8770a99/Screen+Shot+2024-04-18+at+8.24.19+am.png Blog - Are you struggling to find low fodmap fruit at the moment? - What to do if you’re feeling fruitilicious? As the cooler weather sets in, a broader range of citrus fruits will come into their prime, along with gut-friendly kiwifruit, papaya and rhubarb. But how can we enjoy fruit until then? Try these 5 strategies: 1. enjoy small low fodmap serving sizes and store or freeze the leftovers for another day. Lemon juice can stop fruit flesh from browning and keeping the seed intact can help longevity too. 2. choose low fodmap fruit varieties from the freezer. Using frozen mango in this smoothie might not transport you to a tropical island, but at least you can pretend! 3. explore alternative sources of nutrients such as nuts, seeds, lean proteins, whole grains and low fodmap veggies. The dearth in low fodmap fruit will pass. 4. experiment with preservation such as freezing, drying or canning to extend the shelf life of seasonal fruits. Frozen fruits can be used in smoothies, baking, and desserts, while dried fruits can add sweetness and texture to snacks and meals. Just be sure to check the Monash app to ensure that the fodmap content hasn’t changed during the preservation process. 5. consult a fodmapped-trained dietitian. If you're struggling to find suitable low fodmap options, consider consulting a registered dietitian who specialises in gastrointestinal health. They can provide personalised guidance, meal planning strategies, and recipe ideas tailored to your dietary needs and preferences. Here’s a link to the Monash directory so you can find a dietitian in your area. https://www.noisyguts.com/blog/nutsgloriousnuts monthly 0.5 2025-02-26 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/30e2e834-907a-4b93-a336-f8a9fe01cc2e/Nuts+-+low+fodmap+serving+sizes.jpg Blog - Nuts, Glorious Nuts - Fibre Rich The fibre in nuts tends to be non-fermentable, which means it is unlikely to cause bloating. Nuts are a great source of insoluble fibre (roughage) that adds bulk and helps speed up the transit of food in the digestive tract. This can obviously help prevent constipation, but is not so great for sufferers of diarrhoea. Gram for gram, almonds have the highest fibre content, mostly from the skins, but they don’t have a large low FODMAP serving size. Chestnuts, macadamia nuts and hazlenuts are perhaps better options. Enjoy fibre-filled macadamias in our Roasted Sweet Potato and Macadamia Salad or our Tropical Mango Smoothie. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/166f93ae-6676-451a-b10e-0d07ccb02e63/Protein.jpg Blog - Nuts, Glorious Nuts - Protein Nuts are a great source of plant-based protein. The best source is peanuts*. In addition to peanuts and peanut butter, almonds, and pistachios are also particularly good sources of protein. Chestnuts though are very low in protein. Nuts don’t provide all the essential amino acids we need in our diets, but can be combined with grains to form a complete protein. All nuts (apart from chestnuts) are high in the essential amino acid, arginine, which has positive effects on the immune response and inflammation, and cardiovascular function, including its key role in reducing the risk of heart disease. Looking to up your protein? - check out the following recipes with peanuts - Peanut Buttercups and our Banana Mocha Smoothie with added peanut butter to make a Chunky Monkey. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/0da498fd-00b7-4740-a672-3d142fa86470/Vitamins.jpg Blog - Nuts, Glorious Nuts - Vitamins Nuts contain Vitamin C, plus fat-soluble vitamins (Vitamin A, B1, B2, B3, B6) and antioxidants such as Vitamin E that promote better health, and play an important role against the aging process, improving brain function, and maintaining healthy skin. There are a few standouts – Chestnuts are the richest in Vitamin C by a mile, whilst pistachios have the most in Vitamin A, and peanuts and almonds are rich in the B vitamins. The concentration of folic acid is highest in pistachios and chestnuts. We’re going to put our minds to creating a great chestnut recipe, in the meantime, check out this Nutty Smoothie, with peanut butter and walnuts for B vitamins…or our Gut-Friendly Muesli, which contains a wide collection of nuts and seeds providing a variety of vitamins in every spoonful. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/aeb909c0-3394-4ba0-89b0-ebbea6ed3c99/Heart+health+2.jpg Blog - Nuts, Glorious Nuts - Healthy Fats Despite being high in fat, nuts are considered heart healthy foods. This is largely because they are high in 'good fats' – monounsaturated fats and polyunsaturated fats that help to lower levels of bad cholesterol. Most nuts have both monosaturated fats and polyunstaurated fats, but walnuts are particularly high in poylunsaturated fats, including the essential fatty acid, alpha-linolenic acid (ALA), also known as the vegetable omega-3 fatty acid. Enjoy walnuts in our new smoothie. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/8eec96c9-0289-4aea-891b-39e7c0833e88/Chocolate+Dipped+Protein+Balls.jpg Blog - Nuts, Glorious Nuts - Great Flavour We’ve said it before, and we’ll say it again. Healthy food isn’t healthy unless it is eaten. And that means it has to taste good. Fortunately, nuts contain a wealth of aroma and flavour compounds to make them delicious. Roasting can improve flavour, color, taste and texture, as well as preserving the quality and storability of nuts. Opt for dry roasted nuts rather than those with added oil. Roasting increases the bioavailabilty of some nutrients, and reduces others, so consuming a mix of raw and roasted nuts across the week is probably best. Our absolute favourite nut-based recipe is our Chocolate Dipped Protein Balls. - Enjoy! https://www.noisyguts.com/blog/gut-friendly-products-that-arent-always-gut-friendly monthly 0.5 2024-12-14 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/f8999727-5e0c-4929-8f56-6e09a0898321/fibre.jpg Blog - Gut-friendly products that aren’t always gut friendly - Fibre is good right? Yes, fibre is good for you. It helps you poop easily and has other benefits including improved blood sugar control and lowering cholesterol. It also has indirect effects through feeding the good bacteria that live in our guts. We can’t break down or digest fibre, but our good gut bacteria can break it down (ferment it) into beneficial compounds like short chain fatty acids. Adequate daily amounts of fibre (for regular poops) are 25g for women and 28g for men, whilst more is needed to reduce chronic disease risk - 28g for women and 38g for men. But fibre comes in different forms. And this is where folk with IBS need to tread a fine line. There are different types of fibre, for example, soluble and insoluble (more on that later) and rapidly fermented and more slowly fermented fibre. Many manufacturers of gut health foods and supplements add forms of fibre that are rapidly fermented and just don’t suit people with IBS. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/97ce1729-3b89-405f-a1e2-42ee26ddbebe/foods+containing+inulin+and+a+list+of+names+you+will+may+see+on+the+ingredient+list.jpg Blog - Gut-friendly products that aren’t always gut friendly - Where is it hiding? A quick search of the local supermarket and pharmacy led to me finding inulin in a chocolate fudge fibre brownie, digestive gummies, a greens and prebiotics fibre powder and probiotic bliss balls. Inulin can also mimic the texture of fat in foods, so it is often used in yoghurts and ice-cream to provide a creamy texture. I found it in a tub of coconut and vanilla yoghurt. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/01b16787-f0a5-4274-92b7-772613d1353b/wheat+bran+slide.png Blog - Gut-friendly products that aren’t always gut friendly - Wheat bran Another common ingredient in ‘gut-friendly’ products is wheat bran. You will find this in a lot of high fibre breakfast cereals. Again, this is an excellent source of fibre, and a good choice if you don’t have gut problems. It provides insoluble fibre from the tough plant cells walls in the wheat and is great for getting your gut moving. It is also fermented into beneficial short chain acids by your good gut bacteria. However, wheat bran also contains fructan, a type of highly fermentable oligosaccharide (FODMAP), that can cause problems for people with IBS. It also contains gluten - a big problem if you have coeliac disease. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e106a96e-6340-4cac-aa8d-0e814d392235/fibre.png Blog - Gut-friendly products that aren’t always gut friendly - Too fast or too slow? If you have diarrhoea, opt for a little less of the insoluble fibre and more soluble fibre that will ‘soak’ up water to form a gel or sponge. Our favourite low FODMAP soluble fibre sources are partially hydrolyed guar gum, oats, psyllium, papaya, pumpkin and citrus. Peas, beans, and apples are also rich in soluble fibre, but tend to be higher in FODMAPS. If you struggle with constipation, you need a mix of both soluble and insoluble fibre. The soluble fibre to soften and add bulk, and the insoluble fibre to get things moving. You need to drink plenty of water along with your fibre, or it can backfire and make constipation worse. Nuts, seeds, fruits and vegetable contain a mix of soluble and insoluble fibre. Grinding nuts and seeds reduces the ‘roughage’ to some degree. Legumes also have a mix of soluble and insoluble fibre, but tend to be more rapidly fermented, so low-FODMAP serving sizes are quite small. The richest sources of insoluble fibre are are whole-grain foods, bran, nuts, and seeds. Brown rice and quinoa, and baked potatoes are good low FODMAP options. We have more details on low FODMAP serving sizes of different fibre sources in our Best Ever Poop Plan. If you have diverticulitis, you will need to cut down on fibre when you have a flare up, especially insoluble fibre. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/cb94c3e3-044d-45a1-b50d-0d4604738095/Superflora+low+fodmap+shakes+for+IBS+banner.jpg Blog - Gut-friendly products that aren’t always gut friendly - Delicious fibre options for sensitive tummies There are fibre-filled options that strike a balance and keep both you and your gut microbiome happy. Our Superflora gut-friendly shakes include 7g of fibre per serve. We used gentle fibre sources that feed your good gut bacteria, but aren’t rapidly fermented: ground chia and flax seeds, psyllium and PHGG. Choose from strawberry, chocolate and vanilla flavours, all have been tested and certified Low FODMAP by Monash University. They are also gluten-free. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/46a10eb3-e721-48aa-818d-1483208ae849/all+three+superflora+gut+health+drinks.jpg Blog - Gut-friendly products that aren’t always gut friendly - Quick and easy option Our Daily Gut Health Boost drinks are another low FODMAP and gluten-free option. Each serve contains 5g of PHGG, a prebiotic, soluble fibre. It is fermented by your good gut bacteria into short chain fatty acids, but further along the colon than other fibre sources. It is less likely to cause pain and bloating than wheat bran or inulin. We’ve mixed it with a probiotic and delicious fruit powders for a great natural taste. https://www.noisyguts.com/blog/lowfodmapfamilycooking monthly 0.5 2024-03-26 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/07eb798f-2a12-4b61-ad06-eb1688f3562e/Screen+Shot+2024-03-26+at+9.18.38+am.png Blog - One meal fits all? Navigating low fodmap cooking with a family - Separate Meals, Separate Plates Alternatively, you may decide to prepare separate meals to cater to individual dietary requirements. While this approach allows for more tailored menus, it can also create logistical challenges. The main benefit of this approach, particularly during the elimination phase is precision and accuracy. The fodmapping family member can adhere strictly to their dietary needs without compromise. In those first few weeks, you can really feel like you are in the midst of your own science experiment and having control of your food choices, without having to consider anyone else’s food preferences, can be easier. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/89662927-0528-4029-b0d7-66a3ff9b9a3c/Screen+Shot+2024-03-26+at+8.41.05+am.png Blog - One meal fits all? Navigating low fodmap cooking with a family - The hybrid approach As with most things, I’ve found balance in moderation. I tend to find that a hybrid approach works well in my family. Here are three things that help me manage my fodmap intake while also cooking for the family. Firstly - When cooking one of the family’s favourite recipes (like last night’s slow cooked beef risotto which is chock full of onion, garlic and other high fodmap ingredients), I reduce my overall cooking load by using pre-prepared meals or sauces from Fodmapped For You. These sauces make it quick and easy to throw a low fodmap meal on the table. And because the packets often serve 2 people, I can have the leftovers for lunch the next day. So yes, I’ve cooked two meals but I’ve tried to make it as easy as possible for myself. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e95b5765-be87-41de-b1a6-c692748f864e/Screen+Shot+2024-03-26+at+9.31.53+am.png Blog - One meal fits all? Navigating low fodmap cooking with a family - Don’t forget to find your joy! Starting out on the low fodmap diet is challenging. But don’t forget to find your joy! Family meals should be fun and it IS possible to lower your fodmap intake without sucking out all the joy in your life - promise! If you need some extra inspiration in the kitchen, visit our recipe library to see what you (and your family) might enjoy! Written by Josephine Muir - Noisy Guts co-founder, IBS warrior and mum to 2 teens + 3 pets. Fodmap-trained by Monash University. Read more about Noisy Guts here https://www.noisyguts.com/blog/lactose-intolerance monthly 0.5 2024-03-26 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/548d511b-4dd2-4c27-9b8f-dff4c86182b0/Screen+Shot+2024-01-17+at+2.37.10+pm.png Blog - Is lactose cramping your style? Managing lactose intolerance on a low-FODMAP diet - Can you still have dairy foods on a low-FODMAP diet? Navigating a low-FODMAP diet can be complex, especially regarding dairy. The key lies in understanding the FODMAP content in dairy products. The ‘D’ in the acronym FODMAP stands for "Disaccharides", the sugars found in dairy that can trigger symptoms in those with lactose intolerance. However, a low-FODMAP diet doesn't mean you have to COMPLETELY eliminate lactose; it's about managing its intake in smaller, tolerable quantities. And let’s face it - some camembert is better than no camembert! Monash University, the leading authority on the FODMAP diet, suggests that MOST people who malabsorb lactose can actually tolerate 12-15g of lactose per day and possibly more if it’s spread out over the course of a day. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/2330d1f1-ec91-4cf1-a3b8-a0c96dcb84f0/Screen+Shot+2024-01-17+at+2.40.12+pm.png Blog - Is lactose cramping your style? Managing lactose intolerance on a low-FODMAP diet Alright, time to talk about the delicious side of dealing with lactose quirks! There's a whole lineup of low lactose dairy goodies that can be your go-to squad on a low lactose diet. Picture this: cheddar cheese, feta cheese, and even the smooth operators like brie and Camembert – they're practically lactose-free in small serving sizes. And hey, yogurts with live bacterial cultures? They're like the superheroes of the lactose world, as those bacteria chow down on some of the lactose naturally present. But wait, there's more! You've got lactose-free versions of your dairy faves, from cow’s milk to cream, sour cream, and cream cheese. They've got a special touch though – a little enzyme called lactase joins the party, making sure the lactose content is toned down. But here's the plot twist: going cold turkey on lactose alone won't solve your IBS. Dietary restriction of lactose may be necessary to control symptoms in people with IBS and lactose intolerance. However, lactose restriction in isolation is an ineffective therapy for IBS on its own so it’s worth finding out what your individual tolerance to lactose is. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/f95e82f2-420b-4c0c-a074-55607a773d3e/Screen+Shot+2024-01-17+at+2.46.28+pm.png Blog - Is lactose cramping your style? Managing lactose intolerance on a low-FODMAP diet - Recommended lactose intolerant solutions But what if you do over-indulge in lactose? Fortunately for lactose intolerant sufferers, there are an increasing number of lactose free & vegan options popping up on the market! But if you live with others who aren't intolerant, buying lactose-free products for the entire family/household can get expensive. It can also get tricky to communicate and trust food alterations when eating out, particularly when traveling. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e7a1ddd0-95ec-4d60-9e93-af2a765ed1e6/sf-2303-10a.jpg Blog - Is lactose cramping your style? Managing lactose intolerance on a low-FODMAP diet - Ack! Does this mean I need to take lactase enzymes with Superflora? Nope! Relax - Superflora is SAFE for sensitive tummies. However, if you have a dairy allergy, you’re going to want to drink Superflora Plant-Based Chocolate because it’s 100% dairy/lactose free. But all of our remaining shakes - Superflora French Bean Vanilla, Aussie Summer Strawberry & Rich Cocoa Chocolate - contain whey protein isolate. While they’re not technically considered dairy or lactose free according to the Food Standard Australia and New Zealand guidelines, WPI contains only a tiny amount of lactose. All of our products are certified low fodmap by Monash University and are tolerated well by most people with IBS and sensitive tummies. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/5f188338-8960-4b3d-91de-80a82c1befe6/Screen+Shot+2024-01-17+at+2.37.18+pm.png Blog - Is lactose cramping your style? Managing lactose intolerance on a low-FODMAP diet - Want to put dairy back on the menu? So, whether you're navigating lactose intolerance, adhering to a low-FODMAP diet, or juggling both, rest assured – there are still delightful ways to enjoy your favorite dairy treats! References: https://www.monashfodmap.com/blog/lactose-and-dairy-products-on-low/ https://www.karlijnskitchen.com/en/lactose-low-fodmap-diet/ https://www.noisyguts.com/blog/what-fodmap-is-gluten monthly 0.5 2024-03-15 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/ae36463c-1894-4cec-b5c8-d21dc499381e/gluten+versus+fodmaps.jpg Blog - What FODMAP is gluten? - Gluten versus FODMAPs Gluten is a protein found in wheat, barley, and rye. It is not a FODMAP. Gluten causes an auto-immune response in people with coeliac disease. For people with coeliac disease, even small amounts of gluten can damage the lining of the small intestine. FODMAPs, on the other hand, are short-chain carbohydrates that ferment in the gut, leading to gut symptoms in people with IBS due to something called visceral hypersensitivity. Wheat contains several FODMAPs: ·Fructans: These are the most common FODMAPs found in wheat. GOS (Galacto-oligosaccharides): These are another type of carbohydrate found in wheat that can cause digestive issues in some people ·Fructose: This is a simple sugar found in found in wheat. Fructose can cause digestive issues, but it is usually at way too small a concentration in wheat products to be a problem https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/23ab8aa1-d7a7-4b81-b869-5110fceb307f/gluten-free+label+means+no+deticible+gluten+and+no+fructans+from+wheat+but+what+else+should+you+watch+out+for.jpg Blog - What FODMAP is gluten? - What to look out for If you’re following a low FODMAP diet, choosing products or restaurant dishes labelled “gluten-free” can be a quick way to find suitable options that are free of wheat. However, it’s important to note that not all gluten-free products are low in FODMAPs. Some gluten-free products may still contain high FODMAP ingredients, such as honey or high fructose corn syrup. In your local pizzeria, a gluten-free pizza, may have a wheat-free base, but have high FODMAP ingredients in the sauce and toppings like onion, garlic and mushrooms. You’ll need to carefully specify your needs. In the shops, most of the gluten-free pastas made from rice, quinoa or corn are fine up to a serving size of a cup (cooked), but red-lentil based pasta has only a very small low-FODMAP serving size. Our hot tip is to slightly undercook gluten-free pasta to stop it going mushy. Breads containing soy flour may be gluten-free, but still be high in FODMAPs. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/f1ad573c-9cfc-41ce-b16b-21a73120be67/low+FODMAP+diet+works+for+70%25.jpg Blog - What FODMAP is gluten? - Not a solution for everyone It’s also important to note that not all people with IBS are sensitive to FODMAPs. The full low-FODMAP diet (or process) has three stages – 1. Elimination – eliminating all moderate and high FODMAP foods for 2-6 weeks 2. Reintroduction - testing FODMAPs through staged food challenges to identify triggers 3. Modification – personalised long-term diet that includes well tolerated foods and only restricts FODMAPs that trigger major gut health symptoms Read more about it in our beginner’s guide here. Undertaking the first stage will indicate if FODMAPs trigger your gut symptoms. If you are ready to give that a try, a great place to start is our Good Gut Challenge - with a FREE 10-day meal plan. Completing stage 2 will help you identify if fructans from wheat are a particular FODMAP group that you need to avoid. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/84c3951f-9a53-4321-83b4-371a52a36cd9/low+FODMAP+not+no+fodmap+.+No+need+to+give+up+bread+on+teh+low+FODMAP+diet.jpg Blog - What FODMAP is gluten? - Low-FODMAP, not No-FODMAP People with coeliac disease have to avoid gluten completely, even taking care to avoid cross contamination from cutting boards, fryers, and toasters.. However, people with IBS should note that the low FODMAP diet is not the no-FODMAP diet. Very few foods are so high in FODMAPs that you have to exclude them completely on the elimination stage of the diet (only garlic, onion and inulin spring to mind). For the majority of foods there is a ‘green’, low FODMAP serving size, https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/9ae75859-5e9c-4e7c-92bf-50fec657597c/low+FODMAP+bread+options.jpg Blog - What FODMAP is gluten? - You don’t have to give up bread Yes, that’s right you have many bread options on the low-FODMAP diet. These are the low FODMAP serving sizes of some breads. Sourdough (white, wholemeal, spelt): 2 slices White sliced bread: 1 slice Wholemeal bread: 1 slice Gluten-free (white): 2 slices Corn bread: 1 slice English muffin: 1 muffin The long proofing time used to make sourdough reduces the fructan content, so this is a good option to go for. Steer clear of barley, or pumpernickel and other rye-based breads, these are very high in FODMAPs (and gluten). Similarly, breads made from soy flour might be gluten-free, but they also contain FODMAPs. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/67ee22a5-95a7-4c51-ae95-933f200d987e/Banana+Smoothie+May+23+for+FB.jpg Blog - What FODMAP is gluten? - Low FODMAP breakfast options When choosing a muesli or breakfast cereal, you’ll likely have to look out for gluten-free options without fruit. Carmen’s have a certified option - our try our recipe here. Gluten-free Weet-bix is low-FODMAP. Similarly, rice and corn-based cereals like Kellog’s Corn Flakes and Kellog’s Rice Bubbles are low FODMAP. Kellog’s Corn-Flakes Gluten-Free and Special K Gluten-Free are both low FODMAP and suitable for those who have coeliac disease. Another alternative for a delicious breakfast is a smoothie made with Superflora protein, fibre and probiotics. It is gluten-free and certified low FODMAP by Monash University. It’s great blitzed with lactose-free milk and a low-FODMAP serving of fruit (1/3 of a banana, 1/3 of a cup of raspberries) or some peanut butter. Our favourite smoothie recipes are here. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/d02c3b1f-3e00-4bb8-b238-88249c15c253/oats+are+naturally+gluten+free.jpg Blog - What FODMAP is gluten? - What about oats? Oats can be a problem for people with coeliac disease for two reasons: Oats can be contaminated with wheat, rye or barley that contain gluten and Oats contain a protein called avenin similar to gluten that can also cause gut inflammation for some coeliacs. Avenin is present at only low levels in oats, but it can cause problems for up to 10% of people with coeliac disease. Oats also contain a small amount of FODMAPs (fructans and GOS), but there is a substantial low FODMAP serving size for traditional rolled oats, which is 1/2 a cup. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/6de648c9-aeab-44fe-99b8-1785d85563b1/dieitians+can+help.jpg Blog - What FODMAP is gluten? - Non-coeliac gluten sensitivity Mmm this is a tricky one. The existence of non-coeliac gluten sensitivity (NCGS) is controversial. Some studies have indicated that it is FODMAPs rather than gluten that is the problem for this group. Current evidence suggests that a very small subset of people with IBS may react to gluten, although there is no clear way to diagnose NCGS. You may want to work with a dietitian, if you’ve tested negative for coeliac disease, but think that it’s gluten not the fodmaps in wheat products that are causing you problems. https://www.noisyguts.com/blog/lactose-tax monthly 0.5 2024-03-14 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/718df3f3-e75c-44f8-b473-84ccca73d6d6/Screen+Shot+2024-01-02+at+5.21.52+pm.png Blog - Ever heard of the lactose tax? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/c90220c1-e127-4fc5-a47a-8465aee3a18c/lowlactosesmoothie.png Blog - Ever heard of the lactose tax? SAVE MONEY (EVEN WITH LACTOSE SENSITIVITY) In Australia, lactose-free milk is 25% more expensive that regular dairy milk. And cream? Well, if it’s even available, my local grocery has regular thickened cream for $2.80 per 300ml, whereas the lactose-free options range from $4.10-6.00 per 300ml! In a recent blog, we showed you how you could save money by converting regular milk into low lactose milk using lactase enzymes. I’m regularly saving $8 per week using this method. Compared to commercial options, the milk that I convert myself is less sweet and tastes fabulous when blitzed with Superflora Gut Health Shakes. We also used the same method to convert regular cream into low lactose cream, saving money but also peace of mind. There’s absolutely no reason to miss out on desert because you’re worried about the side-effects of a lactose overdose! https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1709084880189-F89LFN5FW0XTA7MRKGGG/kiwi+and+chia+pudding+square.jpg Blog - Ever heard of the lactose tax? https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1709084789690-DQBIJS9PJTD7APS3IFN2/coffee+oats+and+banana+and+choc+smoothie.jpg Blog - Ever heard of the lactose tax? https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1709084908127-GKRDYYZMSXQI4G3GRRJK/carrot+hummus.jpg Blog - Ever heard of the lactose tax? https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1669014120163-JHPOR8XEY6HX14FYK4YC/Low+fodmap+vegetables.jpg Blog - Ever heard of the lactose tax? https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1669014280374-324M74ZGWWBR4P6AG89Q/Green+gut+health+salad.jpg Blog - Ever heard of the lactose tax? https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1669014279398-8WUD58XRJ5LRWKJE2NCK/IBS+low+fodmap+diet+recipe.jpg Blog - Ever heard of the lactose tax? https://www.noisyguts.com/blog/summerfruitandveg monthly 0.5 2024-03-14 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/f0035346-4d33-4815-9570-ff951daf3899/Screen+Shot+2023-12-08+at+8.14.08+am.png Blog - What fruit &amp; veggies can I eat on the low fodmap diet? WHAT VEGETABLES CAN I EAT ON THE LOW FODMAP DIET? Who doesn’t love a carrot stick?! A kilo bag of versatile carrots is a bargain at $1.50-$3. And the good news? There’s no fodmaps detected in carrots so you can eat freely! Eat raw, grated, baked or add to your stirfy. Wondering if those gorgeous looking eggplants are OK to eat on the low fodmap diet? YES! Roasted, grilled, barbecued, or baked, eggplants can be tolerated by most people with IBS up to 75g (1 cup) per meal. Priced at $3 to $6 per kilo, you, your tummy and your budget will love eggplants this summer. Red radishes, priced at $2.50 to $3 a bunch, are a versatile veg and ready to eat now. Serve them halved with salted butter, include radishes thinly sliced in salads, or add coarsely grated radishes to coleslaw. A low fodmap serve is 75g per meal or 4 medium radishes. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/becd08be-d9e6-46e3-a9f1-2e6ea46a3689/Screen+Shot+2023-12-08+at+8.17.54+am.png Blog - What fruit &amp; veggies can I eat on the low fodmap diet? - WHAT FRUITS CAN I EAT ON THE LOW FODMAP DIET? Cherry season is off to a fabulous start, with top-notch fruit quality. Early-season varieties tend to have softer flesh but are also packed with flavour. But… there’s mixed news for fodmappers. The low fodmap service size is 20g or 2 medium cherries which is good news when you think about it because you can still savour the sensational taste of cherries without breaking the bank! I mean, just imagine how much money you’d spend (currently cherries cost anywhere between $7-$40 per kg) if you could eat cherries freely??!! Harvesting of new season Aussie-grown grapes has started. Look for the green-skinned Menindee seedless variety for sweet eating and value, the pink-skinned Flame Seedless variety and the backed-skinned Midnight Beauty. Wash grapes and store them in the fridge to ensure they are crisp and firm eating. Grapes are $10-$20 a kilo. There are small differences in the quantities of fodmaps detected in green and red varieties but the safe serving size is 32g per meal (or 6 medium grapes). Indulge in the delicately sweet papaya, recognized as one of the most nutritious fruits. Priced at $2 to $5 each, papaya is rich in vitamin C and beta carotene, converting to vitamin A in the body. Both yellow and green papaya varieties should be tolerated by most IBS folks so eat freely. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/58e03ecf-d912-4105-ab21-ca17d03ec5de/Screen+Shot+2023-12-08+at+8.20.01+am.png Blog - What fruit &amp; veggies can I eat on the low fodmap diet? Peaches, both white and yellow-fleshed, are abundant and flavourful – currently priced from $3 to $12 per kilo. Containing both sorbitol and fructan, the low fodmap service size is 18g per meal (1.5 tablespoons) so either skip peaches completely or enjoy a slither on your muesli to mix things up. There’s a BIG difference in the fodmap content between white and yellow fleshed nectarines. White nectarines have a safe serving size of 67g or ½ a medium fruit whereas the safe serving size for yellow fleshed nectarines is only 18g! And just walk past those golden velvety skinned apricots. The low fodmap serving size is 16g or 1 tablespoon which is… pathetic! As always, December marks the prime time for sensational berries, including strawberries, blueberries, raspberries, blackberries, and red currants all in season. Prices range from $3 to $6 per punnet. Use strawberries quickly, as last week's rain may have decreased their shelf life. Strawberries have a low fodmap serving size of 65g per meal or 5 medium fruits. Keep an eye out for white strawberries (currently untested by Monash)! Hopefully, if they gain traction in the market, they’ll be tested for fodmap content sometime in the future. Enjoy! https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1669014120163-JHPOR8XEY6HX14FYK4YC/Low+fodmap+vegetables.jpg Blog - What fruit &amp; veggies can I eat on the low fodmap diet? https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1669014279398-8WUD58XRJ5LRWKJE2NCK/IBS+low+fodmap+diet+recipe.jpg Blog - What fruit &amp; veggies can I eat on the low fodmap diet? https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1669014280374-324M74ZGWWBR4P6AG89Q/Green+gut+health+salad.jpg Blog - What fruit &amp; veggies can I eat on the low fodmap diet? https://www.noisyguts.com/blog/coffee-and-gut-health monthly 0.5 2024-03-26 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/c32d66bd-1cf4-4fba-a29a-a57e11242558/coffee+and+gut+health+problems.jpg Blog - Coffee and gut health Potential Problems Coffee can: stimulate movement through the large intestine leading to diarrhoea stimulate bile secretion (which is a problem if you already have bile acid malabsorption) increase anxiety or reduce your ability to sleep, worsening IBS or IBD symptoms exacerbate heartburn and reflux https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/870563fc-ad74-408e-9c1b-fcbcac712bd2/reflux+and+coffee.jpg Blog - Coffee and gut health What are your options? If you suffer from reflux, try different beans and roasts – according to a 2010 study, darker roast coffees are usually less acidic, and so less likely to exacerbate heartburn and reflux. Darker roasts also contain more of a compound called N-methylpyridinium, a compound that blocks the ability of stomach cells to produce acid. If you find darker roast coffees taste too bitter, try cold water brewed coffee. It is less acidic and less bitter than hot brewed coffee. Never made cold brew coffee? It’s not hard. Simply coarsely grind your beans. Combine the grounds with water, then let it steep overnight, or for around 12 hours. In the morning, strain it and you are ready to go. For a concentrated coffee you can dilute with milk and ice, use one cup of beans steeped in four cups of water. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/ea65bc95-d277-4ef0-bee7-53e25610777b/Coffee+oats+banana+smoothie.jpg Blog - Coffee and gut health Cold brew is perfect for making iced coffee, which is great now the weather is warming up (are you sweltering in 40 oC Perth? this one is for you!). It also works well in my favourite breakfast smoothie. Low altitude grown beans from Brazil and Sumatra are naturally less acidic than higher altitude grown beans. Low altitude coffee typically has milder earthier flavour notes such as hazelnut and chocolate. You can avoid the (usually more expensive) coffee beans with fruity flavour notes. These flavours generally come from high altitude grown beans containing citric and malic acid. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/df9c769a-8526-4471-9859-0d35f53269a7/low+caffeine+options.jpg Blog - Coffee and gut health If you have diarrhoea predominant IBS, try swapping to low caffeine beans like Arabica Laurina or de-caffeinated coffee and limiting intake to one cup a day. Look for Swiss Water Processed decaffeinated coffee because this process uses zero chemicals (just water) and leaves the beneficial polyphenols in the beans. You could also try taking your coffee black or with oat milk or lactose-free milk. Around 4% of the Australian population are lactose intolerant and more find it is a problematic FODMAP, so there’s a chance it’s the milk contributing to your bloating and diarrhoea, not the coffee affecting your nervous system. However, multiple studies have found that coffee is a trigger for IBS symptoms. It is speculated that this may be due elevation of stress hormones or neurological effects that impact the gut brain axis. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/414bdc28-4c5f-4ef7-a9eb-8bfaffe93cd5/gut+health+benefits.jpg Blog - Coffee and gut health Potential gut health benefits There is growing evidence for a wide range of gut health benefits associated with coffee: If you suffer from chronic constipation or the constipation predominant form of IBS, a cup of coffee in the morning may actually help get things moving. Upping water intake, movement and fibre will also help. Coffee can also be great at ‘waking the gut up’ and getting things moving after abdominal surgery including after a C-section. The coffee itself is a source of dietary fibre. A medium cup of coffee can contain as much as three grams of fibre, similar to that of a raw apple. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/da025425-ce2a-4a7c-9a09-3490fb2500b8/other+health+benefits+of+coffee.jpg Blog - Coffee and gut health Other health benefits Overall, coffee seems to be beneficial to general health. Several compounds found in coffee possess antioxidant, anti-inflammatory, and insulin-sensitizing effects, which may contribute to anticancer activity. It’s worth noting though that research in this space in early stages and in some cases inconsistent. There is growing evidence that coffee consumption (either caffeinated or decaffeinated) is associated with reduced risk of liver cancer and liver disease. And back in the gut, a recent study looking at coffee intake and survival in advanced colorectal cancer found that increased coffee consumption was associated with better survival. The study was an observation study, not a randomised clinical trial, which means that confounding factors weren’t excluding and we can’t be certain of causality, but coffee drinking certainly didn’t make things worse! https://www.noisyguts.com/blog/all-things-allium-on-the-low-fodmap-diet monthly 0.5 2025-02-12 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/c01cb99b-2998-4416-87eb-e0660d93f2ad/The+problem.jpg Blog - All things allium on the low FODMAP diet Onions, garlic, leeks and FODMAPs Onion, garlic and leeks contain a type of FODMAP called fructans. We all lack the enzymes needed to break down fructans into simple sugar units, which means they pass through the small intestine into the large intestine intact. There they are rapidly fermented by good gut bacteria to produce gases. This is great for the good bacteria in your large intestine – especially the Bifidobacteria and Lactobacilli. However, it’s not so good if you have irritable bowel syndrome (IBS). People with IBS tend to have heightened visceral sensitivity. This causes an increased perception of pain and discomfort in the large intestine when it is stretched by excess gas. They experience painful cramping and bloating after eating fructans, whereas those without IBS do not. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/27ab135e-048a-438f-be99-4b86044752c2/what+to+avoid.jpg Blog - All things allium on the low FODMAP diet What to avoid If you are in the elimination phase of the low FODMAP diet and avoiding all high fodmap foods including those with fructans, you need to avoid the following in the allium family: · Brown (Vidalia) onions · White onions · Spanish (red) onions · The white bulb of spring onions (scallions) · White garlic · Black fermented garlic · Garlic powder · Leeks (white bulb) – have no more than 1 tbsp/14g per meal https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/7bf13c47-b749-4576-96c0-070067952f52/what+to+enjoy.jpg Blog - All things allium on the low FODMAP diet Green for go! Here are some allium options that get a green light (in small serves at least). The green part of spring onions (scallions) - 1 and ½ cups (75g) per meal Garlic shoots - 33g (6 tbsp.) Garlic chives - 80g (1 cup) Chives (5g) The green leaves of leeks - 1 cup Josephine has been flexing her green fingers recently. Her top tip is to cultivate your own spring onions. You can re-grow the green part of spring onions simply by planting the bulbs in a pot or placing in water. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/921b69d1-053a-421a-9de8-e1baf487f4c1/pickles.jpg Blog - All things allium on the low FODMAP diet Pickle pick me up It’s interesting to note that processing can influence the fodmap content of foods. Large pickled onions for example are low FODMAP up to a serving size of 2 onions if drained. It appears that the water soluble fructans leach out of the onions into the surrounding pickling liquid and the fructan content in the onions is reduced by around 80%. Recent testing by Monash has found that the same is true for garlic. One clove of pickled garlic is low FODMAP when drained. We think pickled onions would work well in a Low FODMAP version of a Ploughman’s Lunch with 20g of cheddar cheese, 20g of Camembert, 5 walnuts, plus cucumber (up to 75g), cos lettuce and a slice of sourdough bread. Pickled garlic would work well in a vinaigrette dressing, or in a tomato sauce, where you might add a little red wine vinegar for tartness anyway. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/896f393e-8d95-4b4a-8e74-ec11f46b50eb/olive+oil+with+garlic+flavour.jpg Blog - All things allium on the low FODMAP diet With a special mention for… · Garlic infused olive oil As mentioned above fructans are water soluble. This means that unfortunately, you can’t add a whole clove of garlic to a sauce and pick it out later. The fructans will be dispersed throughout the whole sauce. However, fructans do not dissolve in oil. Whilst many of the lovely aromatic compounds in garlic do dissolve in oil. That means that you can enjoy garlic infused olive oil, without suffering the ill effects of the fructans. Check out our recipe to make garlic infused oil here, and use it in dishes where you would previously have added garlic, such as our new dip recipe. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/cbaac744-09bf-450a-a293-781bc43f331d/Prebiotics.jpg Blog - All things allium on the low FODMAP diet In the longer term… It’s important to work through all three stages of the low FODMAP process to work out which FODMAPs trigger your symptoms and at what level. Fructans are prebiotics – food for good gut bacteria. They are fermented into beneficial short chain fatty acids as well as the troublesome gas. Try and reintroduce onions, garlic, chives and leeks back into your diet if you can, even if it is at low levels, to keep your gut bacteria happy. Many people leave testing fructans until the end of the reintroduction stage, but try not to skip it. Some challenges including fructans may also be better tolerated if the challenge food is consumed less frequently (e.g., every second day). If it is well tolerated, it can be repeated on consecutive days to assess tolerance to more frequent exposure. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/8a5e3786-cd8e-409f-959a-865946ea51f5/PHGG+Prebiotic+fibre+in+Daily+Gut+Health+Boosts.jpg Blog - All things allium on the low FODMAP diet Check out alternative sources of prebiotics to feed your good gut bacteria - and after all it is Global Prebiotics Week, so now is the time! Check out our blog on the topic, or try our DAILY GUT HEALTH BOOST range with the low FODMAP prebiotic PHGG. https://www.noisyguts.com/blog/prebiotics-and-probiotics-what-you-need-to-know-f8e48 monthly 0.5 2024-12-23 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/5e5dafb1-c742-4820-8867-70f10ae3a8c0/Probiotics+-+definition.jpg Blog - Prebiotics and Probiotics – what you need to know - What are Probiotics? Probiotics are foods or supplements that contain live microorganisms (usually bacteria) intended to maintain or improve the "good" bacteria in the body. They may produce compounds that have direct benefits on health, or they may act to help promote other beneficial bacteria, for example through changing the pH in the gut. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/a2aad15c-d133-407c-a778-6b8ada7cf54a/Good+sources+of+probiotics+are+fermented+foods+and+supplements.jpg Blog - Prebiotics and Probiotics – what you need to know - Fermented Foods as a Source of Probiotics Probiotics can be found in a wide range of fermented foods from around the world including yoghurt, kefir, sauerkraut, kimchi, natto, or my favourite, kombucha. (If you live in Perth check out Hippie for a range of extremely delicious premium kombucha.) These fermented foods may be made with a starter culture of specific strains or contain a cocktail of different beneficial bacteria. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/272ab8d8-856f-4b3e-b598-7afa98d49cfa/Prebiotics+act+as+food+for+the+good+bacteria+in+your+gut.jpg Blog - Prebiotics and Probiotics – what you need to know - What are Prebiotics? Prebiotics are foods that act as food for the human gut microbiome. Prebiotics are used with the intention of improving the balance of these microorganisms. They may also be fermented by the microbiome into beneficial metabolites like short chain fatty acids. Sources of Prebiotics Most experts include foods containing fermentable fibre and fermentable small chain carbohydrates in the prebiotic category. Particularly good sources of prebiotics are whole wheat products, oats, lentils, beans, greens, onions, garlic, inulin, soybeans, artichokes, and resistant starch from green banana, or cooled cooked potatoes and rice. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/8f006bc1-89a1-42a4-a26f-19271e6be95b/Prebiotics+and+IBS+how+to+keep+you+and+your+tummy+happy.jpg Blog - Prebiotics and Probiotics – what you need to know - What to look out for if you have IBS If you have IBS, then the word fermentable may have set alarm bells ringing. You will probably have noticed that many foods on the prebiotics list contain high levels of FODMAPs. This puts them either in the ‘completely off limits’, or ‘consume in small amounts’ categories if you are on the exclusion phase of the diet. This is because they are readily fermented by the gut microbes. This is good for the microbes, but if it happens rapidly, and higher up the digestive tract and you have IBS, it can cause excessive bloating, gas and abdominal pain, which isn’t great for you! https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/4476cd43-22cb-463b-82c1-02daa213a8f8/Low+FODMAP+sources+of+prebiotocs+and+probiotics.jpg Blog - Prebiotics and Probiotics – what you need to know - Easy options You can also opt for prebiotic fibre sources that are more slowly fermented in the gut or used by the gut microbes further along the digestive tract. We carefully selected the fibre sources in our products to meet to keep you and your microbiome happy. All our products are low FODMAP. Our Superflora Gut Health Shakes contain 7g of fibre. We use a mix of psyllium, chia seeds, flax seeds and partially hydrolysed guar gum (PHGG). https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/c34d2ec6-6590-4c24-bf18-f8b66b8fe579/PHGG+is+a+good+prebiotic+to+have+if+you+have+IBS.jpg Blog - Prebiotics and Probiotics – what you need to know - Why PHGG is a specially good choice Our Daily Gut Health Boost options all have 5g of PHGG per serve. PHGG is a great prebiotic for people with IBS. It is gently fermented further along the digetive tract than other prebiotics like wheat bran, so is less likely to cause bloating. It also helps to make bowel motions more regular whatever type of IBS you struggle with. You can read our recent blog on PHGG to find out more about its prebiotic effects. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/dc1d6a6b-3fc9-481a-bfb8-56d3b323809d/Exercise+can+help+the+gut+microbiome.jpg Blog - Prebiotics and Probiotics – what you need to know - What else can you do if you want to boost your microbiome? Getting outside bare foot or growing your own vegetables can be a great way to expose yourself to new beneficial microbes from the environment. Moderate exercise also promotes a healthy microbiome. Exercise increases the levels of good bacteria and decreases harmful strains. You can find out more here. https://www.noisyguts.com/blog/makeyourownlowlactosemilk monthly 0.5 2024-03-26 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/70e6ccb2-c615-409c-aa61-a8654ed2c762/lactosefreemilkmalabsorption.png Blog - Making Lactose-Free Magic - What is lactose intolerance? Before we delve into the process of making lactose-free milk, it's essential to understand the basics of lactose intolerance. This condition arises when the body lacks sufficient lactase – an enzyme that breaks down the sugars found in milk. Without enough lactase, undigested lactose can lead to symptoms like bloating, gas, diarrhea and abdominal discomfort. Lactose intolerance is incredibly common – about 65% of the global population has some degree of lactose intolerance. Due to genetics, people with East Asian, West African, Middle Eastern, Greek, Italian and Aboriginal and Torres Strait Islander backgrounds are more likely to be lactose intolerant. In Caucasians, around 1 in 20 suffer the same fate. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/bd54f9f3-b9cd-45a3-a75b-0173be0bd70e/lactose+lactase+for+low+lactose+milk.png Blog - Making Lactose-Free Magic - Step 1: Add lactase enzyme drops to regular milk. Lactase drops are readily available in most pharmacies. Follow the instructions on the back of the packet, as dosages may vary. Typically, you’ll need to add a specific number of drops per litre of milk. In my case, I add 8 drops to a 2-litre container. The lactase bottle already has a dropper, so it’s really easy. After use, keep your lactase refrigerated. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/9bbe600e-5b39-498e-81c6-7ca18b9996ff/chocolate+smoothie+good+for+your+gut.png Blog - Making Lactose-Free Magic - Step 2: Wait. The chemical reaction takes 24 hours. So shake, refrigerate and wait. Keep in mind that the converted milk will have a sweeter taste due to the breakdown of lactose into simpler sugars – glucose and galactose. And that’s it! Two easy steps to make lactose-free milk magic. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/9adcb91f-c22c-498c-9ed8-43ca663a258b/Screen+Shot+2023-10-02+at+6.28.41+pm.png Blog - Making Lactose-Free Magic - Benefits of DIY lactose-free milk Convenience: This method offers a convenient way to enjoy low lactose milk without the need for heating or cooking. It's a simple process that fits seamlessly into your routine. I now do this routinely when I unpack the groceries after my shopping and then I’ve got lactose-free milk for the week. Cost-Effective: Lactase drops are readily available and relatively affordable, making this a cost-effective solution compared to buying pre-made lactose-free milk. Based on my household’s milk consumption, I’m now saving over $8 per week (note – we drink Superflora Gut Health Shakes blitzed with lactose-free milk daily and everyone loves hot chocolates in the evening). https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/28a6aa9d-7a77-4ebc-94e1-5c97641a5001/Glucose+testing+strips.png Blog - Making Lactose-Free Magic How do I know if it’s safe to drink? So you’ve added the enzymes and waited patiently for 24 hours, but how do you know that your milk has been transformed? There are 2 methods - one slightly easier than the other! The first is to test for the presence of glucose. If you want to go all mad scientist on this, you could purchase some glucose-testing strips and turn this into a science experiment! When glucose-testing strips are dipped in regular milk, no glucose is detected as the molecules have not been broken down yet. After adding a lactase enzyme and waiting 24 hrs, glucose-testing strips change colour, indicating that the sugars have broken down into glucose and galactose. And yes, I tried this! I purchased the glucose strips from my local chemist and voila – after 24 hours, my lactose-free milk DID detect the presence of glucose! The second and most straight forward method is a taste-test. Lactose-free milk is sweeter than regular milk because the lactose has been converted into simpler sugars, so you should be able to taste the difference. As always, trust your gut. If your digestive system reacts, then add more enzymes. https://www.noisyguts.com/blog/seasonalfruitandveg monthly 0.5 2023-09-20 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e13be916-b10e-4bfb-b391-cd93acc1d312/Screen+Shot+2023-09-10+at+3.28.44+pm.png Blog - Want more fruit &amp; veg in your (low fodmap) diet? - VEGGIES While those fresh, luscious asparagus are top value and premium quality right now, they’re also high in both fructose and fructans. The low fodmap serving size is 2/3rds of a spear. If you find asparagus just too irresistible, just walk on by… BUT… there’s no excuse to avoid eating your greens because there are lots of (low fodmap) options available. Asian greens are top quality and value this week. For maximum flavour and freshness, buy Asian greens regularly and cook them only until just tender. Asian greens are $1.50-$2.50 a bunch. And most have generous low fodmap serving sizes (bok choy = 1 cup; choy sum = 1.25 cups). Leafy English spinach and silverbeet are also fabulous value at $1-$2 a bunch. Silverbeet can be enjoyed by fodmappers up to 1.5 cups (or 75g) per meal, along with baby spinach (1.5 cups or 75g) and English spinach (2 cups or 75g). https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/06433a64-a30e-4e54-8df5-227bef4b4f6a/ng-2306-30.jpg Blog - Want more fruit &amp; veg in your (low fodmap) diet? FRUITS Aussies love strawberries and now is the peak time to enjoy luscious, sweet-eating Queensland strawberries, along with other local varieties. Prices are falling and you can pick up a punnet for $1.50-3 (maybe 3 for $10). The safe fodmap serving size is 5 medium-sized strawberries. Higher quantities contain fructose. Cover them with dark choc and you’ve got a great after dinner treat. Blueberries are also back! Packed with antioxidants, blueberries are a healthy snack. Make the most out of this season’s quality and value, as they wont remain at this price for long. Currently, you can find blueberries at $3-7 per punnet, depending on size and source. Blueberries remain a popular choice among fodmappers, as a serving size of up to 500g is low in fodmaps. And they’re SOOO delicious in chia pots. Try out this recipe here. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/ff45802e-b8d1-4df0-a738-b5737fa13ce4/lowfodmapfruits.png Blog - Want more fruit &amp; veg in your (low fodmap) diet? Keep an eye out for Darwin’s sweet Kensington Pride mangoes. They’re bursting with flavour, perfect for both savoury and sweet dishes. While high in fodmap content, fodmappers can enjoy 1/5th of a cup of fresh mango. Did you know that swapping 20g of butter for two tablespoons of avocado reduces the kilojoule and fat content by half? And… a 30g serving size (or 1/8th avocado) is low in fodmaps and should be tolerated by most individuals with IBS. Hass avocados are currently $1-$3 each, depending on size. Late-season mandarins are still sweet, juicy and excellent value. Depending on size, mandarins will be $2-$6 a kilo. 1 medium-sized mandarin is low in fodmaps so enjoy! Plump Queensland-grown salad tomatoes are at $3-$5 a kilo, depending on size. Truss tomatoes, which are left to ripen a little longer on the vine, have a fuller flavour and are $5-$6 a kilo. Remember to store tomatoes out of the refrigerator and use them once they are bright red and slightly softened. Small and sweet cherries have a higher concentration of fodmaps and the serving size is just 3 cherry toms (or 45g) per meal. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1669014280374-324M74ZGWWBR4P6AG89Q/Green+gut+health+salad.jpg Blog - Want more fruit &amp; veg in your (low fodmap) diet? https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1694332354560-96Z5R4LU4CBEZV3BZVHO/ng-2306-24.jpg Blog - Want more fruit &amp; veg in your (low fodmap) diet? https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1694332395256-XZTFK8BC92T3FR0QE53L/ng-2306-11.jpg Blog - Want more fruit &amp; veg in your (low fodmap) diet? https://www.noisyguts.com/blog/coping-strategies monthly 0.5 2024-03-26 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/5294cf8a-b05d-4ca8-9bcf-fdacf9da4ad5/Untitled+design-2.png Blog - Are you on the IBS rollercoaster? Living with Irritable Bowel Syndrome (IBS) can be a rollercoaster. Symptoms come, symptoms go. But what we all know to be true is that stress plays a major role. So how can you best manage your IBS and reduce flare-ups when life is more chaotic than usual? Here’s what I learned about my IBS (and myself) during a recent kitchen makeover. Hubby and I decided to finally tackle our long overdue kitchen renovation. It’s fair to say, that we completely over-estimated our DIY skills and, as a result, we’ve been living without a kitchen for 4 weeks. Here are my top 7 tips for managing your IBS when life is more chaotic than usual. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/91610da3-fffd-4193-90ae-c66cc1c853be/Screen+Shot+2023-08-15+at+7.14.53+am.png Blog - Are you on the IBS rollercoaster? #1 - Remember that this too shall pass Regardless of the source of your life’s upheaval, crisis or chaos, remember that it’s most likely to be temporary. This too shall pass. In fact, Buddhism has lots of helpful things to say about letting things go and loosening the grip on all our attachments. And if your IBS has decided to flare-up at the least convenient of times, don’t panic. Once life returns to normal, so too will your gut. For me, there’s comfort in knowing that a “wash-out” period (usually less than 10-days on the elimination phase of the low fodmap diet) will enable me to get on top of my gut health symptoms and return to “normal”. If you’re not sure what the elimination phase of the low fodmap diet looks like - try our free Winter Good Gut Challenge. It includes a 10-day meal plan, recipes, activities & resources that can get you started. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/a8c82314-58a7-4132-b8b7-f5b473c22bfb/Screen+Shot+2023-08-15+at+7.22.18+am.png Blog - Are you on the IBS rollercoaster? #4 - Don’t forget to drink water It’s easy to get out of the habit of drinking water when you don’t have a kitchen sink. And you’ll be more tempted to grab a sugary drink to keep you going when you start manual labour. Setting up a spot for a 5-litre water flask in the laundry has helped provide a visual cue to remind me to drink water throughout the day. And buying 24 water bottles in bulk and leaving some on my work desk and in the car has helped too. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/dba76123-c8f7-4669-ae7f-8d78ec8f37ee/Screen+Shot+2023-08-14+at+3.58.43+pm.png Blog - Are you on the IBS rollercoaster? #5 - Don’t forgo exercise just because your to-do list is overwhelming Balancing tradies on top of your existing work and family commitments is super challenging and it’s just so easy to drop good self-care rituals. Don’t. It’s so much harder to get back to the gym as each day passes. Book your self-care into your diary BEFORE you book up your tradies. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/79e2e0b8-d1a6-467a-998b-249008d35363/Screen+Shot+2023-08-15+at+7.39.46+am.png Blog - Are you on the IBS rollercoaster? While making steady progress, we’re still 1-2 weeks away from a workable kitchen. Will it be worth it? I hope so. And what’s the first thing I’m going to cook in my new kitchen? my famous home-made gut-friendly muesli - I’ve missed this so much and there’s simply not a store bought alternative that comes close! decent fried rice & stir-fry veggies because I’ve not been able to work out how to use a wok on a BBQ and a multi-layered pink & purple birthday cake for my niece! https://www.noisyguts.com/blog/5-reasons-to-love-phgg-prebiotic-fibre monthly 0.5 2025-02-12 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/4b319d7f-d5de-4fe9-9c39-de6b7dfa5568/5+reasons+why.jpg Blog - 5 reasons to love PHGG prebiotic fibre We did plenty of taste testing and some reading. Partially hydrolysed guar gum (PHGG) made from guar beans looked promising. The next step was for me to put on my scientist’s hat, and dive into the medical databases to search for papers and conduct a full systematic literature review. I collated data from 24 clinical studies on PHGG conducted from 1994 to 2022 and also looked at background lab studies. Is it as good as we thought? Yes, it turns out that it is pretty special. There is a wealth of human trials from across the globe demonstrating that PHGG improves gut health and also influences the gut microbiome and its metabolites. Plus, animal and lab studies that help explain why. Here’s a summary of what I found, AKA five reasons to love PHGG. Ready on and find out what PHGG is good for. And if you want to dive deeper, there are references at the bottom of the page. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/710dc7fa-9055-41a5-9189-88c78bdf26a4/balance.jpg Blog - 5 reasons to love PHGG prebiotic fibre 1) PHGG promotes regularity and digestive balance PHGG normalises stool consistency and regularises the rate of movement of contents through the gut improving symptoms of both constipation AND diarrhoea. PHGG for Diarrhoea Several studies have demonstrated that PHGG can help reduce the duration of diarrhoea, even in severe cases. For example, a randomized clinical trial conducted in Dhaka Hopsital in Bangladesh (Alam et al. 2015) demonstrated that adding PHGG to oral rehydration fluid reduces the duration of diarrhoea in babies and young children admitted suffering from prolongued watery diarrhoea. A study by Da Silva et al. (2022) demonstrated that PHGG extends the time it takes for food to move through the small intestine, which may help explain how PHGG reduces diarrhoea. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/4b78ebba-0772-47a8-a46d-a4268040ef26/PHGG+promotes+regularity+without+causing+the+bloating+that+other+fibres+do.jpg Blog - 5 reasons to love PHGG prebiotic fibre 2) Less gas and bloating One of most positive things about these studies is that PHGG promotes regularity without causing painful bloating unlike some other fibre sources. PHGG is slowly fermented in the large intestine and thus does not lead to a rapid build up of gas. For example, the Greek researchers mentioned above (Polymeros et al. 2014) found that PHGG reduced bloating and gaseousness as well as constipation. Similarly, a study of IBS patients (Parisi et al. 2002) comparing fibre supplementation with wheat bran or PHGG found that improvements in abdominal pain and bowel habits were observed with both bran and PHGG, but the PHGG was better tolerated and preferred by study participants.` https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/08e1ba87-b312-4d87-b282-6b27da97db2e/PHGG+supports+a+healthy+microbiome+increasing+Bifidobacteria+and+Lactobacilli.jpg Blog - 5 reasons to love PHGG prebiotic fibre 3) Feeds good bacteria PHGG acts as a prebiotic (source of energy and nutrients) for beneficial bacteria. This does two things: PHGG fermentation leads to production of beneficial metabolites In the longer term, PHGG changes the diversity and balance of the microbiome in a positive way. PHGG helps to promote healthy bacteria, including Lactobacilli and Bifidobacteria (Reider et al. (2020); Miyoshi et al. (2020); Takahashi et al (1994)). Lab studies have indicated that PHGG is not used directly by these bacteria, instead it appears that PHGG is degraded in the human colon providing substrates that favour the selective growth of Bifidobacteria and Lactobacilli (Yusukawa et al., (2019), and Giannini et al., (2006)). https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/eec90b57-4fec-4868-b0f9-9e07f91fc846/what%27s+the+story+with+butyrate+and+gut+health.jpg Blog - 5 reasons to love PHGG prebiotic fibre 4) PHGG fermentation by the microbiome results in short-chain fatty acids As I mentioned above, good gut bacteria turn PHGG into beneficial metabolites. I found two recent studies demonstrating that consuming PHGG increases production of short-chain fatty acids SCFAs by the microbiome (Miyoshi et al. (2020) and Sakai et al. (2022)). The SCFAs (butyrate, acetate and propionate) have a multitude of effects. The SCFAs provide fuel for colonocytes – the cells lining the colon. This helps them proliferate and maintain the gut barrier. Uptake of SCFAs by the colonocytes also affects movement of water and ions across the colon lining (Roediger et al. (1984) and Binder et al. (1989)). This is likely to be especially important in aiding recovery from severe diarrhoea (Alam et al. 2015). There is growing evidence for other possible benefits associated with SCFAs, including effects on inflammation and heart health. See our blog on cholesterol lowering effects of PHGG here. The study by Sakai et al. (2022) also suggests that PHGG intake may improve immune function and suppress cold-like symptoms through increased production of SCFAs. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/bf50813a-b230-4b4a-a4df-32920c63ea61/PHGG+is+flavourless+and+doesn%27t+thicken+the+drink.jpg Blog - 5 reasons to love PHGG prebiotic fibre 5) Finally, we love PHGG because of what it doesn’t have PHGG is pretty much flavourless and dissolves easily in water. That means that we can mix it with fabulous real fruit powders to make our three Daily Gut Health Boost drinks and it lets the fruit shine. Taste testing different fruit and greens combos, was certainly the best part of the product development process, except perhaps for experimenting with kale and brocolli powders. You’ll notice they did NOT make the final cut! In the end we came up with three delicious flavours: Berries+ with real strawberries, raspberries, acai berry and kiwi fuit. Citrusy Greens+ with real lemon, lime, kiwi fruit, spinach, chlorella and spirulina, and Tropical+ with a cocktail of mango, papapya, passionfruit, pineapple, blood orange and carrot juice powder. https://www.noisyguts.com/blog/endo-pcos-ibs monthly 0.5 2025-02-12 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/ce7a6c48-b5b4-4122-b7bf-098aef28e790/Screen+Shot+2023-06-11+at+9.51.31+am.png Blog - Endo, PCOS + IBS Introducing Briony My name is Briony Blake, I am an APD (accredited practising dietitian) working in private practice in regional NSW. I see a lot of clients with polycystic ovarian syndrome (PCOS) and/or endometriosis. I also see a lot of clients with irritable bowel syndrome (IBS symptoms such as bloating, abdominal pain and bowel irregularities). I have been looking more closely at these seemingly separate but potentially intertwined health conditions and want to share with you what I have learned. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/2d023571-fbcd-4687-94b6-bc3f19a10f3a/2.jpg Blog - Endo, PCOS + IBS ENDOMETRIOSIS Endometriosis occurs when endometrium tissue (endo: within, --metrium: refers to layers of the uterus) migrates outside of the uterus where it can cause pain, inflammation and adhesions around other pelvic organs. Endometriosis is a progressive, chronic condition that can have enormous impacts on people’s lives and livelihoods. It has historically been diagnosed through keyhole surgery called a laparoscopy that involves opening the abdomen to look for and remove endometrial tissue outside of the uterus however emerging evidence supports and encourages the use of medical imaging as a less invasive diagnostic tool. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/9ebf1fb2-71e6-4916-93a1-f51ed8f1e3ae/Diagnostic+criteria+PCOS.png Blog - Endo, PCOS + IBS Polycystic ovarian syndrome PCOS is a hormonal condition that is diagnosed using the Rotterdam Criteria (see criteria ➡️ ). Due to the nature of PCOS, those with it are at a higher risk of developing metabolic conditions such as diabetes and cardiovascular disease. The severity of PCOS varies between individuals and much of the treatment options are lifestyle based. These include : Dietary interventions Individually tailored exercise programs Promoting sleep Reducing stress Supplementation is an emerging area of PCOS, at current inositol is a supplement of particular interest to this population. As always discuss supplementation with your doctor. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/a7f33060-8ae8-4980-9ef6-94120f190015/Diagnostic+criteria+IBS.png Blog - Endo, PCOS + IBS Once these conditions have been ruled out, IBS is the catch all condition that is left. Unfortunately there is NO evidenced based test to diagnose food intolerances (food allergies are a different story). I am pausing here to advise that any hair testing, skin testing or other tests that advertise their ability to diagnose food intolerances are not based on, nor supported by scientific evidence. Okay back to it: this can be frustrating as what we are left with is elimination diets to try to ascertain which foods may be acting as triggers for an individual’s IBS. I would recommend this be undertaken with the help of a trained dietitian. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/f5ab00ef-d1a1-4bc1-98f8-78e30c53ef98/IBS+and+PCOS+and+Endos.png Blog - Endo, PCOS + IBS - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/9909a006-580b-4924-a933-a91dcf59a873/endo+IBS+and+PCOS+pain.jpg Blog - Endo, PCOS + IBS - Role of a dietitian From a health professionals perspective it is SO important to have the support of a trained dietitian anytime you undertake any kind of food restriction- even if it is for investigative purposes to ensure that you aren’t susceptible to falling into disordered eating habits and that you are able to maintain a healthy relationship with food. I often see clients who have been stuck in “phase 1” of the fodmap method, they have cut out ALL fodmaps from their diet, have seen an improvement in their symptoms but are hesitant to retry these foods for fear of symptom relapse. While I understand that this is a natural response to IBS I want to iterate the importance of re-challenging fodmap containing foods to ensure that an individual is able to live a full life, eat socially with friends and family and to prevent any dietary deficiencies that restriction may lead to. https://www.noisyguts.com/blog/whatwinterfruitandvegarelowfodmap monthly 0.5 2023-09-10 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/8659b007-a078-41bb-9efa-3830749c1cf0/Screen+Shot+2023-05-26+at+10.37.58+am.png Blog - What Winter fruit &amp; veggies can I eat on the low fodmap diet? - Good news! Many of the vegetables highlighted in this week’s Sydney Markets Fresh Fruit, Vegetable and Flower Report have low fodmap serving sizes (May 2023). Not so much when it comes to fruit, but let’s start on a positive note! Potatoes Who doesn’t love creamy mashed potatoes. For the best variety, go for brushed potatoes – they’re cheaper on your wallet and ideal for mashing. While you’ll need to wash off the soil coating, brushed potatoes are typically bigger and more mature – full of starch, low in sugar and perfect for mash! Plus, potatoes are low in fodmaps in a service size of up to 500 grams! Chokos Are you a fan of chokos? This old-fashioned veggie has the unique ability to absorb flavours. In season now, enjoy chokos steamed or add them sliced or diced to a curry for texture. You can buy them for $3-5 per kilo or look around your neighbourhood – someone is sure to have a tree that is overloaded! A serving of ½ cup diced choko (75g) should be well tolerated by most individuals with IBS. Carrots Oh, how I love multi-coloured carrots – packed full of beta carotene. Fresh carrots will cost you $2.50-3 per bag and they contain no fodmaps. If you’re looking for a delicious side-dish that will wow your family and friends, try our roasted heirloom carrot recipe. Delicious! https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/a75f7ca7-1881-4084-8fd0-38411683a8be/Screen+Shot+2023-05-30+at+11.32.15+am.png Blog - What Winter fruit &amp; veggies can I eat on the low fodmap diet? Beetroot I’m a huge fan of beets and I love the vibrant colour they add to your plate. Prices have now dropped to $3-4 a bunch. The recommended serving size for those following the low fodmap diet is 25g or 2 thin slices, so if you’re sensitive to oligos and fructans, you’re not going to get more than a taste. However, if you choose a small bunch of beets with crisp green leaves, you can probably get through the bunch over the course of a week without too many leftovers. There are no fodmaps detected in pickled beetroots so you can always use up any leftovers this way. Fennel Fennel is in abundance at this time of year with prices down to $1.50-$2.50 per bulb. The low fodmap serving size is low-ish, 1/5th bulb or ½ cup per meal (48g). If you buy individual fennel bulbs, this is a great way of adding flavour to your next roast chicken, lamb or fish. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/aae81be5-6737-42bb-a560-8aa013ae4d1c/Screen+Shot+2023-05-26+at+10.45.49+am.png Blog - What Winter fruit &amp; veggies can I eat on the low fodmap diet? - Citrus Yay for citrus! Mandarins are cheap and cheerful, at $2-6 per kilo. A medium mandarin should be well tolerated by most individuals with IBS. You’ll also notice your neighbourhood’s lemon trees will be in full force, with both lemon juice and zest adding flavour and zing to your dishes. Persimmons are a great addition to your salad, with a lime juice and olive oil dressing. Expect to pay $4-10 per kilo and enjoy up to 60g with no fodmaps detectable. Apples Granny Smith, Golden Delicious, Fuji and Pink Lady apples are in abundance, but you’ll be eating them sparingly if you’re sensitive to fructose and sorbitol. Most apple varieties have a recommended serving size of 25g (or 2 teaspoons) but a slither with cheddar cheese remains one of my favourite snacks. Peeled or unpeeled makes little difference to the fodmap content and apple juice (99% reconstituted) is high fodmap. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/702cb504-9c2b-420c-87b8-d7667836e118/lowfodmapfruit.png Blog - What Winter fruit &amp; veggies can I eat on the low fodmap diet? - Pears Packham, Piqa Boo and Beurre Bosc pears are plentiful, but if you’re a fodmapper, it’s best to just pick up your speed when you walk by all those gorgeous autumnal colours. Where there is a low fodmap serving size, it’s 5g – a tiny slither. But even a thin slice tastes great paired with cheddar cheese. Avocado The price of avocados has finally dropped but the sorbitol content hasn’t. You can expect to pay $1-$3 for a Hass avocado but the low fodmap serving size is 30g (1/8th whole avocado). If you store your leftover avocado with the pip left intact, you can extend the shelf life of your avo in your fridge. Grapes Late season Aussie grapes are crispy and Lucious. Prices range from $2-$20 per kilo and a safe serving size for fodmappers is around 6 grapes. This handful makes for a great snack or a fabulous addition to a cheese board. Pomegranate And ending on a high note are the antioxidant-rich pomegranates. I love the bright jewels of this fruit, enough to bring any salad to life. Expect to pay $2-7 per kilo and enjoy a low fodmap serving size of 45g. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1669014120163-JHPOR8XEY6HX14FYK4YC/Low+fodmap+vegetables.jpg Blog - What Winter fruit &amp; veggies can I eat on the low fodmap diet? https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1669014279398-8WUD58XRJ5LRWKJE2NCK/IBS+low+fodmap+diet+recipe.jpg Blog - What Winter fruit &amp; veggies can I eat on the low fodmap diet? https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1669014280374-324M74ZGWWBR4P6AG89Q/Green+gut+health+salad.jpg Blog - What Winter fruit &amp; veggies can I eat on the low fodmap diet? https://www.noisyguts.com/blog/eat-the-rainbow monthly 0.5 2025-02-11 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/3db8cb3a-b083-4295-ad40-25e24338c0bd/red.jpg Blog - Eat the rainbow Red Perhaps the most obvious red food is tomatoes. In this fruit the red colour mainly comes from lycopene, a carotenoid and powerful antioxidant that has been shown to reduce inflammation and improve heart health. Diets rich in lycopene have been linked to a lower risk of heart disease and certain types of cancer. Whilst fresh tomatoes are packed full of vitamins (especially folate, Vitamin C, and potassium), cooked tomatoes actually offer a higher dose of lycopene. Tomatoes also contain beta-carotene and gamma-carotene, which are pre-cursors of vitamin A, another powerful anti-oxidant. Tomatoes can be tricky if you are following the low-FODMAP diet and susceptible to fructose, but 3 cherry tomatoes, 100g of canned tomatoes or 2 tabelspoons of tomato puree are all low FODMAP serving sizes. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/d2fa2495-21bb-4eef-ac6e-05886e6d7c42/Orange.jpg Blog - Eat the rainbow Orange The obvious posterchild here is the carrot. Cheap and ubiquitous, carrots are also a fabulous source of the orange pigments alpha- and beta-carotene, which are a great source of Vitamin A. This nutrient promotes good vision and is important for growth, development, and immune function. Carrots also contain biotin, Vitamin K1, potassium and Vitamin B6. Carrots are a great staple of the low FODMAP diet - carrots remains low in FODMAPs up to a serving size of 500g. You can add them to many styles of dishes from salads to stews. We have a fabulous heirloom carrot recipe you may want to try. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/d4e10c01-70cc-4a2e-9bde-08214b7486ed/YELLOW.jpg Blog - Eat the rainbow Yellow Carotenoids can also be responsible for the yellow colour in some vegetables. A good yellow option for this time of year is the swede (some people know it as a rutabaga). It is a round root which has a purple skin, but the flesh is thick and yellow in color. I love it in a traditional lamb-based Irish stew, but it works just as well in a beef stew too. The yellow colour in yellow potatoes comes from a chemical called anthoxanthin, which helps the immune system. Other veggies containing anthoxanthin are turnips, parsnips, mushrooms, ginger, cauliflower, onions and garlic. Stick to 75g of turnip, 75g of parsnip, 75g of oyster mushrooms, and the ginger, but skip the cauliflower, onions and garlic if you are fodmapping. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/aaa7a20a-7df2-48cf-bef7-e5a00d592853/Green.jpg Blog - Eat the rainbow Green Green leafy vegetables are mainly green due to the chlorophyll they contain. Chlorophyll can act as an antioxidant, but green veggies are also packed with a wide range of beneficial fibre, vitamins, minerals and other phytochemicals. We are big fans of spinach. It has a substantial low FODMAP serving size - 75g. Spinach is one of the richest dietary sources of quercetin an antioxidant that may ward off infection and inflammation. Spinach also contains lutein and zeaxanthin, both important for eye health. It also contains kaempferol and nitrates, plus magnesim, iron and calcium. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e16cd7d4-4813-4ce6-b290-9b6b39cb7bdc/Green+2.jpg Blog - Eat the rainbow When looking at fruit, green usually implies unripeness, but Kiwi fruit are different. The green colour of their flesh is from chlorophyll, which doesn’t break down as they ripen like in other fruit (no one is quite sure why). It may be because the main distributor of their seeds in the wild are monkeys, who can easily spot Kiwi fruit against their leaves. Birds and smaller herbivores find it easier to find brighter, red or yellow fruit. Some birds even sequester the carotenoids they eat in their plumage and use it as as a mating signal to females. Kiwi fruit are chock full of Vitamin C and gut-friendly fibre and luckily two kiwi fruit per meal meet low FODMAP cut-offs. We love this fruit so much that it is a key component in both our Greens+ and Berries+ Daily Gut Health Boost options. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/b7950db5-8189-4087-b111-c1b7b4534c23/purple+berries.jpg Blog - Eat the rainbow Blue, Indigo and Violet Things get a bit messy towards the far end of the rainbow. Truth be told I’m not really sure how these blues and purples all divide up. I mean, Google tells me that indigo is actually blue. Whatever the exact colour name, beautiful purple, red, blue and black berries contain a wide variety of bioactive compounds. These include phenolic acids, and flavonoids, such as flavonols, flavanols, and anthocyanins. These are thought to lower blood pressure and impove cardiovascular health and may also lower the risk of dementia. It is typically the anthocyanins that contribute the reddish-purple, blue and black colours. Animal studies have indicated that anthocyanins are beneficial to the gut microbiome: high anthocyanin intake improves gut health biomarkers (the ratio of Firmicutes to Bacteroide bacteria and the amount of short chain fatty acids) and can reduce the gut dysbiosis caused by obesity and a high fat diet. Anthocyanins may also have anti-cancer properties, although again more studies are needed in this space. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/6ebf189c-0bf1-4a26-8e64-c96f1d592ef3/Grapes.jpg Blog - Eat the rainbow Grapes are also technically a berry (they have a fleshy fruit without a stone) and like other berries, red and black grapes contain anthocyanins and other polyphenols, which may help with blood vessel function and memory. Dark grapes are particularly rich in the antioxidant polyphenol, resveratol. Resveratrol may help keep your heart healthy by relaxing blood vessels and lowering the risk of developing blood clots. The antioxidant and anti-inflammatory properties of resveratol also help protect against diseases like cancer, diabetes, and Alzheimer’s disease. A low FODMAP serving of red grapes is 6 grapes per meal. https://www.noisyguts.com/blog/exercise-and-the-gut-microbiome monthly 0.5 2024-03-26 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/eddf9a83-f4f3-4235-8bce-b186745ba50c/mouse.jpg Blog - Exercise and the gut microbiome Regular moderate exercise boosts butyrate producers Studies in mice and rats were the first to indicate that moderate or voluntary exercise can change the microbiome in ways that are generally viewed as positive. In particular, exercise training increases the relative abundance of butyrate-producing bacteria. Butyrate is a short chain fatty acid (SCFA) produced when certain bacteria ferment dietary fibre. Butryrate is the main fuel for colon cells and has been shown to promote cell proliferation and cell turnover in healthy colon cells, effectively strengthening the gut barrier. In contrast, a build up of butyrate in colon cancer cells suppresses proliferation and promotes cell death and tumour shrinkage. Butryrate also helps to regulate the host immune system and gene expression. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/512b165d-bd26-4d06-8354-d3327cfcec36/exercise+versus+sedentary+effects+on+gut+microbiome.jpg Blog - Exercise and the gut microbiome Of Mice and Men? Animal studies are a great starting point, but at the risk of stating the obvious, we are humans, not mice! So are what do we see in human studies? There have been many studies comparing two groups: sedentary people and those that do regular exercise. The researchers again saw differences in the gut microbiomes in these different groups. For example, a study comparing women who performed at least 3 hours of exercise per week with sedentary women found that the active women had increased levels of Faecalibacterium prausnitzii and Roseburia hominis, which are known butyrate producers. They also had increased Akkermansia muciniphila, which increases mucus thickness and gut barrier function. However, active people tend also to have different diets from their sedentary counterparts, for example the exercising women ate more fuit and vegetables, making it unclear what is actually causing the changes in the gut microbiome. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/7c9d8c73-2fa8-4540-9c8a-4b0b88eada5a/Effects+of+Moderate+exercise+on+the+gut+microbiome.jpg Blog - Exercise and the gut microbiome Longitudinal studies More recent studies followed the same individials over time as they start and/or stop exercise and keep diet constant. These are the most useful. One of the best examples is from Jeffery Wood’s research Group at the University of Illinois. They followed participates as they undertook a 6-wk supervised endurance exercise program (30- to 60-min duration, 3 times per week). The lean participants saw an increase in Faecalibacterium species and a decrease in Bacteroides species with exercise. The six weeks of exercise also increased the abundance of butyrate producing bacteria and concentrations of two SCFAs: acetate and butyrate in poo samples. A different research group looking at the effects of light to moderate exercise (cycling) in women found many responded with increases in Akkermansia muciniphila. Exercise can also decrease the abundance of harmful bacteria such as Clostridium difficile and Bacteroides fragilis. The results then are much like the studies above, but Wood’s group and others have found that the positive effects are dependent on BMI (with quite different effects in obese participants), diet (whey protein helps) and that they are transient - i.e., they disappear after a few weeks once exercise stops. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/781221a2-0f36-42c9-be27-ad6505f39179/elite+atheletes.jpg Blog - Exercise and the gut microbiome The more exercise the better, right? You’d think so, but no. When researchers look at the microbiome of elite athletes a different pattern emerges. For example, researchers comparing elite rugby players to lean, but non-active controls found a greater diversity of bacteria in the gut microbiome in the rugby players, but they had reduced Bacteroides, Lactobacillaceae and Lactobacillus species compared with lean controls. The latter at least are generally seen as beneficial. Similarly, a 2022 review looking across many studies found that athletes harbor a more diverse type of intestinal microflora than non-athletes, but with a relatively reduced abundance of SCFA- and lactic acid-producing bacteria, thereby suggesting an adverse effect of intense exercise on the population of gut microbiota. The authors concluded that increasing the intensity and volume of exercise over a long period may lead to gut dysbiosis. It appears that exercise can alter the pH and oxygen levels in the gut, which may affect the growth and survival of some bacteria. Intense or prolonged exercise can also induce stress hormones, such as cortisol, which may suppress the growth of beneficial bacteria and promote the growth of pathogenic bacteria. It can also increase intestinal permeability, which allows bacteria and their metabolites to leak into the bloodstream and cause systemic inflammation. This may explain why many elite athletes experience what is called “exercise-induced gastrointestinal syndrome”. This is 1.5 - 3 times more common among qualified athletes than among amateurs. It causes symptoms of abdominal pain, colic, flatulence, nausea, vomiting or diarrhea. If we go back to the mouse studies, we see a similar pattern. Voluntary exercise in the mice leads to beneficial changes in the microbiome, whilst forced exercise causes harm. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/92b9e481-539e-4545-84f4-7b899bf2e64a/exercise+with+friends+is+easy.jpg Blog - Exercise and the gut microbiome Moderate exercise is certainly beneficial for your gut health. If you aren’t currently undertaking regular exercise, this is another good reason to start. That can be hard if you’ve never enjoyed sport. Simple ways to gently get moving are to add in walks to the shops or walks with friends on the weekend. Once you’ve developed some stamina and you want to really get your heart going without stressing your joints, incline walking is a great way to go. Head for the treadmill at the gym, set the incline to 6, speed to 3 and walk for 20 to 30 minutes. And here’s the trick if exercise hasn’t previously been your thing - you can watch your favourite tv show or listen to a podcast at the same time. Yay! Build up to an incline of 12 as your fitness increases. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/45a6a7a8-0123-42fc-b7b5-84e5b37fcc99/yoga.jpg Blog - Exercise and the gut microbiome 2. High training levels can be harmful to your gut microbiome. Researchers are still working out what probiotics or dietary change might help ameliorate the negative effects of high levels of exercise. But a good place to start is likely to be adding more fibre (try our Superflora range of shakes and boosts for great tasting fibre packed options), plant-based foods and fermented dairy or probiotics to your diet. Adding quiet mindfulness, breath work or yoga that help to switch on your parasympathetic nervous system (= your everything is ok, rest and digest system) may also help balance out the effects of intense or prolonged exercise. https://www.noisyguts.com/blog/eatingoutonthelowfodmapdiet monthly 0.5 2024-03-26 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/feede956-da4a-49cb-928a-91b3cda14cb7/Japeneselowfodmapfood.png Blog - Can you eat out on the low fodmap diet? - Japanese I find Japanese restaurants the easiest to navigate for low fodmap options because the cuisine includes a lot of fresh seafood, rice and veggies. Sushi, sashimi, grilled fish and tofu with steamed rice are all good choices and are staples on most Japanese menus. Most tempura batters are made with rice flour, so you’re likely to be able to find quite a broad selection of tempura options. You might also like to consider the tuna or salmon options, fresh or grilled, with condiments on the side. Or rice noodles with your choice of meat and vegetables. The two most popular accompaniments – wasabi and soy sauce – are low fodmap in small serving sizes (and seriously, who eats more than 1g of wasabi!) Even though there may be some avocado in your sushi, the amount is likely to be relatively low and in line with a low fodmap serving. If you are sensitive to gluten, ask for gluten free soy sauce. Or take your own! Plus, you can always fill up on rice so you’re definitely not leaving a Japanese restaurant hungry. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/3f610f81-0fb3-4f75-91b3-5f67dbfd984e/Screen+Shot+2023-04-24+at+4.15.41+pm.png Blog - Can you eat out on the low fodmap diet? Italian If the kids are lobbying for pizza, you’re going to have to make some strategic choices. Some pizzerias offer gluten-free pizza bases but most will cover them with a layer of tomato passata most likely containing onion and garlic. You may be able to ask for just a very thin layer of passata or a bianco base and ask the chef to leave off the garlic. Select hard cheeses that are lower in lactose, such as cheddar and parmesan. Soft cheeses like haloumi, bocconcini and ricotta are high fodmap. As for other toppings, just try your best to choose low fodmap options like meat, pumpkin, capsicum, zucchini, tomatoes and olives. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/f9865bdf-6f12-4b9b-a70b-90d9c49d4aa5/Lowfodmapmexicanfood.png Blog - Can you eat out on the low fodmap diet? - Mexic an Mexican has also become a favourite take-out option because of the popularity of the Guzman y Gomez and Zambrero franchises. Like Subway, these restaurants offer a “pick and choose” menu that allows you to avoid the worst of the fodmaps. Corn tortillas or taco shells with meat, tomato, lettuce, cucumber and shredded cheese are likely to be a low-to-moderate fodmap option, with rice and/or tortilla chips on the side. Beans are going to be tricky, because they often contain oligos & fructans and are rarely served plain and the guacamole is likely to contain red onion and garlic. Yes, the slow cooked pulled pork and the barbacoa beef are likely to be marinaded and cooked in high fodmap sauces. There’s very little you can do about this, so it’s a moderate fodmap option. But remember – this is a low fodmap diet, not a no fodmap diet. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/a7af1ba7-d72a-424c-92ae-2475f3bd6158/lowfodmappubmeals.png Blog - Can you eat out on the low fodmap diet? - Pub Meals With around 6000 pubs in Australia, there’s likely to be a pub on a corner nearby. While the family are tucking into a chicken parma, there are going to be at least three pretty good options on a standard pub menu that might be suitable. 1. Steak is a pub classic and is a great low fodmap option. Opt for a side of steamed veg, hot chippies or salad with dressing on the side. If you don’t feel like interrogating the waiter to ask specific questions about what veg they’re serving, just pick and choose when it arrives. If you are up for asking questions, guaranteed you’ll be the only person that ever asks for more green beans! Check that the steak isn’t marinaded and ask for sauces to be served separately. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/a56f047d-f78f-443c-ab99-2b06fd390921/2.png Blog - Can you eat out on the low fodmap diet? Food courts And if you find yourself at a food court? Try Subway or burgers. Subway: while they do offer gluten-free wraps, it might be safer to choose a bowl rather than bread. Choose chicken breast strips, roast beef, turkey or ham, and then add your favourite low fodmap salads and some red-wine vinegar. The best thing about Subway is that they offer a very detailed ingredient list and nutritional information on their website which covers each and every bread, meat, sauce, seasoning and dressing. Burgers: there are a lot of ‘healthier’ burger joints that make fresh burgers to order and have gluten-free buns available. Ask if the meat patties contain garlic and onion. If so, opt for a grilled chicken breast or grilled fish burger instead. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1465afb8-5e26-4dbd-8d7d-f871fd51a482/lowfodmaprestaurants.png Blog - Can you eat out on the low fodmap diet? - Summary Remember the two most important things: select simple proteins and ask for sauces on the side. And enjoy yourself! This is a low fodmap diet, not a no fodmap diet. Need to get back on track? Sign up for our newsletter below and we’ll send you recipes & strategies to help you get back on track. https://www.noisyguts.com/blog/five-reasons-why-we-use-the-probiotic-lactospore-bacillus-coagulans-mtcc-5856 monthly 0.5 2024-03-15 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e0966d6c-acd5-41fe-8f75-ac926bd7b988/LactoSpore.png Blog - Five reasons why we use the probiotic LactoSpore®️ Bacillus coagulans MTCC 5856 The Science We read several papers on the use of probiotics in management of gut conditions in gut conditions for IBS that were confusing about the species or mixture of species and strains being used. In contrast there was a substantial body of evidence specifically about Bacillus coagulans. We worked with Sabinsa to to review the scientific literature. Gathering the results for 18 clinical trials, we found that Bacillus coagulans had positive impacts for a variety of gastrointestinal health outcomes, and there was the strongest evidence of a positive impact for IBS. Bacillus coagulans MTCC 5856 contributes lives beneficial bacteria and supports the health and diversity of the gut microbiome. It also improves functional bowel symptoms including constipation, diarrhoea and gas, particularly in those with irritable bowel syndrome (IBS). Because these relationships were established by systematic review we’ve been able to notify FSANZ and can use them on our packaging. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/fe9ecd25-cc6e-4925-a81f-23de6f3c86c0/low+FODMAP+brownies+with+probiotics.jpg Blog - Five reasons why we use the probiotic LactoSpore®️ Bacillus coagulans MTCC 5856 2. Stability… even when hot Bacillus coagulans MTCC 5856 is a spore forming bacterium. That helps make it stable. It’s adapted to remain quiet and dormant in spore form protected from challenging conditions like stomach acid and bile until it finds itself in the optimal conditions in your intestine, where it is reactivated and does it’s stuff. This spore forming ablity also makes it shelf stable and it can be stored at room temperature. It survives shipping and storage with no loss of viable count. You can even cook with Superflora Gut Health Shakes and reap the benefits of the probiotic. It is stable during baking (for 20–25 min at 205 °C). Stir it through you porridge after cooking, or bake it in brownies. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/f9b03a96-15b6-4328-8da7-457864a2699d/ice-cream+with+probiotics.jpg Blog - Five reasons why we use the probiotic LactoSpore®️ Bacillus coagulans MTCC 5856 - 3. …or cold It’s also stable under frozen conditions (20±2 °C). That means you can add it to your homemade ice-cream. Try our delicious peanut and caramel ice-cream bars recipe if you need inspiration. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1679393587000-N5HFJU6KPJ48935XSIB0/Vegan+protein+powder+good+flavour.jpg Blog - Five reasons why we use the probiotic LactoSpore®️ Bacillus coagulans MTCC 5856 4. It’s vegan Don’t be confused by the name LactoSpore®️. This probiotic isn’t cultured on any kind of milk product. The name comes from the fact that it makes lactic acid. This helps create an acidic environment in the gut and contributes to Bacillus coagulans MTCC 5856’s anti-microbial activity towards pathogens. In fact LactoSpore®️ is vegan, which means we can use it across our whole range of gut health shakes including in our Plant-Based Chocolate Superflora, and our Berries+ and Greens+ Daily Gut Health Boost. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/115e75b2-3327-4379-b473-ea86a577aaaf/Less+bloating%2C+diarrhoea+or+constipation+with+Superflora.png Blog - Five reasons why we use the probiotic LactoSpore®️ Bacillus coagulans MTCC 5856 5. Guaranteed quality We know exactly what we are getting with LactoSpore®️ - it’s Bacillus coagulans MTCC 5856, with all the benefits described above. It’s more expensive than other probiotics, but we know that it is the exact strain for which clinical data has been gathered. We also know that by sourcing it from the Sabinsa Corporation that it is safe, and isn’t contaminated with harmful bacteria, endotoxins or antibiotics. Sabinsa also test to ensure that it hasn’t changed either genetically or phenotypically. So you can enjoy it with confidence! https://www.noisyguts.com/blog/how-to-add-flavour-to-low-fodmap-dishes monthly 0.5 2024-12-14 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/46ea8583-7e35-4d3d-9ace-23c46bbcbe1b/spices.jpg Blog - How to add flavour to low-FODMAP dishes 1. Use Herbs and Spices Herbs and spices are an excellent way to add flavour to low-FODMAP dishes. Many are very low in FODMAPs, which means you can use them liberally in your cooking. Here are some options to try and their low FODMAP serving sizes per meal: Asofoetida powder – ¼ teaspoon Basil – 1 cup Bay leaves – 1 leaf Cardamom – 1 teaspoon *Chilli, fresh red or green – 11cm *Chilli powder or flakes – 1 teaspoon Chives – 1 tablespoon Cinnamon – 1 teaspoon Cumin – 1 teaspoon Coriander, fresh – 1 cup Coriander seeds, whole or ground – 1 teaspoon Dill, fresh – 1 cup Dill seeds – 1 teaspoon Ginger, root – 1 teaspoon Kaffir lime leave – 3 leaves Kakadu plum powder - 1 teaspoon Lemon myrtle - 1 teaspoon Lemongrass – 1 x 10cm stalk Mint, fresh– 60g Oregano, dried – 1 teaspoon Paprika – 1 teaspoon Rosemary fresh – 1 cup Sage, fresh – 28g bunch Sichuan peppercorns – 1 teaspoon Thai basil, - 2 cups Thyme, fresh – 1 cup Turmeric – 1 teaspoon *Take care with chillies. There is a low FODMAP serving size, but they also contain capsaicin, which can be trigger for IBS symptoms in some people. Cayenne powder also contains capsaicin. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/02802562-674a-48fc-80ef-c059019c0524/low+fodmap+carrots+chicken+kebabs+hoummous+salad++small.jpg Blog - How to add flavour to low-FODMAP dishes Experiment with different combinations of herbs and spices to create blends that work for you. For example, you could use cumin, paprika, and turmeric to make a simple Moroccan-inspired spice mix. We have a fabulous recipe for a Tunisian harissa spice blend that works well with chicken kebabs or heirloom carrots and hummus. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/fbbc4ade-8f72-44cf-902c-b40141bb648b/herbs+in+pots+for+low+FODMAP+flavour.jpg Blog - How to add flavour to low-FODMAP dishes 2. Grow your own flavour bombs The easiest and cheapest way to ensure that you always have flavoursome herbs on hand is to grow your own. Pick your favourite four or five herbs and have a few pots in the garden or on your window ledge. Taking the time to water them each day can also provide a quiet moment for calm and gratitude. Our favs are parsley, sage, rosemary & thyme (- did you read or sing that last sentence?) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/ca4b70b5-8aad-44f1-a0c8-9b072c12c737/Chicken+and+vegetable+stock+has+fabulous+flavour.jpg Blog - How to add flavour to low-FODMAP dishes 3. Make a low-FODMAP stock Many savoury dishes rely on stock to add flavour. Unfortunately, many commercial stocks and broths contain the flavour staples onion and garlic. However, it's easy to make your own. Simply simmer low-FODMAP vegetables such as carrot, a little (10g or less) celery, green leek tips, green spring onion tops, thyme and parsley, plus salt and pepper in water for an hour or two. Skim off any froth as you go. Pass through a sieve and then use or freeze. You can also add chicken bones or other herbs and spices to the stock for extra flavour. If that’s all way too time consuming, Massel make great range of low FODMAP stock powders. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/6dc4a752-f3f7-4398-9342-11da2df0fb59/low+fodmap+gluten+free+recipe+stir-fried+brown+rice+small.jpg Blog - How to add flavour to low-FODMAP dishes 4. Use low-FODMAP sauces and condiments There are many low-FODMAP sauces and condiments available that can be used to add instant flavour to dishes, for example: Tamari: a gluten-free soy sauce that is low in FODMAPs. Kecap manis: this sweet soy sauce is low FODMAP at a 1 tbsp serve. Coconut milk: add to curries and soups for a creamy taste that is low in FODMAPs. Mustard: most mustards are low in FODMAPs at 1 tablespoon, so you can use them to add flavour to dressings, marinades, and sauces. Mayonnaise: most mayonnaises, both Japanese and French style are low in FODMAPs, but their high fat levels can trigger IBS symptoms in some people. Lemon juice and lime juice can add real zing to a dish without adding excess FODMAPs – a simple dressing of 2 tbsp olive oil to 1 tbsp lemon juice, plus a little mustard, salt and pepper is delicious. Salsa: a tomato-based salsa is a great way to add flavour to Mexican-inspired dishes (see our tips below). Wasabi: wasabi paste often has sorbitol, but wasabi powder is low in FODMAPs. Add a little to some lactose-free sour cream along with some lime juice for a delicious dip for prawns. Vinegar: adding a splash of red wine vinegar to a tomato-based sauce can extra depth of flavour without adding FODMAPs. Capers: a tablespoon of capers is low FODMAP and all that you’ll need to add a delicious Mediterranean or Nordic flavour to a salad, sauce or dressing. They are especially good with fish. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e97e52c4-dd72-4b91-a110-a6457e153904/Pad+Thai.jpg Blog - How to add flavour to low-FODMAP dishes 5. Draw inspiration from different styles of cooking Drawing inspiration from different cuisines can help you create more varied and interesting dishes. Here are some ideas from across the globe that you can use to add low-FODMAP flavour to your dishes: Thai flavours: Thai cuisine uses a lot of herbs such as lemongrass, kaffir lime leaves, and coriander to add fabulous flavour to dishes. Coconut milk is also a common ingredient and is low in FODMAPs at a ¼ cup (check the tin to ensure it doesn’t have inulin). A squeeze of lime juice is always welcome, and fish sauce adds an umami element, whilst peanuts can add crunch as well as flavour. We have a number of Thai recipes on our website for you to try including: Thai beef salad, Thai inspired crispy chicken and our latest recipe - Pad Thai. Indian dishes: Use spices such as cumin, coriander, and turmeric to create flavourful curries and colouful rice - remember we also eat with our eyes. Toasting your spices first will intensify the flavour. Avoid spice mixes, which often include onion or garlic powder. Asofoetida powder can add an onion-like element, but we recommend using only a very small amount. Yogurt-based side dishes such as cucumber and mint raita are also low in FODMAPs if made with lactose-free yoghurt, which can also be used to add creaminess to dishes or is great just dolloped on the side. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/0e0cfd67-ec82-4fc6-a585-84594bfbeb3d/Indnesian+flavours.jpg Blog - How to add flavour to low-FODMAP dishes Indonesian cooking: Indonesian cuisine often uses sweet and savoury flavours, and peanut-based sauces are commonly used. You can create a low-FODMAP peanut sauce by using peanut butter, coconut milk, lime juice, chilli, kecap manis and soy sauce. Mexican favourites: We love Mexican flavours – but this cuisine is tricky for fodmappers. Limit yourself to only 1/8 avocado. Lime juice is fine in quite large quantities, but in a salsa stick to just half of a common tomato, skip the onion and add lots of fresh coriander instead. Alternatively, swap put the tomatoes for peeled orange segments and mix with chopped green spring onion tops and coriander leaves. Use spices such as cumin and paprika to create spicy and flavourful dishes, but take care with chilli powder (see above) and avoid the chipotle. You’ll also need to limit beans to around 38g per person. A serving of two hard taco shells or one tortilla are low in FODMAPs, if you are tired of rice. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1cf3a1a3-4ead-4864-a344-bdc05afb3603/low+fodmap+pasta.jpg Blog - How to add flavour to low-FODMAP dishes Italian flavours: Italian cuisine often uses garlic and onion, which are high in FODMAPs. However, you can use other low-FODMAP herbs such as oregano, basil, and thyme to create Italian-inspired dishes. Also try marjoram - a gentler version of oregano. Tomato-based sauces and olive oil can also add flavour and heart health benefits to your dishes. Stick to a 110g serve of tinned tomatoes per meal (split one 420g tin between four). We have a great recipe for a garlic infused olive oil (full of flavour, but without the FODMAPs) and a delicious Crispy Prosciutto Pasta. Greek on the side: a Greek salad is perfect as a side dish or as a light lunch. It features throughout our Good Gut Challenge, either with feta or with a little tuna or egg. Spritz with lemon juice and let the fresh salad vegetables and olives sing. Add one or more of the following herbs: dill, thyme, oregano or mint to suit your tastes or to use what is most plentiful in your pots or garden. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e3c9eee1-44d2-4972-a3b5-d4a5239b4585/Prawns.jpg Blog - How to add flavour to low-FODMAP dishes True Blue Aussie: We love that Aussie food incorporates a mix of all that’s above and more. However, we think that whatever the culinary style, some of the best Aussie food uses seafood from our beautiful blue oceans. For something simple, try freshly boiled prawns with a little lactose-free sour cream mixed with chopped parsley, dill and capers, or sample the wasabi cream described above. If you prefer your seafood deep fried, you’ll be pleased to hear that up to 2 sachets (13g) of tomato sauce are low FODMAP. https://www.noisyguts.com/blog/what-makes-a-great-smoothie monthly 0.5 2023-03-28 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/5979c0e7-c045-47b9-b862-54e9490cc38b/greensmoothie.jpg Blog - What makes a great smoothie? - Ingredients: 25g spinach 40g mango 30g French Bean Vanilla Superflora 1 tbsp coconut 20g macadamia nuts 250 ml macadamia milk Method: Pour the macadamia milk into the blender Add the Superflora, spinach, mango, coconut, and macadamias to the blender. Blend until smooth. Enjoy your delicious and healthy smoothie! Note: You can play around with the recipe and add more or less of the ingredients to your liking. https://www.noisyguts.com/blog/five-reasons-to-snack-on-dark-chocolate monthly 0.5 2025-04-15 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/85e200ea-e20a-4da6-89d1-51a13230fbab/epicatechin+in+cocoa+and+chocolate+improves+cardiovascular+health.jpg Blog - Five reasons to snack on dark chocolate - 1. Dark Chocolate is loaded with flavonoids that can reduce blood pressure and reduce the risk of stroke Cocoa and dark chocolate are rich in a type of plant phenols called flavonoids. Cocoa contains lots of different flavonoids, but research has focused on a sub-group called flavanols that have antioxidant effects. For example, dark chocolate contains high levels of epicatechin, an antioxidant that also influences the amount of nitric oxide found in the lining of blood vessels and reduces inflammation. All these effects lead to healthier blood vessels, lower blood pressure and less atherosclerosis (build up of cholesterol plaque in arteries). This reduces the risk of heart attacks and strokes. There may be other benefits from these plant chemicals. There is some evidence that the phenolic antioxidants in cocoa and dark chocolate may also influence insulin resistance and reduce the risk of diabetes. However, it's important to note that milk and white chocolate contain added sugar and saturated fat, which likely offset the benefits (see below). There are also laboratory studies to suggest that the antioxidant effects of epicatechin and other flavanols may also influence the immune system, reduce cancer risk and protect nerves from injury and inflammation. More clinical trials in these research areas are needed to confirm these findings. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/2d88853f-1ec7-402e-a6e1-c3e51267cf74/Chocolate+types.jpg Blog - Five reasons to snack on dark chocolate - 2. Dark chocolate contains (mostly) healthy fats Where does the fat come from in chocolate? Initial processing of cocoa beans involves creating a paste of the ground, roasted, shelled and fermented cocoa beans. This paste is called cocoa liquor or cocoa mass and is about half cocoa solids and half cocoa butter. As the name suggests, it’s the cocoa butter that contains high levels of fats and also provides the rich, indulgent texture that we all love. Cocoa solids are ground to make cocoa powder and a combination of cocoa solids and cocoa butter are used to make chocolate. Dark chocolate is made with just cocoa mass plus additional cocoa butter, vanilla and a small amount of emulsifier. It has a high percentage (usually 70-85%) of cocoa solids. The creamy cocoa butter contributes mostly healthy fats to dark chocolate. It has a mixture of monosaturated and saturated fats. The monosaturated fat is oleic acid, the same heart health promoting fat found in olive oil. And half the saturated fat is stearic acid, which is not a cholesterol raising fat. Milk and white chocolate have milk and extra sugar added, which dilutes the balance of healthy fats. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/c046e493-81f1-434c-9f8a-9b817977312a/Minerals.jpg Blog - Five reasons to snack on dark chocolate - 3. Dark chocolate is rich in minerals needed to maintain blood vessel function Dark chocolate is packed with essential minerals that are vital for maintaining healthy blood vessels. Magnesium, copper, potassium and calcium act to lower high blood pressure and reduce atherosclerosis. One mineral that stands out in dark chocolate is magnesium. A 100g serving of dark chocolate can provide around 176mg of magnesium, which is around half of your recommended daily intake. Magnesium is important in regulating your heart rate and keeping your muscles and nerves firing correctly. It literally, keeps your heart beating. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/cfd61698-ec66-45d1-8c71-037605beab5a/Cocoa+husk.jpg Blog - Five reasons to snack on dark chocolate - 4. Dark chocolate contains heart friendly fibre The husk of the cocoa bean is very rich in fibre, but this is removed before the bean is processed to make dark chocolate. We have included some ground cocoa husk in the special fibre blend in our Rich Cocoa Chocolate Superflora gut health shakes. It provides additional chocolatey flavour as well as fibre. The cocoa bean itself also contains fibre. Even after the full manufacturing process is complete, a 100-kcal portion of dark chocolate contains 1.7 g of fibre. This is mainly soluble fibre, the type that lowers blood cholesterol. It may also help with blood sugar control.. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e620a2d8-a094-4b6f-b59f-92059d580bde/eating+chocolate.png Blog - Five reasons to snack on dark chocolate - 5. Added benefit – it makes you happier! So what is the 5th reason to snack on dark chocolate – well this may go without saying, but an added benefit of dark chocolate is that it tastes great and simply makes you happier. In the short term this is likely primarily due to the delicious taste and texture, but it is possible that the phenols have some long term effects on mood. A 2019 American study found that people who ate dark chocolate were less likely to suffer from clinical depression. It’s unclear quite what causes what in this relationship - are happier people more likely to eat chocolate or does chocolate improve mood? Whatever the scientists end up deciding, we are pretty sure that dark chocolate improves our quality of life and we include it in our diets as the number one ingredient for joyful eating. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/32494a28-a264-45a9-9863-abd45e5ba6bf/two+way+interplay+between+microbiome+and+cocoa+and+dark+chocolate+health+benefits.jpg Blog - Five reasons to snack on dark chocolate But where does gut health come in? It turns out there is a two-way interplay between the gut microbiome and the health benefits of cocoa and dark chocolate. Gut bacteria are needed to increase the bioavailability of the health promoting flavanols. In turn, cocoa or dark chocolate in the diet acts as a prebiotic – a food for good bacteria. They enhance the growth of beneficial gut bacteria, such as Lactobacillus and Bifidobacterium, while reducing the number of pathogenic ones, such as Clostridium perfringens. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/baeda665-b94a-47cd-92c9-5c74198858c0/dark+chocolate+improves+mood.jpg Blog - Five reasons to snack on dark chocolate - How much? Just a few squares a day seems optimal. Most of the clinical studies we looked at involved consumption of small amounts of dark chocolate (less than 20g) to provide beneficial effects and certainly consuming too much could add excessive calories and saturated fat to your diet. Monash recommend a low-FODMAP serving size of 30g, but its appears that this is more about not consuming excess energy rather than FODMAPs per se. The FODMAP Friendly app indicates that the maximum low-FODMAP serving size of dark chocolate is 100g. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/987a8c5d-9e1d-471a-b529-99c88fe075fe/low+FODMAP+amaze+balls+with+dark+chocolate.jpg Blog - Five reasons to snack on dark chocolate - Best ways to enjoy your chocolate Are you looking for some different ways to enjoy your chocolate? Try chocolate dipped strawberries. The strawberries are rich in vitamin C and anthocyanins to boost antioxidant intake even further! Or else, check out our rocky road and amaze ball recipes. https://www.noisyguts.com/blog/whatsyourwhy monthly 0.5 2023-03-28 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1669714504367-96GU8NXMP1BH3OMAMXF7/Female+founders.jpg Blog - Why did we create Superflora gut health shakes? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1679400612979-714KDDNGKZ5FJ4SM4WSB/Supeflora+Gut+Health+shakes_low+FODMAP+and+gluten+free+to+improve+gut+healh.jpg Blog - Why did we create Superflora gut health shakes? https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1679400639275-P5DXCA9XSTKK4CFYZXXH/Supplement+to+improve+gut+health+with+fibre+and+probiotics.jpg Blog - Why did we create Superflora gut health shakes? https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1679400679371-XMHEUGD4O5M6R8IJI76N/Gut-friendly+protein%2C+fibre+and+probiotics+for+better+gut+health+kettlebell.jpg Blog - Why did we create Superflora gut health shakes? https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1679400664951-8KYN8IVXOJZF1T9XEKWQ/Benefits+of+Superflora+Gut+Health+shake_+a+supplement+to+boost+gut+health.jpg Blog - Why did we create Superflora gut health shakes? ✔️ Gluten-free (independently tested by a NATA accredited facility) ✔️ Certified low fodmap by Monash University ✔️ Gentle fibre blend with ‘regularizing’ effects suitable for people with all types of IBS, constipation and sensitive tummies. ✔️ Powered by a clinically validated probiotic that reduces gut health symptoms such as indigestion, bloating and gas ✔️ No artificial colours, flavours or sweeteners like stevia or monkfruit ✔️ Contains premium low-lactose whey protein isolate from grass-fed Aussie cows https://www.noisyguts.com/blog/whatvegetablesarelowfodmap monthly 0.5 2023-05-26 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/18c4b542-8986-40a0-8206-457e917b3e9c/IBS+fodmap+diet+vegetables.jpg Blog - What vegetables can I eat on the low fodmap diet? - Good news! 9 out of the 10 vegetables highlighted in this week’s Sydney Markets Fresh Fruit, Vegetable and Flower Report have low fodmap serving sizes (Nov 2022). Eggplant: while not a universal favourite (and definitely not a favourite in my household), eggplant absorbs flavours particularly well and teams deliciously with tomato, basil and garlic-infused olive oil. Expect to pay $4-8 a kilo, depending on whether they’re grown in a field or glass-house. The low fodmap serving size is 1 cup or 75g. Lebanese cucumber: Lebanese cucumbers are fresh, crunchy and a choice buy at $2-4 per kilo. The low fodmap serving size is 1/2 cup or 75g which means you can easily add some cucumber to your green salad for extra crunch and nutrition. Iceberg lettuce: Iceberg lettuce is an Aussie favourite due to its crunch and versatility. Expect to pay $2.50-$3 each this week. With no fodmaps detected, iceberg lettuce is a great foundation ingredient for any salad. And guaranteed to be a hit with the family! https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/d6481841-3daa-4eee-888a-8c34c0ce4c4f/Low+fodmap+vegetables+for+IBS.jpg Blog - What vegetables can I eat on the low fodmap diet? Potatoes: Potatoes are also another Aussie favourite and a great choice for those following the low fodmap diet. There are no fodmaps detected in potatoes so they can be enjoyed freely by fodmappers. Unfortunately, prices are up this week due to the adverse weather conditions on the east coast which has impacted supply so you can expect to pay a little extra at the moment. If you’re wondering what to do with spuds, try our new hassleback potato recipe - great comfort food for teens! Asian greens: Lombok (Chinese cabbage), bok choy, chow sum and Gai Lum are quick & easy to cook. They’re a great addition to your next stir-fry and all have generous low fodmap serving sizes (around 1 cup or 75g). Expect to pay $1.50-3 per bunch. Green beans: green beans are nutritious, versatile and cheap at this time of year. With a low fodmap serving size of 15 beans (or 75g) fodmappers can enjoy beans steamed, added to salads or charred on the BBQ. Prices vary depending on whether they’re machine-harvested or premium hand-picked beans. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1669014120163-JHPOR8XEY6HX14FYK4YC/Low+fodmap+vegetables.jpg Blog - What vegetables can I eat on the low fodmap diet? https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1669014279398-8WUD58XRJ5LRWKJE2NCK/IBS+low+fodmap+diet+recipe.jpg Blog - What vegetables can I eat on the low fodmap diet? https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1669014280374-324M74ZGWWBR4P6AG89Q/Green+gut+health+salad.jpg Blog - What vegetables can I eat on the low fodmap diet? https://www.noisyguts.com/blog/whatfruitcanieat monthly 0.5 2023-04-23 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/2019886f-0721-4242-a5d2-92b1e79f61c7/IBS+fruit+low+fodmap+gut+health.jpg Blog - What fruit can I eat on the low fodmap diet? Champagne melon: The Sydney Markets Fresh Fruit, Vegetable & Flower Report (14-20 November 2022) reports that yellow-fleshed champagne melons are now in season, but sadly this type of melon remains untested for fodmaps. Mango: Kensington Pride, R2E2 and Calypso mangoes are in peak production but with a low fodmap serve of just 40g (1/5th of a cup), it’s going to take a long time for a fodmapper to finish a tray of mangoes! Perhaps buy one and enjoy one slice per day. Strawberries: Strawberries are $1.50-$4 a punnet, depending on the quality and punnet size. With a low fodmap serving of 5 medium sized berries, strawberries are a welcome addition to a fodmapper’s fruit bowl. Cherries: It’s been a slow start to the cherry season due to the cold and wet weather on the east coast. But this wont impact fodmappers much because the low fodmap serving size for cherries is just 2. Savour every mouthful. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/46523f9a-d7ab-40ca-9dc6-d1f29c49d46a/low+fodmap+diet+ibs+gut+health.jpg Blog - What fruit can I eat on the low fodmap diet? Peach, nectarine and apricots: While the fragrant and juicy peaches, nectarines and apricots are irresistible, resist you must, with many having miniscule low fodmap serving sizes. How much joy is there to be had in 1.5 tablespoons? Only the yellow peach has a low fodmap serving size of 30g. Cherry tomatoes: Cherry tomatoes are red and sweet and there are plenty available, but the low fodmap serving size has recently been reduced to just 3 tomatoes. If you cut them in half, the serving size doubles! Papaya: And here’s some good news for fodmappers. Fresh Queensland papaya, with its highly scented pinkish-orange flesh, is top quality and reasonably priced at $2-$5 a kilo, depending on the variety. Papaya is a good source of fibre and is rich in papain, a natural enzyme that helps with the digestion of proteins. The low fodmap serve for both yellow papaya and the recently green papaya is 1 cup or 140g per meal. Avocado: Avocadoes are cholesterol-free, high in vitamins B6 and E and folic acid, and provide vitamin C and potassium. Fodmappers can enjoy a slither (1/8 whole avocado) on their salad. Grapes: New-season grapes have started, with sweet-eating white Meindee seedless grapes from Mareeba on the market. At $16-25 per kilo, fodmappers will be pleased that the low fodmap serving size is 6 grapes. https://www.noisyguts.com/blog/fibre-for-fodmappers monthly 0.5 2023-04-23 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/31199f6f-dca2-49c3-bd1a-8c04fdab9f39/IBS+gut+health+symptoms.jpg Blog - Fibre for Fodmappers - Highlight #1: Not all fibres are the same or do the same thing The webinar was motivated by the fact that less than a third of Aussies eat the recommended daily fibre intake. Dietary fibre is critical for digestive regularity and reducing chronic disease risk. But for those with Irritable Bowel Syndrome, upping fibre isn’t straight forward. And that’s because not all fibres are the same. Fibres have different properties and functions, varying by viscosity, solubility and fermentation. Take a listen to Ele explain the different functional characteristics of fibre here (starts at 5.48 mins). https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/25929db5-0ab8-43ba-bec4-e29b7d80fd02/Benefits+of+Superflora+Gut+Health+shake_+a+supplement+to+boost+gut+health.jpg Blog - Fibre for Fodmappers - Highlight #2: Comparison of different fibre supplements So what are the best ways to increase fibre if you’re following a low fodmap diet? Eating a range of low fodmap grains, fruits, vegetables, nuts, seeds and beans. The best resource for checking the amount of fodmaps in food is the Monash University app. No, it’s not a free resource but it’s a one-off payment and it’s invaluable to fodmappers. Two well researched fibres that made repeat appearances throughout the webinar because of their ability to reduce IBS symptoms were psyllium husk and partially hydrolysed guar gum. You can hear Shaynie explain more about these fibre supplements here (starts at 33.06 mins). If you’re looking for a product that contains both psyllium and partially hydrolysed guar gum, take a look at Superflora – a gut health shake specifically designed for IBS (and it’s certified low fodmap by Monash University). https://www.noisyguts.com/blog/what-does-monash-certification-mean monthly 0.5 2024-03-26 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/268f6a71-5d1a-4b52-a430-d0b57cbc0473/still+of+low+fodmap.jpg Blog - What does Monash Certification mean? Have you noticed the little blue logo on the front of Superflora shake packets? This indicates that all four Superflora shakes have been certified as low FODMAP by Monash University. Yay! But what does certification really mean? If you want the quick version, scroll down to Alana Scott’s video below. But if you want to understand the science, read on! The wording on the back of our packs explains that Monash University have assessed our shakes and found that for each product, one serve is low in FODMAPs and so can assist with following the Monash University Low FODMAP Diet. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/46c0639d-0752-4031-bd33-c6c5f34e9cc1/Broad+sampling+for+Monash+FODMAP+testing.png Blog - What does Monash Certification mean? For a packaged dry product from a single brand like ours, that means us providing samples from three different batches of each product. If it is a generic product then three different brands will be sampled: a popular brand; a low-price, home brand and one other. If it’s a fruit or vegetable, the team will purchase one of the item from five different supermarkets and five different grocers. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/78ca1114-bcda-48a3-9275-c4a075263a88/Multiple+tests.png Blog - What does Monash Certification mean? Three different tests are undertaken to measure FODMAP content. These are two slightly different forms of gas chromatography (HPLC and UPLC) and an additional enzyme assay to asses fructan content. Gas chromatography allows separation and detection of the varying amounts of different sized molecules in a mixture. The output graphs can be compared to those for standard chemicals to allow identification of component chemicals. At the Monash labs, HPLC gas chromatography and UPLC gas chromatography allow the scientists to measure the amount of fructose (a monosaccharide that is problem when found at high levels than glucose), glucose (and hence the amount of excess fructose = fructose - glucose), sucrose (a problematic disaccharide), sugar polyols, lactose (another disaccharide) and GOS (oligosaccharides) in the tested foods. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/a358b4fe-4178-4253-8e69-86c1cfa44fff/Cut-off.png Blog - What does Monash Certification mean? You will notice though that low FODMAP does not mean NO FODMAPs. This explains why some products certified as low-FODMAP may contain small amounts of ingredients that themselves are moderately high in FODMAPs, but still meet the criteria for certification. If the product has been tested and assessed as low FODMAP by Monash University you can rest assured that it is ‘safe’ to consume one serving of that product, even if there is a high FODMAP ingredient in the ingredient list. https://www.noisyguts.com/blog/what-is-stacking monthly 0.5 2024-03-15 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/6ffd0fa3-0979-41f7-bb8c-82af5e0c763a/FODMAPS.png Blog - What is FODMAP stacking? First, a quick reminder about FODMAPs. The FODMAP family is made up fermentable short chain carbohydrates from the Oligosaccharides, Disaccharides, Monosaccharides and Polyols groups. They are present in varying amounts in foods as wide ranging as dairy, bread, legumes, fruit and vegetables. They cause problems once they leave the stomach and move through the rest of your gut. Either as a result either of drawing excess water into the small intestine and/or through subsequent fermentation once they reach the large intestine. These processes produce painful bloating, gas, diarrhoea and/or constipation. Reducing intake of FODMAPs can reduce symptoms of IBS and diverticulitis in many people with these conditions. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/eb87c15c-bcc2-4c19-9852-c6e3bf8773a1/The+three+stages+of+the+low+FODMAP+diet.png Blog - What is FODMAP stacking? In the first stage (the elimination phase) the aim is to remove all foods rich in FODMAPs from the diet and stick to low FODMAP serves of other foods that contain some FODMAPs and see if symptoms reduce. This works for around 70% of IBS sufferers. Subsequently, the food containing the different FODMAP groups can be reintroduced into the diet, to identify which FODMAPs trigger symptoms and what can be tolerated and at what amount. Hopefully, some FODMAP foods can be reintroduced for the final personalised diet stage, so that you can enjoy a broad and varied diet long term. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/68cc18a0-693a-4f65-8ef9-0d020015ddc4/low+fodmap%2C+not+no+fodmap.png Blog - What is FODMAP stacking? You’ll notice it is called the LOW FODMAP diet, not the NO FODMAP diet. A diet completely free of fodmaps would be miserable, far too restrictive for good health and luckily is also unnecessary to control symptoms. The Monash University team have worked out the amounts of each FODMAP consumed at a single sitting that would likely cause gut health symptoms. They’ve also determined that the effect is exacerbated if a food contains more than one type of FODMAP, but that an upper limit of 0.5g total FODMAPs (excluding lactose) per sitting is generally tolerable for people with IBS. The science doesn’t change, but the Monash team regularly re-checks the fodmap cut off points as new foods or new food varieties enter the market. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/a27ee53e-e7db-43eb-8c6c-a201d54e99f3/LowFODMAP+Foods.jpg Blog - What is FODMAP stacking? They have since tested hundreds of foods to set the cut-off level for low FODMAP serving sizes. They use a traffic light system to communicate the amount of each food that is low (green), moderate (orange) and high (red) in FODMAPs. Only a very few foods are so high in FODMAPS that you need to avoid them completely in the elimination phase, these include onions; garlic; pears; honey; peaches; asparagus; fava, navy and red kidney beans; and wheat and rye based bread, pasta, breakfast cereals, cakes and biscuits. Many other foods have no FODMAPs, only a trace of FODMAPs or have a reasonable sized low FODMAP serve, that you can include in all stages of the diet. You can find this information in the Monash app. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/13d323d8-ade1-4404-8d09-97d7b11a1397/different+levels+of+fodmaps.png Blog - What is FODMAP stacking? Ginger – has a single green dot next to its listing in the vegetables page. If you click on it , you will see that FODMAPs have not been detected in this food and it can be eaten freely. Garlic - has a red dot next to its listing. It doesn’t have a reasonable green serving size – even a single clove contains sufficient fructans to take it over the low-FODMAP threshold. Garlic shoots - There are smaller green serving sizes of garlic shoots even though they contains both fructans and fructose. The Fodmap Friendly app presents the information differently. The app provides a PASS or FAIL for typical serves of different foods and the % of maximum low FODMAP serving size for each FODMAP. It also provides clear information on the maximum serving size that is classified low FODMAP. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/594ef61f-10c8-4933-a10d-71c9ab8ecb37/Stacking+explained.png Blog - What is FODMAP stacking? In an afternoon snack of fruit and yoghurt with 1/3 ripe banana, 40g blueberries, 20g of raspberries, 50g of kiwi fruit and 200g of lactose-free yoghurt, all the fruit contain fructans. Each fruit is at a low-FODMAP serving size, but together they add up to more than the cut-off point of 0.2g for fructans plus galacto-oligosaccharides. It’s lactose-free yoghurt, but interestingly lactose isn’t generally considered for stacking anyway. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/2902b88d-3198-4dfe-9193-e5c02d02316f/stacking+is+unlikely+to+be+a+problem.png Blog - What is FODMAP stacking? Now, before you get too worried, please note that this is unlikely to be a major problem for fodmappers. The Monash team have said that they were highly conservative in determining a low FODMAP serving size to allow people to include more than one serve of ‘green’ or low FODMAP foods at each sitting. That’s why many dietitians recommend that you just consider foods in isolation and don’t worry about stacking… unless you are experiencing symptoms. If you are in the elimination phase and experiencing occasional symptoms it could be because you are particularly sensitive to FODMAPs or you tend to prepare meals with a lot of different FODMAPs. In this case it may be worth thinking about ways to avoid stacking. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/90d34997-ad0b-46d9-a3bf-6a6d18fa03a3/Untitled-1.jpg Blog - What is FODMAP stacking? Our Superflora Gut Health Shakes contain a mix of ingredients, but they have all been tested and certified low-FODMAP by Monash University at a 50g serving size. We’ve also checked in with Monash to verify that our smoothie recipes containing 50g of Superflora, plus 250ml of milk and a low-FODMAP serve of fruit such as 1/3 ripe banana, 5 strawberries or a handful of raspberries are also low-FODMAP so you can enjoy with confidence. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/82dd91f4-9a68-4930-b79b-72415f2e141f/meal+timing+4_3.jpg Blog - What is FODMAP stacking? Understanding the inner workings of your gut including motility patterns can help with more than just avoiding stacking. Working with your body’s natural responses and patterns may help you to understand, manipulate or accommodate your symptoms. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/5ca3f9c7-be0a-44b0-a422-0ab7f33c3fb2/friendly+FODMAPPERS+community+square+++%28+%C3%97+856px%29+%28856+%C3%97+856px%29.png Blog - What is FODMAP stacking? Please join the conversation on our Facebook and Instagram channels and let us know your tips for avoiding stacking or working with your body’s natural rhythms. We have just started a private Facebook group where you may be more comfortable sharing in a safe and supportive community. Please check it out and become part of our Friendly Fodmappers community. We can’t wait to get to know you! https://www.noisyguts.com/blog/pumpupyourbreakfastprotein monthly 0.5 2025-01-10 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/a464c9e2-0f9d-4bfb-a15b-c5ba5a5068e9/ng-feb22-50+2.jpg Blog - 6 ways to pump up your breakfast with extra protein 1. Shake it up! For fuss-free fast food, nothing beats Superflora blended with chilled water or milk (lactose free, soy or macadamia) or a combination of both. When we’re on-the-go, we use a good shaker bottle or a portable USB rechargeable handheld blender. My trusty $22 portable blender from Kmart turns my protein powder into a frothy milkshake that really hits the spot. Our original Superflora options contain Whey Protein Isolate (WPI), which is easily digested, rich in leucine for muscle growth and low in lactose. They provide 26g of protein per serve. Our plant-based Superflora options contain 17g of protein per serve from three plant proteins for coverage of all essential amino acids. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1661826175262-60LZJD44N2O0IWVNMQXX/Screen+Shot+2022-08-30+at+10.22.32+am.png Blog - 6 ways to pump up your breakfast with extra protein 2. Smoothies Smoothies are the perfect way to get your daily dose of protein, fibre and probiotics. If you’re looking for a protein-rich smoothie after a workout or in between meals, add frozen banana or berries into your blender with your fav protein powder and milk. Easy peasy! But if you’re looking for something a little more sophisticated, try this delicious vegan chocolate smoothie. Adding a small amount of oats and nuts or peanut butter will up the protein content even further. Try some mango magic. Maddie from @digestive_dietitians created a silky smooth and delicious mango smoothie that adds protein, fibre and some delicious macadamia nuts. Find the recipe here. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/f7e99411-f30b-4b8a-bc3f-f20148090863/beautiful%2Bporridge.jpg Blog - 6 ways to pump up your breakfast with extra protein 3. Porridge or overnight oats Half a cup of oats provides 13 g of protein. Porridge is delicious and oh so satisfying in cooler weather. And it’s easy to add a 15g scoop of protein powder for extra nutrition to your warm bowl of goodness. A key tip is to stir it though at the end. If you don’t have a recipe handy, this chocolate protein porridge is made with Superflora Plant-based Chocolate. If you prefer to have your oats cold, you can also add a scoop of Superflora to your bircher muesli or overnight oats. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1661826335578-CT1N3MKUXL36J0XWTC5S/Screen+Shot+2022-08-30+at+10.25.01+am.png Blog - 6 ways to pump up your breakfast with extra protein - 4. Waffles Adding protein powder into your waffle or pancake mix is easy. Start small and adjust the quantity to suit your taste buds. Using a neutral protein powder flavour means that it wont overwhelm the taste of your waffles/pancakes. In fact, you probably wont even notice it! Want to use our recipe? Try our weekend waffles. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1661826453133-1V20FA3LA5QXLCYDX0UB/Screen+Shot+2022-08-30+at+10.27.07+am.png Blog - 6 ways to pump up your breakfast with extra protein - 5. Chia pots We’ve been banging on about chia pots for ages. Not only are they delicious, but they’re such a nutritious way to start the day. It’s easy to add a couple of tablespoons of protein powder into your existing recipe. One of the reasons I LOVE chia pots is that they’re easy to batch make, especially in these cute jars. So you can make a heap of chia pots on the weekend and enjoy ready-made breakfasts all week! https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/f0989c5b-b538-4354-9537-d6fe918191ca/protein+balls.jpg Blog - 6 ways to pump up your breakfast with extra protein 6. Protein balls Protein balls are our FAVOURITE way of adding extra protein, fibre and probiotics into your day. They’re delicious, especially those that combine textures – crunchy nuts, along with smooth, velvety dates and cocoa. Try our tried and tested recipes here made with Superflora Plant-based Chocolate. Or our double-coated chocolate truffles made with Superflora Rich Cocoa Chocolate. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/12ca4858-ad56-469e-b3fa-7e683ec0e1d6/Granola+cups+filled+with+goodies.jpg Blog - 6 ways to pump up your breakfast with extra protein 7. Oatmeal cookie cups (yes, it’s a bonus recipe!) And here’s another serving suggestion that we just couldn’t leave off our list - oatmeal cookie cups, filled with yoghurt and Superflora mixed with strawberries and a little coconut on top. One of our loyal customers sent us a pic of these cookie cups using Superflora and they looked so enticing! The original recipe comes from Nicole Addison, a registered dietitian in Ontario. We tweaked it and you can find it here. https://www.noisyguts.com/blog/what-kind-of-milk-can-i-drink-on-the-low-fodmap-diet monthly 0.5 2025-02-12 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/cc7ccc3e-c851-4cb7-bfe5-28d023eace70/woman+drinking+a+shake.jpg Blog - What kind of milk can I drink on the low-FODMAP diet? One of the most common FODMAPs in the Western diet is lactose. It’s a sugar found in cow’s milk and other dairy products. It is one of the disaccharides amongst the Fermentable Oligosaccharides, Disaccharides, Monosaccharides AND Polyols that make up the FODMAP family. So what are your milk options if you are in the elimination phase of the low-FODMAP diet, have worked out that lactose is one of your IBS triggers, or you are otherwise lactose intolerant? Back in the 90’s, when I was first trying a vegan diet, the only alternative to cow’s milk was soy milk, with perhaps a choice between sweetened and unsweetened soy milk. Those days are long gone. If you walk through the ‘dairy’ aisle these days, you’ll find a vast array of different milks. You’ll often find lactose-free cow’s milk next to the regular cow’s milk, plus many different plant-based milks. Soy milk is still there, but you’ll also find oat milk, coconut milk, quinoa milk, rice milk, many different nut-based milks and combinations of these. Whilst these non-dairy options are all low-lactose, they aren’t all low FODMAP. So what are the low-FODMAP options? And what else should you consider when you choose a milk to work out what’s the best low FODMAP milk for you? https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/f0c38716-91f4-4087-8550-c3ed51a0e0d0/Table+for+low+fodmap.png Blog - What kind of milk can I drink on the low-FODMAP diet? - Make it stand out Lactose can be removed from cow’s milk using lactase to make lactose-free milk, and there are plenty of plant based low FODMAP options too. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/acdb0c3e-fb62-475f-aa8e-503b2f1314d5/Table+for+high+fodmap+milks.png Blog - What kind of milk can I drink on the low-FODMAP diet? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/829c9bdf-7e6a-40da-b028-c9e728d36120/Vegan+protein+powder+good+flavour.jpg Blog - What kind of milk can I drink on the low-FODMAP diet? You may have noticed that many of these are foods that contain fodmaps. In contrast, our Superflora protein powders are all low FODMAP. The Rich Cocoa Chocolate, French Bean Vanilla and Aussie Summer Strawberry options all contain whey protein isolate (WPI), which is a complete protein and is low in lactose, although not completely lactose free. We just launched our Plant-Based Chocolate Superflora protein powder. It contains three different plant proteins, hemp protein powder, pea protein isolate and brown rice protein, which together provide all nine essential amino acids, as well as tasting great. https://www.noisyguts.com/blog/thescooponpoop monthly 0.5 2022-11-10 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1657603085283-1XJ53PCT7KO3A6N8Z8GP/Screen+Shot+2022-07-12+at+1.16.56+pm.png Blog - What’s the scoop on poop? - Bristol Stool Chart The Bristol Stool Chart is a useful reference tool that classifies poop according to its size, shape and consistency. The real value of the Bristol Stool Chart is that it provides a standardised way of describing poop, from softest to hardest. Type 1 - hard lumps (aka choc-coated raisins) Type 2 - lumpy log (aka Maltesers stuck together) Type 3 - log with cracks on the surface (aka Picnic) Type 4 - smooth sausage Type 5 - soft blobs (aka choc squares with caramel filling) Type 6 - mushy pieces (aka choc block with gooey filling that’s been sitting in the car for too long) Type 7 - liquid diarrhea (aka melted chocolate) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1657669828933-NTZ96TNJ7E0JMCBLR5YH/Screen+Shot+2022-07-13+at+7.49.15+am.png Blog - What’s the scoop on poop? - Have you checked your poop lately? Using the Bristol Stool Chart, what type of poop do you have this week? You don’t need a fancy app or a comprehensive diary, just keep a note of what types of poop you’re doing (using the Bristol Stool Chart) for a week. Easy! What did you find? Any patterns? Any surprises? Is there anything you should be talking to your GP about? https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1657670011183-UZPP7UWV2M3MT8HLCE0Z/benefits-3.PNG Blog - What’s the scoop on poop? - One clinically proven solution for both IBS-C (constipation predominant) and IBS-D (diarrhoea predominant) is psyllium. Researchers are still studying precisely how and why it helps to relieve gut health symptoms. If you want to know the latest theories, you can read our blog on psyllium. You can add psyllium to your overnight oats, cereal or use Superflora protein, fibre + probiotics. Superflora is low-FODMAP and includes a blend of fibre sources including psyllium that is suitable for people with all IBS-subtypes. https://www.noisyguts.com/blog/do-poop-transplants-work-for-ibs monthly 0.5 2024-03-26 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/36dda319-e8fb-4280-8882-b016edde5aff/IBS+is+miserable.PNG Blog - Do poop transplants work for IBS? Irritable bowel syndrome can have a massive impact on the quality of life of sufferers. The gut symptoms and fatigue can be hard to live with driving sufferers to try a wide range of diets and medications. Others are tempted to try a poop transplant to swap in a new gut microbiome with the hope of improving their symptoms. This month we report on a brand new study that reveals more about the long-term effects of this approach. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1633744688710-Y1ZA49A0UVODNUSAYINH/what+to+eat+to+improve+your+microbiome.JPG Blog - Do poop transplants work for IBS? - The Microbiome Over the last few decades, knowledge has grown about the important role played by the microbiome in maintaining your health (see our blog Everything you need to know about your gut microbiome and why you should care). Whilst we know that a diverse microbiome with a great variety of microbial species is generally good for you and that some families of bacteria and more beneficial than others, the specifics about what constitutes a healthy microbiome are still difficult to define. One obvious broad brush-strokes approach that bypasses this problem is transplanting a whole gut microbiome from a healthy individual into someone with gut problems. The hope is that the good gut health will transfer with the poop. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/84796a00-69d7-420e-bf07-07264ca9adf6/results+of+FMT+study+IBS%2C+fatigue+and+quality+of+life.PNG Blog - Do poop transplants work for IBS? What did they find? The results were good. The one most of us care about is the change in gut symptoms. This was assessed using surveys including the IBS Symptom Severity Scale or IBS-SSS. Higher points on this scale indicate more severe symptoms. All three groups started with similar average symptom severity (around 315). The IBS-SSS remained at this level in members of the control group that received their own poop, but decreased in the groups that received a transplant from the healthy donor. At 2 years after the transplant it had decreased to an average of 179 in the group that received the 30g sample and down to 156 in the group receiving the large sample. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/6e1f12e1-e4cc-477e-a1ee-850bb36aa3ea/bacteria+that+changed+with+FMT++effect+on+IBS+and+fatigue.PNG Blog - Do poop transplants work for IBS? - W Key changes in the microbiome after FMT associated with IBS and fatigue symptoms https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1631156537130-VPGZUVZVLC84NS2A3EO9/IBS+management.JPG Blog - Do poop transplants work for IBS? Other IBS treatments Alternatively, you may wish to wait for the FMT pill or a new super probiotic combo. In the meantime, there are a range of management options you can discuss with your doctor, including the highly effective low-FODMAP diet. Our Superflora shakes make a convenient grab ‘n go low FODMAP meal option. Warning One thing we strongly recommend is not trying any kind of DIY FMT at home. Poop can contain harmful bacteria, and whilst a potential donor may seem healthy, they could be carrying disease causing organisms that make your health much worse. https://www.noisyguts.com/blog/whatdoesfodmapmean monthly 0.5 2024-03-26 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1629958776956-MVJPV2FB7VD7UKMZ8P0W/What+does+fodmap+mean.jpg Blog - How to master the low fodmap diet, even if you don’t know what a fodmap is. - What does fodmap stand for? Easy low fodmap dairy swaps https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1629959287487-UWRNZQJTCX6HV5DIN25U/What+is+the+role+of+fermentation.jpg Blog - How to master the low fodmap diet, even if you don’t know what a fodmap is. - Isn’t fermentation normal? Granola with blueberries makes an easy low fodmap breakfast https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1629959391935-TGE8VDPYJF712JMCN3KF/What+is+an+oligosaccharide.jpg Blog - How to master the low fodmap diet, even if you don’t know what a fodmap is. What is an oligosaccharide? Oligos (Greek word meaning a few sugar molecules) are made up of a number of sugar molecules including fructans and galacto-oligosaccharides. Oligos are hard to digest, with 90% bypassing the small intestine and heading straight to the colon. Interesting fact: fructans are malabsorbed by everyone because humans lack the enzyme needed to break them down into simple sugars. While smallish amounts of fructans are generally well tolerated by most healthy people, high amounts can cause reflux, farting, bloating and cramping. These symptoms are exacerbated in people with IBS. Much loved oligos include onions, garlic, leeks and legumes (soya beans, chickpeas and lupin). https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1629959475294-RW9LXIK8P4ZNJ4J9P0W0/What+is+a+disaccharide.png Blog - How to master the low fodmap diet, even if you don’t know what a fodmap is. - What is a disaccharide? There are lots of colourful low fodmap vegetables. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1629959715421-474LZYYT405VR0Q5J87K/What+are+monosaccharides.jpg Blog - How to master the low fodmap diet, even if you don’t know what a fodmap is. - What is a monosaccharide? Monosaccharides are the sweetest of them all. Monosaccharides are simple sugars - the most common type is fructose. In people with IBS, fructose can be malabsorbed, drawing excess water into the gut. Foods rich in excess fructose include apple, pear, mango, some dried fruits, artichoke, asparagus, honey and fruit juice. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1629959671380-SIK1BA8GU8BAUBVXZF8W/what+are+polyols.jpg Blog - How to master the low fodmap diet, even if you don’t know what a fodmap is. - What are polyols? There are many low fodmap spices you can use in baking or curries. Natural sweeteners and dark chocolate can provide a low fodmap sweet treat. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1679400639275-P5DXCA9XSTKK4CFYZXXH/Supplement+to+improve+gut+health+with+fibre+and+probiotics.jpg Blog - How to master the low fodmap diet, even if you don’t know what a fodmap is. 5. Get onboard. Following any diet longterm requires a solid support system. Get your household onboard by adapting family favourites and celebrating new recipes. Spend time each week doing meal planning and preparation. You’ll find lots of recipes on our website for inspo. And consider keeping a low fodmap shake on hand for those situations where there are no gut-safe options available. https://www.noisyguts.com/blog/fibre monthly 0.5 2022-11-07 https://www.noisyguts.com/blog/doesthelowfodmapdietworkhowtotest monthly 0.5 2025-02-26 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1629791985035-206KU93RKEZ0E1VI86RJ/Low+fodmap+dairy+swaps.JPG Blog - How to test whether a low fodmap diet will help your gut, without turning your pantry upside down - Make it stand out Easy low fodmap dairy swaps https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/a22e5a3f-a643-4938-a09c-25248c477059/Fruit+for+lwo+FODMAP+blog.jpg Blog - How to test whether a low fodmap diet will help your gut, without turning your pantry upside down - Make it stand out There are many fruits you can enjoy on a low fodmap diet. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1629805259136-ZL4H8USF7DMSUTWKVOVZ/Low+fodmap+granola+with+blueberries.jpg Blog - How to test whether a low fodmap diet will help your gut, without turning your pantry upside down - Low fodmap granola with blueberries makes an easy breakfast. Granola with blueberries makes an easy low fodmap breakfast https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1629792346731-G1UNKKS17QWO2LHQ9AVN/Low+fodmap+veggie+substitutes.JPG Blog - How to test whether a low fodmap diet will help your gut, without turning your pantry upside down - Make it stand out There are lots of colourful low fodmap vegetables. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1629792543484-XIG1NMBC1JRI97S8VVZM/low+fodmap+salad.jpg Blog - How to test whether a low fodmap diet will help your gut, without turning your pantry upside down - A zingy low fodmap salad full of vitamin C and iron. Lettuce and cucumber are both low fodmap so continue to use these as a base for a green salad, along with a small serve (75g) of spinach, (43g) red pepper and a slither of avocado (1/8th avocado is low in fodmaps, but higher serves contain sorbitol so don’t indulge). We like to combine, spinach, roasted red peppers and orange segments for a beautiful zingy salad. You can add a little feta and a handful of olives for a more Mediterranean twist. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/82f08daa-c25e-4286-a0ef-4132e7168544/Dalad+veggies+for+FODMAP+blog.jpg Blog - How to test whether a low fodmap diet will help your gut, without turning your pantry upside down - Make it stand out There are a wide range of low FODMAP salad vegetables https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1629792821586-WZTVBCS0LWDU6606V211/Which+spices+are+low+fodmap.JPG Blog - How to test whether a low fodmap diet will help your gut, without turning your pantry upside down - Make it stand out There are many low fodmap spices you can use in baking or curries. Natural sweeteners and dark chocolate can provide a low fodmap sweet treat. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1629792891135-H1XRNU7CPD1H4J0QB93K/Can+I+eat+these+on+a+low+fodmap+diet.JPG Blog - How to test whether a low fodmap diet will help your gut, without turning your pantry upside down - Make it stand out People often ask, “Can I eat these on a low fodmap diet?”. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1629793017995-UHFFMFNSUQO4O3MSAI5G/kiwi+and+chia+pudding.jpg Blog - How to test whether a low fodmap diet will help your gut, without turning your pantry upside down - Kiwi and chia puddings Chia seeds are an absolute winner. Mixed with coconut milk and sweetened with maple syrup they make a beautiful chia pot breakfast. We love to use Australian Chia seeds from The Chia Co in our shakes and in our deserts. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/90d34997-ad0b-46d9-a3bf-6a6d18fa03a3/Untitled-1.jpg Blog - How to test whether a low fodmap diet will help your gut, without turning your pantry upside down - Want low fodmap recipes and options? Check out our tried and tested low fodmap recipes. We have gathered a selection for the 10 day meal plan in our Good Gut Challenge. The challenge also includes our Superflora gut-friendly shakes as quick and easy low-FODMAP options for breakfast or lunch. https://www.noisyguts.com/blog/lowfodmapwinterfruit monthly 0.5 2024-03-26 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1653365410517-7OKZ2KHENESWHR3QQ9OJ/Screen+Shot+2022-05-24+at+12.09.49+pm.png Blog - Are you eating enough fruit? - Need a recap? For those that need a recap, fodmaps are a collection of fermentable carbohydrate molecules poorly absorbed and digested in people with Irritable Bowel Syndrome (IBS) and other gut health issues. The fodmap acronym stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. We get it! It’s a mouthful. That’s why we made a quick & easy video explainer. You can watch it here. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1653365650778-KPBJE3YVAFDJ2EZXVT43/Screen+Shot+2022-05-24+at+12.09.38+pm.png Blog - Are you eating enough fruit? The main fodmaps present in fruit are sorbitol (found in fruits such as apples, blackberries, peaches and plums) and excess fructose (found in cherries, figs, apples, pears and mango). While eating a big bowl of fruit salad is a wholesome start to the day for some, it’s likely to trigger gut health symptoms in others. But there’s no need to avoid fruit on the low fodmap diet. Just focus on choosing low fodmap options and watch your portion sizes. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/4479edd3-6a42-44ec-a904-6fddb555607b/table.PNG Blog - Are you eating enough fruit? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.noisyguts.com/blog/are-proteinshakesgoodforweightloss monthly 0.5 2023-04-23 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1651650010324-O57AX8TM3JHG6KQQKNRY/Weightloss+coach Blog - Guest blog - Are protein shakes good for weight loss? - As a weight loss coach, I love supporting people to create healthy habits and mindsets that they can continue for the rest of their life. I am often against any form of diet, pill, shake or potion as I feel like they are a short-term solution, are temporary, and not taking people’s best interests to heart. But when I met Josephine from Noisy Guts and experimented with Superflora, I was sold on introducing Superflora to my clients. Not only do I love the philosophy of Noisy Guts and its goal to support people with debilitating gut issues to get back on track, but after trialling it myself I found it will support my weight loss clients to recalibrate their natural hunger hormones so that they can clearly experience the sensation of fullness. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1651651213229-JHETLI1CKQTGLAOKYY7S/protein+shakes Blog - Guest blog - Are protein shakes good for weight loss? - Not all protein shakes are equal Protein shakes can be a great solution when you need food fast, but don’t want to resort to fast food. They’re quick and easy to make so you’ve always got a hassle-free way to eat well, even on your busiest of days. If you want to read more about how to choose a protein shake, read our Ultimate Guide to Protein Shakes. https://www.noisyguts.com/blog/20-resources-australians-can-use-to-navigate-ibs-and-fodmaps monthly 0.5 2024-03-26 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/74edb474-c124-4008-8c88-5a0d20428392/Winter+Challenge+Cover+shot.jpg Blog - The top 20 fodmap resources to help Aussies with IBS We’ve previously written a couple of blogs that explain what FODMAPS are and how you can start on the diet. We’ve also prepared a 10 Day Plan with low-FODMAP recipes as part of our Good Gut Challenge. This will help you get started on the low-FODMAP diet and assess if it is likely to work for you. Now we’ve gone a step further. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e0eff2c5-900e-4a5f-97a8-3cfaea580c55/we%27ve+searched+the+internet+for+the+best+fodmap+resources.PNG Blog - The top 20 fodmap resources to help Aussies with IBS In time for IBS Awareness Month, we’ve searched across the internet and beyond to find the top 20 FODMAP resources to make things just a little easier for those with gut health issues. We’ve listed websites, apps, books and social media groups and feeds, so however you prefer to get your information there will be something that will provide value. We focused on Australian sources, knowing that you are going to want to hear about products you can get your hands on here and you’ll want recipes with Aussie measurements. There are, however, a couple of North American sites that we also recommend. Most of the resources are free, although there are a few that you will need to pay for. Some of the pages or accounts are run by Aussie practitioners and you may decide that you like their offerings and want to work with them one on one. Whether you are brand new to fodmaps and need to understand the basics, or you’re an old-hand looking for new recipe inspiration, there’s sure to be something in the top 20 resources that will help you. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/79b7dd12-56b7-48f3-a8fa-416adba675f9/snip+Monash.PNG Blog - The top 20 fodmap resources to help Aussies with IBS 1) Monash Let’s start at the very beginning. The low fodmap diet was first developed by researchers at Monash University, in Melbourne. The team, led by Prof Peter Gibson and Dr Jane Muir, has been helping people with IBS manage their symptoms through diet for 10 years. Their website has lots of resources including Information on fodmaps and IBS including a 3 step fodmap diet guide and great blog. There are tonnes of free resources on the website, but if you want more material you might consider purchasing their Monash University Low FODMAP Diet™ Guide or the app (more on this below). https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/b51692ee-6fd7-4f37-9e27-1ed90d895f9a/fodmap+snip.PNG Blog - The top 20 fodmap resources to help Aussies with IBS There are some resources on their website, but we think the real winner is their FREE app. It has recently been revamped and we love it. It is very user friendly: the muted green colours are very soothing and the text is well spaced and a good size. As well as the food list giving fodmap content, it also contains a list of certified products and recipes. What we like best are the meal plans stored in the resources section. There is a full 7 Day FODMAP Friendly meal plan in there with links through to recipes. The FODMAP friendly Facebook page (@FODMAPFriendly) is a great source of information with clear infographics as well as features on newly certified products. They also often run generous giveaways. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/15e7e3cb-039e-4abf-ac2e-c21aafab3f16/mindful+peanut.PNG Blog - The top 20 fodmap resources to help Aussies with IBS 3) The Mindful Peanut Sara (The Mindful Peanut) is based in Sydney. Sara is a Nutrition Mentor specializing in vegan, plant-based, gluten-free and low-fodmap diets. There are lots of printable recipes on her site. We highly recommend her fabulous free yoga classes . Sara is also on Instagram @the.mindfulpeanut showcasing many of her beautiful and delicious creations. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/75021cf1-1daf-4e2e-b59b-250ba886ab8c/Fodmap+groups+focused+on+fodmaps+and+IBS.PNG Blog - The top 20 fodmap resources to help Aussies with IBS We’ve already mentioned the Monash and Fodmap friendly pages that you may wish to follow. We also have a Facebook page, with plenty of useful content about gut health. We also have a Facebook Group - The Friendly Fodmappers with like-minded members all exploring the diet. There are a few other groups that you might want to join. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/04eea603-d29c-4296-8a00-c9fea973bd9e/support+for+IBS+sufferers.PNG Blog - The top 20 fodmap resources to help Aussies with IBS 6) IBS Support This group has a general IBS focus although there are a fair few posts from members related to the low fodmap diet. This is genuinely a supportive group and may make you feel less ‘alone’ in your experiences coping with IBS. It is also a private group, so only members can see who's in the group and what they post. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/45000bdb-3b96-4e2e-a4f1-0e1288532a8f/nicole+dynan.PNG Blog - The top 20 fodmap resources to help Aussies with IBS 9) @The.guthealthdietitian Not only is Nicole Dynan a highly experienced dietitian, but she is full of positive energy and encouragement and will light up your feed. Follow her for recipes, lifestyle tips about gut health and the low-fodmap diet plus reintroduction phases. Nicole is adamant that the low- fodmap diet is a short-term test diet not a lifestyle diet. She is also one of the dietitians behind the Good Nutrition Co. Their practice and online blog covers health topics beyond IBS and FODMAPS, but is a really good read. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e624773a-f9f4-4a97-83e7-cada127e8435/digestive+dietitians.PNG Blog - The top 20 fodmap resources to help Aussies with IBS 10) @digestivedietitians Maddy, Hannah and Steph are the digestive dietitians. They are based in Queensland. Their account covers lots of gut health topics including aspects of the low FODMAP diet. We like their clear infographics and informative posts on topics as diverse as ‘Pink Himalayan Salt is Not a Healthier Salt’ right through to ‘How to Choose a Protein Powder”. And we really love their recipes with gorgeous and inspiring photos. Their digestive health blog is also worth checking out. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/8da3be85-56a6-4106-a15d-61fb019e1518/Chelsea.PNG Blog - The top 20 fodmap resources to help Aussies with IBS 11) @ibs_dietitian Chelsea McCallum is an IBS focused dietitian from Brisbane. She posts regularly and her account includes great looking and informative infographics including easy low FODMAP swaps, tips for eating out and interesting recipes like Turkish eggs. Definitely worth a follow. Chels and her team write an online blog, which is also useful - check out their dietitian approved low-fodmap day on a plate. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/81eaf8f7-54fb-4a63-9088-b8cd1964082a/Crystal.PNG Blog - The top 20 fodmap resources to help Aussies with IBS 12) @ibsfodmapdietitian Yet another Queenslander! Cyrstal is a dietitian with a special interest in IBS and food intolerances. Crystal has IBS herself, so understands the challenges it poses. If you like getting your information from videos you will enjoy Crystal’s live training videos packed full of valuable tips and explanations. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/88970f6a-0a98-45b9-b0ea-c4de0a8e92be/chloe.PNG Blog - The top 20 fodmap resources to help Aussies with IBS 13) @chloe_mcleod_dietitian Chloe McLeod has beautiful clear infographics in many of her posts and great recipe videos. She is easy to relate to if you are a young mum, Chloe has two adorable small children herself. This shows up in useful posts on breastfeeding, healthy snacks and how eating patterns can affect sleep. Chloe’s a good one to follow if you are vegetarian and following the low-FODMAP diet, because she offers many meat free options. If you aren’t on Instagram you can also enjoy Chloe’s content on her website’s blog. Chloe’s credentials include a Bachelor of Nutrition and Dietetics at Flinders University and a Masters of Public Health at the University of Sydney and over 12 years’ experience in nutrition. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/c8dbfc78-347e-4e98-9d08-78b4f9c192f8/fnd.PNG Blog - The top 20 fodmap resources to help Aussies with IBS 14) @fodmapdietetics The fodmapdietetics are Bec and Amy Their feed has an even mix of useful Q &As, gut-health tips and recipes that will help you add variety to your low-FODMAP diet. Their website has great free resources like their seasonal low fodmap vegetable shopping list. And an excellent blog with answering questions like “What is the best milk choice”. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/109c99d1-5d36-4309-b60a-9fc542aa3bdc/guthealth+recipes+instagram+account.PNG Blog - The top 20 fodmap resources to help Aussies with IBS 19) @guthealthrecipes This instagram account has a focus on recipes (yes, the name gives it away!), plus info-rich videos. There are also some good memes and fun stuff to lighten your feed a little. The main face is the super cheerful Canadian, Taylor Hanna, but there is a big team behind this handle including Joe Leech. Taylor also has her own account at @dietitiantaylorhanna and we love seeing peeks of her dog Timber. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1fe14bfc-9d2a-4cc3-9c98-f6ee06c4f0d5/Meshad.PNG Blog - The top 20 fodmap resources to help Aussies with IBS 20) @Mrcolitiscrohns A significant proportion of people with IBS have other gut conditions such as inflammatory bowel disease (Crohn’s and ulcerative colitis). We love the way UK-based Mesha Moinirad (AKA @Mrcolitiscrohns on instagram) is raising awareness of these two conditions and destigmatising life with a stoma. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/3790b0ed-bd37-4e3f-a72a-cd58715e9eef/quokka.PNG Blog - The top 20 fodmap resources to help Aussies with IBS We gain welcome relief from the doom scrolling by following Instagram accounts like @jamieoliver and @nigellalawson on Instagram. Their recipes aren’t low fodmap, but they are overwhelmingly positive and inspiring and now you’ve learnt so much about FODMAPS you’ll be able to adapt many of their recipes to your needs! The Happy Pear are also on YouTube. And check out our YouTube channel whilst you are there. On Twitter we follow @DadJokeMan and @Quokka Every Hour (yes, really! ) to lighten things up. We hope you find these resources helpful. Do you have a favourite fodmap resource that we’ve forgotten to mention? Please add it to the comments so we can update our list. https://www.noisyguts.com/blog/endometriosis-ibs-and-diet-what-you-should-know monthly 0.5 2024-03-26 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/404bfca9-67c2-4852-bab5-542b9ba219fb/two+chronic+conditions+endometriosis+and+IBS.PNG Blog - Endometriosis, IBS and Diet: What you should know - Sometimes it’s hard to be a woman Both endometriosis and IBS are painful, ongoing, and debilitating conditions that can be difficult to talk about. Endometriosis affects 10% of women. It occurs when tissue similar to that found lining the uterus (the endometrium) is also found outside of the uterus. In the uterus, this is the tissue that grows each month to build a nourishing home for any new embryo. If no embryo embeds, hormone changes cause the lining to break down during the women’s period. In women with endometriosis, this cycle also occurs for the endometrial tissue found outside the uterus. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/fda0038d-3c2b-46d9-9397-5df66afda99b/pain+is+it+endometriosis+or+IBS.PNG Blog - Endometriosis, IBS and Diet: What you should know - Do you have endometriosis or IBS or both? Both endometriosis and IBS are difficult to diagnose. Laparoscopy (keyhole surgery) is needed to confirm endometriosis without doubt and there is no pathology test for IBS. IBS can be positively diagnosed using the Rome IV criteria, which is a series of questions about symptoms, but like endometriosis it is often diagnosed through an invasive procedure (in this case it’s a colonoscopy) to rule out other gut problems. The two conditions also share some symptoms including abdominal pain, and often one can be confused for the other. There has long been a suggestion in the medical literature that the two may commonly co-occur, but it was difficult to tease the two apart. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/81957e26-69ea-447e-9510-e3feb99e5dee/Low+Fodmap+diet.PNG Blog - Endometriosis, IBS and Diet: What you should know - Can the low-FODMAP diet help? We’ve written a lot about the low-FODMAP diet. and how it can help many people with a range of gut issues. It was first developed to reduce IBS symptoms and there is growing evidence that the low-FODMAP diet can help around 70% of IBS sufferers. The low-FODMAP diet involves removing a range of highly fermentable, short chain carbohydrates from your diet. This video explains more about it. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/9eaa9962-806b-4040-98e9-8b179d0b8c93/Mediterranean+diet+for+endometriosis.PNG Blog - Endometriosis, IBS and Diet: What you should know - What are the other benefits? A great thing about this diet is that it tastes so good, it is easy to stick to. You can flavour your food with lots of fresh herbs and spices. Even if it does not improve your endometriosis, it is worth exploring for it’s many other health benefits including: Boosting your microbiome Reducing the risk of heart disease and strokes Helping you live longer Reducing the risk of Alzheimer’s disease Reducing the risk of Parkinson’s disease Protecting against type 2 diabetes https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/2cdfef69-a334-4c3a-943c-06021fcea16b/Endometriosis+diet+tips.PNG Blog - Endometriosis, IBS and Diet: What you should know - A winning combination? Make sure to talk to your doctor about the best treatment plan for you, but if you have endometriosis and IBS, it may be worthwhile giving the low-FODMAP diet a go. It is also worth experimenting with the Mediterranean diet as a way to reduce the various types of pain caused by endometriosis. These diets won’t cure endometriosis or IBS, but they may well impove your symptoms. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/c8a13075-e9fd-4051-9347-a34b5517ccc6/New+challenge+square.png Blog - Endometriosis, IBS and Diet: What you should know Resources We are big fans of both diets and the recipes on our site combine elements of both. A good place to start would be our Good Gut Challenge. It incorporates a 10 day meal plan including our low-FODMAP Superflora Gut Health shakes. https://www.noisyguts.com/blog/yogaandibs monthly 0.5 2024-03-26 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/c95f9e8e-66d1-4e18-aff0-0a61e6f161d6/Can+yoga+help+IBS+1B.PNG Blog - Can yoga help IBS? - You don’t have to be a yogi to get the benefits I LOVE people who do yoga. Seriously, they are some of the happiest and most content people I know. Sadly, I’m just not one of them. I know I SHOULD love yoga and I’ve given it a red hot go in the past, but it’s just not for me. Or so I thought! I used to find it slow and repetitive and the classes seemed so long. But after incorporating yoga into my regular workout sessions, I’m now a convert. While I’m not off to join a yoga retreat anytime soon, the science - and our friend Sara who you’ll meet in a minute - have convinced me that you don’t have to be a yogi to enjoy the gut health benefits. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/3de8d05d-5a0b-46ab-abe5-1e900467e64a/Can+you+help+IBS+2.PNG Blog - Can yoga help IBS? - How does yoga help with IBS? (here’s the answer in a nutshell) Scientists now believe that IBS is the result of miscommunication between the brain and the gut. Yoga has both exercise and stress reduction benefits. And these could help with IBS through a range of pathways including a reduction in stress-induced activity of the parasympathethic nervous system and the interactions between the hypothalamus–pituitary and adrenal glands. In addition, yoga may improve symptoms through changes in immune function and inflammatory processes. But we’re still a long way from figuring out the full story. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/dfba7dbd-c19c-42ab-a328-3f52684c2c6e/Can+yoga+help+IBS+3.PNG Blog - Can yoga help IBS? - Top 3 yoga movements for IBS relief The main yoga movements for IBS are easy and manageable to achieve and involve three basic shapes – knees-to-chest, forward bends and twisting. Not a downward dog or headstand in sight! 1. Knees-to-chest While lying on the floor, bring your knees into your chest and give them a hug. If you’re feeling particularly gassy, you might repeat this movement using one leg at a time – drawing one knee into the chest, hold and then repeat with the other knee. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/93cad249-3ceb-4313-b8d2-67a8663ec510/Can+yoga+help+IBS+5.PNG Blog - Can yoga help IBS? - How does yoga help with IBS? (the long scientific answer) A systematic review headed by Dr. Dania Schumann, a nutritional scientist based in Germany, assessed the results of previous studies that explore the effectiveness of yoga as a treatment for IBS. The article, published in Clinical Gastroenterology and Hepatology in 2016, is the first of its kind - a review specifically investigating yoga practice in IBS management. The findings suggest that yoga might be a feasible and safe secondary treatment for IBS. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/0b3ffaf2-b059-4ae4-9800-38667f9caed6/Can+yoga+help+IBS+4.PNG Blog - Can yoga help IBS? An updated systematic review conducted in 2019 (D’Silva, et al “Yoga as a Therapy for Irritable Bowel Syndrome”) found that yoga was more effective compared to pharmacological treatment and equally effective as diets or walking programs. But overall the evidence is regarded as relatively low-quality due to the way the studies have been designed and conducted. And this stops researchers from being able to make specific recommendations about the use of yoga as therapy for IBS patients. That said, if you’re convinced by the science but nervous about a trip to the yoga studio, try Sara’s 20-minute yoga practice for IBS peeps. That way, you can decide for yourself whether yoga helps your IBS. If you’re interested in keeping up to date with gut health research, sign up to our newsletter below. https://www.noisyguts.com/blog/beatthebloat monthly 0.5 2024-03-26 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/17a128d8-e9d9-48f5-9342-703b6e88b0dd/Bloated+not+the+only+one.JPG Blog - Are you feeling bloated these holidays? - What is bloating? Easy low fodmap dairy swaps https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1640049790633-VGUJ01BH4NTF8KOYJDP4/Screen+Shot+2021-12-21+at+9.22.13+am.png Blog - Are you feeling bloated these holidays? - Are bloating and distention the same thing? Granola with blueberries makes an easy low fodmap breakfast https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1640054303557-O42NP0X6C183E6RUEXOH/Screen+Shot+2021-12-21+at+9.33.54+am.png Blog - Are you feeling bloated these holidays? - Moving forward Don’t stress! The festivities wont last forever and you can always take active steps to get back in control of your gut health in the New Year. But until then: Stick to a high fibre breakfast, prioritising soluble fibres. Keep moving. While it’s near impossible to keep to your regular exercise schedule over Christmas, keep moving regularly. In fact, going for a walk rather than going “guts up” on the couch after a large meal is a much better idea. Stay hydrated and drink plenty of water And get back to basics. A balanced meal plan with lots of clean eating will get your tummy back to normal in no time. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1640050965477-0T3I1T4HXOZB79RJOBM5/Screen+Shot+2021-12-21+at+9.39.22+am.png Blog - Are you feeling bloated these holidays? - Enjoy the festive season One final reminder… The festive season is supposed to be FESTIVE. So enjoy this special time with your family (if you’re lucky enough to be able to share Christmas around the same table). And we’ll be back in the New Year to support you and your gut health! https://www.noisyguts.com/blog/five-tips-for-gut-friendly-bbqs monthly 0.5 2024-03-26 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/aadba89c-6c86-4d7d-809a-38be23eb98a2/BBQ.jpg Blog - Five tips for gut-friendly BBQs - What’s better than a summer BBQ? Nothing - except if you have gut health issues or you’re trying not to over-indulge. Beach cricket, picnics, catching up with mates - that all sounds great until it’s time to eat. What’s your plan for surviving backyard BBQs this holiday season without suffering from bloating, cramping, constipation ordiarrhea? We get it! You want to partake in ALL the yummy summertime BBQ traditions - fried sausages in white bread rolls smothered with tomato sauce, creamy potato salad and a few cold beverages! Because no-one wants to be “that” guest that rocks up to a party with a list of dietary requirements, we’ve come up with a list of 5 tips so you can let your hair down without loosening your belt. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/102c8526-60cc-4e07-89de-c82577f82dc5/20200919-P9190246.jpg Blog - Five tips for gut-friendly BBQs - Looking for a BBQ recipe to impress? Check out one of our tried and tested recipes: Prosciutto, sage and parma lamb chops https://www.noisyguts.com/blog/does-irritable-bowel-syndrome-run-in-families monthly 0.5 2024-03-26 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/8c39bc9d-dc4a-4877-af28-0d87702018b8/mum+and+daughter.jpg Blog - Does irritable bowel syndrome run in families? - New study results just released A massive international study led by researchers at Oxford University has found that whilst environment is the most important factor in causing IBS, there is also a small but consistent heritable component to IBS. Indeed, they have found six genes associated with the chronic gut condition. The researchers tapped into the UK biobank, a database containing in-depth genetic information from half a million UK participants and a second database, the Bellygenes initiative, to undertake the study. 171,000 people who have their genetic information stored in the UK biobank answered a questionnaire about their digestive health. This included information about a previous diagnosis of IBS and the Rome III diagnostic questions, which when paired with the Bellygenes database allowed researchers to identify 53,400 people with IBS. By comparing their genetic makeup to 433,201 people in the biobank without IBS, they were able to work out which genes are associated with IBS. The six genes were NCAM1, CADM2, PHF2/ FAM120A, DOCK9, CKAP2/TPTE2P3 and BAG6. To check their results the team repeated the approach with the 23andMe database and found consistent results. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/c1b44d9d-502d-4bab-872e-e884bd1e31a3/brain+cells+square.jpg Blog - Does irritable bowel syndrome run in families? - What are the IBS genes? The six IBS-associated genes are expressed (meaning they have an effect) in cells across a number of tissues, with many genes particularly expressed in the brain. For example, NCAM1 and CADM2 code for adhesion molecules that help brain cells stick together and regulate neural circuit formation. PHF2 and DOCK9 also play key roles in brain development. Whilst you might have expected the genes to be particularly associated with the gut, this finding fits with what we already know about IBS. IBS is commonly thought to be due to disordered interactions between the gut and the brain. It seems like for IBS with a genetic component that disorder starts in the brain rather than the gut. “IBS aggregates in families, with individuals being two to three times more likely to develop IBS if they have an affected relative”. [Saito et al. 2011] https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/7da664e2-2e4c-4c68-be93-683f4bd0f591/antidepressants+square.jpg Blog - Does irritable bowel syndrome run in families? Debunking some myths about IBS With such a large cohort, the study was able to debunk many myths about IBS. The researchers found that the same genes that influenced IBS also influence disorders like depression, anxiety and insomnia. They found that anxiety was much more common in the IBS group (43%) than the control group (16%). Careful genetic analysis by the researchers revealed that this wasn’t down to IBS causing anxiety, or anxiety causing IBS. Instead, there seems to be common genetic factors causing both. This also helps explain why doctors have found that neuromodulators such as tricyclic antidepressants and selective serotonin reuptake inhibitors (SSRIs) can also be used to treat IBS.. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/62e932d8-8b6b-488e-9ae5-fd84f2490fbe/doctor+square.jpg Blog - Does irritable bowel syndrome run in families? Where might this research lead? The sixth gene identified as being correlated with IBS, BAG6 is part of the immune system. It is involved in a weird and wonderful array of processes including chaperoning misfolded proteins, regulating membrane proteins and presentation of antigens on the surface of cells. Working out how it plays a role in IBS, may help us understand IBS better and lead to new treatments for the condition. In the meantime, perhaps take comfort in the fact that there is often at least family member we can turn to for understanding or advice when we are struggling with symptoms. Ref: Eijsbouts, C., Zheng, T., Kennedy, N.A. et al. Genome-wide analysis of 53,400 people with irritable bowel syndrome highlights shared genetic pathways with mood and anxiety disorders. Nat Genet 53, 1543–1552 (2021). https://doi.org/10.1038/s41588-021-00950-8 Saito, Y. A. The role of genetics in IBS. Gastroenterol. Clin. North Am. 40, 45–67 (2011). https://www.noisyguts.com/blog/eatyourwaytogoodguthealth monthly 0.5 2024-03-26 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1633744688710-Y1ZA49A0UVODNUSAYINH/what+to+eat+to+improve+your+microbiome.JPG Blog - Everything you need to know about your gut microbiome, including why you should care - So what actually is the gut microbiome? Easy low fodmap dairy swaps https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1633576791646-08QKQ26DPKB6QQUDTR2K/Nobel+Prize+winning+science.png Blog - Everything you need to know about your gut microbiome, including why you should care - Hmm, don’t we know someone that won a Nobel Prize for discovering bacteria in the gut? There are many fruits you can enjoy on a low fodmap diet. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1633576935007-AT8AGJBGZEH801EBK1T4/what+are+probiotics+and+prebiotics Blog - Everything you need to know about your gut microbiome, including why you should care - What’s the difference between prebiotics and probiotics? Granola with blueberries makes an easy low fodmap breakfast https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1633577060552-8AYA5RSG2O4MA16E0IQ4/how+can+I+improve+my+gut+health Blog - Everything you need to know about your gut microbiome, including why you should care - What can I do to improve my gut microbiome? There are lots of colourful low fodmap vegetables. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1633577162477-AQISIAYWTJH5E5GOJWKH/best+sources+of+fibre+for+your+gut Blog - Everything you need to know about your gut microbiome, including why you should care - Why is fibre so important to gut health? Fibre is food for your gut bugs. Professor Spector volunteered his son Tom to undertake the McDonald’s 10-day challenge. Tom survived eating McDonalds for 10 days but I bet he dined out on the findings for years. There was a 40% decrease in his gut diversity and he lost 1,200 types of bacteria. But it wasn’t just about the high level of fat and sugar in the junk food he was eating. The lack of fibre in his diet meant that there was simply no food to feed the good bacteria in Tom’s digestive tract. And that just lead to bubble, bubble, boil and trouble. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1633577281971-XFCO5UN7D7EH9D972CEA/Will+probiotics+help+my+IBS.png Blog - Everything you need to know about your gut microbiome, including why you should care - Will probiotics help my IBS? There are many low fodmap spices you can use in baking or curries. Natural sweeteners and dark chocolate can provide a low fodmap sweet treat. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1633578061099-GK4M3MU3YDKH6RGSB3HC/top+tip+for+gut+healtwhat+should+I+eat+to+improve+my+gut+health Blog - Everything you need to know about your gut microbiome, including why you should care - What foods should I eat to improve my gut health? People often ask, “Can I eat these on a low fodmap diet?”. https://www.noisyguts.com/blog/isibsjustawomensproblem monthly 0.5 2024-03-15 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1631179615306-TL0JARXK2PH6ESZ14HCJ/gut+pain+%5B1%5D.jpg Blog - Is IBS just a women’s problem? - What is IBS? Irritable bowel syndrome (IBS) is a debilitating and chronic gut condition affecting the quality of life of around 11% of the world’s population. IBS is a functional gut disorder which means that your insides are structurally fine, but your gut simply doesn’t function normally. Researchers are still not clear on the exact causes of IBS. Does it start in the brain or the gut? https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1631157168928-GHSF3RXBEVD1FPC76XKV/Who+gets+IBS+and+why.JPG Blog - Is IBS just a women’s problem? - Diagnosis can be a problem On average, it takes up to 4 years for patients to be diagnosed with IBS. IBS is typically diagnosed (in around 72% of cases) using a process of exclusion, often using a colonoscopy to rule out other conditions like ulcerative colitis or cancer and an endoscopy to rule out coeliac disease. Using symptom surveys to give a positive diagnosis in low-risk groups can save discomfort and time. These can be paired with simple blood and stool tests to rule out other conditions. This approach also reduces confusion in patients and increases confidence in the diagnosis. It also helps patients feel that they have been taken seriously, rather than having their condition dismissed by their doctors. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1631180007254-Z2VHYCA90ZJUMS0XUVWQ/gut+pain+no+head.jpg Blog - Is IBS just a women’s problem? - Who gets IBS? Easy low fodmap dairy swaps https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1631156537130-VPGZUVZVLC84NS2A3EO9/IBS+management.JPG Blog - Is IBS just a women’s problem? - IBS treatment options for men and women There are lots of colourful low fodmap vegetables. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/90d34997-ad0b-46d9-a3bf-6a6d18fa03a3/Untitled-1.jpg Blog - Is IBS just a women’s problem? - Diet is a frontline therapy for IBS About 70% of IBS sufferers gain relief from their gut health symptoms by following a diet low in fermentable carbs – the low FODMAP diet. Unfortunately, following a diet that limits fermentable oligosaccharides, disaccharides, monosaccharides and polyols is as fun and easy as it sounds - NOT! The result is that people following a low fodmap diet have to BYO food everywhere they go or they risk becoming hungry and hangry. And that’s why we developed Superflora Gut Health shakes. https://www.noisyguts.com/blog/wheyproteinisolate monthly 0.5 2021-08-24 https://www.noisyguts.com/blog/psyllium monthly 0.5 2023-03-28 https://www.noisyguts.com/blog/2and5 monthly 0.5 2021-08-24 https://www.noisyguts.com/blog/breakfasthack monthly 0.5 2023-04-23 https://www.noisyguts.com/blog/runningwithibs monthly 0.5 2024-03-26 https://www.noisyguts.com/blog/ibsandsmoking monthly 0.5 2021-06-04 https://www.noisyguts.com/blog/iron-supplementation monthly 0.5 2021-05-19 https://www.noisyguts.com/blog/pasta monthly 0.5 2021-05-16 https://www.noisyguts.com/blog/rices monthly 0.5 2021-05-16 https://www.noisyguts.com/blog/exercise monthly 0.5 2021-05-16 https://www.noisyguts.com/blog/caffeine monthly 0.5 2021-05-16 https://www.noisyguts.com/blog/is-skipping-meals-helpful-for-ibs monthly 0.5 2023-04-23 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/ede3cfac-7edd-43e8-9a29-f73fb8d8ad3c/Supplement+to+improve+gut+health+with+fibre+and+probiotics.jpg Blog - Is skipping meals helpful for IBS? This is where our Superflora gut-friendly shakes can really help. Blend Superflora with your favourite milk and low-fodmap fruit for a delicious breakfast smoothie. They also make the perfect grab ‘n go lunch. You can pack a shaker and 50g of Superflora, add the water at work and you have lunch sorted. Superflora shakes are low certified low fodmap by FODMAP Friendly and free of common gut-irritants. Find out more on our shake page. https://www.noisyguts.com/blog/2020/11/11/dietandibs-zfbe3-erc2l-bpnrf monthly 0.5 2024-04-02 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e81575fa-df00-460e-882c-9fe5fcb48321/kiwi+fruit+dquare.jpg Blog - Can a Kiwi a day keep the doctor away? Kiwi fruit are also contain a lot of fibre, both insoluble and soluble fibre. One green kiwi fruit contains 2 to 3g of fibre. There is plenty of anecdotal evidence, plus signals from their long-term use in traditional Chinese medicine to indicate that eating Kiwi fruits can relieve constipation. This together with patients’ preference for natural remedies over use of laxatives with their high cost and risk of side-effect has prompted clinicians to undertake clinical trials of Kiwi fruit as an alternative. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/56f98f18-79ea-42a9-af45-7748211de184/Sun+Gold+Kiwi.jpg Blog - Can a Kiwi a day keep the doctor away? Go for Green and Gold Since then, Simone Bayer and colleagues in New Zealand have found that Gold Kiwi Fruit can also improve constipation (published 2022). If you like your Kiwi fruit sweeter, you can try this option. It also been found that there could be additional benefits of eating the skin in addition to the flesh of gold Kiwi fruits. Sarah Eady and colleagues found that consuming the flesh of three gold Kiwi fruit per day led to an additional bowel movement per week, whilst consuming the skin and flesh led to two additional bowel movements per week in participants with IBS-C (published 2020 ). Straining was also reduced. These effects were probably due to the additional fibre provided by the skin. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/09abbe21-3f9c-46ff-a7af-fc4be2ea71d8/Kiwi+Chia+Pot.jpg Blog - Can a Kiwi a day keep the doctor away? - How best to enjoy them? We’ve seen that there is now a bucketful of clinical evidence to back eating Kiwi fruit daily if you want to combat constipation. Stick to a low FODMAP serve of 2 per meal. What are the best ways to enjoy them? We think they are a great food to tick off the list at breakfast. They work well with yoghurt (lactose-free or coconut yoghurt, if you wish), or on top of muesli. Our favourite way to enjoy kiwi fruit though is in Kiwi Chia pots. Check out our recipe here. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/6deeaef8-c06e-48f3-866f-7c07909637d5/kiwi+and+boost+icy+pole+2.jpg Blog - Can a Kiwi a day keep the doctor away? If it is a hot day you could try combining them with our Tropical+ Daily Gut Health Boost in these icy poles. Making them is also a great activity for the school holidays. If you generally prefer natural remedies for regularity, check out our Best Ever Poop Plan for more dietary and lifestyle changes you can make to help you achieve your Best Ever Poop. https://www.noisyguts.com/blog/2020/11/11/dietandibs-zfbe3-erc2l monthly 0.5 2021-05-16 https://www.noisyguts.com/blog/isitinyourgenes monthly 0.5 2021-05-16 https://www.noisyguts.com/blog/soy-vs-tamari monthly 0.5 2021-05-16 https://www.noisyguts.com/blog/can-i-have-sauce-with-that monthly 0.5 2021-05-16 https://www.noisyguts.com/blog/2020/11/11/dietandibs monthly 0.5 2021-05-16 https://www.noisyguts.com/blog/2020/11/03/yougaandguthealth monthly 0.5 2021-05-16 https://www.noisyguts.com/blog/2020/910/fodmaps monthly 0.5 2021-05-16 https://www.noisyguts.com/blog/constipation monthly 0.5 2021-05-16 https://www.noisyguts.com/blog/tag/polyphenols monthly 0.5 https://www.noisyguts.com/blog/tag/gluten monthly 0.5 https://www.noisyguts.com/blog/tag/onion monthly 0.5 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https://www.noisyguts.com/blog/tag/gut+brain+axis monthly 0.5 https://www.noisyguts.com/blog/tag/exercise+and+health monthly 0.5 https://www.noisyguts.com/blog/tag/low-FODMAP+diet monthly 0.5 https://www.noisyguts.com/blog/tag/resveratol monthly 0.5 https://www.noisyguts.com/blog/tag/better+gut+health monthly 0.5 https://www.noisyguts.com/blog/tag/what+to+eat+for+better+gut+health monthly 0.5 https://www.noisyguts.com/blog/tag/prebiotic+food monthly 0.5 https://www.noisyguts.com/blog/tag/gut+health monthly 0.5 https://www.noisyguts.com/blog/tag/Mediterranean+diet+for+endometriosis monthly 0.5 https://www.noisyguts.com/blog/tag/low+acid+beans monthly 0.5 https://www.noisyguts.com/blog/tag/Chia+seeds monthly 0.5 https://www.noisyguts.com/blog/tag/beta-glucan monthly 0.5 https://www.noisyguts.com/blog/tag/anthocyanins monthly 0.5 https://www.noisyguts.com/blog/tag/low+fodmap+fruit monthly 0.5 https://www.noisyguts.com/blog/tag/Mediterranean+diet monthly 0.5 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monthly 0.5 https://www.noisyguts.com/blog/tag/low+fodmap+snacks monthly 0.5 https://www.noisyguts.com/blog/tag/best+fibre+for+gut+health monthly 0.5 https://www.noisyguts.com/blog/tag/EVOO monthly 0.5 https://www.noisyguts.com/blog/tag/low+FODMAP+fibre monthly 0.5 https://www.noisyguts.com/blog/tag/yogaforIBS monthly 0.5 https://www.noisyguts.com/blog/tag/FODMAPs monthly 0.5 https://www.noisyguts.com/blog/tag/coffee monthly 0.5 https://www.noisyguts.com/blog/tag/PHGG monthly 0.5 https://www.noisyguts.com/recipes- daily 0.75 2026-04-01 https://www.noisyguts.com/recipes-/low-fodmap-miso-salmon-poke-bowl-with-spicy-mayo-sauce monthly 0.5 2026-03-24 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e2f70a8b-8d57-4c86-b68a-2a8ddf9bec48/Low+FODMAP+Salmon+poke+bowl+sprinkle.jpg Recipes - Low FODMAP Miso Salmon Poke Bowl with Spicy Mayo Sauce Miso Glazed Salmon Ingredients (for 4 fillets): 4 skinless salmon fillets ¼ cup white miso ⅓ cup sake 1 tbsp soy sauce 2 tbsp vegetable oil and a little sesame oil ¼ cup sugar For a quick and easy, gluten-free alternative, marinate the salmon in Niulife Soy-Not-Soy Sauce. Method: Place the salmon fillets in a sealable container. Whisk together miso, sake, soy sauce, oil, and sugar. Rub mixture all-over every salmon fillets. For best results, marinate for at least 30 minutes. Wipe off all but a thin layer of marinade. Place on a baking tray (I line mine with baking parchment), and bake in a 200 ℃ oven until cooked through – around 15 to 20 mins. Allow to cool before using in the Poke bowl. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/ded8cf7d-4750-4845-8c8f-16c2c4671088/low+FODMAP+poke+bowl.jpg Recipes - Low FODMAP Miso Salmon Poke Bowl with Spicy Mayo Sauce - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.noisyguts.com/recipes-/low-fodmap-5-minute-noodles monthly 0.5 2026-03-16 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/bf48e9d7-b50f-4880-8fe7-6bcf55160f7a/10+minute+low+FODMAP+noodles+in+a+jar.jpg Recipes - Low FODMAP 10-Minute Noodles Ingredients (for one jar) 1 tsp vegetable stock powder (San Elk or Massel) 1 tsp soy sauce or Niulife Soy-Not-Soy Sauce for a gluten-free option ½ tsp sesame oil ½ tsp fresh ginger ½ cup shredded carrot 25g rice noodle vermicelli ¼ cup frozen shelled edamame 1/4 cup frozen corn 50g shredded cooked chicken breast 1/4 cup baby spinach leaves 1 tsp sliced green part of spring onion 1 tsp toasted sesame seeds. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/a0631c3c-84c7-4323-8080-91d85d05bec6/low+FODMAP+noodle+soup.jpg Recipes - Low FODMAP 10-Minute Noodles - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.noisyguts.com/recipes-/chocolateandraspberrytart monthly 0.5 2026-03-31 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1963d0f9-0442-40fa-befc-46b641c2f4e9/chocolate+and+raspberry+tart+low+fodmap.jpeg Recipes - Oh my! Chocolate and Raspberry (low fodmap) Tart INGREDIENTS For the tart case: 115g unsalted butter, softened 115g caster sugar Pinch salt 15ml/1 tbsp vanilla essence 50g cocoa powder 175g gluten free all-purpose flour For the ganache filling: 475ml lactose-free heavy/dollop cream 150g raspberry jam 225g 70%+ dark chocolate, chopped into smaller pieces 25g unsalted butter, cut into small pieces Decoration: fresh raspberries (use sparingly so as not to go overboard on fructans & fructose) 20g pistachio, finely chopped or blitzed https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/f270373b-7794-404c-a649-770550ca51f3/low+fodmap+choc+and+raspberry+tart.jpeg Recipes - Oh my! Chocolate and Raspberry (low fodmap) Tart - METHOD Cream the room temperature butter, sugar, salt and vanilla until creamy. Add the cocoa and continue processing for another minute. Add all the flour at once, then pulse for 10-15 seconds. Don’t over mix. Place a piece of baking paper on your kitchen bench. Turn out the dough and work into a flat disc about the approx. size of your tart and wrap tightly with more baking paper and/or clear film. Chill for 1 hour. Lightly grease a tart tin with a removable base. Mine was 25cm. Take the dough out of the fridge to soften for 5-10 mins before attempting to roll. Using baking paper or more glad wrap, roll out to fit your tin. Ease the dough into the tin and press the dough onto the base and sides of the tart tin. Use the rolling pin over the edge to cut off any excess dough. A clean edge looks best. Prick the base with a fork. Chill for 1 hour. Preheat the oven to 180C. Line the tart case with baking paper and fill with baking beans (or rice) and bake blind for 10 mins. Remove the beans and baking paper and bake for another 5 mins until the pasty is set. Cool in the tin on a wire rack. Prepare the ganache filling. In a saucepan, bring the cream and jelly to the boil. Remove the heat and add the chocolate - stirring until melted and smooth. Stir in the butter and then strain into the cooled tart shell. Cool the tart COMPLETELY before putting in the fridge. The ganache doesn’t like sudden changes in temperature so let it sit on the kitchen bench to cool before putting it in the fridge to set. Plus, if you put it in the fridge too quickly, the cream can separate so be patient! While you may be tempted to decorate with raspberries in advance, don’t! The raspberries “leak” and ruin the perfect chocolate surface so add raspberries and pistachios just before serving. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/7b844a51-439b-4697-b03e-84cb4d38ac3c/NG-2601-61.jpeg Recipes - Oh my! Chocolate and Raspberry (low fodmap) Tart - SHORT ON TIME? So what happens when you’re really short on time but really want to give the recipe a go? I found some pre-made sweet mini square cases from my local grocer. They’re made with wheat flour and butter. Each case weighed 5g so just a tiny amount of fructan and lactose in the case. I added 2 tbsp of chocolate ganache (using the recipe above) so felt quite comfortable eating 1 tartlet without the risk of any fodmap stacking or over-indulging. This is a fantastic approach when you really want to TRY desert but you don’t want too much! Plus, it takes half the time. https://www.noisyguts.com/recipes-/lime-amp-ginger-tofu monthly 0.5 2026-03-10 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/01667fe1-d2a6-4c25-9663-1920d30812d9/low+FODMAP+sticky+lime+ginger+and+chilli+tofu.jpg Recipes - Low FODMAP Sticky Lime &amp; Ginger Tofu Ingredients (serves 4): For the Tofu: 500g firm tofu 2 tbsp soya sauce Shaoxing Chinese cooking wine or dry sherry (optional) 70g cornflour 3 tbsp neutral oil the green parts of 2 spring onions https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/aa8f04c3-50f4-45fc-871d-212e96bacca0/lanndscape+low+FODMAP+lime+tofu.jpg Recipes - Low FODMAP Sticky Lime &amp; Ginger Tofu - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.noisyguts.com/recipes-/chicken-poke-bowl-with-shoyu-sauce-amp-sesame-mayo monthly 0.5 2026-02-28 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/d41c6261-7703-4021-be8b-3ff8f929b28e/Chicken+Poke+bowl.jpg Recipes - Chicken Poke Bowl with Shoyu Sauce &amp; Sesame Mayo Ingredients (per bowl): 1-2 cups of cooked and cooled brown rice 1 small or ½ large chicken breast ½ carrot julienned 60g of avocado ½ cup of diced cucumber 10g finely sliced red cabbage ½ the green part of one spring onion- chopped ½ cup of canned corn kernels rinsed and drained 1 tbsp of toasted sesame seeds Easy shoyu sauce (enough for 2 or 3 poke bowls): 3 tbsp soy sauce (or 2 tbsp GF tamari) ¼ tsp sesame oil ¼ tsp of freshly grated ginger ¼ chilli finely sliced 1 tsp rice wine vinegar ½ tsp lime juice https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/5e38b542-ea98-402f-a095-6460bd674246/poke+bowl.jpg Recipes - Chicken Poke Bowl with Shoyu Sauce &amp; Sesame Mayo - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.noisyguts.com/recipes-/lowfodmaphighfibreseedcrackers monthly 0.5 2026-02-03 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/efead101-d7a4-4f58-8b5a-165548f7b482/lowfodmapfibreseeds_PH.jpeg Recipes - Low-fodmap Seed Crackers - Seed cracker (version #1) INGREDIENTS: 120g golden linseeds 50g white chia seeds 250ml warm water (not boiling!) 125g pumpkin seeds 125g sunflower seeds 1 tsp sesame seeds 1 tsp salt METHOD: Stir linseeds and chia seeds in warm water. Then stir through the rest of the ingredients. Spread thinly on a lined baking tray. Bake at 175C for 25 mins until golden. Open the oven door, reduce temp to 065C and bake for another 15-20 mins until the crackers have dried. Once cooked, cool on a drying rack. Allow to cool completely before serving. These crackers are best stored airtight and used within 3-4 days (the flour & oil based version below stays crisp for longer). https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/a4dc46e5-e58a-4218-8fd9-0218f94843db/lowfodmapfibreseeds_PH_hommus.jpeg Recipes - Low-fodmap Seed Crackers Seed cracker (version #2) INGREDIENTS: 90g flaxseeds 76g pumpkin seeds 90g sunflower seeds 20g poppy seeds 40g sesame seeds ½ tsp sea salt 50g garlic-infused olive oil 60g rice flour or cornflour (I’ve tried using these 2 gluten-free flours but you could experiment with your preferred GF flour) 200ml boiling water METHOD In a large bowl, combine all seeds, rice flour and salt. Add garlic-infused olive oil and boiling water, then stir well. Cover and let sit for 30 minutes so the flaxseeds can absorb the liquid and bind the mix. Preheat oven to 170°C and spread the mix thinly on a lined baking tray. To achieve the right ‘thin-ness’, you could either use a flat spatula to flatten the mix or add another layer of baking paper and use a rolling pin. Bake for 20-25 mins or until golden. Cool completely before breaking into pieces. These crackers are best stored in an airtight container and keep fresh for 5-7 days. https://www.noisyguts.com/recipes-/low-fodmap-hazelnut-chocolate-spread monthly 0.5 2026-02-09 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/15e62ec0-92cc-4867-8ac2-0eb024646922/Nutella.jpg Recipes - Low FODMAP Hazelnut Chocolate Spread Ingredients: 250g raw hazelnuts (skins off - see note below) ½ cup of pure icing sugar ¼ cup of Dutch cocoa powder 2 tbsp neutral oil (we used grapeseed oil) 1 tsp vanilla extract ¼ tsp salt (optional) https://www.noisyguts.com/recipes-/lowfodmapquinoasalad monthly 0.5 2026-02-17 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/d54b44fb-143e-4af5-ac68-d8d115565803/Quinoa+salad+with+dressing.jpeg Recipes - Middle Eastern spiced quinoa (low fodmap edition!) - Ingredients (Serves 2) 1.5 cup tri-colour quinoa (1 cup or 192g is the low fodmap serving size per person) 1 x carrot, grated 75g cooked edamame beans (1/2 cup or 75g is the low fodmap serving size per person). I used a frozen pack in beans still in the shell and left 175g on the bench for an hour to defrost and then de-shelled them. This resulted in 75g of unshelled edamame beans. 10g (14 nuts) pistachios, chopped (7 nuts is the low fodmap serving size per person. It’s easy to go nuts so do stick to the low fodmap serving size is you’re sensitive to GOS) 2 x medjool dates, chopped (1 x 20g date is the low fodmap serving size per person). Be careful with your date size. The dates I bought (minus the seed) were all over 30g each so it’s easy to go over the fodmap limit!) Purple microherbs Salt and pepper Dressing 3 tbsp olive oil 1 tbsp Pomegranate molasses (you could use date syrup or even maple syrup if you can’t find pomegranate molasses but boy was this a find. It tastes delicious!) 1 tbsp lemon juice A pinch of sumac 1 tbsp fresh dill 1 tbsp fresh mint https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/96e9bd3b-d2af-4a38-952e-113eace93057/quinoa+salad.jpeg Recipes - Middle Eastern spiced quinoa (low fodmap edition!) Method Cook quinoa, according to the instructions on the packet. (Do you soak it overnight in water and a tablespoon of yoghurt to remove bitterness? Does it make a difference?) Mix the salad ingredients together in a bowl. Whisk the dressing and toss with the salad. Season well. https://www.noisyguts.com/recipes-/lowfodmaptwixchocolatebar monthly 0.5 2025-12-26 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/72b6adee-c03f-4c89-bac0-5aab042ccc19/Twix+bar+stack.jpeg Recipes - Low-fodmap Twix Bars - Ingredients Base: 75g low fodmap digestive biscuits (shortbread, granita or similar. Opt for gluten-free if you’re coeliac) 35g butter, melted This was enough to make 10 twix bars for my silicon mould with a little leftover, in case of spillage. Feel free to scale this recipe if you’re using a 12-muffin tray. Nut layer: 50g peanut butter (2 tbsp or 50g is the low fodmap serving size). You can use smooth or crunchy. 15g maple syrup (2 tbsp or 50g is the low fodmap serving size) 8g (1 tbsp) coconut oil, melted 2g (1 tspn) vanilla extract Chocolate topping: 120g cup milk chocolate (20g of milk chocolate is the recommended low fodmap serving size, meaning each bar contains 12g of milk chocolate, even when fully coated). 1 tsp coconut oil, melted Salt flakes or rock salt https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/bd285e78-bddd-402c-94c9-2d105cb52631/Twix+bar+with+a+cuppa.jpeg Recipes - Low-fodmap Twix Bars Method 1. Crush digestive biscuits and add melted butter. Press into the base of our silicon mould. Rest in the fridge while you’re preparing the next layer. 2. In a small bowl, whisk together the caramel layer until smooth. Place a teaspoon of the caramel into each bar (about 1 teaspoon) and smooth the top layer with the back of a spoon. This bit was a bit tricky because my bars were quite thin. Cool in the fridge until set. 3. I did the chocolate topping in two stages. First I melted the entire 120g of milk chocolate, gently, in the microwave. I then used this to top up my individual moulds. Given the bars were straight out of the fridge, they set quickly. But I left them in the fridge for 30 mins, just in case. Now you can decide to – eat them as is. Or cover the ENTIRE bar with the remaining melted chocolate and coconut oil and top with salt. If using the second option (which is what I did), you will need to allow them to set completely in the fridge. https://www.noisyguts.com/recipes-/lowfodmapseafoodextravaganza monthly 0.5 2025-12-11 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/3eada28d-b939-4fd1-b0d8-8462d9e5021c/prawns+and+low+FODMAP+sauces.jpg Recipes - Low-FODMAP Seafood Extravaganza - The Seafood Gather your favourite seafood - crayfish, crabs and or prawns. We like them best simply boiled. If you have a really good seafood supplier, buy them cooked on the day or day before. If you catch them yourself or like cooking them super fresh, follow the guidance below. Of course, if you prefer to grill them on the barbie - go for it! Crayfish - it is kindest to stun the crayfish first before killing and cooking. You can stun them by either by chilling in the freezer or an ice saltwater slurry, then cut them completely in half along the midline from the rostrum to tail. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/6c4fbe95-49b2-4122-a891-8d82eaa873e0/low+FODMAP+herby+dip.jpg Recipes - Low-FODMAP Seafood Extravaganza Herby Dip/Sauce Simply combine: 1 cup lactose-free sour cream 1/2 tablespoon of finely chopped parsley 1/2 tablespoon of finely chopped mint 1.2 tablespoon of finely chopped capers 1 tablespoon of finely chopped cornichons a small queeze of lemon or lime juice salt and pepper https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/68a7d363-a131-4aeb-8cd3-986692e0de18/low+FODMAP+lime+and+wasabi+dip.jpg Recipes - Low-FODMAP Seafood Extravaganza Wasabi Cream Simply combine: 1 cup lactose-free sour cream Wasabi powder (not paste, which contains sorbitol) to taste a small squeeze of lime juice salt and pepper https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/3ffd5cac-6b6c-4958-8895-f4343a55eed9/low+FODMAP+Marie+Rose.jpg Recipes - Low-FODMAP Seafood Extravaganza - Marie-Rose Sauce This is a winner (if you can tolerate chillies). Simply combine: 1 cup low-fat mayonnaise a dash of tabasco a level tablespoon of tomato ketchup (Fody’s is best) a small squirt of lemon juice salt and pepper . https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/90f2fc91-51f4-4ec1-adfd-6893c477e6a8/Christmas+overview.jpg Recipes - Low-FODMAP Seafood Extravaganza - More traditional? If you prefer a turkey Christmas lunch with all the trimmings - check out our recipes here. These include a fabulous pavlova option which is the perfect finale to any feast! https://www.noisyguts.com/recipes-/low-fodmap-blue-berry-smoothie monthly 0.5 2025-12-05 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e1251383-afe5-4a77-9542-c9bfd9549e7c/blue+smoothie+vanilla+WPI.png Recipes - Low FODMAP Blue Berry Bliss Smoothie - INGREDIENTS 2 medium strawberries, washed and hulled 1 cup blueberries (recently re-tested in the Monash Fodmap App so remains low in fodmaps in a serving size of up to 500 grams!!!) 50g Superflora French Bean Vanilla gut health shake (or Plant-based Vanilla if you’re looking for a vegan option) 250ml lactose- free milk (or soy milk - made from soy protein) https://www.noisyguts.com/recipes-/stir-fried-bok-choy-and-choy-sum monthly 0.5 2025-12-07 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/fc73c51f-1924-4d7f-9f49-a7a6a0a273de/low+FODMAP+Asian+Greens+stir-fry.jpg Recipes - Stir-fried Bok Choy and Choy Sum Ingredients (serves 4): 1 tbsp of extra virgin olive oil 1 tsp of sesame oil 2 tsp raw ginger, grated 1/2 red chilli, deseeded 2 cups (or 2 small) bok choy 2 cups of choy sum 2 spring onions (green parts only) For the dressing/sauce: 1 tbsp soy sauce 1 tbsp maple syrup 1 tbsp lime juice Topping 1 tbsp sesame seeds https://www.noisyguts.com/recipes-/mexican-chilli monthly 0.5 2025-12-07 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/26370fc5-b7f3-415e-b358-7e915defe74e/Low+FODMAP+Chilli+con+carne+with+a+baked+potato+topped+with+sour+cream+and+cheese.jpg Recipes - Low FODMAP Chilli Ingredients (serves 4): 2 tbsp extra virgin olive oil 1 whole garlic clove, peeled* 1 x 400g can of plum tomatoes 1 carrot, grated or finely chopped 1/2 tsp ground cumin 1/2 tsp ground coriander 1/4 tsp ground cinnamon 1/2 red chilli, finely sliced 1 dessert spoon of red wine vinegar (you can swap this and the sugar for 150 ml red wine) 1 dessert spoon of sugar a shake of Worcestershire sauce 250 ml of low-FODMAP vegetable stock made with as San Elk or Massel Vegetable Stock Powder 350g (1 cup) of canned red kidney beans (rinsed and drained) 2 tbsp of fresh coriander leaves 4 tbsp lime juice https://www.noisyguts.com/recipes-/low-fodmap-low-effortbut-high-glamour-party-drinks monthly 0.5 2025-12-02 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e001a512-60fe-4292-9097-21b2d088378f/bubbles+2.jpg Recipes - Low FODMAP, Low Effort…but High Glamour Party Drinks! - Ingredients (Mix and Match): Fresh or frozen fruit: ⅓ cup raspberries, 5 medium strawberries (halved if large) or ⅓ cup frozen cranberries Sparkling: Chilled sparkling water or 150 ml sparkling wine Herb: Rosemary stick or basil sprig https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1764237721043-TPA8N0QIYNXGI4MWGZKO/floating.jpg Recipes - Low FODMAP, Low Effort…but High Glamour Party Drinks! https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1764237721025-QHXWW22T8X4E0OYYI9YW/Untitled-3-Recovered.jpg Recipes - Low FODMAP, Low Effort…but High Glamour Party Drinks! https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1764237972425-H2VHA7O4OBVRDQHCHMH3/Untitled-3-Recovered.jpg Recipes - Low FODMAP, Low Effort…but High Glamour Party Drinks! https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1764237722439-SOPHSX44SD5VF24X0DRW/Untitled-3-Recovered-1.jpg Recipes - Low FODMAP, Low Effort…but High Glamour Party Drinks! https://www.noisyguts.com/recipes-/lowfodmaptofusalad monthly 0.5 2025-11-04 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/516c4699-00eb-41e2-b61e-fb1875e73f0e/low+fodmap+sesame+crusted+tofu+salad.jpeg Recipes - Low Fodmap Crusted Tofu with Beet, Spinach and Orange Salad INGREDIENTS (serves 4) 300g firm tofu (low fodmap serving size is 170g per person. The tofu I bought was 300g which made 12 pieces, but you could use a 450g pack and remain under the low fodmap limit. Once cooked, my tofu bits weighed 35g each so well under the low fodmap content limit for tofu, sesame and breadcrumbs combined). 6 tbsp soy sauce (or tamari sauce if you prefer) 4 tbsp rice wine vinegar 2 tbsp rice bran oil or sesame oil (depending on your preference) 8 tbsp cornflour (5 tbsp is the recommended low fodmap serving size) 1 egg, whisked 3 tbsp panko breadcrumbs – 10g in total (1/3 cup or 25g is the recommended low fodmap serving size) 2 tbsp sesame seeds, black 2 tbsp sesame seeds, white (3 tbsp per person is the recommended low fodmap serving size) ½ tsp salt flakes cracked pepper 4 tbsp oil for frying tofu (this could be rice bran, sesame or olive) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/67591125-4b7c-4de5-a382-1d0b0a088ce0/low+fodmap+tofu+salad.jpeg Recipes - Low Fodmap Crusted Tofu with Beet, Spinach and Orange Salad - METHOD: 1. Pre-heat oven to 190C. Wrap 3 x beetroots tightly in alfoil and cook for 45 mins. Allow to cool before peeling (make sure you wear gloves or you’ll have pink fingers for the rest of the week!). Chop in quarters and set aside. 2. Prepare marinade by whisking together soy/tamari, vinegar and oil in a shallow dish. 3. Slice tofu into 1 cm thick lengths and then cut in half. Add tofu to marinade and rest in the fridge for an hour. Turn halfway through to ensure both sides have an opportunity to soak up the flavour. 4. Meanwhile, prepare salad dressing by combining yoghurt, orange juice and zest in a bowl. Season to taste and refrigerate. If you make this well in advance of serving the salad, you may need to loosen the dressing using a little drizzle of olive oil. 5. Prepare to coat your marinaded tofu in 3 bowls – one with cornflour and seasoning, one with whisked egg and the final one with combined sesame seeds and breadcrumbs. For those that are extra inquisitive, the combined breadcrumbs and sesame seeds weighed 40g. This was enough to coat 300g of tofu. Should you use a 450g pack, you may need to add in an extra egg and an additional tablespoon of breadcrumbs. 6. Working one piece at a time, remove tofu from the marinade and shake off excess. Press into cornflour, dip into egg and then press into the panko and sesame mixture. Cover all sides and place on a plate lined with baking paper and repeat until all pieces are coated. 7. Heat oil in a large frying pan over medium heat. Working in batches, cook tofu in the pan for 3 minutes per side or until crisp and golden brown. Remove from the oil and drain on a paper-towel lined plate (- and try not to eat them all before they hit the salad bowl). 8. To serve, place spinach on a serving platter, top with beetroot, orange and tofu and drizzle with dressing. https://www.noisyguts.com/recipes-/low-fodmap-greens-salad monthly 0.5 2025-11-03 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/0d2f1021-140d-4b07-8d49-cb12efd41fb9/low+fodmap+greens+salad.jpeg Recipes - Low fodmap Indo-greens salad Ingredients (serves 4): 100g baby kale, de-stalked and shredded (1/2 cup or 75g per person is the recommended low fodmap serving size) 150g Chinese cabbage, shredded (equivalent to ½ a Chinese cabbage; 1 cup or 75g per person is the recommended low fodmap serving size) 90g green beans, trimmed and cut into 1cm lengths (15 beans or 75g is the recommended low fodmap serving size) 75g baby spinach (75g or 1.5 cups is the recommended low fodmap serving size) 100g beansprouts (75g or 2 cups is the recommended low fodmap serving size). If you’re buying these in advance, store these submerged in cold water and change the water daily until use. 150g (equivalent of 1/3 continental cucumber), peeled and cut into 1cm pieces (1/3 medium or ½ cup diced or 75g per person is the recommended low fodmap serving size) 2 spring onions, sliced green tops only (75g or ¾ cup is the recommended low fodmap serving size) 1 tspn brown sugar 1 tspn miso paste (1 tbsp or 12g per person is the recommended low fodmap serving size) ½ lime, juiced (1 tbsp of 21g is the recommended low fodmap serving size) 1 tbsp coconut oil 2 lime leaves (3 leaves is the recommended low fodmap serving size) 70g coconut, desiccated or flaked (30g or 4 tbsp is the recommended low fodmap serving size) Salt and pepper https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/bad2774e-7f79-4787-994b-83d74732f376/low+fodmap+indonesian+greens+salad.jpeg Recipes - Low fodmap Indo-greens salad - METHOD: 1. Prepare the kale, cabbage, beans and spinach. Do you blanch your kale first? It’s up to you. Feel free to blanch it briefly in boiling water and refresh in cold water. If you’re using baby kale, hopefully this step is unnecessary. Steam your green beans. Mix the kale, cabbage, greens and spinach in a large bowl with the sprouts and cucumber. 2. Heat the coconut oil in a large wok and add the sugar, miso paste and lime for about 2 minutes without browning. Add the lime leaves and coconut and stir well to combine. The smell is amazing! Pour in 150ml of water and simmer for 5 minutes. 3. Tip in all the vegetables and mix well. Cook for 1 minute and then tip into a bowl. Check the seasoning and leave the salad to cool to room temperature before enjoying. 4. Add extra spring onions and coconut on top for decoration, if you like. https://www.noisyguts.com/recipes-/low-fodmap-truffles monthly 0.5 2025-10-26 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/793ed310-0120-42f3-8c44-98701b000936/low+fodmap+dark+chocolate+truffle+recipe.jpeg Recipes - Deluxe low FODMAP Chocolate truffles INGREDIENTS (makes 25 truffles) TRUFFLE 250g lactose-free cream 275g dark chocolate, chopped into little pieces (each 15g ball contains max. 11g dark chocolate which is under the recommended low fodmap serving size of 30g) 20g unsalted butter, cut into very small pieces FLAVOURING 1 tbsp vanilla essence (what if you want to get fancy? You could replace the vanilla extract with Cointreau, whisky, brandy or even pomegranate molasses) COATING 200g dark or milk chocolate (or 100g cocoa powder, mapled walnuts, desiccated coconut or even some raspberry powder) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1760425598615-CS3QYPXNFWM2NW2BXUI6/Low+fodmap+milk+chocolate+truffles.jpeg Recipes - Deluxe low FODMAP Chocolate truffles https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1760425599121-TUERHCAPT5JN40VOFCA0/Low+fodmap+chocolate+truffles+on+tray.jpeg Recipes - Deluxe low FODMAP Chocolate truffles https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1760425603512-3VJREA3YD3ZCGC9A3G0U/Low+fodmap+dark+hot+choc+truffles.jpeg Recipes - Deluxe low FODMAP Chocolate truffles https://www.noisyguts.com/recipes-/low-fodmap-salmon-salad monthly 0.5 2025-10-14 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/2e364a01-57d2-40d4-b3e2-c77649c43a6b/low+FODMAP+salmon%2C+green+bean+and+potato+salad.jpg Recipes - Low FODMAP Salmon, Potato &amp; Green Bean Salad Ingredients (serves 4): 500g baby potatoes 2 salmon fillets 4 eggs 300g green beans 8 black olives, pitted 2 heaped tbsp of lactose-free yoghurt a squeeze of lemon juice a few mint or parsley leaves, chopped salt and pepper https://www.noisyguts.com/recipes-/lowfodmapscallopcanapes monthly 0.5 2025-09-29 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/23522e43-0a2d-4963-aa61-334c1ec0c01e/low+fodmap+seafood_3.jpeg Recipes - Scallop tartlets with a tangy carrot puree INGREDIENTS 4 med-large carrots, chopped (no fodmaps detectable) 1/2 cup orange, freshly squeezed. If necessary, you can use commercial orange juice but the carrots LOVE the extra tang from a fresh orange. (the recommended low fodmap serving size of freshly squeezed juice is 1/3 glass or 72g). saffron, pinch 8 green cardamon pods, lightly bruised with pestle and mortar 40g butter 100g lactose-free Greek yoghurt 1/2 lemon, zest and juice 120g sesame seeds, white, black or a combination of both. (The recommended low fodmap serving size is 30g or 3 tablespoons). 2 tbsp olive oil 24 scallops 24 gluten-free tartlet shells coriander leaves and lemon zest to garnish https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/29dae2cb-e2ff-4058-9017-7eb9d4d249e9/Low+fodmap+seafood_1.jpeg Recipes - Scallop tartlets with a tangy carrot puree - METHOD Add chopped carrot (but not necessarily peeled), orange juice, saffron and cardamon pods in a saucepan with 1/4 cup water. Bring to the boil and reduce heat to allow the puree to simmer for 20 minutes. Drain. Remove cardamon pods. Use a hand-held wand or food processor to whiz the puree with butter, salt and pepper. Make sure there are no lumps and the puree is silky smooth. Combine the yoghurt and lemon juice and season well. Set aside. Cook scallops lightly in an oiled pan over medium-high heat. Cook in small batches (depending on the size of your fry pan). Typically, they take 30 seconds per side. Once cooked, toss the warm scallops in sesame seeds. Fill each tart shell first with the carrot puree, followed by a scallop and then a drizzle of the yoghurt dressing. Decorate with coriander leaves and lemon zest. https://www.noisyguts.com/recipes-/lowfodmapcanapes monthly 0.5 2025-09-29 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/447e29c6-5f93-4d01-91ff-9e95fb1e83de/low+fodmap+halloumi+bites.png Recipes - Low fodmap halloumi, pesto and bacon bites INGREDIENTS 180g firm halloumi (40g or 2 slices is the recommended low fodmap serving size according to the Monash Fodmap App) 8 rashes bacon (I used smoked short cut bacon to reduce the streaky fat content) 2 tbsp pesto (if you’re buying a pesto jar, choose one without onion or garlic. Otherwise, make your own using this recipe) 16 fresh basil leaves 1 tbsp olive oil https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/3837f5ac-377d-42a1-b055-110b34203d57/low+fodmap+halloumi+bites_2.png Recipes - Low fodmap halloumi, pesto and bacon bites - METHOD Preheat the oven to 220C and line a baking tray in preparation for cooking. Cut halloumi in thick slices and then in half to get 16 pieces. This uses a 180g halloumi packet perfectly with no waste. Cut bacon into 8-10cm strips, about the same width as the halloumi. Trim as you go if you’re looking for a perfectly curated look. On top of each bacon slice, place a piece of halloumi and a 1/4 teaspoon (about a pea size) of pesto. Fold over the bacon and secure with a toothpick. Drizzle with olive oil. Bake in the oven for 20 minutes or until the bacon is golden. After cooking, take out the toothpick, unfold the bacon and place a fresh basil leaf on top of the pesto before securing with a fresh toothpick. This is easiest to do while still warm because the bacon will be still pliable. Wait too long and it gets harder. I know it sounds like a faff, but the fresh basil really sets off the salty halloumi. Serve! https://www.noisyguts.com/recipes-/crispy-skinned-snapper-with-low-fodmap-salmoriglio-and-lemon-potatoes monthly 0.5 2025-09-08 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/bd673d99-2e38-4177-bd37-55e0dd7e1b9f/LOW+fodmap+fish+and+chips.jpg Recipes - Snapper with Low FODMAP Salmoriglio and Lemon Potatoes INGREDIENTS (serves 2) 2 pink snapper fillets - or any other white fleshed fish 500g baby potatoes 1 tsp dried oregano 4 tbsp extra virgin olive oil ½ lemon sliced into rounds (grate the zest of the whole lemon first for the Salmoriglio - and reserve the other half of the lemon to juice) 150g green beans Salmoriglio Sauce ½ cup of soft herbs (e.g., ⅔ parsley and ⅓ oregano) ½ tsp sea salt flake the zest of 1 lemon plus 2 tspn of juice from one half 1 chopped anchovie (optional) 4 tbsp extra virgin olive oil https://www.noisyguts.com/recipes-/lowfodmapporkandpesto monthly 0.5 2025-09-02 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/26675079-e20d-444b-81f2-7e2c3d0018e0/Low+fodmap+pesto+pork+chops.jpeg Recipes - Pork &amp; pesto low fodmap chops INGREDIENTS (Serves 4) 1 handful thyme zest and juice of 1 lemon 1 tbsp garlic-infused olive oil freshly ground black pepper and salt 4 pork loin chops 4 tbsp low fodmap pesto (make your own or buy a jar at the shops) PESTO RECIPE 3 handfuls fresh basil, de-stemmed 30g pine nuts 75g parmesan cheese, grated good quality olive oil lemon juice, if desired https://www.noisyguts.com/recipes-/low-fodmap-mac-n-cheese monthly 0.5 2025-08-16 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/c89782a2-2644-42e6-8fa0-54404c71ad02/tall+low+FODMAP+macaroni+cheese.jpg Recipes - Low FODMAP and GF Mac ‘n Cheese Ingredients: For the Cheese Sauce: 1 litre lactose-free milk 80g cornflour 1/2 teaspoon ground nutmeg 1 tbsp butter salt and pepper 120g cheddar (grated) 40g parmesan (grated) - reserve 20g to grate on top https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/20d944e7-c2ac-48e1-b61e-896a0d12a75c/landscape+low+FODMAP+macaroni+cheese.jpg Recipes - Low FODMAP and GF Mac ‘n Cheese - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.noisyguts.com/recipes-/lowfodmapcarrotcake monthly 0.5 2025-08-10 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1b440a16-f02e-4a72-ba5b-a8ff9a57167d/low+fodmap+carrot+cake+portrait.jpeg Recipes - Low fodmap mini carrot cakes CAKE MIX: 100g raw caster sugar 75g brown sugar 2 eggs 175ml sunflower or canola oil 220g (2 medium sized) carrots, grated 175g gluten-free flour (I used White Wings Gluten-free Plain Flour) 10g baking powder 6g bi-carb soda 3g cinnamon 2g nutmeg 50g walnuts, chopped (the recommended low fodmap serving size is 30g per person) 50g pecans, chopped (the recommended low fodmap serving size is 30g per person) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/52821b74-006d-4ae3-840f-1aa9bbcd65d8/low+fodmap+carrot+cake+view.jpeg Recipes - Low fodmap mini carrot cakes - METHOD Preheat oven to 175C. Whisk sugars and oil using an electric mixer. Add 1 egg at a time until well combined and the mixture goes thick and creamy. Grate carrots. I didn’t bother peeling them first. Stir in the grated carrots to the egg mix. Place a sift on top of your mixing bowl and tare the scales. Add the flour, baking powder, baking soda, cinnamon, nutmeg and salt. Sieve and then stir. The cake mix will look quite runny but don’t be alarmed. I used a 12-cup silicone mini loaf pan and the mix was enough to make 14 mini cakes. Place in the oven for 18 mins. Test with a toothpick at 15 minutes. While the oven is still on, candy some pecan and walnut bits (20g each) with a drizzle of maple syrup and rock salt. Cook in the oven for 10-12 mins or until golden. For the frosting, combine ingredients in an electric mixer and beat for 3 minutes. If you can’t find lactose-free cream cheese, prepare the frosting and add 8 drops of Lacteeze (lactase enzymes), cover and refrigerate overnight. The frosting may go stiff overnight so take it out 15 mins before serving and beat it again before icing your cake(s). Add decorations as desired. https://www.noisyguts.com/recipes-/fodmap-friendly-feasts-for-christmas-injuly monthly 0.5 2025-07-22 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/3f7e9f94-49af-4596-b659-d2613fa1946d/Turkey+at+Christmas.jpg Recipes - Low-FODMAP feasts for Christmas in July - Roast Turkey Unsurpringly, we head to the UK and Delia Smith for inspiration on the turkey recipe, but we’ve tweaked the stuffing and swapped sprouts for green beans. You will be familiar with the roast potatoes. We have given a slight twist to the carrots. The bean and carrot recipes are low in fodmaps, but do have butter and oil. If too much fat is a trigger for your gut-symptoms, just keep them plain and simple. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/2860d1fe-4d22-493a-99b3-04352ed1bfd6/Stuffing+balls.jpg Recipes - Low-FODMAP feasts for Christmas in July - Method: Pre-heat the oven to gas mark 7, 425°F (220°C). Ensure the turkey is at room temperature and also the stuffing. This can be made the night before by simply adding all the dry ingredient together, stirring and then mixing through the chopped herbs. Melt the butter and mix through the wet ingredients. Delia recommends stuffing the bird. We’ve found that we can speed up overall cooking times by cooking the stuffing in a separate dish. The choice is yours (and may depend on oven space). Little stuffing rolls wrapped in streaky bacon are also a delicious option. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/817447d2-9cc4-4e91-b22d-890826cb8389/Low+FODMAP+roast+potatoes+for+Christmas.jpg Recipes - Low-FODMAP feasts for Christmas in July - Method: Pre-heat the oil in a baking tray in an oven at gas mark 7, 425°F (220°C). Chop the potatoes into big even chunks and place in a pan. Pour over boiling water and parboil for 7 minutes. Drain the potatoes and let them steam dry for a couple of minutes. Return to the pan and replace the lid and hold it in place whilst you give the potatoes a really good shake to roughen them up. Get your oven glove ready and remove the tray from the oven and place over a medium heat on the hob. Gently, add the potatoes. Tip the tray to allow you to spoon hot oil over all the potatoes then return them to the oven to roast for 45 to 55 minutes. Turn them half way through. Serve immediately. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/a5c7464d-b75c-43da-b2f0-a1572cacc28f/Low+fodmap+gravy+for+Christmas.jpg Recipes - Low-FODMAP feasts for Christmas in July - Gravy Ingredients: Juices from the turkey 4 cups of stock - we recommend using San Elk low fodmap stock powder to make the stock Optional - swap one cup of stock for white wine 1 heaped tablespoon of corn flour https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/68ebc299-3713-40a6-af61-691a8c7fcd85/Christmas+Carrots.jpg Recipes - Low-FODMAP feasts for Christmas in July - Ingredients: 50 ml of water 1 and 1/2 tablespoons of caster sugar or maple syrup 1 tablespoons of peeled and grated ginger 20g butter zest and juice of half a lemon 450g well scrubbed baby carrots 1 tablespoon of chopped fresh mint https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/45e492fd-1dd1-471d-b7e3-a4f2cea7988a/Christmas+low+FODMAP+green+beans+and+almonds.jpg Recipes - Low-FODMAP feasts for Christmas in July - Sauteed Green Beans with Almonds Ingredients: 450g green beans 55g flaked almons 3 tablespoons of olive oil (garlic infused if you have it) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/68b3a6a3-c564-46ab-a248-669bfa8cc0e3/pavlova+for+christmas.jpg Recipes - Low-FODMAP feasts for Christmas in July If you have your own meringue recipe that works then stick with that, but skip ahead to read about the perfect ratio of berries to avoid fodmap stacking. If not, try my favourite version, with added science thrown in. Ingredients: Use egg white and caster sugar in a 2:1 ratio. Each egg white typically weighs 33g, but weigh your eggs and use double the weight of sugar. 198g or 6 egg whites 396g caster sugar 1½ teaspoon lemon juice 400ml lactose-free double cream berries - see below https://www.noisyguts.com/recipes-/low-fodmap-amp-gf-sqidgey-chocolate-log-with-berries monthly 0.5 2025-07-13 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/b4ce8b9a-cbb8-4053-abbc-c2b04ee674e0/chocolate+log.jpg Recipes - Low FODMAP &amp; GF Sqidgey Chocolate Roulade with Berries - INGREDIENTS (serves 8) Cake 6 large eggs separated 150g caster sugar 50g of cocoa powder Filling Ganache 225 g of plain dark chocolate (70%) 200ml lactose-free cream Whipped cream 225 ml lactose-free cream Fruit Berries - a small punnet each of strawberries and raspberries Icing sugar to dust https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/4d0b5ef5-54b7-4551-b73b-dfa08a1e4d63/low+FODMAP+and+gluten+free+cake.jpg Recipes - Low FODMAP &amp; GF Sqidgey Chocolate Roulade with Berries - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.noisyguts.com/recipes-/lowfodmappeanutbutternoodles monthly 0.5 2025-06-27 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/c044f468-aa14-4b59-a3d3-a6bbfdd31c56/low+fodmap+noodles+vegetarian.jpg Recipes - Low fodmap peanut butter noodles INGREDIENTS 250g hokkien noodles (200g is the recommended low fodmap serving size. You could also use soba noodles). 2 tbsp garlic-infused olive oil 1 x small red chilli spring onion, sliced, green tops only, to garnish sesame seeds, to garnish https://www.noisyguts.com/recipes-/low-fodmap-gingernuts monthly 0.5 2025-07-01 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/c208b14c-3f61-4b91-bb47-d147de293926/Gingernut+2.jpg Recipes - Low FODMAP Gingernuts Ingredients: (makes 16) 110g of gluten-free self-raising flour 50g of white sugar 1 teaspoon of bicarbonate of soda 2 tablespoons of golden syrup 50g of butter (slightly softened and cut into cubes) 1 level teaspoon of ground ginger * https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/3806f28a-cd09-4cbf-b32c-9a58b7049d5d/Low+FODMAP+gingernut+biscuits+landscape.jpg Recipes - Low FODMAP Gingernuts - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.noisyguts.com/recipes-/lowfodmaproastchook monthly 0.5 2025-09-02 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/18904ac8-e5cd-404c-90f7-f18408375214/low+fodmap+roast+chicken.jpeg Recipes - Jamie Oliver’s fabulous roast chicken INGREDIENTS whole chicken (I used 2.145kg free-range chicken) salt and pepper 3 handfuls of fresh herbs (basil, parsley, marjoram), picked and finely chopped (depending on the productivity of my herb patch, I have also added sage, oregano and thyme) 4 tablespoons good quality olive oil (I suspect you’ll end up using a little more) 1 lemon, cut in quarters (see note below) 4 bay leaves, torn 2 sprigs fresh rosemary https://www.noisyguts.com/recipes-/lowfodmaproastedcauliflower monthly 0.5 2025-06-03 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/696effad-2a00-40f4-ac6e-d816dd15e9f2/low+fodmap+miso+roasted+cauliflower.jpeg Recipes - Low FODMAP miso roasted cauliflower INGREDIENTS 1/2 medium cauliflower, cut into florets (use white or purple cauliflower - 75g is the recommended low fodmap serving size per person per meal) 2 tbsp white miso paste 1 tbsp gluten-free tamari 2 tbsp olive oil 1 tbsp rice vinegar 1/2 red chilli 2 tbsp gluten-free panko breadcrumbs (I used Organ Crispi Breadcrumbs: Panko Style. They’re gluten, dairy and egg free and really were crispy!) fresh chopped parsley (for garnish) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/6be4f177-d842-495d-9ab3-7353348b3e91/low+fodmap+miso+roasted+cauliflower+with+crispy+breadcrumbs.jpeg Recipes - Low FODMAP miso roasted cauliflower - METHOD Preheat the oven to 220C. The key to crispy cauliflower is a HOT pre-heated oven. In a bowl, add all the ingredients and toss with cauliflower until well coated. Cook in the oven for 15-20 minutes, tossing at least once to ensure lots of crispy bits. Garnish with small red chilli and parsley, if desired. Serve immediately to prevent the cauliflower wilting and the breadcrumbs going soggy. https://www.noisyguts.com/recipes-/not-so-garlicprawns monthly 0.5 2025-05-27 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/b207dd92-f843-487d-8466-b07e5d2743fe/not-so+garlic+prawns.jpg Recipes - How to glow-up peanut butter noodles INGREDIENTS 250g hokkien noodles (200g is the recommended low fodmap serving size. You could also use soba noodles). 2 tbsp garlic-infused olive oil (for noodles) 1 x small red chilli spring onion, sliced, green tops only, to garnish sesame seeds, to garnish prawns, deveined and shelled (5 prawns per person is >20g protein) 2 tbsp additional garlic-infused olive oil (for prawns). Here’s how to make your own garlic-infused oil. sprinkle chilli flakes fresh parsley skewers https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/7a1ec6d9-bbad-40ac-92d2-865984f0389c/prawns+and+noodles.jpeg Recipes - How to glow-up peanut butter noodles - METHOD Prepare prawns by de-heading and deveining. I like to keep the tail shell attached, but it’s entirely up to you if you want to remove this. Use a skewer to pierce the prawns, adding 2-3 per skewer. If you’re cooking on a BBQ, pre-heat the hot plate and then add butter, oil and chilli flakes. Once sizzling, add prawns for 1 minute, turning until they change colour. Alternatively, you can do this is a large fry pan. Sprinkle with parsley and let rest while you make the noodles. Cook the noodles according to the directions on the packet. This usually requires soaking in boiling water for 5 mins but check the instructions on the back of the pack. Prepare the sauce by mixing all the sauce ingredients together in a bowl. Heat oil in a wok, adding noodles and peanut sauce. Stir quickly before noodles get gluggy. Top with prawns, green onions, sesame seeds and parsley (and some extra fresh chilli if you’re feeling spicy!) Serve immediately. https://www.noisyguts.com/recipes-/low-fodmap-spaghetti-bolognese monthly 0.5 2025-07-08 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/20005865-d4e9-4838-bf0a-75df641d6f5a/spaghetti+bolognese.jpg Recipes - Low FODMAP Spaghetti Bolognese - INGREDIENTS Bolognese Sauce (Serves 4) 2 tbsp extra virgin olive oil 1 whole garlic clove, peeled 600g beef mince a tbsp of chopped pancetta 1 x 400g can of plum tomatoes 1 carrot, grated 1 dessert spoon of red wine vinegar (you can swap this and the sugar for 150 ml red wine) 1 dessert spoon of caster sugar 1 tsp or dried basil, or 1 tbsp of chopped fresh basil 250 ml of low-FODMAP vegetable stock made with San Elk or Massel Vegetable Stock Powder, or Urban Forager stock concentrate 1/2 tsp ground nutmeg 1 bay leaf a twist of freshly ground black pepper https://www.noisyguts.com/recipes-/lowfodmapshortbread monthly 0.5 2025-07-02 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/fd27b1ac-f834-470d-98a0-21ee7933e9b4/low+fodmap+shortbread+with+thyme+and+orange.jpeg Recipes - Thyme, orange and chocolate low fodmap shortbread INGREDIENTS 2 tablespoons fresh thyme, chopped 50g raw caster sugar 120g dark chocolate (70%+ dark chocolate), roughly chopped 250g low fodmap plain flour (I used White Wings Gluten-Free All Purpose Flour but the Lo-Fo Pantry Low Fodmap Plain Flour works well if you’re not catering for coeliacs) 100g rice flour finely grated rind of 1 orange 200g butter, diced (I used salted butter because I think it makes the thyme pop more but feel free to choose unsalted butter) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/6dfc0bf1-fd62-4668-9f5d-c22eefdb313c/low+fodmap+shortbread+cookie+dough.jpeg Recipes - Thyme, orange and chocolate low fodmap shortbread - METHOD Preheat the oven to 180C and line 2 baking trays. Use a pestle and mortar to mix the fresh thyme and caster sugar. Divide the thyme and sugar mix - leaving half to use in the dough mix and the remaining half for rolling the dough in. Melt the chocolate in a small bowl (either in the microwave or stovetop). Sift the flours into a mixing bowl. Add half the thyme and sugar mix, orange rind and butter and rub until the mixture resembles coarse breadcrumbs. After 4 minutes, you’ll end up with a dough. Now this stage can get messy. Ultimately, the goal is to “mix” in the hot chocolate to achieve a marbled effect. You can do this by mixing the hot chocolate with a knife or poking holes in the dough and pouring in the melted chocolate. (Clearly when we were taking professional photographs, I was far too genteel and used the poking method so as not to make a mess. But the result was “somewhat marbled”. Just get in there with your hands and mix the choc in!) Shape the dough into 2 logs about 15-20cm each (depending on the size of biscuit you prefer). It’s at this stage where you can choose to halve your dough - some shortbread for now; some for the freezer. If you’re saving some for later, wrap half of the dough in plastic, label and then store it in the freezer. Otherwise, continue with half or the full amount of dough by rolling it up in baking paper and chilling in the fridge for 15 mins. Once firm, you can roll the log into the perfect cylindrical shape and then roll in the remaining herbed sugar. Cut into 1cm slices and place on a lined baking tray(s). At this stage, I sometimes opt to put the uncooked dough back in the fridge if I’ve been messing with it for a while and it’s gotten soft. But if the dough still looks firm, pop it straight into the oven bake for 15-20 minutes or until golden. Transfer to a wire rack to cool. ps. the smaller the biscuit, the less time it will take to cook so start checking your shortbread at 12 mins. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/b3755731-92cd-41a5-a499-9a07543caec5/low+fodmap+shortbread+with+dark+hot+chocolate.jpeg Recipes - Thyme, orange and chocolate low fodmap shortbread - SERVING SUGGESTION These shortbread taste fabulous freshly cooked and served with a gut-friendly hot chocolate or our new gut-friendly five spice aromatic chai. https://www.noisyguts.com/recipes-/lowfodmapsalmonpatties monthly 0.5 2025-04-21 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/72a4e52d-4bdf-47f9-b2ec-2748b9f16f90/low+fodmap+salmon+patties.png Recipes - Low fodmap salmon patties INGREDIENTS 500g salmon, skinless, finely chopped 1 egg, whisked 20g (1/4 cup) Parmesan, grated (40g is the recommended low fodmap serving size) 30g (1/2 cup) panko breadcrumbs (75g is the recommended low fodmap serving size) 1 tbsp lemon juice, freshly squeezed lemon zest 2 tbsp parsley, finely chopped salt and pepper https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/ccdabdaf-ed35-46ae-b057-1a830adab2ad/Salmon+patties+gut-friendly.png Recipes - Low fodmap salmon patties - METHOD Preheat the oven to 200C. Add all ingredients to a bowl and stir gently. Form round patties and set aside. Place patties on a lined tray and bake in the oven for 18 mins (or until golden) Blitzed all sauce ingredients in a food processor and season to taste. Serve with a green or Mediterranean salad. https://www.noisyguts.com/recipes-/low-fodmap-creamy-chocolate-chia-pudding monthly 0.5 2025-03-31 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/2f8bd755-8859-4259-af54-666c25b22227/chia+pudding.jpg Recipes - Low FODMAP Creamy Chocolate Chia Pudding Ingredients (serves 2): 4 tbsp chia seeds 250 ml coconut milk (no inulin) 1 tbsp cocoa powder 2 tbsp maple syrup 1 tsp vanilla extract 1/4 tsp cinnamon https://www.noisyguts.com/recipes-/low-fodmap-chiapies monthly 0.5 2025-03-10 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/24c529a3-e0ec-4626-940a-b0ba71ee4bf5/low+fodmap+chia+pie_raspberry.jpeg Recipes - Low FODMAP chia pies - INGREDIENTS FOR THE BASE: 170g gluten free low fodmap biscuits, blitzed 50g butter, melted FOR THE FILLING: 1.5 cups coconut milk 40g (1/4 cup) white or black chia seeds (I used white) 1 tbsp maple syrup FOR THE TOPPING 46g fresh or frozen raspberries, pureed or 45g mango, pureed and pulp of 2 passionfruit https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/ca5a820f-0690-4977-82fb-4d6c8615c114/low+fodmap+chia+pie+-+mango.jpeg Recipes - Low FODMAP chia pies - METHOD Blitz biscuits in a food processor to a fine crumb. Stir through melted butter. Press into base of spring-form pan (or removeable base). Refrigerate while preparing the pudding layer. I used a small spring-form pan, 12 cm in diameter. For the filling, combine the coconut milk, maple syrup and chia seeds and let sit for 10-15 minutes, stirring occasionally, until the chia seeds swell. Once thickened, pour it over the chilled crust, smooth the top and let set overnight. Before serving, release the pie from the spring-form pan onto a plate. Gently spoon on topping. Choose from a low FODMAP serving size of pureed mango (45g is the recommended low FODMAP serving size) and the pulp of 2 passionfruit (46g is the recommended low FODMAP serving size) or 50g pureed raspberries (1/3 cup is the recommended low FODMAP serving size). Add some fresh mint leaves or edible flowers for decoration. Serves 2-4. https://www.noisyguts.com/recipes-/low-fodmap-picnic-torte monthly 0.5 2025-03-02 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/cdbd7cb4-e8fb-4c7b-a4f6-aee4b94d4b7e/Low+fodmap+brocoli+torte.jpeg Recipes - Low FODMAP broccoli torte - INGREDIENTS 250g broccoli, one medium head, cut into small florets (discard stems). The low fodmap recommended serving size is ¾ cup or 75g per person. This recipe serves 6 so it’s well under the recommended serving size. 2 spring onions, green tops only, sliced. For your reference, 1/3 cup or 32g is the recommended Low FODMAP serving size ½ yellow capsicum, sliced. The recommended low fodmap serving size is 35g or ½ cup. For context, 1 medium capsicum weighs 180g. ½ medium capsicum = 89g (without the core) 2 tbsp garlic-infused olive oil. 1 1/2 cups risotto rice ½ cup white wine 4 cups low fodmap vegetable or chicken stock Salt and pepper 115g parmesan cheese, grated 4 eggs, separated https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/425a79ba-60bf-4b5b-a6d0-7c655e16f410/Low+fodmap+broccoli+torte+for+picnics.jpeg Recipes - Low FODMAP broccoli torte - METHOD Preheat the oven to 180C. Prepare the broccoli. This can take some time, to cut and remove the stems. Steam lightly in microwave, drain. In a large saucepan, gently fry the spring onion tops, capsicum in the oil and butter until soft, about 2 mins. Stir in the rice and cover each grain. Add wine and stir until the liquid is absorbed. Pour in the stock, season well, bring to the boil then lower to a simmer. Cook for 20 minutes on low-ish heat, stirring occasionally to stop from burning on the bottom. Stir in the cheese. Cool for 5 minutes, then check seasoning. This is really the last chance you have to taste-test before the egg yoks and whites go in, so re-check it now. Stir briskly the beaten egg yolks into the rice mix. Add the steamed broccoli florets. Put aside. Whisk the egg whites until they form soft peaks and gently fold into the rice. This takes time, so don’t rush it. Spoon into a lightly greased round cake tin and bake for 1 hour until risen and golden. I used a silicon mold for a more photogenic effect but any 10 inch round deep cake tin will do. Do check on your torte, semi-regularly. After 30 mins, mine was quite golden so I covered it with foil and continued baking. Allow the torte to cool in the tin to ensure it comes out of the mold cleanly. Run a knife around the edge of the tin before upending it onto a serving plate. Garnish with parsley if you like. https://www.noisyguts.com/recipes-/darkchoccookies monthly 0.5 2025-03-02 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/2cafa168-5033-49be-a2b4-c98b82a4cd30/Low+fodmap+cookies.jpeg Recipes - Decadent low FODMAP double choc cookies - INGREDIENTS (makes 12 cookies) 75g (1 cup) rolled oats 60g (1/2 cup) low fodmap plain flour (try the Lo-Fo Pantry range at your local supermarket) 30g cocoa powder, dark and bitter (I use Valrhona for extra richness) ½ teaspoon baking powder pinch salt 1 egg ½ cup coconut oil, melted ¼ cup maple syrup 1 teaspoon vanilla essence ¼ block of 80%+ dark chocolate, cut into small chunks (this saves you from finding dark choc chips) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/f2dc4f24-bb57-41fa-99d6-f934ae79fa30/low+fodmap+choc+cookies.jpeg Recipes - Decadent low FODMAP double choc cookies - METHOD Pre-heat the oven to 175C. Line a tray with baking paper and set aside. Add all of the dry ingredients together in a bowl - oats, flour, cocoa, baking soda and salt. In another bowl, mix together the melted coconut oil, maple syrup, egg and vanilla. Whisk until smooth. Add the wet ingredients to the dry until combined. This is the last time to adjust your mix. If it’s too dry, add an extra tablespoon of coconut oil. Lightly stir in the roughly chopped chocolate. Place tablespoons of cookie dough onto the prepared baking tray and flatten slightly. Bake for 10 minutes, or until soft but set. Let them cool on the tray for a few minutes before transferring to a wire rack. https://www.noisyguts.com/recipes-/bkt monthly 0.5 2025-02-28 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/2e323321-f1fc-46cc-8382-2ddccb272f26/low+fodmap+BKT+salad.jpeg Recipes - BKT: the Low FODMAP BLT glow-up! - INGREDIENTS (serves 4) 180g cherry tomatoes, halved (30 cherry tomatoes) 2 tbsp garlic-infused olive oil 2 tbsp fresh oregano leaves (use 1 tbsp if using dried oregano) 300g kale, washed, de-stemmed and chopped finely 200g bacon, chopped roughly 150g croutons (made from low FODMAP bread of your choice - see below) 1 tbsp mayonnaise 2 tbsp sour cream 1 tbsp fresh chives, finely chopped salt & pepper for seasoning https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/39b2a5cf-4614-441e-9e89-0fe0459cb08b/low+fodmap+bkt+salad+3.jpeg Recipes - BKT: the Low FODMAP BLT glow-up! - METHOD Pre-heat the oven to 120C. Place halved tomatoes on a baking tray, lined with baking paper. Toss through olive oil and oregano. Season with salt and pepper. Cook for 45+ minutes. The reason for baking the cherry tomatoes first is going to become clear once you’ve put the salad together! But these flavour-bullets are going to dance on your tastebuds and make up for the low FODMAP limit of 5 cherry tomatoes per person per meal (ugh!) Halving the tomatoes and baking them definitely makes them go further and intensifies their flavour. While the tomatoes are cooking, fry the bacon bits first - followed by the croutons. You can make the croutons using low FODMAP sour dough or 2 slices of low FODMAP bread (or bread rolls) from Bakers Delight. Leave these aside to cool. Place the chopped kale, tomatoes, bacon, croutons in a bowl and toss well. Season to taste. For the dressing, stir the mayo, sour cream and chives and drizzle on top. Enjoy! https://www.noisyguts.com/recipes-/lowfodmapnuttyvelvetsmoothie monthly 0.5 2025-02-25 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1731312310660-VLW9B9JZCL3WEFPZCUHA/Screenshot+2024-11-11+at+4.03.45%E2%80%AFpm.png Recipes - Low FODMAP Nutty Velvet Smoothie https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1731312298738-GAQYQ3Z5OBU9KCROAFM1/Screenshot+2024-11-11+at+4.04.12%E2%80%AFpm.png Recipes - Low FODMAP Nutty Velvet Smoothie https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1731312299945-P38DP86CSZB9A0JRBVLF/Screenshot+2024-11-11+at+4.03.57%E2%80%AFpm.png Recipes - Low FODMAP Nutty Velvet Smoothie https://www.noisyguts.com/recipes-/low-fodmap-pecan-pie-smoothie monthly 0.5 2025-02-11 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/f089138e-b1ff-49f7-92d4-cbfa2f0e3f0a/Pecan+Pie+smoothie.jpg Recipes - Low FODMAP Pecan Pie Smoothie Ingredients: serves 1 • 50g French Bean Vanilla or Vanilla Plant-Based Superflora • ⅓ ripe banana • 7 pecan halves • 1 tbsp maple syrup • ½ tsp ground cinnamon • 250ml lactose-free milk or almond milk https://www.noisyguts.com/recipes-/low-fodmap-amp-gluten-free-lasagne monthly 0.5 2025-05-22 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/98535b9b-68e9-414d-910c-1cb9a12cc69f/Low+FODMAP+lasagne.jpg Recipes - Low FODMAP &amp; Gluten-Free Lasagne - Ingredients (serves 6): Meat and Sauce 2 tbsp extra virgin olive oil 1 whole garlic clove, peeled 600g beef mince a tbsp of chopped pancetta 1 x 400g can of plum tomatoes 1 carrot, grated 1 dessert spoon of red wine vinegar (you can swap this and the sugar for 150 ml red wine) 1 dessert spoon of caster sugar 1 tsp or dried basil, or 1 tbsp of chopped fresh basil 250 ml of low-FODMAP vegetable stock made with as San Elk or Massel Vegetable Stock Powder 1/2 tsp ground nutmeg 1 bay leaf a twist of freshly ground black pepper https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/a003da52-73eb-4a7c-950f-a6e95cfa6ef3/low+FODMAP+and+gluten-free+lasagne+landscape.jpg Recipes - Low FODMAP &amp; Gluten-Free Lasagne - Construction and baking Cover the bottom of the bottom of an oven-proof serving dish with half the meat. Cover this with with half of the sliced pumpkin. Add the remaining meat sauce. https://www.noisyguts.com/recipes-/low-fodmap-surf-and-turf-skewers monthly 0.5 2025-01-17 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/d701ed79-0858-493a-a186-8bdf02a9ae1f/low+fodmap+surf+and+turf+skewers.jpeg Recipes - Low FODMAP surf &amp; turf skewers - INGREDIENTS 24 large raw prawns, peeled but with tails intact 300g rump or sirloin steak, sliced thinly bamboo serve skewers, soaked overnight in water cucumber slices, to serve mint leaves, to serve, mixed lettuce leaves, to serve MARINADE 300ml coconut milk 2 lemongrass stalks, finely chopped 6 kaffir lime leaves, finely chopped 2 long red chillies, finely chopped 2 teaspoons brown sugar 1 lime, juice & zest 2 tbsp fish sauce 2 tbsp peanut oil ps. Don’t panic! Coconut milk (sorbitol), lime (fructan), chilli (fructose) and fish sauce (mannitol) all have low fodmap serving sizes. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/476db027-bd41-4c48-b11e-dcc23d9a92fe/low+fodmap+skewers.jpeg Recipes - Low FODMAP surf &amp; turf skewers - METHOD Pre-soak the bamboo skewers in water for an hour (or overnight, depending on how much time you have available). Add the coconut milk, lemongrass, lime leaves and chilli to a small saucepan over low heat and simmer for 10 minutes to infuse the flavour. Cool. Transfer to a food processor with the remaining marinade ingredients and process until well blended. Divide the marinade into 2 bowls, adding the beef and prawns separately. Toss well to coat. Cover and leave to marinade in the fridge for 1 hour. Pre-heat the BBQ grill to a high heat. Thread prawns and beef onto separate skewers. Cook for 2 minutes each side or until just cooked. Serve with cucumber, mint leaves and lemon wedges. https://www.noisyguts.com/recipes-/low-fodmap-kiwi-vanilla-glow-smoothie monthly 0.5 2025-02-18 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/d1593ee1-617e-4599-9c0a-a6bcf65d3b0e/Kiwi+glow.jpg Recipes - Low FODMAP Kiwi Vanilla Glow Smoothie INGREDIENTS 2 kiwi fruit, peeled 1/2 firm medium banana or ⅓ ripe banana 50g French Bean Vanilla Superflora gut health shake 1 tsp maple syrup 1/4 cup lactose-free yoghurt 250ml lactose-free milk https://www.noisyguts.com/recipes-/low-fodmap-chocolate-swirl-amp-pavlova-with-raspberries monthly 0.5 2025-01-02 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/20ac947c-56d8-4def-8859-55dc347f4aa3/low+FODMAP+dessert+of+pavlova+with+chocolate+and+raspberries.jpg Recipes - Low FODMAP Chocolate Swirl Meringues with Raspberries - INGREDIENTS 6 egg whites 220g caster sugar 180g light brown muscovado sugar 50g 70%+ dark chocolate, melted (30g is the recommended Low FODMAP serving size) lactose-free cream (if you don’t have access to lactose-free cream and don’t want to make your own, 1/2 cup is the recommended Low FODMAP serving size for regular cream) fresh raspberries (1/3 cup is the recommended Low FODMAP serving size) This recipe makes 10 meringues, depending on their size. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/2d6d389c-5503-4d39-bf0d-e51767457ea4/Low+fodmap+chocolate+meringue.png Recipes - Low FODMAP Chocolate Swirl Meringues with Raspberries - METHOD Pre-heat the oven to 120°C/100°C and line 2 trays with baking paper. Set aside. Put the egg whites and both sugars in a large heatproof bowl set over a pan of barely simmering water. Whisk the egg whites and sugar by hand, over the heat, until the sugar starts to dissolve. Don’t let the mixture get too hot. You may have to remove it momentarily if it gets too warm. Once the sugar has dissolved, you can then use an electric beater to whisk vigorously until you have a smooth, thick and glossy meringue. Continue whisking until the mixture cools (about 7-10 mins). Melt the chocolate gently over the simmering pot of water (or in the microwave). While you may be tempted to fold it directly into your meringue mixture - DON’T! You’ll get better results if you spoon a tablespoon of the chocolate around a mixing bowl. Then add a very large spoonful of the meringue (adjust the amount depending on the size you’re after) and fold in the chocolate artfully to get a decorative swirl. Without fussing too much, spoon the mound of meringue onto a baking sheet and make a small dip in the middle of each meringue. If you overwork this step, the whole meringue will turn brown which ruins the effect of the swirl. Bake in the oven for 1 hour, turn off the oven and leave inside to cool for 3-4 hours (preferably overnight). If you have any leftovers, the shells should keep in an airtight container for up to 3 days. Serve with lactose-free cream and fresh raspberries. https://www.noisyguts.com/recipes-/low-fodmap-choc-avo-banana-smoothie monthly 0.5 2025-01-21 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/4c57259f-10a4-46b8-b584-1436614f1b84/portrait+choc+smoothie.png Recipes - Low FODMAP Choc, Avo and Banana Smoothie - INGREDIENTS 50g Superflora Rich Cocoa Chocolate (or Superflora Plant-based Chocolate for a vegan option) 1/3rd medium-sized banana (firm, peeled). Choose a firm/just ripe banana, with no brown spots to minimise fructan content) 1 teaspoon almond butter (or peanut butter) 1 teaspoon maple syrup 20g avocado (about 3 tablespoons is the recommended Low FODMAP serving size) 200ml lactose free milk (or almond milk if you're wanting a vegan option) 1 tablespoon dark cocoa https://www.noisyguts.com/recipes-/low-fodmap-mediterranean-salad monthly 0.5 2024-12-14 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/7e5c967c-c975-43aa-85e4-120477420c8f/Mediterranean+low+FDOMAP+salad+in+a+big+serving+dish+with+extra+olives.jpg Recipes - Low FODMAP Mediterranean Salad - Ingredients (serves 1) Salad: 40g feta cheese 75g cucumber (diced) 1 cherry tomato ¼ red pepper fresh herbs 1 cup of Cos lettuce, 3 black olives, 1 cornichon ¼ teaspoon capers (chopped) Dressing: ¼ tbsp red wine vinegar ½ tbsp extra virgin olive oil dressing https://www.noisyguts.com/recipes-/lowfodmap20green20beans20with20almonds monthly 0.5 2024-12-12 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/2543e11e-3c13-429e-bec3-8b102c104d63/green+beans+and+almonds+makes+a+delightful+low+FODMAP+side+dish.jpg Recipes - Low FODMAP Sautéed Green Beans with Almonds - Ingredients (serves 4 as a side-dish): 300g green beans 40g flaked almonds 2 tablespoons of extra olive oil garlic clove - whole and peeled* https://www.noisyguts.com/recipes-/peppermint-fudge monthly 0.5 2024-12-14 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/72801e5b-3ad4-4c32-943a-7f8ca3973d2f/low+fodmap+choc+mint+fudge+for+IBS+and+sensitive+tummies.png Recipes - Peppermint fudge INGREDIENTS 395g lactose-free condensed milk 300g dark chocolate, 70%+ (I used 80% because I LOVE dark chocolate) 8g peppermints (I blitzed 2 peppermints in a food processor until powdered or you could crush the peppermints in a mortar and pestle). DECORATIONS (optional) white chocolate freeze-dried strawberries, cherries or raspberries https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/57b064c5-fb40-4db2-ac66-1069c53e83d9/tray+of+low+fodmap+IBS+fudge.png Recipes - Peppermint fudge - METHOD Line a tray with baking paper. I used a rectangular shape (37.5cm x 25.5cm x 3cm ). In a double-boiler over medium heat, combine the dark chocolate and condensed milk. Heat until melted and stir until smooth. Stir in the peppermint. Spoon into the prepared tray and use a spatula to smooth the surface. Add decorations, if desired. I used 10g of white chocolate and freeze-dried strawberries for some extra glamour. Refrigerate for 2 hours, then cut into squares. https://www.noisyguts.com/recipes-/lowfodmapcocktailrecipes monthly 0.5 2025-11-27 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/52132e10-a010-472e-a8bb-732945264149/IBS+and+alcohol+-+low+fodmap+cocktails.jpg Recipes - Low fodmap cocktails &amp; mocktails - Moscow Mule Serves 1 One shot (30ml) of vodka (we used gluten-free vodka from Australian company Ampersand Projects) Juice of ½ lime 1 dessert spoon powdered sugar (pure icing sugar ) 150 ml ginger beer* lime wedge mint leaves 3 ice cubes Add ice cubes, lime juice, vodka and powdered sugar to a shaker and gently shake. Pour into a tall glass. Top up with ginger beer and gently stir with stirrer or straw. Garnish with lime wedges and mint leaves. *Choose a ginger beer sweetened with good old cane sugar rather than high fructose corn syrup or agave syrup, which are high in FODMAPs. We used Bundaberg Ginger Beer. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/83ed9e29-d976-4b16-bab8-c3876fdb25a6/Low+fodmap+blueberry+mojito.png Recipes - Low fodmap cocktails &amp; mocktails - Blueberry Mojito Serves 2 1 cup (125g punnet) fresh blueberries 10-12 fresh mint leaves ½ lime cut into round wheels 2 tsp sugar syrup (I made my own) 1 lime, juiced (1 tbsp is the recommended Low FODMAP serving size) 60g vodka (optional) Crushed ice Sparkling water or soda Divide and layer cut lime wheels, mint leaves and blueberries between two glasses. Add the syrup, lime juice and vodka (if using) into the glasses and add ice, along with soda or sparkling water. Garnish with a lime wheel or wedges or blueberries and mint leaves. If you want to achieve a really rich colour (as seen in the pic), soak the blueberries in the syrup, lime juice and vodka overnight and then proceed with the recipe. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/8e531401-4a2d-486c-828c-f0e47f8b038e/Low+fodmap+hibiscus+and+cranberry+punch.png Recipes - Low fodmap cocktails &amp; mocktails - Hibiscus & Cranberry Punch Serves 4+ 2 tablespoons hibiscus tea leaves 500ml (2 cups) boiling water 250ml (1 cup) cranberry juice (Low FODMAP up to 100ml per serving) 125ml (½ cup) pomegranate juice (Low FODMAP up to 125ml per serving) 500ml (2 cups) soda water or sparkling water Fresh pomegranate arils (for garnish) Lime slices and fresh mint leaves (optional, for garnish) Ice cubes In a heatproof jug, steep the hibiscus tea leaves in 500ml of boiling water for 10 minutes. Strain and let the tea cool completely. (ps. Don’t be tempted to let the tea steep overnight as the tea will eventually dull in colour and go grey-ish). In a large pitcher, combine the cooled hibiscus tea, cranberry juice, and pomegranate juice. Stir well. Just before serving, add soda water for a fizzy kick. Stir gently to combine. Serve over ice in tall glasses, garnished with fresh pomegranate arils and lime slices. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/4eba4e6f-5ef6-42ad-9e60-f8c75298a6d5/Low+fodmap+lemon+fizz.png Recipes - Low fodmap cocktails &amp; mocktails - Lemon Fizz This is adapted from a recipe in The Savoy Cocktail Book first published in the 1930s. The same recipe actually appears three times under different names - Gin Fizz, Tom Collins and Southside Cocktail. We cut the gin down a little from a glass to two shots to suit modern tastes and sensitive tummies - and found it to be a winner. Serves 1 Juice of half a lemon Double shot of gin (we used an award-winning, Western Australian Gin - 1829 Gin from Old Young’s) ½ tbsp powdered sugar (pure icing sugar) plus a little extra to decorate the glass Ice cubes A spritz of soda water Run the cut lemon around the rim of a chilled glass. Then dip the glass it in a saucer of icing sugar to create a ‘snowy’ edge. Add the lemon juice, gin, ½ tbsp icing sugar and a couple of ice cubes to a shaker. Shake vigorously then strain into the glass. Top up with a spritz of soda water and garnish with a lemon twist or a couple of mint leaves. Make the twist by using a vegetable peeler to remove a long strip of zest. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/41851bd5-fe0a-4681-9fdf-c99afb2055e3/IBS+low+fodmap+cocktails.jpg Recipes - Low fodmap cocktails &amp; mocktails - Raspberry Cocktail Serves 2 2 shots (60 ml) gin ⅓ cup of raspberries - (plus 2 to serve) 2 glasses of white wine, not too sweet - an unoaked Chardonnay or a Semillon Sauvignon Blanc work well Ice cubes Spritz of soda water Slightly bruise the raspberries and add the gin. Cover and place in the fridge for 2 hours. Strain the pink stained gin into a shaker. Add ice cubes and 2 glasses of wine - shake - and pour through strainer pour into glasses. Add a splash of soda water and a raspberry to each glass. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/0f7b0a42-f35b-4039-833b-aaca772f5a56/Non-alcoholic+fruit+punch.png Recipes - Low fodmap cocktails &amp; mocktails - Summer Berry Punch 4 strawberries, hulled and halved (per glass) 3 raspberries (per glass) 1 cherry, pitted (per glass) 2 tsp sugar syrup (I made my own using white sugar and water) Lemon slices (as much as you like) Fresh mint leaves for decoration Soda water (enough to fill your glass or punch jug) Add the strawberries, raspberries and cherries, along with a generous handful of lemon slices to a large jar or pitcher. Optional: Soak the fruit overnight in sugar syrup in the fridge to infuse the punch with vibrant colour and flavour. Just before serving, pour in chilled soda water and stir gently to combine. Serve in tall glasses with lemon wedges, strawberries, and mint for a festive finish. https://www.noisyguts.com/recipes-/granolacups monthly 0.5 2025-01-29 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/846e43ad-817c-4363-9d5f-7fe2ea7427f8/Screen+Shot+2024-06-12+at+5.21.13+pm.png Recipes - Granola cups INGREDIENTS For the granola cups: 150g (2 cups) rolled oats 75 g (½ cup) nut butter (I used 5 nut butter, but you could use peanut butter or almond butter and still fit under the recommended low fodmap serving sizes) 115g (½ cup) maple syrup 20g (2 tbsp) coconut oil For the toppings: lactose-free yoghurt (if using coconut yoghurt check it doesn’t contain inulin or chicory root) raspberries (the recommended low fodmap serving size is 58g or 1/3 cup) strawberries (the recommended low fodmap serving size is 65g or 5 medium fruits) kiwifruit (green or gold) The good news is that the granola cups are small so they really don’t fit in a lot of fruit, so it will be hard for fodmap stacking to occur! https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/5265cede-c10f-4401-a8df-baac9448b751/Screen+Shot+2024-06-12+at+5.23.11+pm.png Recipes - Granola cups - METHOD Combine the peanut butter, maple and coconut oil in a bowl and microwave for 1 minute. Combine with the oats in a large bowl. Mix well. This step is easier with the warmed butter, maple and oil but it will still need a large spoon to mush it all together. Grab a muffin pan and lightly grease six muffin holes with coconut oil. This is an important step as this will help you get the granola cups out of the pan later. I used 2 x 6-hole silicon muffin trays and mine were easy to remove with a little loosening. Split the granola filling evenly between the six muffin holes. Next, use a spoon to shape the granola into little cups, forming a hollow middle (which is where your yoghurt and toppings will eventually go). This process feels a bit like making a cheesecake base. It takes a while for the oat mixture to come together into the required shape, but it does. Just be patient! Bake the granola cups in the oven for 15 minutes at 180C. You’re looking for the edges to be slightly golden. Cool in the trays for 30 mins before attempting to remove them from the muffin pan. If you don’t wait until they cool, they’re more likely to break. When they are ready to be removed from the muffin pan, gently slide a butter knife along the edges of the cups, to loosen them. Fill with dairy-free yoghurt (I love Coyo and Cocobella) and top with kiwifruit, strawberries, raspberries or blueberries. https://www.noisyguts.com/recipes-/vegetable-salad monthly 0.5 2024-12-27 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/3fd7df59-59d5-4a76-803f-ac9afcd65b72/salad+portrait.jpg Recipes - Roasted rainbow veggie salad - INGREDIENTS (serves 4 as a side-dish): 1 x bunch, baby carrots (we used heirloom carrots to add even more colour to the dish) 1 x medium sweet potato, chopped into chunks (1/2 cup or 75g is the recommend low fodmap serving size per person. A medium sweet potato weighs approx. 150g) 4 x medium potatoes, peeled or scrubbed and chopped into chunks 2 x small parsnips, chopped lengthways 1 x corn cob, cut into 4 slices (1/2 cob or 38g is the recommended low fodmap serving size) ½ x medium zucchini, sliced on an angle (1/3 cup or 65g is the recommended low fodmap serving size per person) ½ x small red capsicum, sliced lengthways (1/3 cup or 43g is the recommended low fodmap serving size per person) ½ x small yellow capsicum, sliced lengthways (35g is the recommended low fodmap serving size per person) ½ x small orange capsicum sliced lengthways (1/4 cup or 38g is the recommended low fodmap serving size per person) 6 x green beans, top and tail (15 beans or 75g is the recommended low fodmap serving size per person) 6 x small broccoli heads (3/4 cup or 75g is the recommended low fodmap serving size per person) 4 tbsp garlic-infused olive oil 1 tbsp ginger, grated 1 tbsp maple syrup Microherbs for decoration https://www.noisyguts.com/recipes-/chickenandcornsoup monthly 0.5 2024-12-14 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/9e66f8ca-39ae-429b-b6a8-ff76d21c8600/Screen+Shot+2024-06-30+at+11.53.45+am.png Recipes - Chicken and corn soup INGREDIENTS FOR POACHING THE CHICKEN 1 tbsp lemon grass, chopped 2 tbsp ginger, sliced 6 peppercorns 400g chicken thigh fillets (an average chicken thigh weighs in at about 150g, so this recipe uses 2. But given that proteins like chicken do not contain fodmaps, you don’t need to be exact. In fact, you can ramp this up or down to suit yourself). FOR SOUP 3 spring onions, green tops only, sliced 2 coriander stems, chopped finely 2 tbsp ginger, grated 1 tbsp lemon grass, grated (or finely sliced) 2 tbsp, garlic-infused olive oil (make your own by following our recipe or use store-bought) 120g creamed corn (60g is the recommended low fodmap serving size) 150g corn kernels drained (75g is the recommended low fodmap serve) 4 cups low fodmap stock (San Elk, Urban Forager and Massel have options that are low FODMAP and gluten-free) 2 tbsp gluten-free soy sauce (2 tbsp or 42g is the recommended low fodmap serving size) 2 tbsp fish sauce (2 tbsp or 44g is the recommended low fodmap serving size) 1 tbsp cornflour (add to 2 tbsp water to create a slurry) 1 egg, beaten fresh coriander leaves, chopped fresh basil or Thai basil leaves, chopped https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/fbb135f2-ef12-47eb-8215-096116e7b4a6/Screen+Shot+2024-06-30+at+11.53.52+am.png Recipes - Chicken and corn soup - METHOD Start by poaching the chicken first in water with lemon grass, ginger and peppercorns. Cook over a low-medium heat and simmer, uncovered, for 30 minutes. Turn off heat. Strain so as to reserve the stock and the chicken (discard the ginger mixture). When cool enough to handle shred the chicken meat. Put aside. Heat the oil in a large sauce pan and add the spring onions, coriander, lemon grass and ginger until sizzling and aromatic. Add in the creamed corn and kernels, along with the chicken stock. Cook for 15 minutes to develop the flavour. Season by adding the soy and fish sauces. Because this recipe serves 4, you can add more soy or fish sauce to season as long as you don’t go above the fodmap allowance listed in the ingredients section. Once you’re happy with the seasoning, add in the cornflour slurry to thicken. Increase the heat and slowly stir in the beaten egg with a fork. Serve with fresh coriander leaves, sliced chilli or sliced spring onions (green tops only) https://www.noisyguts.com/recipes-/low-fodmap-coconutandzestylimeproteinballs monthly 0.5 2024-12-14 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1e657073-e025-46cf-b425-7c5bc993ef86/protein+balls+with+fibre+supplement+ibs.png Recipes - Low FODMAP Coconut and Zesty Lime Protein Balls - INGREDIENTS 2 cups shredded or desiccated coconut 1/2 cup Superflora French Bean Vanilla or Plant-based Vanilla gut health shake 1 lime, juice and zest 1/4 cup maple syrup 1/4 cup coconut oil, melted 1 tsp vanilla essence extra coconut and/or lime zest for rolling https://www.noisyguts.com/recipes-/chickensatay monthly 0.5 2024-12-14 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/899d3c12-31fb-44ed-87f9-8c8b4379fe14/Screen+Shot+2024-06-30+at+12.10.39+pm.png Recipes - Low FODMAP Chicken Satay Skewers INGREDIENTS ½ cup (135g) peanut butter 5 tbsp (45ml) soy sauce (up to 42 g or 2 tbsp is the recommended low fodmap serving size) 2 tbsp brown sugar 2 tbsp fresh lime juice and zest (use more if desired) 2 tsp ginger, grated 1 small red chilli, finely sliced (or 1 tsp chilli flakes) 240ml coconut milk (60g or ¼ cup is the recommended low fodmap serving size) 1 tbsp fish sauce (optional) - Ayam Fish sauce is gluten-free SKEWERS garlic-infused olive oil 6-8 chicken thighs 2 tbsp sesame seeds, black or white 1 spring onion, green tops only coriander leaves https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/9adc0e33-bd62-4a61-a7b9-0375a1b51376/Screen+Shot+2024-06-30+at+12.10.31+pm.png Recipes - Low FODMAP Chicken Satay Skewers - METHOD Make the sauce – in a medium saucepan, combine the peanut butter, soy, sugar, juice, ginger and chilli flakes. Stir over low heat until the ingredients are well mixed. Add the coconut milk and stir slowly. Simmer on low heat. Allow the sauce to thicken slightly (about 5-10 minutes). Taste the sauce and adjust the seasoning if desired – add more lime, zest, ginger & chilli to increase intensity. Prepare the chicken by cutting it into cubes, brushing with garlic-infused olive oil and placing 5-6 pieces onto skewers. Next, preheat your grill or BBQ. Transfer the skewers to the grill and allow them to cook for 20-30 minutes, rotating the skewers every 3-4 minutes to ensure the chicken doesn’t burn. Once the chicken is cooked, remove from the grill and top with satay sauce. Garnish with the green tops of spring onions, sesame seeds (black or white) and coriander leaves. Serve with white, red, green or black rice. https://www.noisyguts.com/recipes-/quinoasalad monthly 0.5 2024-12-14 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/86267d87-9957-4fc0-8dda-8afcb0629946/Screen+Shot+2024-06-12+at+5.26.27+pm.png Recipes - Low FODMAP Quinoa Salad INGREDIENTS 180g (2 cups) tri-coloured quinoa, cooked according to the manufacturer’s instructions (if you’re worried about your quinoa being bitter, soak it overnight in water and a tablespoon of yoghurt) 60g frozen peas (15g is the recommended low fodmap serving size) 150g continental cucumber (75g is the recommended low fodmap serving size) 1 spring onion, green tops only 1-2 small red chillies 2 tbsp chopped fresh mint 2 tbsp olive oil 2 tbsp lime juice and zest 1/2 pomegranate, seeds only (45g or 1/4 cup is the recommended low fodmap serving size) generously season with salt and pepper wedges of lime to serve decorate with toasted pepitas, if desired https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/f011a98d-5c8a-4dfa-a1c0-00aebe314c49/Screen+Shot+2024-06-12+at+5.26.43+pm.png Recipes - Low FODMAP Quinoa Salad - METHOD In a large bowl, gently mix all the ingredients together except the pomegranate and lime. Once combined, add pomegranate and lime. Season generously https://www.noisyguts.com/recipes-/chickenlettucecups monthly 0.5 2024-12-14 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/bdac4dbe-c84e-4b75-a471-c8c3f73313f4/Screen+Shot+2024-06-30+at+12.18.20+pm.png Recipes - Low FODMAP BBQ Chicken Lettuce Cups INGREDIENTS low fodmap BBQ sauce (I used Fody’s Maple BBQ sauce) 2 tsp macadamia oil or garlic-infused olive oil 500g chicken breast fillets (or thighs), thinly sliced 100g black or white rice noodles 1/4 red cabbage, shredded 2 carrots, peeled, cut into matchsticks 110g (2 cups) trimmed bean sprouts 1 tbsp fresh lime juice 2 tsp salt-reduced gluten-free tamari 1 small red chilli, deseeded, finely chopped 1 tsp brown sugar 8 iceberg lettuce leaves Fresh mint leaves, to serve https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/7e0a2fd3-691f-425a-aba3-34338c721f9d/Screen+Shot+2024-06-30+at+12.18.13+pm.png Recipes - Low FODMAP BBQ Chicken Lettuce Cups - METHOD Coat chicken in Fody’s maple BBQ sauce. Set aside for 10 minutes to marinate. Meanwhile, cook the noodles following packet directions or until al dente. Drain. Heat a large wok over high heat. Stir-fry chicken, in 2 batches, for 5 minutes or until golden and cooked through. Transfer to a bowl. Spray the wok with a little oil. Stir-fry the cabbage and carrot over medium-high heat for 2 minutes. Combine the lime juice, tamari, chilli and sugar in a small bowl. Stir until sugar dissolves. Place the noodles, vegetables, bean sprouts and chicken in a bowl. Toss to combine. Divide among lettuce leaves. Top with fresh mint leaves and drizzle with lime dressing. https://www.noisyguts.com/recipes-/low-fodmap-spicy-chicken-wraps-with-citrusy-salad-amp-green-dressing monthly 0.5 2025-03-02 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/49ea9271-5f82-49b4-9a7f-2e4e10258060/chicken+and+green+sauce.jpg Recipes - Low FODMAP Spicy Chicken with Citrusy Salad &amp; Dreamy Green Dressing Ingredients (serves 4): Marinated chicken strips 500g of chicken tenderloins or breasts cut into strips ¼ tsp cumin ¼ tsp coriander ¼ tsp ginger ¼ tsp cinnamon ¼ tsp cayenne pepper 1 tbsp extra virgin olive oil juice of half a lemon 1 tbsp maple syrup https://www.noisyguts.com/recipes-/pumpkinwithyoghurtandpinenuts monthly 0.5 2024-12-14 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/9e3c2177-5494-4b51-bc05-09be372e1d01/Screen+Shot+2024-06-30+at+11.43.45+am.png Recipes - Pumpkin with yoghurt sauce &amp; pine nuts INGREDIENTS 300g Jarrahdale pumpkin, peeled (up to 75g is the recommended low fodmap serving size) 1 tbsp garlic-infused olive oil Salt and pepper LEMON YOGHURT SAUCE 1/2 cup lactose-free Greek yoghurt 1 tbsp lemon juice 1 tbsp garlic-infused olive oil Salt and pepper to taste GARNISHES 2 tbsp pine nuts, lightly toasted for an added depth of flavour Coriander leaves do not contain fodmaps, you don’t need to be precise https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/057cf1d5-ad5e-4552-87c8-2f748829a30e/Screen+Shot+2024-06-30+at+11.43.52+am.png Recipes - Pumpkin with yoghurt sauce &amp; pine nuts - METHOD Mix sauce ingredients together and let flavours develop while the pumpkin is cooking. Cut pumpkin into cubes. Toss well in olive oil and seasonings. Spread on try and roast in medium oven for 10 minutes. Turn and continue cooking until roasted, but not mushy – about 20-25 minutes in total. Pile the pumpkin onto a plate, drizzle with yoghurt sauce and garnish with toasted pinenuts and coriander leaves. https://www.noisyguts.com/recipes-/fodmap-friendly-feasts-for-christmas monthly 0.5 2025-12-11 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/3f7e9f94-49af-4596-b659-d2613fa1946d/Turkey+at+Christmas.jpg Recipes - Low-FODMAP feasts for Christmas Day - Roast Turkey Some of us want to keep Grandma happy and go for turkey and all the trimmings even if it is 40 degrees outside. This one is for you! Unsurpringly, we head to the UK and Delia for inspiration on the turkey recipe, but we’ve tweaked the stuffing and swapped sprouts for green beans. You will be familiar with the roast potatoes. We have given a slight twist to the carrots. The bean and carrot recipes are low in fomaps, but do have butter and oil. If too much fat (or Christmas stress) is a trigger for your gut-symptoms, just keep them plain and simple. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/2860d1fe-4d22-493a-99b3-04352ed1bfd6/Stuffing+balls.jpg Recipes - Low-FODMAP feasts for Christmas Day - Method: Pre-heat the oven to gas mark 7, 425°F (220°C). Ensure the turkey is at room temperature and also the stuffing. This can be made the night before by simply adding all the dry ingredient together, stirring and then mixing through the chopped herbs. Melt the butter and mix through the wet ingredients. Delia recommends stuffing the bird. We’ve found that we can speed up overall cooking times by cooking the stuffing in a separate dish. The choice is yours (and may depend on oven space). Little stuffing rolls wrapped in streaky bacon are also a delicious option. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/817447d2-9cc4-4e91-b22d-890826cb8389/Low+FODMAP+roast+potatoes+for+Christmas.jpg Recipes - Low-FODMAP feasts for Christmas Day - Method: Pre-heat the oil in a baking tray in an oven at gas mark 7, 425°F (220°C). Chop the potatoes into big even chunks and place in a pan. Pour over boiling water and parboil for 7 minutes. Drain the potatoes and let them steam dry for a couple of minutes. Return to the pan and replace the lid and hold it in place whilst you give the potatoes a really good shake to roughen them up. Get your oven glove ready and remove the tray from the oven and place over a medium heat on the hob. Gently, add the potatoes. Tip the tray to allow you to spoon hot oil over all the potatoes then return them to the oven to roast for 45 to 55 minutes. Turn them half way through. Serve immediately. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/a5c7464d-b75c-43da-b2f0-a1572cacc28f/Low+fodmap+gravy+for+Christmas.jpg Recipes - Low-FODMAP feasts for Christmas Day - Gravy Ingredients: Juices from the turkey 4 cups of stock - we recommend using San Elk low fodmap stock powder to make the stock Optional - swap one cup of stock for white wine 1 heaped tablespoon of corn flour https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/68ebc299-3713-40a6-af61-691a8c7fcd85/Christmas+Carrots.jpg Recipes - Low-FODMAP feasts for Christmas Day - Ingredients: 50 ml of water 1 and 1/2 tablespoons of caster sugar or maple syrup 1 tablespoons of peeled and grated ginger 20g butter zest and juice of half a lemon 450g well scrubbed baby carrots 1 tablespoon of chopped fresh mint https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/45e492fd-1dd1-471d-b7e3-a4f2cea7988a/Christmas+low+FODMAP+green+beans+and+almonds.jpg Recipes - Low-FODMAP feasts for Christmas Day - Sauteed Green Beans with Almonds Ingredients: 450g green beans 55g flaked almons 3 tablespoons of olive oil (garlic infused if you have it) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/68b3a6a3-c564-46ab-a248-669bfa8cc0e3/pavlova+for+christmas.jpg Recipes - Low-FODMAP feasts for Christmas Day Ingredients: Use egg white and caster sugar in a 2:1 ratio. Each egg white typically weighs 33g, but weigh your eggs and use double the weight of sugar. 198g or 6 egg whites 396g caster sugar 1½ teaspoon lemon juice 400ml lactose-free double cream berries - see below https://www.noisyguts.com/recipes-/lemonchickensoup monthly 0.5 2024-12-14 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/c40b58c2-4062-4034-b884-80e6e5ba8ee3/Screen+Shot+2024-06-30+at+11.33.22+am.png Recipes - Lemon chicken soup INGREDIENTS 4 cm ginger, peeled and grated 2cm fresh turmeric, peeled and grated 6 fresh coriander stems, finely chopped 2 spring onions, green tops only ½ long red chilli, deseeded (recommended low fodmap serving size is 1 medium chilli or 28g) 1 tbsp garlic-infused olive oil (see our recipe if you want to make your own) 4 cups low fodmap chicken stock ( Elk, Massel and Urban Forager have low FODMAP and gluten-free options) 1 cup coconut milk, canned (1/4 cup or 60g is the recommend low fodmap serving size) 1 x lemon, juiced 1 tbsp coconut sugar (4g or 1 teaspoon is the recommended low fodmap serving size) 1 tbsp fish sauce (optional) 300g skinless chicken thigh fillets, cut into cubes (an average chicken thigh weighs in at about 150g, so this recipe uses 2. But given that proteins like chicken do not contain fodmaps, you don’t need to be exact). https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/c993dccc-f2ca-451c-be43-fbb8583c3871/Screen+Shot+2024-06-30+at+11.33.22+am.png Recipes - Lemon chicken soup - METHOD Peel, chop, grate and cut ginger, turmeric, coriander, spring onions and chilli and fry lightly in garlic-infused olive oil. This is the crux of the dish and your chance to pack in the flavour. The house will smell AMAZING! Add the stock and cook on a low heat for 15 mins, until flavour develops. Add coconut milk, lemon juice, sugar and fish sauce (if desired) and continue cooking for another 15 mins. Adjust the seasoning now – by adding extra lemon, zest, sugar and fish sauce. Once the soup base is seasoned to your liking, add chicken cubes (add rice – see version 2 below) and cook for 15 mins. Garnish with extra coriander and sliced spring onion before serving. Variation 1: If you’re looking for a thicker soup, add 4 tablespoons of white rice when you add the chicken. Variation 2: Looking to turn this into a more filling meal? Serve over rice with steamed Asian greens. Wombok, choy sum, and bok choy all have generous low fodmap serving sizes. nb. while I understand that we’re all looking for shortcuts in the kitchen, just take note to use store-bought garlic-infused olive oil sparingly. Too much in this recipe can overpower all else. https://www.noisyguts.com/recipes-/carrot-orange-amp-ginger-soup monthly 0.5 2025-03-15 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/ba5383d4-444d-4716-9b75-cbdb39bbc553/carrot%2C+ginger+and+orange+soup.jpg Recipes - Low FODMAP Carrot, Orange &amp; Ginger Soup - Ingredients (serves 4): 1 kg of carrots 1 orange a 1 cm knob of ginger 1 garlic clove chopped parsley 2 tbsp extra virgin olive oil 1 litre of vegetable stock - we love San Elk low FODMAP & gluten-free vegetable stock powder salt and pepper For additional protein, add shredded steamed chicken breast or cannellini beans (a low FODMAP serve is 1/3 cup of drained beans). https://www.noisyguts.com/recipes-/condensed-milk monthly 0.5 2024-12-14 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/7d80c93c-0aac-49fb-be70-8d6305a62aa2/Screen+Shot+2024-06-12+at+4.57.25+pm.png Recipes - Ooey, gooey condensed milk FROM SCRATCH INGREDIENTS 4 cups (1 litre) lactose-free milk (Want to make your own? Read this ) 1 2/3 cups (380g) white sugar METHOD 1. Place the ingredients in a medium-large saucepan and stir to combine. Use the same wooden spoon as you might to make an old-fashioned custard. At this point, I would set a timer on your phone to go off every 15 minutes for the next 2 hours, just in case you get distracted. 2. Place the saucepan over a low heat and stir intermittently. What does “low” heat mean? On my induction stove-top, I started on the lowest level (1 out of 10) but settled on a low to medium heat (3 out of 10) because it was taking a-g-e-s… 3. Depending on the milk you've chosen (I chose lactose-free dairy milk), the liquid will change colour as it condenses and thicken over time. Like custard, wait until it is able to coat the back of a spoon. 4. If, after 2 hours, the mixture still looks like milk, increase the heat a little and keep going. But don’t run out of patience and turn the heat up too much! Patience is a heavenly virtue. 5. Once the milk coats the back of the spoon, take it off the heat and allow it to cool. It will thicken further as it cools. Let the condensed milk come to room temperature before transferring it to an airtight glass container. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/3a729daa-19f7-4c65-abb0-a8aa713718f8/Screen+Shot+2024-06-12+at+4.57.14+pm.png Recipes - Ooey, gooey condensed milk - Non-cook condensed milk If you don’t have 2.5 hours to supervise barely simmering milk, try this method. To make condensed milk low in lactose, you need to add lactase drops, which will break down the lactose into glucose and galactose, making it easier to digest. You can buy these from your local pharmacy. Here's a step-by-step process: Determine the quantity: Measure the amount of condensed milk you are treating. Calculate drops needed: For every cup (240 ml) of condensed milk, start with 7-10 drops of lactase enzyme. Follow the manufacturer’s instructions for best results. Mix and refrigerate: Add the lactase drops to the condensed milk and stir thoroughly. This is harder to achieve than it sounds because the milk is incredibly thick so persist. Let the mixture sit in the refrigerator for at least 24 hours to allow the enzyme to break down the lactose fully. If you’re not sure that the chemical reaction is complete, you can always test this using a dip-stick. https://www.noisyguts.com/recipes-/chicken-salad monthly 0.5 2024-12-14 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1f5e249f-26eb-462a-898b-5d96fc89e10c/Screen+Shot+2024-06-30+at+12.01.56+pm.png Recipes - Low FODMAP Chicken, Pasta and Prosciutto Salad INGREDIENTS 150g spiral or bow tie wheat or gluten-free pasta (75g of wheat pasta is the recommended low fodmap serving size) 6 slices prosciutto 4 x chicken breasts, grilled and sliced SALAD DRESSING 4 tbsp garlic-infused olive oil 2 tbsp balsamic vinegar (21g or 1 tbsp is the recommended low fodmap serving size) 1 tsp Dijon mustard 1/2 tsp mixed Italian herbs, dried ½ lemon, juice & zest 1 tsp maple syrup Fresh herbs (basil, oregano, parsley) Salt & pepper for seasoning FRESH SALAD INGREDIENTS 8-10 small red cherry tomatoes, halved ½ cup (about 80-100g) fresh mozzarella pearls – small balls (40g or ¼ cup is the recommended low fodmap serving size) 4 cups mixed lettuce leaves (cos, red coral, rocket with a max of 1 cup of radicchio for colour) 2 spring onions, green tops only https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/89c25b09-d67c-4309-9ad5-de697897ea0d/Screen+Shot+2024-06-30+at+12.01.45+pm.png Recipes - Low FODMAP Chicken, Pasta and Prosciutto Salad - METHOD Make the dressing first by putting all ingredients into a jar and shaking until the dressing emulsifies. Next, fry the prosciutto in a large frypan until crunchy. Place on absorbent paper until ready. Fry or grill the chicken in the same frypan. Cook pasta as per the packet’s instructions. To bring it all together, place the salad leaves in a bowl with the pasta, tomatoes and spring onions. Toss lightly. Add the chicken, prosciutto and mozzarella pearls. Top with the dressing and spring onions. Serve with a big pair of tongs. https://www.noisyguts.com/recipes-/veganproteinballs-56gne monthly 0.5 2024-12-14 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/b7d30500-d102-4b94-95dd-52f354d08e6d/Screen+Shot+2024-06-30+at+11.03.03+am.png Recipes - Low FODMAP Chocolate Peanut Butter Power Balls INGREDIENTS 135g (1/2 cup) crunchy peanut butter (50g is the recommended low fodmap serving size per person) 60ml rice malt syrup 30ml maple syrup 40g Superflora Plant-based Vanilla (or use the original WPI -based French Bean Vanilla Superflora, for a vegetarian, but not vegan option) 60g rolled oats 40g vegan dark chocolate chips (see note below) 1 tbsp coconut oil, melted, optional (only necessary if your peanut butter is dry and your dough doesn’t come together easily) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/6825710f-4c6f-453b-b61c-451bf0892cd9/Screen+Shot+2024-06-30+at+11.02.40+am.png Recipes - Low FODMAP Chocolate Peanut Butter Power Balls - METHOD In a large mixing bowl, combine wet ingredients – peanut butter, rice malt syrup and maple syrup. Stir. Add Superflora protein powder, rolled oats and choc chips. If the mix looks or feels too dry, add a tablespoon of melted coconut oil. This “dryness” is due to the oil content in your peanut butter. Some brands are oily; some are not. Can you use other types of nut butters? Absolutely. Almond butter (20g low fodmap serving size) works well, but avoid cashew butter if you are sensitive to fructans and galacto-oligosaccharides. Shape balls and place on baking paper. To achieve the rustic look, don’t over-roll your balls. Refrigerate 15 minutes to firm up. Makes 16 balls, approx. 22-25g each. ps. Vegan choc chips can be difficult to find. As an alternative, I’ve used 40g of a block of vegan dark chocolate and cut it roughly into slithers. https://www.noisyguts.com/recipes-/low-fodmap-blueberry-smoothie monthly 0.5 2025-12-05 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1719718039160-XBVTUL4TAQ426MX5MMIM/Screen+Shot+2024-06-30+at+11.24.47+am.png Recipes - Low FODMAP Blueberry Burst Smoothie https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1719718069806-NWH20MJYCTC3XUQ5NSJZ/Screen+Shot+2024-06-30+at+11.25.16+am.png Recipes - Low FODMAP Blueberry Burst Smoothie https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1719718050613-0ZPA734EUB55POXV6VIY/Screen+Shot+2024-06-30+at+11.25.08+am.png Recipes - Low FODMAP Blueberry Burst Smoothie https://www.noisyguts.com/recipes-/berry-crumble monthly 0.5 2026-03-02 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/0da0287a-bd1e-4ba0-804c-3bcce804e637/Blueberries+crumble.jpg Recipes - Berry Crumble Ingredients (serves 4): Berry mix per pot: 3 tbsp of blueberries (frozen or fresh) 2 raspberries 1/2 tsp caster sugar 1.2 tsp vanilla extract a generous grating of orange zest Topping: 1/4 cup oats blitzed to flour 1/4 cup desiccated coconut 1/4 cup chopped walnuts 1/4 cup of caster sugar 50g of cold butter https://www.noisyguts.com/recipes-/chritmasinjuly monthly 0.5 2024-12-12 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/a2ff9421-cc95-49a1-aff9-cce8be54d192/turkey+lands.jpg Recipes - A low-FODMAP feast for Christmas in July - Roast Turkey Whilst a real Aussie Christmas may involve seafood, a Christmas in July celebration calls for something hot, hearty and more traditional in colder climates. Unsurpringly, we head to the UK and Delia Smith for inspiration on the turkey recipe, but we’ve tweaked the stuffing and swapped sprouts for green beans. You will be familiar with the roast potatoes. We have given a slight twist to the carrots. The bean and carrot recipes are low in fodmaps, but do have butter and oil. If too much fat is a trigger for your gut-symptoms, skip them and keep your veggies plain and simple. If you can’t find a turkey at the shops swap for two free-range chicken. I can fit two side by side in my roasting tray. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/c0a2be2a-84ec-4678-b6f0-0adf4fafb286/Pavlova4_3.jpg Recipes - A low-FODMAP feast for Christmas in July - Pavlova The first is an Aussie classic. One of the easiest (and most impressive) low-FODMAP desserts is Teh classic combo of simple meringues, freshly whipped low-lactose cream and your favourite low fodmap fruit. We are not going to give you a meringue recipe, we are sure that you have your own. Note, that low-FODMAP fruit servings are: 5 strawberries (yes, strawberries have been re-tested by Monash and are no longer listed as fodmap free) 1 cup of blueberries 1/3 cup raspberries 2 small kiwis https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/f8023f94-0f09-4933-acf8-ac8059a1e0e0/Blueberries+crumble.jpg Recipes - A low-FODMAP feast for Christmas in July - Berry Crumble If you prefer a more warming option. Stick with the berries, but top with a delicious low FODMAP crumble. It is particularly pretty served in individual ramekins. Ingredients (serves 4): Berry mix per pot: 3 tbsp of blueberries (frozen or fresh) 2 raspberries 1/2 tsp caster sugar 1.2 tsp vanilla extract a generous grating of orange zest Topping: 1/4 cup oats blitzed to flour 1/4 cup desiccated coconut 1/4 cup chopped walnuts 1/4 cup of caster sugar 50g of cold butter Method: Add the berries, vanilla extract, caster sugar and orange zest to the pots, stir and leave to sit for 30 mins or so - a little longer if berries are frozen. Pre-heat oven to 180 degrees C. To prepare the topping add all the dry ingredients to a bowl and stir. Chop the butter into 1 cm cubes, and rub into the dry mixture with your fingertips. Sprinkle on top of the berry mix. Bake on a tray in the middle of the oven for 15 mins, or until the crumble is golden and the berry mix bubbles. Best served with home-made lactose-free ice-cream. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/2f7e0b8f-551c-417b-ab3a-b7fc24af1dbe/Super-Sized+marshmallows.jpg Recipes - A low-FODMAP feast for Christmas in July - Hot Chocolate and Marshmallows Alternatively, you could enjoy one of our marshmallow snowmen. These provide a sweet treat that EVERYONE will love! They pair perfectly with a mug of one of our new Gut-friendly Hot Chocolates. Either split super sized marshmallow in half and decorate with a wooden toothpick dipped in dark chocolate, plus orange icing… or help the kids make their own ‘Olafs’ with regular sized marshmallows and straight pretzel sticks. Up to 4 regular sized marshmallows are low in FODMAPs. Top tip, adding frothed milk to your hot chocolate helps your snowman to float . Enjoy! https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/04fdf600-e409-4365-a790-5b8beb2c14fe/olaf+2.jpg Recipes - A low-FODMAP feast for Christmas in July https://www.noisyguts.com/recipes-/ice-cream monthly 0.5 2024-12-14 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/ff1d262b-601e-4550-a002-c882c2129d75/Screen+Shot+2024-06-12+at+5.14.54+pm.png Recipes - Low lactose ice-cream INGREDIENTS 300ml lactose-free milk 1 vanilla pod 100g caster sugar, white or raw (the only difference is the colour) 3 eggs 300ml lactose-free cream (Want to make your own? Read how to here ) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/0d82d766-7d62-4e7a-a048-803f18437c13/Screen+Shot+2024-06-12+at+5.14.44+pm.png Recipes - Low lactose ice-cream - METHOD Pour the milk into a medium saucepan over low to medium heat. Scrape the beans from the vanilla pod and add to the milk. Warm gently, but don’t boil. Take off the heat the let it infuse with all of that lovely vanilla goodness for 30 minutes. Beat the eggs and the sugar for a few minutes until the mixture has thickened and leaves a trail when you lift the beaters. Add the egg and sugar mix to the vanilla milk and return to a gentle heat. Stir gently with a wooden spoon, like custard. Don’t boil! Just stir slowly until the mixture coats the back of your spoon (without curdling!) Add the custard to the cream and leave on the bench to cool. Once it’s cool, store in the fridge - preferably overnight, or at least 3-4 hours. Churn in your ice-cream maker as per the manufacturer’s instructions. https://www.noisyguts.com/recipes-/lamingtonballs monthly 0.5 2025-02-13 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1a18be5f-a11d-4327-96b2-f86575c21d91/Screen+Shot+2024-04-22+at+4.03.02+pm.png Recipes - Lamington protein balls - Ingredients: 90g protein powder (Obviously, we’d recommend Superflora Plant-based Chocolate or Superflora Rich Cocoa Chocolate!) 60g almond meal 20g cocoa (I used Valrhona Dutch Cocoa because it’s luxuriously dark & delicious but you can use your favourite or whatever is in the pantry) 100g coconut oil, melted (equivalent to ½ cup when melted) 140g maple syrup (equivalent to ½ cup) Filling & toppings: 20-25 frozen (or fresh) raspberries 30g 70% dark chocolate 20g coconut, desiccated https://www.noisyguts.com/recipes-/salmon monthly 0.5 2024-12-12 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/ec5e4ede-799d-43e0-80c4-35de6e09bcc9/Screen+Shot+2024-06-12+at+5.30.08+pm.png Recipes - Ginger &amp; maple salmon with rice noodles INGREDIENTS 4 salmon fillets 1 tbsp olive or sesame oil 200g rice noodles (rice stick noodles are low in fodmaps, if you aren’t following a gluten-free diet you could also choose soba noodles (wheat and buckwheat) or use rice vermicelli. If available, try black rice noodles for an awesome colour variation!) 50g baby spinach, washed (up to 75g or 1.5 cups is the recommended low fodmap serving size 1 x continental cucumber, raw (up to 75g or 1/2 cup of cucumber is the recommended low fodmap serving size) 4 spring onions, chopped, greens only 1 tbsp toasted white sesame seeds 1 tbsp toasted black sesame seeds fresh coriander leaves salt and pepper DRESSING 2cm (3/4 inch) of ginger, grated juice of 1 lime & zest 2 tspn maple syrup (up to 50g or 2 tbsp is the recommended low fodmap serving size) 50ml olive oil https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/3e93ac87-ba19-4e57-bc61-193830a5b903/Screen+Shot+2024-06-12+at+5.30.16+pm.png Recipes - Ginger &amp; maple salmon with rice noodles - METHOD Heat a large frying pan. Brush the salmon with oil and season well. Grill for 2 minutes on each side, until almost cooked through. Place on paper towels to rest. Make the dressing by blending all the ingredients together. Cook the noodles in salted boiling water (follow manufacturer’s instructions). Drain well. Toss in a large bowl with the spinach, cucumber and dressing. To serve, place the salmon on top of the noodles and top with the green spring onions, sesame seeds and coriander leaves. https://www.noisyguts.com/recipes-/low-fodmap-hummus monthly 0.5 2024-12-14 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/81e6ddcb-058e-4404-a09e-fc92f8853936/Screen+Shot+2024-09-23+at+6.59.09+pm.png Recipes - Low FODMAP Hummus 4 ways Plain hummus ingredients 1 can chickpeas, thoroughly washed and rinsed. This removes the excess fodmaps that have leached into the canned water. Up to 42g or 1/4 cup is low fodmap 2 tbpn tahini (30g or 2 tbpn is low fodmap) 3 tbpn garlic-infused olive oil. You can make your own or use a commercial brand. 2 tbsp lemon juice (up to ½ cup or 125g is low fodmap) 1 tspn cumin Generous seasoning of salt and cracked black pepper Pinch of paprika https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/cf07ec7f-af9c-47bd-a745-5ddb8d6b1ab6/Screen+Shot+2024-09-24+at+10.54.43+am.png Recipes - Low FODMAP Hummus 4 ways - INGREDIENTS Roasted carrot hummus as above plus 6 carrots an extra 1 tbsp lemon juice parsley Beetroot hummus as for plain hummus plus 1 drained can of beetroot 1 tsp cumin pinch of paprika Spinach hummus as for plain hummus plus 2 cups baby spinach freshly chopped parsley basil leaves for decoration 3 tbsp pine nuts, toasted https://www.noisyguts.com/recipes-/shortbread monthly 0.5 2024-12-12 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/9ffe7543-a17b-4b8a-9279-ed3378e5c935/Screen+Shot+2024-06-12+at+5.11.36+pm.png Recipes - Shortbread swirls INGREDIENTS Vanilla layer 160g soft butter (or Nuttelex) 80g caster sugar 150g (1 cup) low fodmap plain flour, sifted (I used Lo-Fo Pantry low fodmap plain flour with no issues) 80g rice flour Chocolate layer 165g soft butter (or Nuttelex) 100g caster sugar 150g (1 cup) low fodmap plain flour, sifted 60g rice flour 40g Dutch-process cocoa, sifted https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/6cc40196-0750-42af-aa7d-3d1d1650acea/Screen+Shot+2024-06-12+at+5.11.26+pm.png Recipes - Shortbread swirls - METHOD Make the vanilla shortbread layer first by beating the softened butter and sugar until light and fluffy. Add sifted flours and stir with a sturdy spoon until the mixture forms a dough. Flatten the dough between 2 sheets of baking paper and roll out to form a 25 x 30 cm rectangle. Set aside. Make the chocolate shortbread layer, by beating the softened butter and sugar until light and fluffy. Add sifted flours and cocoa to the butter mixture and stir until it forms a dough. Place between 2 sheets of baking paper and roll out to form a 25 x 30cm rectangle. To put it all together, remove the top pieces of baking paper from both the vanilla and the chocolate layers. Carefully place the plain dough on top of the chocolate dough and trim to size. NOTE - this step is important because if you leave the dough in 1 large rectangle (25 x 30cm), you’ll end up with about 25 large cookies. I prefer to cut my rectangle in half lengthways, at this stage, so I make more smaller cookies. This means that you can eat 2 of them without over-dosing on fodmaps! To be precise, once cooked, my cookies were 15 grams in weight. Plus, the benefit of having 2 logs of dough is that you can cook one now and keep the other one in the freezer for when the next cookie emergency hits! Using the baking paper as a guide, roll up firmly to form a log. Place the rolled up dough (still wrapped in the baking paper) in the fridge for an hour to firm up. Let the dough rest on the counter for 5 minutes before cutting. I start the first cut in the middle and work towards the edges. Discard the edges, if you must! Cut into 1cm thick slices and place on baking paper-lined trays with plenty of space in between for spreading. If you opted for large cookies, bake in the oven at 170 for 30 minutes until golden and firm. If you opted for smaller cookies, bake for 20 minutes. Leave on the tray(s) to cool before transferring to a wire rack. Store in an airtight container or freeze for later. https://www.noisyguts.com/recipes-/hedgehogslice monthly 0.5 2024-12-12 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1de0acb3-b352-4f74-9490-e71e84c99a4a/Screen+Shot+2024-06-12+at+5.07.35+pm.png Recipes - Hedgehog slice INGREDIENTS For the slice: 200g dark chocolate, 70%+, chopped (30g is the recommended safe serving size according to Monash University) 100g butter, chopped 295g lactose-free condensed milk (see our recipe to make your own or convert store-bought condensed milk with lactase enzymes. Discover how to do this here ) 300g gluten-free biscuits (yes, you could make your own but there are plenty of store-bought options available) 2 tbsp cocoa powder (I used Valrhona Dutch Cocoa because it’s divine but use what you have in the cupboard) 1/2 cup (75g) walnuts, chopped (30g is the recommended low fodmap serving size according to Monash University. You could use almonds or macadamias if you prefer) 1/2 cup (50g) coconut, flakes (30g is the recommended low fodmap serving size according to Monash University) 1 tsp vanilla essence For the chocolate topping: 200g dark chocolate, 70%+ (30g is the recommended low fodmap serving size according to Monash University) 2 tbsp coconut oil (18g is the recommended low fodmap serving size according to Monash University) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/875fd33d-c05b-4b61-bcf0-8bb8a346d114/Screen+Shot+2024-06-12+at+5.07.24+pm.png Recipes - Hedgehog slice - METHOD To make the slice: Grease and line a 24cm x 24cm baking tin with baking paper Place the chocolate, butter, and condensed milk in a medium-sized saucepan. Melt on a gentle heat, stirring until combined. While the chocolate mixture is melting, crush the biscuits roughly in a large bowl. I used gluten-free shortbread cookies, broken in half. I kept the cookies in large chunks to avoid crushing when mixed with the chocolate. Add the cocoa powder, walnuts and coconut to the biscuits and stir. Once the chocolate mixture is done, add the vanilla, stirring to combine. Pour the chocolate mixture over the biscuits and use a large spoon to mix thoroughly. Pour the mixture into the lined container and use a spatula to flatten the top as much as possible, ensuring it reaches the edges. Place in the fridge for at least two hours or until completely set. https://www.noisyguts.com/recipes-/low-fodmap-chocolate-mug-cake monthly 0.5 2024-12-27 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/a98847d0-f415-4da1-9878-89dad131843c/mug+cake.jpg Recipes - Low FODMAP and GF Chocolate and Hazelnut Cake Ingredients: per mug or ramekin (use level tablespoons) 2 tbsp cocoa powder 3 tbsp boiling water 2 tbsp extra virgin olive oil 3 tbsp light brown sugar 1 tbsp ground hazelnuts 1 tbsp Plant-based Chocolate Superflora or Rich Cocoa Chocolate Superflora 1/4 tsp vanilla essence 1/2 tsp gluten-free baking powder https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/f4f9531a-e603-46ba-bc6d-ffc00d74ca0f/chocolate+and+hazlenut+mug+cake+for+vegans.jpg Recipes - Low FODMAP and GF Chocolate and Hazelnut Cake Method: Pre-heat oven to 180 degree C. Lightly oil the interior of the mug, dust with a little cocoa powder and tip out the excess. This will help stop the cake sticking. Add the cocoa powder to a mixing bowl, then add the boiling water, whisk and allow it to bloom for a minute or so. Whisk in the olive oil, vanilla essence and the dry ingredients and stir again. Spoon into an oven-proof mug or ramekin, Place on a tray in the oven, and bake for approximately 15 mins, longer if you want a firm centre - test with a skewer to see if it comes out clean. To microwave, half fill a microwave-proof mug with the mix and cook for 1 min. https://www.noisyguts.com/recipes-/low-fodmap-tofu-thai-red-curry monthly 0.5 2025-03-02 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/805b1af5-5b6d-4d8b-aa95-6c05731084d3/Tofu+curry+3.jpg Recipes - Low FODMAP Tofu Thai Red Curry INGREDIENTS: Red curry paste: 4 tbsp Galangal, grated 2 tbsp Lemongrass (white inner only) 4 Red chillis 1 tbsp Shrimp paste (check gluten-free brand & omit or swap for 1/2 tbsp miso if vegan or vegetarian) 1/2 tsp Cumin 1/2 tsp Coriander Zest of a lime, grated Juice of 1/2 a lime 2 tbsp Green spring onion tops sliced 1/4 cup water 1 tbsp Garlic infused olive oil https://www.noisyguts.com/recipes-/age-defying-smoothie monthly 0.5 2024-12-27 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/b2b5f927-e7cd-4545-9df0-0dcf62002ad7/Age-defying+smoothie+square.jpg Recipes - Age-defying Smoothie - Ingredients: 50g Rich Cocoa Chocolate Superflora or Plant-based Chocolate Superflora 1/2 a cup of blueberries (frozen or fresh) 5 walnut halves 1 tbsp avocado 1/4 to 1/2 cup of baby spinach 1/2 cup of water 1/2 a cup of your favourite milk https://www.noisyguts.com/recipes-/strawberrychiapot monthly 0.5 2025-10-26 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/ceeea0f1-6f65-401b-97ae-9cc5121883bb/strawberry+chia+pots+portrait.jpg Recipes - Strawberry Chia Pot Ingredients: Fruit Base (per pot): 5 medium strawberries (65 g) Middle Layer (per pot): 170g lactose free yoghurt or 125g coconut yoghurt (dairy free) 2 tbsp white or black chia seeds 2 tbsp water Crunchy Topping (for 6 tops): 2 tbsp (23g) pepitas 2 tsp (6g) sunflower seeds ½ cup rolled oats, 3 tsp (10g) goji berries ½ cup (30g) dried shredded coconut 20 macadamia nuts (40g) 2 tbsp maple syrup 2 tbsp melted coconut oil https://www.noisyguts.com/recipes-/bounty-bars monthly 0.5 2024-12-12 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/6d3232d5-17f8-4a8b-b33f-eede9b8e685a/Screen+Shot+2024-04-23+at+11.57.49+am.png Recipes - Low fodmap bounty-licious bars - Ingredients: 3 cups (250g) desiccated coconut ½ cup coconut oil, melted (equivalent to 120ml when melted) ¼ cup (60ml) maple syrup 150g dark chocolate (70%+ choc) https://www.noisyguts.com/recipes-/berryripes monthly 0.5 2024-06-10 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/cada1537-5311-4261-8588-f3fa97d2094f/Screen+Shot+2024-04-23+at+8.16.40+am.png Recipes - Berry Ripes - Ingredients: ½ cup (60g) frozen raspberries, thawed 3 cups (250g) desiccated coconut ½ cup coconut oil, melted (equivalent to 120ml when melted) ¼ cup (60ml) maple syrup 150g dark chocolate https://www.noisyguts.com/recipes-/carrot-salad monthly 0.5 2024-12-12 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/efd9b528-caad-4f97-9413-38e9254a3241/Screen+Shot+2024-04-22+at+4.33.10+pm.png Recipes - Carrots, kale &amp; halloumi salad - Ingredients: 4 carrots cut lengthways into 1cm thick chips 2 tbs olive oil 1 tbs maple syrup 160g halloumi, cut lengthways 3 stalks baby kale chopped into small pieces 1 lemon juiced 1 pinch sea salt 1 handful mint leaves 1 tbs lemon rind 1/2 cup toasted almonds, roughly chopped (optional) 1 tbs sesame seeds https://www.noisyguts.com/recipes-/seafood-paella monthly 0.5 2024-12-27 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/f525d875-92f7-47f8-8f1d-3ad6e7159977/paella.jpg Recipes - Seafood Paella - Ingredients (serves 5): 2 cups of short grain rice (Calasparra or Bomba work well) 5 cleaned squid with tentacles 500g raw whole tiger prawns 5 raw mussels, de-bearded 2 filets of white fish 150g cherry tomatoes 150g red capsicum 2 tbsp frozen peas 5 tbsp extra virgin olive oil 2 pinches of saffron 1 tsp of vegetable stock powder (San Elk has a low FODMAP and gluten-free option) 2 garlic cloves salt and pepper 1 heaped tsp smoked paprika large bunch of parsley, chopped a sprig of thyme 1 cup of white wine (optional) 1 litre water https://www.noisyguts.com/recipes-/lowfodmapfamilymeal monthly 0.5 2024-12-12 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/d43aabfb-0227-4ae0-b6e5-a14e09dddb24/Screen+Shot+2024-03-26+at+8.41.05+am.png Recipes - One-pot mid-week chicken &amp; rice - INGREDIENTS (serves 4) 1 tbs garlic-infused olive oil 500g chicken thighs 4 spring onions, greens only 35g The Friendly Food Co. Na’cho Problem Spice Mix 180g or 1 cup medium grain rice 500ml low fodmap chicken stock (try Massel, it’s also gluten-free) 250g cherry tomatoes, quartered Extra 2 spring onions, greens only for decoration 1 x small fresh chilli (optional) https://www.noisyguts.com/recipes-/mediterraneanprawnsalad monthly 0.5 2024-12-12 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/c200d4fd-1904-4009-86fd-b44bbe8838b0/low+fodmap+prawn+salad.png Recipes - Mediterranean prawn salad SALAD INGREDIENTS: 1.5kg cooked king prawns, peeled, deveined, tails on 1 medium red capsicum (up to 170g), lightly roasted or fresh depending on your preference ½ cup fresh flat-leaf parsley, roughly chopped 2 tbsn baby capers, chopped ½ bunch watercress, washed and trimmed 1 cup rocket, washed DRESSING INGREDIENTS: ½ cup olive oil 1/3 cup lemon juice 1 tsp Dijon mustard (check brand is gluten-free is coeliac) Salt & pepper to season https://www.noisyguts.com/recipes-/kiwi-chia-pots monthly 0.5 2024-12-12 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/c0619d60-5a85-4554-a7b5-428fe065f373/kiwi+fruit+and+chia.jpg Recipes - Kiwi chia pots - Ingredients: LAYER 1 - PUREED FRUIT (PER POT) 2 Kiwi fruit LAYER 2 - CHIA & YOGHURT (per pot) • 170g lactose free yoghurt or 125g coconut yoghurt (dairy free) • 2 tbsp white or black chia seeds • 2 tbsp water https://www.noisyguts.com/recipes-/carrot-hummus monthly 0.5 2024-12-12 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/70e97b66-0ad7-4978-9755-360394a98113/Screen+Shot+2023-11-11+at+5.01.42+pm.png Recipes - Roast carrot hummus Roast carrot hummus requires an extra step before you throw everything into the food processor. But it’s worth the extra 30 mins, especially if you’re looking to pimp up your hummus for a BBQ or picnic. The sweetness of roasted carrots shines through. INGREDIENTS 1 can chickpeas, thoroughly rinsed (Up to ¼ cup or 42g is low fodmap) 6 whole carrots, lightly scraped 2 tbsp tahini (30g or 2 tbpn is low fodmap) 3 tbsp garlic-infused olive oil. You can make your own or use a commercial brand. 3 tbsp lemon juice (up to ½ cup or 125g is low fodmap) Generous seasoning of salt and cracked black pepper Fresh parsley https://www.noisyguts.com/recipes-/spinach-hummus monthly 0.5 2024-12-12 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/f7301607-0084-4a43-a573-20212d225f43/Screen+Shot+2023-11-11+at+4.49.16+pm.png Recipes - Spinach hummus with cucumber slices It’s not easy being green. But don’t let the colour put you off this nutritious and delicious hummus. This recipe makes about 2 cups or 14 servings. A low fodmap serving size is approx. 2 tablespoons - which you can enjoy scooped up with cucumber or carrot sticks. I get that 2 tablespoons isn’t the most generous serving size but… consider the prebiotic flavour bomb you get in each mouthful! INGREDIENTS 1 can chickpeas, thoroughly washed and rinsed (Up to ¼ cup or 42g is low fodmap) 2 cups fresh English leaves (remove stalks) 2 tbsp tahini (30g or 2 tbpn is low fodmap) 3 tbsp garlic-infused olive oil. You can make your own or use a commercial brand. 3 tbsp lemon juice (up to ½ cup or 125g is low fodmap) Generous seasoning of salt and cracked black pepper Fresh chopped parsley 3 tbsp pinenuts, toasted Cucumber, sliced Basil leaves for decoration https://www.noisyguts.com/recipes-/beetroot-hummus monthly 0.5 2024-12-12 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/7988dd70-e6c0-43f0-b911-390533a353a1/ng-2306-18.jpg Recipes - Beetroot hummus with micro herbs Yes, hummus IS possible on the low fodmap diet. And no, no-one will be able to tell it's low fodmap! nb. we use the Monash Fodmap App to check fodmap content. This recipe makes about 2 cups or 14 servings. A low fodmap serving size is approx. 2 tablespoons - which you can enjoy scooped up with carrots or crackers. I get that 2 tablespoons isn’t the most generous serving size but… consider the prebiotic flavour bomb you get in each mouthful! INGREDIENTS 1 can chickpeas, thoroughly washed and rinsed (up to ¼ cup or 42g is low fodmap - see notes below) 1 can of beetroot, drained (1/2 cup or 60g is low fodmap) 2 tbsp tahini (30g or 2 tbpn is low fodmap) 3 tbsp garlic-infused olive oil. You can make your own or use a commercial brand. 2 tbsp lemon juice (up to ½ cup or 125g is low fodmap) 1 tspn cumin Generous seasoning of salt and cracked black pepper Pinch of paprika https://www.noisyguts.com/recipes-/plain-hommus monthly 0.5 2024-12-12 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/9c7be331-5136-4869-b69d-eda6a78935ce/houmus.jpg Recipes - Plain hummus INGREDIENTS - makes about 2 cups; a serving size is approx. 2 tbp 1 can chickpeas, thoroughly washed and rinsed. This removes the excess fodmaps that have leached into the canned water. Up to 42g or 1/4 cup is low fodmap 2 tbpn tahini (30g or 2 tbpn is low fodmap) 3 tbpn garlic-infused olive oil. You can make your own or use a commercial brand. 2 tbsp lemon juice (up to ½ cup or 125g is low fodmap) 1 tspn cumin Generous seasoning of salt and cracked black pepper Pinch of paprika https://www.noisyguts.com/recipes-/dark-chocolate-medallions monthly 0.5 2024-12-12 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/ecfbbfbf-436a-4707-b02a-ec72457c1053/Medallions.jpg Recipes - Dark Chocolate Medallions Ingredients: • 200g of dark (70%+) chocolate • 2 tbsp pepita seeds, • 2 tbsp dried blueberries • 2 tbsp dried raspberries Method: Melt chocolate gently and drop a tablespoon at a time on a tray lined with baking paper. Before set, sprinkle on the fruit and seeds. Don’t be tempted to set in the fridge, but leave on the tray to set. Stick to one medallion for a low FODMAP serve. https://www.noisyguts.com/recipes-/traditional-irish-stew monthly 0.5 2026-03-17 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/2c02fb3b-aa6b-48c4-9660-4af1cac937a3/Irish+Stew+large.jpg Recipes - Traditional Irish Stew - INGREDIENTS: ( serves 6) 900g of diced lamb 1 tbspn olive oil 400g swede peeled and cut into large cubes 400g turnip peeled and cut into large cubes 660g (5) carrots peeled and cut into chunks 366g parsnip – cut into segments and cut out the woody centre 500g baby potatoes (halved – leave the skin on) 1 tbspn Worcestershire sauce 1 tbspn tomato puree ½ litre vegetable stock* ½ litre beef stock* Pepper 2 tbspn chopped parsley *Massel, San Elk and Urban Forager have low FODMAP and gluten-free stock options https://www.noisyguts.com/recipes-/coconut-curried-beef monthly 0.5 2024-12-12 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1763d6e2-fbd6-4a91-aa70-202287512e75/beef+curry+recipe.jpg Recipes - Coconut Curried Beef THAI YELLOW CURRY PASTE INGREDIENTS 2 x small chilli, yellow or red (low fodmap serving size is 28g or 11cm long) 4 x spring onions (green tops only) 2 tbsp lemongrass, chopped 4 tbsp fresh ginger, grated 4 tbsp fresh turmeric, grated 4 tsp curry powder (make sure no garlic or onion has been added) 2 tsp cumin, ground 1 tsp cinnamon, ground 4 tbsp garlic infused oil Fresh coriander leaves Salt for seasoning 2 tsp fish sauce 1 tsp dark brown sugar METHOD Add all the ingredients for the curry paste into a blender, except for the fish sauce and the sugar. Blitz everything until you have a paste-like consistency. If the paste is too dry, you can add some extra oil or water. Add 2 tspn fish sauce and sugar along with the seasoning. You will need 2-3 heaped tablespoons for this recipe. Keep the leftovers in the fridge. https://www.noisyguts.com/recipes-/alltheredssoup monthly 0.5 2025-07-20 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/ec9bc261-fe9d-45c2-a060-4ac676ea72ae/Screen+Shot+2023-07-09+at+5.02.48+pm.png Recipes - A ready-set-go bowl of goodness - INGREDIENTS 1 x small red capsicum (low fodmap serving size is 43g) 2 tbsp garlic-infused olive oil 1 x can tomatoes with juice, chopped or left chunky (low fodmap serving size is ½ cup or 100g; higher servings contain fructose) 4 cups low fodmap vegetable stock. We used San Elk Organic Vegetable Stock. 3 tbsp long grain rice 2 tbsp Worcestershire sauce (low fodmap serving size is 2 tbsp or 42g - omit if coeliac) 1 x 200g can red kidney beans (low fodmap serving size is 86g; higher servings contain fructans) 1 tspn oregano, dried 1 tspn sugar Salt and pepper to season https://www.noisyguts.com/recipes-/pumpkin-soup monthly 0.5 2024-12-12 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e2704ace-1920-4532-bdd9-1b62e17e3449/Screen+Shot+2023-07-09+at+4.46.34+pm.png Recipes - Pumpkin &amp; chickpea soup Do you roast your pumpkin or boil it first? What about adding other veggies like potato, sweet potato or carrot? And what about garlic, cumin or other spices? Here’s a gut-friendly pumpkin soup that’s rich, creamy and sure to warm you up. It uses low fodmap ingredients such as Japanese pumpkin and San Elk vegetable stock - delicious! https://www.noisyguts.com/recipes-/richtomatosoup monthly 0.5 2024-12-12 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1661669051864-SW35BX7JJV5FMP9ZTXFT/ng-FEB22-154.jpg Recipes - Winter warmer tomato soup On cold wintery days, nothing beats a bowl of soup. And a rich tomato soup with crusty croutons warms up my bones! If you’ve got garlic-infused oil, a tin of tomatoes and some stock in your pantry, you’ve got the basics of this soup covered. https://www.noisyguts.com/recipes-/cookies monthly 0.5 2024-12-12 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/bd195162-b93b-4f64-aeab-524307891f24/ng-SEP22-65.jpg Recipes - Peanut butter &amp; choc chip cookies - INGREDIENTS (makes about 30, depending on size): 2 cups low-FODMAP plain flour (try Lo-Fo Pantry available from major grocery stores) 1/2 teaspoon baking powder 3/4 cup packed brown sugar (the darker the better) 1/2 cup Superflora French Bean Vanilla (swap to Plant-Based Chocolate Superflora) pinch salt 1 cup crunchy peanut butter 1/2 cup unsalted butter (swap to 1 cup of melted coconut oil) 1 teaspoon pure vanilla extract 2 large eggs, room temperature (swap to fleggs = 2 x tbsp ground flaxseed plus 5 tbsp of water, stirred and left to thicken for 5 mins before use - plus add a tablespoon or two of soy milk if the mixture looks dry) 2 cups dark chocolate chips https://www.noisyguts.com/recipes-/low-fodmap-choc-dippedproteinballs monthly 0.5 2024-12-14 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1686396016592-GZX8V52BW7FH148I803Y/New+Packaging+Chocolate.png Recipes - Low FODMAP Chocolate-dipped Protein Balls! Looking for a sweet treat that EVERYONE will love? These gorgeous choc-dipped protein balls look and taste more like a delectable truffle! No need to mention that they’re low fodmap and choc-full of protein + fibre + probiotics. https://www.noisyguts.com/recipes-/autumnal-bok-choy-and-chicken-stir-fry monthly 0.5 2024-12-12 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/9a5126e0-87dc-443f-8290-09bc68942542/water+chestnuts+low+FODMAP+stir+fry.jpg Recipes - Autumnal Bok Choy and Chicken Stir-fry Ingredients (serves 4): Stir fry: 150g oyster mushrooms 150g bok choy 150g green beans 120g water chestnut 200g bean sprouts 530g chicken breast or tenderloins sliced (or 500g of firm tofu) Topping: 50g spring onion tops 30g coriander Dressing/sauce: 2 tbsp soy sauce 1 tbsp kecap manis - (if coeliac, check your brand is gluten-free or substitute with 50g black treacle, 80g golden syrup, 25g gluten free tamari sauce & 45g boiled water), 1 tbsp sesame oil Rice https://www.noisyguts.com/recipes-/gut-healthy-brownies monthly 0.5 2024-12-12 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1fcdcba0-a452-476c-a3b8-420418ec5a99/Brownies.jpg Recipes - Gut-friendly Brownies Ingredients: 5 tbspn sunflower oil, plus extra for greasing 200g dark chocolate 150g gluten-free flour 1 ½ tspn baking powder (check gluten-free) pinch of salt 20g Superflora (Plant-Based or Rich Cocoa Chocolate) 3 heaped tspns cocoa powder 180g golden caster sugar 1 tspn vanilla extract 230ml (1 cup) unsweetened organic soya milk or almond milk 150g macadamia nuts https://www.noisyguts.com/recipes-/pad-thai monthly 0.5 2024-12-12 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/12c97e0d-46b7-49d4-a219-a342d0f299f4/pad+thai+2.jpg Recipes - Pad Thai - Ingredients: 250g rice noodles 2 chicken breasts (600g), sliced 360g bean sprouts 64g spring onion green tops 1 red chilli* 3 eggs 200g red pepper Sauce 2 tbsp soy sauce* 2 tbsp fish sauce* a little sesame oil 2 tsp sugar (palm sugar or maple syrup) 2 tbsp lime juice Garnish: 2 tbsp of peanuts 1 cup of coriander *check gluten-free is coeliac https://www.noisyguts.com/recipes-/lowfodmapcomfortfood monthly 0.5 2024-12-12 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/95e1682c-ef33-44c8-be1f-501ca3c0cd90/Low+fodmap+IBS+recipe.jpg Recipes - The ultimate comfort food for fodmapping teens - INGREDIENTS Potatoes (typically 1 per person) Olive oil (or garlic-infused oil if you have it) Melted butter Herbs (parsley or rosemary) Salt & pepper SUGGESTED TOPPINGS Crispy bacon or prosciutto Sour cream Parmesan cheese Spring onions, green tips only Green chilli Cheddar cheese NOGO Mexican sauces https://www.noisyguts.com/recipes-/nutty-smoothie monthly 0.5 2026-02-17 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/cb91454e-6bf9-455c-b1fb-32c26e456670/nutty+gut+health+smoothie_+low+fodmap+and+delicious.jpg Recipes - Nutty Smoothie - Ingredients - serves 1 Blitz and enjoy • 50g French Bean Vanilla Superflora • ½ frozen banana (up to 100g) firm banana* • 2 tbsp peanut butter • 1 tbsp walnuts • 250ml lactose-free milk • crushed peanuts for decoration * A low-FODMAP serving size of firm banana is 95g. If you prefer your banana ripe, then you will need to reduce it to 1/3 banana (37g). https://www.noisyguts.com/recipes-/glassnoodlesalad monthly 0.5 2024-12-12 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1666595690624-FW789D1WQ3WCFFYYJQN5/Screen+Shot+2022-10-24+at+3.14.12+pm.png Recipes - Vietnamese chicken &amp; glass noodle salad Glass noodles and vermicelli – what’s the difference? Glass noodles are made from mung bean thread noodles, typically a combo of mung bean and tapioca starch which means that they’re wheat free and suitable for both coeliacs and low fodmappers. Vermicelli is made with rice and may be more widely available in supermarkets. Rice vermicelli doesn’t have the transparency of glass noodles but if you don’t care about the perfect Insta pic, both are gluten-free, low fodmap and taste great in this Vietnamese chicken salad! https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1666595847457-2H8H6F9ZPIOAZUIDT3U8/Screen+Shot+2022-10-24+at+3.14.20+pm.png Recipes - Vietnamese chicken &amp; glass noodle salad METHOD Place the noodles in a large bowl and pour boiling water over to cover them. Set aside for 5-7 minutes and then strain. While cooling, mix all of the dressing ingredients together and whisk briskly. Season to taste. If you want a little more brightness, add in 1 tablespoon of white wine vinegar and/or some extra chilli. Once the noodles have cooled slightly, add all other ingredients to the bowl, along with the dressing and toss. ps. Vietnamese mint is the secret ingredient of this dish that brings it to life. However if you can’t find any, combine mint leaves from your garden with Thai basil leaves for a similar taste profile. pps. Sometimes fodmaps can get confusing. We’ve adapted this recipe to avoid stacking, but you might be feeling wary of the capsicum. But did you know that green capsicum contain fructans (at serves of 250g+) while red, orange and yellow capsicums contain fructose (at serves of 40g+)? Serves 4. https://www.noisyguts.com/recipes-/banana-mocha-smoothie monthly 0.5 2025-12-06 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/17940933-c2d7-4266-9d10-ee56e0df8a3d/coffee+oats+and+banana.jpg Recipes - Banana Mocha Smoothie - Ingredients - serves 1 Blitz and enjoy • 50g Rich Cocoa Chocolate Superflora or Plant-Based Chocolate Superflora • 1/3 ripe frozen banana or fresh banana and ice cubes • 20g oats (omit if coeliac) • 250 ml lactose-free milk or soy milk • 1 1/2 tbsp cold brew coffee concentrate https://www.noisyguts.com/recipes-/blueberry-chia monthly 0.5 2024-12-12 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/c8c7e9b3-41b2-4831-adff-a8ceb8735b8b/Screen+Shot+2023-07-07+at+11.30.08+am.png Recipes - Blueberry chia pots with blue spirulina - LAYER 1 - PUREED FRUIT (PER POT) Chop or blitz 1/2 punnet blueberries and spoon into a Mason jar or glass. Blueberries remain low in fodmaps in a serving size of up to 500 grams. LAYER 2 - CHIA & YOGHURT (PER POT) 170g lactose free yoghurt or 125g coconut yoghurt (dairy free) 2 tablespoons white or black chia 2 tablespoons water (this ensures that the mixture doesn’t get too thick as the chia seeds soak) 1/2 teaspoon blue spirulina (I buy mine from my local whole foods store. It’s expensive but you only need a tiny amount). Mix all of the ingredients together and spoon on top of pureed fruit. Store in the fridge for 3-4 hours or overnight. If you have a sensitive tummy, be careful to choose a variety without inulin or chickory root. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/369b961c-229d-4a58-b501-556b8dd5a79f/Screen+Shot+2023-07-07+at+11.29.32+am.png Recipes - Blueberry chia pots with blue spirulina - LAYER 3 - CRUNCHY TOPPING The crunchy topping is made by combining the dry ingredients with 2 tablespoons of melted coconut oil and 2 tablespoons of maple syrup. There’s enough here for 6 serves (depending on how heavy-handed you are) but it’s hardly worth turning on the oven to make enough for 1 serve! Bake on a lined tray in moderate oven for 15 mins until crunchy. Allow to cool before storing in air-sealed tupperware or glad bag until using. pepitas, 23g or 2 tablespoons sunflower seeds, 6g or 2 teaspoons rolled oats, 52g or ½ cup goji berries, 10g or 3 teaspoons coconut, shredded, dried, 30g or ½ cup macadamia, 40g or 20 nuts ·2 tablespoons maple syrup 2 tablespoons melted coconut oil Don’t add the crunchy topper until you’re ready to eat your chia pot or else it will go soggy. Top with extra blueberries and mint leaves if desired. https://www.noisyguts.com/recipes-/prosciuttopasta monthly 0.5 2024-12-12 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1664356255237-3WZIWVYI238EX4MNFJ66/Screen+Shot+2022-09-28+at+5.10.22+pm.png Recipes - Crispy Prosciutto Pasta - INGREDIENTS 350g gluten-free fettuccine 3 tbsp fresh basil, chopped 3 tbsp fresh parsley, chopped 3 tbsp garlic-infused olive oil 3 tbsp lemon juice 3 tbsp balsamic vinegar 4 slices prosciutto 180g cherry tomatoes, halved (heirloom or multi-coloured) 56g pine nuts, toasted https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1661141374516-3EADCS990KRA3Z851FXV/Screen+Shot+2022-08-22+at+12.08.20+pm.png Recipes - Crispy Prosciutto Pasta METHOD Toast pine nuts in a large fry pan to bring out the flavour and crunch. Whisk herbs, oil, juice and vinegar together and put aside until later. Add pasta to a large pan of boiling water; following the cooking instructions on the packet. Using the same frying pan as before, heat the garlic-infused oil and cook prosciutto until crisp and crunchy. Rest on absorbent paper towels until ready. Add cherry tomatoes to fry pan until just soft. Then add pasta and dressing. To serve, add crispy prosciutto and toasted pine nuts on top of pasta. Serves 4. https://www.noisyguts.com/recipes-/noodles-5crrz monthly 0.5 2024-12-12 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1662970927730-VH5K8TVTQO7XY0JTZZRE/Screen+Shot+2022-09-12+at+4.21.09+pm.png Recipes - Pesto, tofu, noodles &amp; zoodles - INGREDIENTS Coriander pesto 112g pine nuts, lightly roasted 4 cups fresh coriander leaves 2 tbsp lemon rind, finely grated 2 tbsp lemon juice 1 fresh long green chilli, seeded and chopped roughly (around 11cm long) 1/4 cup (60ml) garlic-infused olive oil (see note) https://www.noisyguts.com/recipes-/berrylicious-smoothie monthly 0.5 2025-12-06 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/cec01a4b-fe1b-46c4-bafa-ae7e874650ae/Berrylicious+Gut+Health+Smoothie.jpg Recipes - Berrylicious Smoothie - Ingredients - serves 1 Blitz • 50g Aussie Summer Strawberry Superflora • 1 strawberry • 4 raspberries (fresh or frozen) • 250 ml lactose-free milk • ice-cubes https://www.noisyguts.com/recipes-/proteinbar monthly 0.5 2024-12-12 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1664781757928-3F9KKSCEU0X0LGV9UBT3/Screen+Shot+2022-10-03+at+3.21.43+pm.png Recipes - Cranberry and seed protein bar - INGREDIENTS 150g wheat-free | gluten-friendly rolled oats 50g Superflora Plant-based Chocolate protein powder 40g sesame seeds 30g white or black chia seeds 30g peppitas 60g cranberries 30g coconut, desiccated or flaked 30g golden or brown linseeds 90ml coconut oil, melted 60ml rice malt 40ml maple syrup https://www.noisyguts.com/recipes-/bananarama-smoothie monthly 0.5 2025-08-26 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/bb70583d-767e-4395-8bc1-2075b72c4836/Bananarama+gut+health+smoothie.jpg Recipes - Bananarama Smoothie - Blitz • 50g French Bean Vanilla Superflora or Plant-based Vanilla Superflora • 1 frozen banana (just ripe is best if you’re sensitive to fodmaps) • 30g lactose-free vanilla ice-cream or dairy-free coconut yoghurt (inulin-free) • 1 tbsp maple syrup • 1 tspn vanilla essence • 400ml lactose-free milk, soy milk or tiger nut milk • crushed ice Add a hint of cinnamon for extra sophistication. https://www.noisyguts.com/recipes-/choc-o-orange monthly 0.5 2024-12-12 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1648877061505-544YZ77AF07VW1YIJ4CE/ng-FEB22-74.jpg Recipes - Superflora choc-o-orange balls Got a sweet tooth? I do love an after dinner treat. Or a share-around-the-office treat. Or a good-job-at-the gym treat. Any reason will do! Made with Superflora Rich Cocoa Chocolate, these protein balls are packed with protein, fibre + probiotics. Plus, they’re so delicious, no-one will even suspect that they’re healthy! https://www.noisyguts.com/recipes-/low-fodmap-chocolate-protein-porridge monthly 0.5 2025-02-18 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/ea55ac43-a735-45ae-afc8-0a77af5fbab9/PORRIDGE.jpg Recipes - Low FODMAP Chocolate protein porridge This porridge is choc full of protein, fibre and probiotics. It is guaranteed to get you off to a good start even on a cold winter morning. The soluble fibre in the oats make it a great choice for people with all types of IBS. Want to know more about the health benefits of oats - check out our blog Oats - This one’s just right! https://www.noisyguts.com/recipes-/garlic-infused-oil monthly 0.5 2024-12-12 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1661142783384-WUHAT2FENYIZY2QB4Z76/Screen+Shot+2022-08-22+at+12.08.20+pm.png Recipes - DIY Garlic-infused olive oil To DIY garlic-infused oil, add ½ cup of really good quality olive oil to a saucepan. Add 1-2 cloves fresh garlic and heat gently (until warm to the touch). Don’t be tempted to boil or fry the garlic. If you take the oil too far, you’ll change the structural integrity of the oil and ruin the taste. Heat until it’s warm to the touch. Take off the heat and leave to infuse for 2+ hours. Strain and use. https://www.noisyguts.com/recipes-/low-fodmap-roastsweetpotsalad monthly 0.5 2025-02-26 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1661141310032-AFS05WRPPVVIM4URJJMJ/Screen+Shot+2022-08-22+at+12.07.15+pm.png Recipes - Low FODMAP roasted sweet potato and macadamia salad Looking for a colourful salad to serve with dinner tonight? Look for heirloom cherry tomatoes at your local farmer’s market. The punnet I used in this salad was made up of red, green, orange and yellow cherry tomatoes. And roasted macadamia nuts are a fabulous addition - with high levels of heart-healthy mono-saturated fat and plant-sterols, antioxidants and vitamin E. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1661141374516-3EADCS990KRA3Z851FXV/Screen+Shot+2022-08-22+at+12.08.20+pm.png Recipes - Low FODMAP roasted sweet potato and macadamia salad For the salad: 200g sweet potato, peeled 1 tablespoon garlic-infused or regular olive oil Pinch salt 160g mixed lettuce leaves, washed 50g baby spinach 180g cherry tomatoes (if you can find heirloom tomatoes, you can add some extra colour to your plate). 1 cucumber, thinly sliced 120g macadamia nuts, roasted For the dressing: 2 tablespoons garlic infused or regular olive oil (or macadamia oil) 1 tablespoon balsamic vinegar https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1661141423895-55GH0NEPBIRF081OSGTC/Screen+Shot+2022-08-22+at+12.07.34+pm.png Recipes - Low FODMAP roasted sweet potato and macadamia salad NOTES FOR FODMAPPERS <75g (1/2 cup) of sweet potato is low in FODMAPs and should be tolerated by most individuals with IBS. Larger servings may contain mannitol. Butter lettuce, rocket, red coral and cos/Romaine lettuce can be eaten freely on the low FODMAP diet. <75g (1 ½ cups) of baby spinach is low in FODMAPs and should be tolerated by most individuals with IBS. Larger servings may contain fructans. <45g (or 3 cherry tomatoes per person per serve) is low in FODMAPs. Larger servings may contain fructose. Cucumbers can be eaten freely on the low FODMAP diet, although some people may be sensitive to the skin. While I typically leave the skin on, feel free to peel if you prefer. <40g (20 nuts) of macadamia nuts is low in FODMAPs and should be tolerated by most individuals with IBS. <21g (1 tbsp) of balsamic vinegar is low in FODMAPs and should be tolerated by most individuals with IBS. Larger servings may contain fructose. And combined with the cherry tomatoes, this could lead to FODMAP stacking so it is recommended that you stick to the suggested serving sizes. https://www.noisyguts.com/recipes-/peanut-caramel-ice-cream-bar monthly 0.5 2025-02-18 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/14c25804-95d0-48c9-8e5b-e125c354ac76/Vegan+Ice-cream+bars+square.png Recipes - Peanut &amp; caramel ice-cream bars This recipe is completely plant-based if made with our Plant-Based Chocolate Superflora. We’d love to say it’s healthy too, but to be honest it is one of those recipes that is to be valued because it is seriously good for the soul. Save for a moment when you need some indulgent self-care or want to treat your favourite friends and family. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/ae10c8fb-59d5-46b5-8f74-d22899ee4901/Vegan+Ice-cream+portrait.png Recipes - Peanut &amp; caramel ice-cream bars - INGREDIENTS Ice-cream base layer: 6 tbsp of smooth peanut butter 400 ml can of coconut cream ¼ cup of maple syrup ¼ cup Superflora Plant-Based Chocolate Protein Powder or Rich Cocoa Chocolate Superflora Caramel layer: ½ cup crunchy peanut butter – add extra chopped peanuts if you wish 2 tablespoons of coconut oil ¼ cup maple syrup Chocolate covering: 200g of Dark Chocolate - melted https://www.noisyguts.com/recipes-/super-smooth-smoothie monthly 0.5 2024-12-12 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/a70fa4cf-3f4f-4d15-9906-ae43cde98870/smoothie+launch.png Recipes - Super Smooth Smoothie Plant-based smoothies can be grainy, this one is super creamy. Simply blitz: 3 tbspn Superflora Plant-based Chocolate protein powder 1 tbspn tahini 250ml macadamia milk ice 1/2 teaspoon cacoa nibs https://www.noisyguts.com/recipes-/lowfodmap5ingredientnobakepeanutbuttercups monthly 0.5 2024-12-14 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1658740222698-UKKAGYRGVEF7N9DGAFRQ/Screen+Shot+2022-07-25+at+5.04.04+pm.png Recipes - Low FODMAP 5 Ingredient No Bake Peanut Butter Cups What a gorgeous afternoon tea treat! Only 5 ingredients and no baking required. This recipe makes 12 peanut butter cups so you’ve have enough for a special occasion or low FODMAP afternoon tea for a week! Experiment with different types of nut butters - crunchy and smooth. Read the FAQs at the end of the recipe for tips and tricks! https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1658740264533-03X5CU74AG1IHH4IM73H/Screen+Shot+2022-07-25+at+5.04.35+pm.png Recipes - Low FODMAP 5 Ingredient No Bake Peanut Butter Cups - METHOD 1. For the base, mix the oats, syrups and coconut oil or butter together and press a heaped tablespoon into a 12 cup silicon muffin tray. Freeze for 15 mins. 2. For the middle layer, combine the peanut butter and syrup and spread over the oat base. Freeze. For 15 mins. 3. Melt chocolate gently in the microwave or in a bowl over a pot of simmering water on the stove top. Pour a thin layer of chocolate over the peanut layer, going right to the edges. If you’d like to add any decorations, do so now before you put them in the fridge to set. Enjoy! https://www.noisyguts.com/recipes-/choc-dippedproteinballs-5xhng monthly 0.5 2024-12-12 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1658378207182-2KFE3Y1KH2PEKCYDVKQ0/Screen+Shot+2022-07-21+at+12.34.32+pm.png Recipes - Back-to-school blueberry muffins Making a big batch of blueberry muffins on the weekend will ensure you’ve got morning tea covered all week! This recipe is SO flexible that it will suit most flours (- although you’ll want to avoid some if you’re avoiding fodmaps). Read the FAQs at the end of the recipe for a special twist! https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1658378121395-WOG0J64P0DBD7W26Z40V/Screen+Shot+2022-07-21+at+12.34.09+pm.png Recipes - Back-to-school blueberry muffins - METHOD 1 Pre-heat oven to 200C. 2 To save on washing up, line a 12 cup muffin tray with baking paper or patty pan cases. 3 Mix the dry ingredients first by sifting the flour (and baking powder if required), along with the salt. Stir in the sugar and make a well in the centre. 4 Mix together beaten egg, milk, melted butter, vanilla and orange zest. Add all at once to the flour mix, along with the blueberries, and stir until just mixed. Don’t over-stir, or else your batter will turn blue and your muffins will be as flat as pancakes! 5 Spoon into the prepared muffin try – about 2/3rds full. 6 Bake until golden, about 15 mins. Cool in the pan before placing on a wire rack. Serve straight out of the oven! Or store in the fridge or in the freezer for easy lunchbox fillers. https://www.noisyguts.com/recipes-/halloumiburgers monthly 0.5 2024-12-12 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1651470234164-6JAE9CG46DXMPSKDDX3Y/tempImagekxSoKW.gif Recipes - Meat-free Monday halloumi burgers If Meat-free Mondays sounds like something you’d like to try but you’re feeding a family of carnivores, you might like halloumi burgers! The patties are substantial in size and flavour. Inside a bun with lettuce, tomato and avocado, you’ll please the whole the family (especially if you serve home-made potato wedges on the side). https://www.noisyguts.com/recipes-/low-fodmap-raspberryandcoconutproteinballs monthly 0.5 2025-02-11 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/040c4055-5508-40fa-9afc-6b6701cc66b8/Raspberry+and+Coconut+balls.jpg Recipes - Low FODMAP Raspberry Coconut Protein Balls Need a satisfying and sweet pick-me-up? Raspberry coconut protein balls are packed full of goodness with no nasties. They are full with nutrients - made with protein, fibre + probiotics. But nutrition aside, these protein balls are simply delicious, guilt-free and provide a fabulous energy hit to beat your mid-afternoon slump. https://www.noisyguts.com/recipes-/low-fodmap-heirloom-carrots-hummus-and-harissa monthly 0.5 2024-12-14 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/dfd7353e-3377-40bc-b6ff-697a5684c665/carrots+and+hoummous+and+salad+and+chicken+4_3.jpg Recipes - Low FODMAP Heirloom Carrots, Hummus and Harissa - Fabulous served with chicken kebabs also flavoured with the harissa. This makes a beautiful low FODMAP dinner to share with family or friends. INGREDIENTS (Serves 4) 12-15 multi-coloured heirloom baby carrots 2 tsp harissa spice blend 1 tbsp garlic-infused olive oil 1 tbsp lime juice 1 tbsp maple syrup 8 tbsp hummus ½ pomegranate coriander leaves for decoration https://www.noisyguts.com/recipes-/low-fodmap-stir-fried-black-rice-and-vegetables monthly 0.5 2024-12-14 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1640339089990-EA8SEKN6ZLEXHU27V5H5/Gut+Health+Page+stir-fried+brown+rice.jpg Recipes - Low FODMAP stir-fried black rice and vegetables Low-FODMAP, fibre-filled and flavoursome. Ditch the boring white rice and try this mix instead. INGREDIENTS (serves 4) cooked black rice made from 2 cups of dry rice 1 tbspn sesame oil or garlic-infused oil 30g peas, cooked 1 bunch spring onions (80g), green tops only, sliced thinly 2 red chilli (up to a total of 28g or 11cm in length) 1 tspn fresh ginger, grated good pinch Chinese five spice 2 carrots, chopped ½ sweet potato, sliced in batons 70g of green beans, broccoli heads, snow peas or snap peas (stick to one only) 30g corn kernels 1 small bunch fresh coriander, chopped 2 tbspn Thai basil (optional) 3 tbspn gluten-free tamari or soy sauce https://www.noisyguts.com/recipes-/low-fodmap-cheesecakeinajar monthly 0.5 2025-01-16 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e70b25bb-56e4-4847-8a0a-855f7d26cd36/cheesecake+in+a+jar+vertical.jpg Recipes - Low FODMAP Cheesecake in a Jar Cheesecake in a jar is both feel-good and fabulous. They’re dead easy to make and the recipe and decorations can be adapted to suit what fruit is in season, your dinner party colour palette or what’s in your fridge!. The best thing about them is that they’re so very easy to transport to picnics, BBQs or parties. Did I mention that they’re easy to make? Each jar has four layers – the biscuit base, the cream cheese, whipped cream and decorations. Here’s what you’ll need: https://www.noisyguts.com/recipes-/lambchoppies monthly 0.5 2024-12-12 https://www.noisyguts.com/recipes-/low-fodmap-kebabs-2-ways monthly 0.5 2025-01-12 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/5e01b035-271b-48e1-8d13-4dd7ff222f21/low+FODMAP+halloumi+and+cherry+tomato+kebab.jpg Recipes - Low FODMAP Grilled Kebabs 2 Ways Have you got both vego & non-vego eaters in your family? Struggling to find a gut-friendly recipe to suit both? With a hint of summer in the air, I’m heading straight to the BBQ to cook kebabs 2 ways: halloumi and cherry tomato halloumi, cherry tomato and bacon SERVES 4 200g haloumi cheese, cut into 2cm cubes 1 punnet cherry tomatoes (add yellow, red, orange and green cherry tomatoes for extra colour!) 4 rashes bacon, sliced lengthways around 6cm to fit around haloumi bamboo skewers, soaked in water https://www.noisyguts.com/recipes-/low-fodmap-savoury-waffles monthly 0.5 2025-01-09 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/0ce1d2aa-9fa0-4a45-a0a6-8a8b3553b059/Halloumi+and+potato+waffles+topped+with+a+little+avocado+adn+tomatoes.jpg Recipes - Low FODMAP Savoury Potato and Halloumi Waffles So you already know that I’m a waffle lover. But let’s see if I can convince you to try my halloumi and potato waffles! Now there are lots of recipes out there that mix 2 grated potatoes, 100g grated halloumi cheese, 1 tbsp oil and salt to create a mix ready for your waffle iron. But… if they don’t LOOK exactly like NORMAL waffles, then my family won’t touch them. So I’ve pimped up my “regular” waffle recipe and the result is a delicious savoury recipe that the whole family will enjoy! https://www.noisyguts.com/recipes-/low-fodmap-gut-friendly-muesli monthly 0.5 2025-01-15 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1640338295634-YV2HPFOSF7UZ4JNQ1IVK/Gut+health+page+muesli.jpg Recipes - Low FODMAP Gut-friendly Muesli I fell in love with making my own muesli when I did a cooking class with the wonderful Jude Blereau from Wholefoods Cooking. DIY muesli allows you to eat everything you love (and none of the things you don’t!). Like saltantas - ewww. They get stuck in my teeth and they’re full of fructans and fructose that irritate my gut. So I use gut-safe nuts, along with a mix of seeds, and sweeten with maple syrup and coconut flakes. Chop and change the ingredients to suit your tastebuds. Don’t like walnuts? Ditch ‘em. Don’t like sesame seeds? Swap ‘em for hemp seeds or chia. Stick to 3 cups of rolled oats and 1/2 cup of almonds to keep it low fodmap. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/24558d81-bf37-4720-a271-d3533ccb9506/Muesli+-+dizzle+of+chocolate.jpg Recipes - Low FODMAP Gut-friendly Muesli Muesli Bars Use the muesli recipe as the basis for nutritious and delicious muesli bars – cheaper and healthier than store-bought alternatives. INGREDIENTS 430g muesli 90ml coconut oil (measured and used in liquid state) 45ml brown rice syrup 45ml maple syrup https://www.noisyguts.com/recipes-/low-fodmap-pretty-green-salad monthly 0.5 2024-12-14 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1640338517019-H50PAIK4XDP5IAIEK498/Gut+Health+Page+Green+Salad.jpg Recipes - Low FODMAP Pretty Green Salad This salad is elegant in it’s simplicty. The peppery rocket is balanced by the creamy avocado and sweet blueberries and cucumber. Avocados are packed full of healthy monsaturated fat, which is great for heart health. They are also an excellent source of vitamin C, vitamin E, vitamin B6, potassium, folate and fibre. What’s not to love? Well - avocados also contains the FODMAP sorbitol., which can be a gut irritant. Stick to a safe portion of 1/8 avocado (30g) per person. . https://www.noisyguts.com/recipes-/low-fodmap-weekend-waffles-with-berries monthly 0.5 2025-01-09 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/c5d68aa6-3190-4c16-9044-972cf77c2ca9/low+FODMAP+weekend+waffles.jpg Recipes - low FODMAP Weekend waffles Looking for a weekend waffles that you can enjoy all week? Making multiple batches on the weekend makes week day breakfasts a breeze. Store cooked waffles in the fridge (or freezer) and pop them in the toaster for a grab ‘n go brekkie. https://www.noisyguts.com/recipes-/kale-salad monthly 0.5 2024-12-12 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1609730959440-JGYXHC6J63T3FE4LIXBA/Kale+salad+low+res.jpg Recipes - Colourful kale salad - Make it stand out Love the colour and vibrancy of a good salad, especially when it takes 5 mins to throw together. This recipe has been created and tested by Jo. Before you go looking for the fine-print, YES, cranberries are high in fructans. A safe serving size for those following a diet low in short-chain carbohydrates (FODMAPs) is 15g or 1 tablespoon. As this recipe serves 4, cranberries are within the allowable serving size so eat joyfully! https://www.noisyguts.com/recipes-/kiwichiapot monthly 0.5 2024-12-12 https://www.noisyguts.com/recipes-/gut-friendlyrockyroad monthly 0.5 2024-12-12 https://www.noisyguts.com/recipes-/chocolate-mousse monthly 0.5 2024-12-12 https://www.noisyguts.com/recipes-/low-fodmap-thai-beef-salad monthly 0.5 2025-12-05 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/2b939395-801c-4ebf-a50a-9b519b0f255b/Thai+beef+salad.png Recipes - Low FODMAP Thai Beef Salad This fresh and fragrant salad is perfect for summer or winter. The quantities below serve four and are safely low-FODMAP. However, take care to measure the chilli, fish sauce and lime juice carefully. The amounts below will provide a lovely balance of flavours with the oil and sugar. https://www.noisyguts.com/recipes-/spinachorangeandedpeppersalad monthly 0.5 2024-12-12 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/3cb3bd9e-9514-437c-8f54-30519225cafa/LowFODMAP%2Bsalad.jpg Recipes - Red, Orange and Green for Go! - This spinach, orange and roasted red pepper salad ‘zings’ with flavour and is packed full of vitamins, minerals and fibre. It is fabulous served with a steak. The vitamin C in the oranges will help you to absorb the iron in the meat and spinach. The serving below is low-FODMAP, but be aware that the fructans in baby spinach can become a problem if you have more than 75g. Don’t be tempted to eat more than your share. Similarly, Monash recently retested red peppers (capsicum) and found them to have significant fructose. A safe serving is 43g. This recipe was inspired by Leith’s Vegetarian Bible. https://www.noisyguts.com/recipes-/amaze-balls-lowfodmap-choolate-treat monthly 0.5 2025-01-02 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/d6eecd9c-5039-4aba-b6e6-1ffc5067d4f4/Amaze+balls.jpg Recipes - Amaze-balls - for a low FODMAP chocolate treat Yes, I’m a well-known chocoholic. When you feel like so many things have been eliminated from your diet, being able to enjoy an indulgent chocolate treat is so deeply satisfying. But here is the key takeaway – both quantity and quality matter. Common ingredients in chocolate that trigger flare-ups include lactose, fructans, sweeteners and high fat content, so choose the quality of your chocolate carefully. https://www.noisyguts.com/recipes-/lowfodmapsalmonandstrifry monthly 0.5 2024-12-14 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/b3a71952-d180-49b6-adaa-f632e95cf5dc/salmon+and+stir-fry+2.png Recipes - Salmon and low FODMAP Stir Fried Veggies with Rice This colourful stir-fry works beautifully with oil-rich salmon, but would also work with tuna steaks or oven-baked chicken. We pan-fried the salmon, but for the Gut-Health Challenge, you can also remove the skin and steam or oven-bake. Monash recently retested red peppers (capsicum) and found them to have significant fructose. Stick to the safe serving here of 43g. Similarly, take care if the FODMAP fructan is one of your triggers - don’t add any additional lime juice or chilli. If mannitol is your trigger, be careful not to add too much cabbage. The safe serving size per person is 3/4 cup. If fructan isn’t a problem for you, then you can add garlic. Fructan frolickers can add even more flavour by removing the skin of the salmon, rubbing the steaks in 2 tablespoons of miso paste and then sprinkling on 1 tablespoon of sesame seeds before pan frying. Check that the miso is gluten-free. https://www.noisyguts.com/recipes-/goldenrough monthly 0.5 2024-12-12 https://www.noisyguts.com/recipes-/ricecrust monthly 0.5 2024-12-12 https://www.noisyguts.com/recipes-/curried-rice monthly 0.5 2024-12-12 https://www.noisyguts.com/recipes-/zestymayo monthly 0.5 2024-12-12 https://www.noisyguts.com/recipes-/thaicrispychicken monthly 0.5 2024-12-12 https://www.noisyguts.com/recipes-/category/gluten-free+recipe monthly 0.5 https://www.noisyguts.com/recipes-/category/recipe monthly 0.5 https://www.noisyguts.com/recipes-/category/low+FODMAP+recipe monthly 0.5 https://www.noisyguts.com/recipes-/tag/gluten-free+recipe monthly 0.5 https://www.noisyguts.com/recipes-/tag/lactose-free+condensed+milk monthly 0.5 https://www.noisyguts.com/recipes-/tag/low+FODMAP+recipe monthly 0.5 https://www.noisyguts.com/recipes-/tag/lactose-free monthly 0.5 https://www.noisyguts.com/recipes-/tag/condensed+milk monthly 0.5 https://www.noisyguts.com/recipes-/tag/low+fodmap+recipes monthly 0.5 https://www.noisyguts.com/recipes-/tag/chocolate+treats monthly 0.5 https://www.noisyguts.com/blog-2-1 daily 0.75 2025-08-14 https://www.noisyguts.com/blog-2-1/blog-post-title-one-5wmkb monthly 0.5 2020-08-25 https://www.noisyguts.com/blog-2-1/blog-post-title-two-5gka6 monthly 0.5 2020-05-20 https://www.noisyguts.com/blog-2-1/blog-post-title-three-sxnml monthly 0.5 2020-05-20 https://www.noisyguts.com/blog-2-1/blog-post-title-four-ck3hg monthly 0.5 2020-05-20 https://www.noisyguts.com/events-one daily 0.75 2025-08-14 https://www.noisyguts.com/events-one/event-five-a5jtf monthly 0.5 2021-01-11 https://www.noisyguts.com/events-one/event-four-x2znn monthly 0.5 2021-01-11 https://www.noisyguts.com/events-one/event-three-dez4h monthly 0.5 2021-01-11 https://www.noisyguts.com/events-one/event-two-4z6db monthly 0.5 2021-01-11 https://www.noisyguts.com/events-one/event-one-yedtf monthly 0.5 2021-01-11 https://www.noisyguts.com/vegan-recipes daily 0.75 2026-03-29 https://www.noisyguts.com/vegan-recipes/low-fodmap-sticky-lime-amp-ginger-tofu monthly 0.5 2026-03-29 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/01667fe1-d2a6-4c25-9663-1920d30812d9/low+FODMAP+sticky+lime+ginger+and+chilli+tofu.jpg Vegan Recipes - Low FODMAP Sticky Lime &amp; Ginger Tofu Ingredients (serves 4): For the Tofu: 500g firm tofu 2 tbsp soya sauce Shaoxing Chinese cooking wine or dry sherry (optional) 70g cornflour 3 tbsp neutral oil the green parts of 2 spring onions https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/aa8f04c3-50f4-45fc-871d-212e96bacca0/lanndscape+low+FODMAP+lime+tofu.jpg Vegan Recipes - Low FODMAP Sticky Lime &amp; Ginger Tofu - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.noisyguts.com/vegan-recipes/low-fodmap-hazelnut-chocolate-spread monthly 0.5 2026-02-09 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/15e62ec0-92cc-4867-8ac2-0eb024646922/Nutella.jpg Vegan Recipes - Low FODMAP Hazelnut Chocolate Spread Ingredients: 250g raw hazelnuts (skins off - see note below) ½ cup of pure icing sugar ¼ cup of Dutch cocoa powder 2 tbsp neutral oil (we used grapeseed oil) 1 tsp vanilla extract ¼ tsp salt (optional) https://www.noisyguts.com/vegan-recipes/low-fodmap-seed-crackers monthly 0.5 2026-02-04 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1770001880095-TA9KKA9LFTM7TN6E86TG/lowfodmapfibreseeds_PH.jpeg Vegan Recipes - Low-fodmap Seed Crackers Seed cracker (version #1) INGREDIENTS: 120g golden linseeds 50g white chia seeds 250ml warm water (not boiling!) 125g pumpkin seeds 125g sunflower seeds 1 tsp sesame seeds 1 tsp salt METHOD: Stir linseeds and chia seeds in warm water. Then stir through the rest of the ingredients. Spread thinly on a lined baking tray. Bake at 175C for 25 mins until golden. Open the oven door, reduce temp to 065C and bake for another 15-20 mins until the crackers have dried. Once cooked, cool on a drying rack. Allow to cool completely before serving. These crackers are best stored airtight and used within 3-4 days (the flour & oil based version below stays crisp for longer). https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/a4dc46e5-e58a-4218-8fd9-0218f94843db/lowfodmapfibreseeds_PH_hommus.jpeg Vegan Recipes - Low-fodmap Seed Crackers Seed cracker (version #2) INGREDIENTS: 90g flaxseeds 76g pumpkin seeds 90g sunflower seeds 20g poppy seeds 40g sesame seeds ½ tsp sea salt 50g garlic-infused olive oil 60g rice flour or cornflour (I’ve tried using these 2 gluten-free flours but you could experiment with your preferred GF flour) 200ml boiling water METHOD In a large bowl, combine all seeds, rice flour and salt. Add garlic-infused olive oil and boiling water, then stir well. Cover and let sit for 30 minutes so the flaxseeds can absorb the liquid and bind the mix. Preheat oven to 170°C and spread the mix thinly on a lined baking tray. To achieve the right ‘thin-ness’, you could either use a flat spatula to flatten the mix or add another layer of baking paper and use a rolling pin. Bake for 20-25 mins or until golden. Cool completely before breaking into pieces. These crackers are best stored in an airtight container and keep fresh for 5-7 days. https://www.noisyguts.com/vegan-recipes/bananarama-smoothie monthly 0.5 2025-08-26 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/86a607b3-d0d3-4f5b-880a-16e1d613dd2d/Bananarama+smoothie.jpg Vegan Recipes - Bananarama Smoothie - INGREDIENTS 50g Plant-based Vanilla Superflora 1 frozen medium firm banana* 30g frozen coconut yoghurt (check it doesn’t include inulin) 1 tbsp maple syrup 1 tspn vanilla essence 1/4 tspn ground cinnamon 200ml soy milk (or almond if you prefer) crushed ice *reduce the banana serving to 37g per person if your banana is ripe. https://www.noisyguts.com/vegan-recipes/lowfodmapmisoroastedcauliflower monthly 0.5 2025-06-13 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e9b8c0a0-719c-4851-a389-f4e2c1e37f65/low%2Bfodmap%2Bmiso%2Broasted%2Bcauliflower%2Bwith%2Bcrispy%2Bbreadcrumbs.jpeg Vegan Recipes - Low FODMAP Miso Roasted Cauliflower INGREDIENTS 1/2 medium cauliflower, cut into florets (use white or purple cauliflower - 75g is the recommended low fodmap serving size per person per meal) 2 tbsp white miso paste 1 tbsp gluten-free tamari 2 tbsp olive oil 1 tbsp rice vinegar 1/2 red chilli 2 tbsp gluten-free panko breadcrumbs (I used Organ Crispi Breadcrumbs: Panko Style. They’re gluten, dairy and egg free and really were crispy!) fresh chopped parsley (for garnish) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/d9c20860-3cc0-49ca-a957-83a8cea879d0/low%2Bfodmap%2Bmiso%2Broasted%2Bcauliflower.jpeg Vegan Recipes - Low FODMAP Miso Roasted Cauliflower METHOD Preheat the oven to 220C. The key to crispy cauliflower is a HOT pre-heated oven. In a bowl, add all the ingredients and toss with cauliflower until well coated. Cook in the oven for 15-20 minutes, tossing at least once to ensure lots of crispy bits. Garnish with small red chilli and parsley, if desired. Serve immediately to prevent the cauliflower wilting and the breadcrumbs going soggy. https://www.noisyguts.com/vegan-recipes/low-fodmap-creamy-chocolate-chia-pudding monthly 0.5 2025-03-31 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/2f8bd755-8859-4259-af54-666c25b22227/chia+pudding.jpg Vegan Recipes - Low FODMAP Creamy Chocolate Chia Pudding Ingredients (serves 2): 4 tbsp chia seeds 250 ml coconut milk (no inulin) 1 tbsp cocoa powder 2 tbsp maple syrup 1 tsp vanilla extract 1/4 tsp cinnamon https://www.noisyguts.com/vegan-recipes/low-fodmap-pecan-pie-smoothie monthly 0.5 2025-02-11 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/2aede0a6-8272-468d-8540-b588e94d400b/Pecan+Pie+smoothies.jpg Vegan Recipes - Pecan Pie Smoothie Ingredients: serves 1 • 50g Vanilla Plant-Based Superflora • ⅓ ripe banana • 7 pecan halves • 1 tbsp maple syrup • ½ tsp ground cinnamon • 250ml almond milk https://www.noisyguts.com/vegan-recipes/quinoasalad-h7znn monthly 0.5 2024-11-19 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/86267d87-9957-4fc0-8dda-8afcb0629946/Screen+Shot+2024-06-12+at+5.26.27+pm.png Vegan Recipes - Quick quinoa salad INGREDIENTS 180g (2 cups) tri-coloured quinoa, cooked according to the manufacturer’s instructions (if you’re worried about your quinoa being bitter, soak it overnight in water and a tablespoon of yoghurt) 60g frozen peas (15g is the recommended low fodmap serving size) 150g continental cucumber (75g is the recommended low fodmap serving size) 1 spring onion, green tops only 1-2 small red chillies 2 tbsp chopped fresh mint 2 tbsp olive oil 2 tbsp lime juice and zest 1/2 pomegranate, seeds only (45g or 1/4 cup is the recommended low fodmap serving size) generously season with salt and pepper wedges of lime to serve decorate with toasted pepitas, if desired https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/f011a98d-5c8a-4dfa-a1c0-00aebe314c49/Screen+Shot+2024-06-12+at+5.26.43+pm.png Vegan Recipes - Quick quinoa salad - METHOD In a large bowl, gently mix all the ingredients together except the pomegranate and lime. Once combined, add pomegranate and lime. Season generously https://www.noisyguts.com/vegan-recipes/choc-avo-banana-smoothie-xe4bg monthly 0.5 2024-11-19 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/c98f49c7-572a-43b9-b4b8-4a471f46a80f/Smoothie+with+plant-based+choc.png Vegan Recipes - Choc, avo and banana smoothie - INGREDIENTS 50g Superflora Plant-based Chocolate 1 medium-sized banana (firm, peeled). Choose a firm/just ripe banana, with no brown spots to minimise fructan content 1 teaspoon almond butter (or peanut butter) 1 teaspoon maple syrup 60g avocado (about 3 tablespoons is the recommended low fodmap serving size) 200ml almond milk (or your preferred non-dairy low fodmap option) 1 tablespoon dark cocoa https://www.noisyguts.com/vegan-recipes/coconutandzestylimeproteinballs monthly 0.5 2024-11-19 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e6a9f567-ebff-440e-8ec5-5dc40f393370/vegan+coconut+protein+balls.png Vegan Recipes - Coconut and zesty lime protein balls - INGREDIENTS 2 cups shredded or desiccated coconut 1/2 cup Superflora Plant-based Vanilla 1 lime, juice and zest 1/4 cup maple syrup 1/4 cup coconut oil, melted 1 tsp vanilla essence extra coconut and/or lime zest for rolling https://www.noisyguts.com/vegan-recipes/blue-berry-smoothie-h8fzh monthly 0.5 2024-11-19 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/df035e07-4b96-4854-ab8a-8c5e83bcb8f0/blue+smoothie+vegan.png Vegan Recipes - Blue berry bliss smoothie - INGREDIENTS 3 medium strawberries, washed and hulled 1/2 banana, ripe and firm (store the leftover in the freezer for tomorrow’s smoothie) 1 cup blueberries (recently re-tested in the Monash Fodmap App so remains low in fodmaps in a serving size of up to 500 grams!!!) 50g Superflora Plant-based Vanilla gut health shake (or Plant-based Vanilla if you’re looking for a vegan option) 250ml dairy-free milk https://www.noisyguts.com/vegan-recipes/tofu-thai-red-curry monthly 0.5 2024-11-19 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/3b541260-71ae-49a6-a1b5-6a506dfe644b/Tofu+Curry+2.jpg Vegan Recipes - Tofu Thai Red Curry INGREDIENTS: Red curry paste: 4 tbsp Galangal, grated 2 tbsp Lemongrass (white inner only) 4 Red chillis 1/2 tbsp miso 1/2 tsp Cumin 1/2 tsp Coriander Zest of a lime, grated Juice of 1/2 a lime 2 tbsp Green spring onion tops sliced 1/4 cup water 1 tbsp Garlic infused olive oil https://www.noisyguts.com/vegan-recipes/a-ready-set-go-bowl-of-goodness monthly 0.5 2024-11-19 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1726301714905-RX6PF91HVW0LMHY7PFV4/kidney+beans.png Vegan Recipes - A ready-set-go bowl of goodness - INGREDIENTS 1 x small red capsicum (low fodmap serving size is 43g) 2 tbsp garlic-infused olive oil 1 x can tomatoes with juice, chopped or left chunky (low fodmap serving size is ½ cup or 100g; higher servings contain fructose) 4 cups low fodmap vegetable stock. We used San Elk Organic Vegetable Stock. 3 tbsp long grain rice 1 x 200g can red kidney beans (low fodmap serving size is 85g; higher servings contain fructans) 1 tspn oregano, dried 1 tspn sugar salt and pepper to season https://www.noisyguts.com/vegan-recipes/lamington-protein-balls monthly 0.5 2024-11-26 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/0f6ab50c-e83b-401a-ae57-68c35a97b86c/lamington+protein+balls.png Vegan Recipes - Lamington protein balls Ingredients: 90g protein powder (Obviously, we’d recommend Superflora Plant-based Chocolate!) 60g almond meal 20g cocoa (I used Valrhona Dutch Cocoa because it’s luxuriously dark & delicious but you can use whatever cocoa you have in the pantry) 100g coconut oil, melted (equivalent to ½ cup when melted) 140g maple syrup (equivalent to ½ cup) Filling & toppings: 20-25 frozen (or fresh) raspberries 30g 70% dark chocolate 20g coconut, desiccated https://www.noisyguts.com/vegan-recipes/chocolate-and-hazelnut-cake monthly 0.5 2024-11-19 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/f4f9531a-e603-46ba-bc6d-ffc00d74ca0f/chocolate+and+hazlenut+mug+cake+for+vegans.jpg Vegan Recipes - Chocolate and Hazelnut cake Ingredients: per mug or ramekin (use level tablespoons) 2 tbsp cocoa powder 3 tbsp boiling water 2 tbsp extra virgin olive oil 3 tbsp light brown sugar 1 tbsp ground hazelnuts 1 tbsp Plant-based Chocolate Superflora 1/4 tsp vanilla essence 1/2 tsp gluten-free baking powder https://www.noisyguts.com/vegan-recipes/kiwi-vanilla-glow-cw36m monthly 0.5 2025-02-18 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/8733ec26-1cec-4c99-a810-bbbab36fdc15/green+glow+smoothie+no+product.png Vegan Recipes - Kiwi vanilla glow smoothie - INGREDIENTS 2 kiwi fruit, peeled 1/2 banana, firm/just ripe & peeled 30g Superflora Plant-based Vanilla gut health shake 1 tsp maple syrup 250ml soy milk (soy protein) https://www.noisyguts.com/vegan-recipes/chocolate-peanut-butter-power-balls monthly 0.5 2024-11-19 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/d0bae620-f497-4f8d-8bdf-4a17dedb52ac/plant+based+protein+ball.jpg Vegan Recipes - Chocolate peanut butter power balls INGREDIENTS 135g (1/2 cup) crunchy peanut butter (50g is the recommended low fodmap serving size per person) 60ml rice malt syrup 30ml maple syrup 40g Superflora Plant-based Vanilla 60g rolled oats 40g vegan dark chocolate chips (see note below) 1 tbsp coconut oil, melted, optional (only necessary if your peanut butter is dry and your dough doesn’t come together easily) https://www.noisyguts.com/vegan-recipes/blueberry-burst-smoothie monthly 0.5 2024-11-19 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/57d50230-1708-48ae-9d36-48abfe796290/plant+based+smoothie.jpg Vegan Recipes - Blueberry burst smoothie INGREDIENTS 100g blueberries, frozen 2 tbsp coconut yoghurt 1 cup (250ml) macadamia milk. Alternatively you could substitute with almond milk or soy milk. 50g Superflora Plant-based Vanilla gut health shake 1/2 banana, medium firm, peeled (fresh or frozen) METHOD Add the ingredients to your blender, blitz and enjoy! https://www.noisyguts.com/vegan-recipes/chocolate-protein-porridge monthly 0.5 2024-11-19 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/c1268803-2d95-4097-8a4c-602c12efd966/beautiful+porridge.jpg Vegan Recipes - Chocolate Protein Porridge Ingredients: 1/2 cup of porridge oats 1/2 tbsp of chia seeds 1 heaped tspn of cocoa powder 1 tspn to tbsp of maple syrup depending on how sweet you like your porridge 1 cup of water 1 cup of your favourite milk (we love So Good Soy Milk) 1 tbsp (15g) Plant-Based Chocolate Protein Powder https://www.noisyguts.com/vegan-recipes/superflora-choc-o-orange-balls monthly 0.5 2024-11-19 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/17b1b5ad-cb1d-43e5-986c-991e8b2b4d5b/plant-based+protein+balls.jpg Vegan Recipes - Superflora choc-o-orange balls INGREDIENTS 1 navel orange, juice and zest 10 dates (45g), pitted and roughly chopped 200g macadamias, peanuts or mixed nuts 50g Plant-Based Chocolate Superflora protein powder 1/3 cup Cocoa Powder 2 tsp vanilla extract 2 tbsp coconut oil, melted (if required) https://www.noisyguts.com/vegan-recipes/banana-mocha-smoothie monthly 0.5 2025-05-02 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/498ce34d-89ef-473b-9306-9464707d6b14/oats+mocha+smoothie.jpg Vegan Recipes - Banana Mocha Smoothie Ingredients - serves 1 Blitz and enjoy • 50g Plant-Based Chocolate Superflora • 1/3 ripe frozen banana or fresh banana and ice cubes • 20g oats (omit if coeliac) • 250 ml soy milk or your favourite milk • 1 1/2 tbsp cold brew coffee concentrate https://www.noisyguts.com/vegan-recipes/pumpkin-amp-chickpea-soup monthly 0.5 2024-11-19 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/55c90d87-fead-4472-942b-bc41c6aba94a/pumpkin+and+chickpeas+soup.jpg Vegan Recipes - Pumpkin &amp; Chickpea Soup INGREDIENTS 1kg pumpkin, Japanese/Kabocha (eat freely on the low fodmap diet). Butternut pumpkin is unsuitable for this recipe becase it contains oligos-GOS and mannitol. 4 cups low fodmap vegetable. We used certified low fodmap vegetable stock from San Elk. 2 tablespoons garlic infused olive oil 2 x spring onions, greens only 1 tbsp cumin, ground 1 tbsp Dijon mustard (low fodmap serving size is 1 tbsp or 23g) 1 tbsp maple syrup (low fodmap serving size is 2 tbsp or 50g) 168g canned chickpeas, drained and rinsed thoroughly. Low fodmap serving size is ¼ cup or 42g per meal) ½ cup basil, chopped https://www.noisyguts.com/vegan-recipes/cranberry-and-seed-protein-bar monthly 0.5 2024-11-19 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/108e6462-c281-41a4-aff7-c4c60fa05d33/Screen%2BShot%2B2022-10-03%2Bat%2B3.21.43%2Bpm.png Vegan Recipes - Cranberry and Seed Protein Bar INGREDIENTS 150g wheat-free | gluten-friendly rolled oats 50g Superflora Plant-based Chocolate protein powder 40g sesame seeds 30g white or black chia seeds 30g peppitas 60g cranberries 30g coconut, desiccated or flaked 30g golden or brown linseeds 90ml coconut oil, melted 60ml rice malt 40ml maple syrup https://www.noisyguts.com/vegan-recipes/peanut-amp-caramel-ice-cream-bars monthly 0.5 2024-11-19 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/3e149064-4cd8-457e-9af9-0ef20954424d/vegan+ice-cream+bars.jpg Vegan Recipes - Peanut &amp; caramel ice-cream bars INGREDIENTS Ice-cream base layer: 6 tbsp of smooth peanut butter 400 ml can of coconut cream ¼ cup of maple syrup ¼ cup Superflora Plant-Based Chocolate Protein Powder Caramel layer: ½ cup crunchy peanut butter – add extra chopped peanuts if you wish 2 tablespoons of coconut oil ¼ cup maple syrup Chocolate covering: 200g of Dark Chocolate - melted https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/0d2946af-f6fa-44fc-8072-330207351b2d/plant-based+ice+cream+bars.jpg Vegan Recipes - Peanut &amp; caramel ice-cream bars METHOD Blend all the bottom ice-cream layer ingredients together. Pour into moulds. I used a silicone tray with moulds for 12 mini loaves. You can use an ice cube tray if you prefer smaller treats. Freeze for a couple of hours. Prepare caramel layer. Melt coconut oil in a pan. Add the peanut butter and maple syrup and stir to mix thoroughly. Once mixed pour into another container to cool slightly. Remove moulds from freezer. Spoon a thin layer of the peanut caramel on top of base. Work quickly to spread the caramel. It will freeze on contact with the base. Return the bars to the freezer for ½ to 1 hour. Break dark chocolate into pieces and melt in a baine marie or zap in the microwave. Remove from heat. Work quickly to dunk the ice-cream caramel bars into the chocolate and then place on a baking tray or container lined with baking parchment. If you prefer to use less chocolate then simply drizzle the chocolate over the bars. This may work better with cubes that you would eat with a spoon. It also helps keep one bar or cube to a 30g low-FODMAP serve of chocolate. Return to freezer until serving. Enjoy enthusiastically! p.s. You can swap cold-brew coffee for 2 tablespoons of the coconut milk, for an even more sophisticated mix! https://www.noisyguts.com/vegan-recipes/chocolate-dipped-protein-balls monthly 0.5 2024-11-19 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/7889a4a9-1128-409a-9b1d-8652556dcf7a/protein+balls.jpg Vegan Recipes - Chocolate-dipped protein balls! INGREDIENTS 150g dates, pitted 1/2 cup macadamia nuts 1/2 cup coconut 30g Superflora Plant-based Chocolate protein powder 3 tbsp coconut oil, melted 2 tbsp maple syrup 1 tbsp Valrhona Dutch Cocoa Powder 2 tsp vanilla extract 170g 70%+ dark chocolate, melted (for coating) https://www.noisyguts.com/vegan-recipes/pesto-tofu-noodles-amp-zoodles monthly 0.5 2024-11-19 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/9598476d-b13c-48b7-8075-95b7b4d46927/Zoodles+and+noodles.jpg Vegan Recipes - Pesto, tofu, noodles &amp; zoodles Veggies, noodles and zoodles: 1/8 cup (30ml) garlic infused olive oil 250 gram firm tofu, cubed 2 tbsp gluten-free tamari sauce (or soy sauce) 8 yellow patty pan squash, halved 2 baby zucchini, halved lengthways 1 small zucchini (130g), use a grater to convert to zoodles using a julienne peeler 2 tbsp fresh ginger, finely grated 2 tbsp gluten-free tamari sauce (or soy sauce) 180 gram dried soba noodles (made from wheat and buckwheat) 1 cup loosely packed fresh coriander leaves 1 spring onion, sliced, green tops only https://www.noisyguts.com/vegan-recipes/roasted-sweet-potato-and-macadamia-salad monthly 0.5 2024-11-19 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1c5256ab-7bdc-4f18-8fbc-0189b3556e30/salad.jpg Vegan Recipes - Roasted Sweet Potato and Macadamia Salad For the salad: 200g sweet potato, peeled 1 tablespoon garlic-infused or regular olive oil Pinch salt 160g mixed lettuce leaves, washed 50g baby spinach 180g cherry tomatoes (if you can find heirloom tomatoes, you can add some extra colour to your place). 1 cucumber, thinly sliced 120g macadamia nuts, roasted For the dressing: 2 tablespoons garlic infused or regular olive oil (or macadamia oil) 1 tablespoon balsamic vinegar https://www.noisyguts.com/vegan-recipes/gut-friendly-brownies monthly 0.5 2024-11-19 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/d44568a6-7079-4965-a3fd-48808ded99fc/chocolate+brownies.jpg Vegan Recipes - Gut-friendly Brownies Ingredients: 5 tbspn sunflower oil, plus extra for greasing 200g dark chocolate 150g gluten-free flour 1 ½ tspn baking powder pinch of salt 20g Superflora (Plant-Based Chocolate Superflora) 3 heaped tspns cocoa powder 180g golden caster sugar 1 tspn vanilla extract 230ml (1 cup) unsweetened organic soya milk or almond milk 150g macadamia nuts https://www.noisyguts.com/vegan-recipes/carrot-orange-amp-ginger-soup monthly 0.5 2024-11-19 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1725287041339-UN1L5C8KR9BYMJ2LOROG/carrot%2C+ginger+and+orange+soup.jpg Vegan Recipes - Carrot, orange &amp; ginger soup Ingredients (serves 4): 1 kg of carrots 1 orange a 1 cm knob of ginger 1 garlic clove chopped parsley 2 tbsp extra virgin olive oil 1 litre of vegetable stock - we love San Elk low FODMAP vegetable stock powder salt and pepper For additional protein, add cannellini beans (a low FODMAP serve is 1/3 cup of drained beans). 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https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1624168278043-K9539TX9Z8NTBUYERVXU/arms-in-air-on-scales-weight-loss-success_filter.gif Superflora shakes for weight-loss - Achieve your goals https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1634382262923-AN9S5L05TV0S62UDTPS0/Logo_group_Black.+5+jpg.jpg Superflora shakes for weight-loss https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1634382345283-FN02FJBSHA8BIY7YWG3M/logo2%2BTag.png Superflora shakes for weight-loss https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1634739120319-W3QWZIDWWT9E8F2ODF6W/Alex+with+Vanilla+Superflora+shake.jpg Superflora shakes for weight-loss https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e3474b2f-8db2-469f-b95f-0493ddc2c950/Gut-friendly+protein%2C+fibre+and+probiotics+for+better+gut+health+kettlebell.jpg Superflora shakes for weight-loss SUPERFLORA FRENCH BEAN VANILLA - $66.99 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https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/07f29acd-4f26-4073-822b-2158e83a2a5b/Vanilla+Gut+Health+Shakes+to+improve+IBS+symptoms.jpg Superflora shakes for IBS https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1649593889557-NCK960D3BZAVVY89BGLO/stomach+feel+better.PNG Superflora shakes for IBS https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/a9321f0e-348b-488d-8c86-69c8420750d1/The+first+chocolate+shakes+I%27ve+ever+loved.jpg Superflora shakes for IBS https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1654831946500-6Q2REXO3DENU3FHUA6YV/digestive+super+power.PNG Superflora shakes for IBS https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/50c53828-3d54-4085-93a1-509e1fd22a78/Vanilla+Gut+Health+Shakes+for+those+who+struggle+with+IBS.jpg Superflora shakes for IBS https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1649075419766-YV8HXDFZG5LHEBQRIF25/Jacqui.PNG Superflora shakes for IBS https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/70e9c8a4-bc15-4835-be12-ef7f1f5ed043/Low+FODMAP+strawberry+shake+2+for+less+bloating+and+better+gut+health.jpg Superflora shakes for IBS https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1649075460446-P3LWM4R5H402P76PBESI/Jess.PNG Superflora shakes for IBS https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/0cb85779-b74a-4aaa-90bf-ddb711b4c2d3/It+ticks+every+box+for+me.jpg Superflora shakes for IBS https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/2eb30b65-3a85-4cb4-949f-4b5028b81d17/Choccy+deliciousness+in+shake+form.jpg Superflora shakes for IBS https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1661159811580-CGVQO0O960JTS7WG2B86/plant+based+protein+powder+.png Superflora shakes for IBS 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https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/d3b900e2-aec6-43cb-8b78-03baa61be810/Chocolate+plant+based+low+FODMAP+vegan+protein+powder.jpg Superflora shakes for IBS https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/26137c05-30f5-4d7e-8e7c-98b0d4dc664d/Superlfora+bumperpack+WPI+low+lactose.jpg Superflora shakes for IBS https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/3477cd4a-1f72-497f-8dba-bed2c3724969/bumperpaclk+of+plant+based+protein+powder.jpg Superflora shakes for IBS https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/a915b5b9-aa3e-4cdb-9906-dca27ffca8a4/benefits+of+Superflora+low+fodmap+shakes+.jpg Superflora shakes for IBS The benefits of Superflora gut health shakes with fibre and probiotics https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e280fd39-782d-45ae-80b7-b593f3f3a97c/swirl+flipped+low+FODMAP+shakes.jpg Superflora shakes for IBS Girl drinking Superflora gut health shakes https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e663f6a2-ac09-4498-bddd-ed0925d92911/Medals+for+protein+page.png Superflora shakes for IBS - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/8756bf2d-9399-4266-ab6e-c25d2ba9ecc0/logo+group+with+channel+nine.jpg Superflora shakes for IBS Backed by https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1632315440695-FQMTYZVY0H9G8EPS9LPZ/Logo+for+Superflora+gut+health+shakes.jpg Superflora shakes for IBS https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/b3985f09-3e3f-43a9-bdd3-98bdfa2e2a63/love+Superflora+gut+friendly+shakes.jpg Superflora shakes for IBS - You’re going to love our gut-friendly shakes Because we understand chronic gut issues, including IBS. We understand your pain, and bloating, and other gut symptoms. Our low-FODMAP protein powders only contain high quality ingredients, and are free of common gut irritants. They are also gluten-free, plus they contain a custom fibre-blend formulated specifically to help people with IBS and sensitive tummies. It promotes regularity (without the rush). Use them daily, and break free from IBS. Let the specially selected fibre and probiotics shake your symptoms and improve your gut health. We chose to include the probiotic Bacillus coagulans MTCC 5856 because it supports the health and diversity of the gut microbiome and reduces bloating & discomfort. You can enjoy our shakes with confidence. They have been tested and certified low-FODMAP by Monash University. Similarly, our shakes have been tested by a NATA accredited lab so you can be assured that they are gluten-free. Our WPI-based shakes are rich in leucine, perfect for building and maintaining muscle. Whilst our plant-based shakes contain 3 different plant proteins for excellent flavour, texture and amino acid coverage. Superflora shakes also work as a convenient grab-and-go low fodmap meal, or for a post-workout protein boost. Fall in love with Superflora Gut Health Shakes every day. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/5e237610-3e39-443b-90b3-49392eb0d907/Superflora+reduces+bloating+and+other+IBS+symptoms.jpg Superflora shakes for IBS for IBS or sensitive tummies https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/d5178b34-03a1-445b-83dc-fe749aeddcbc/woman+on+scales.jpg Superflora shakes for IBS for weight management https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/0273d624-bb5e-4fdb-98a3-426b0d2ecf96/Gut+friendly+protein+fibre+and+probiotics+great+for+a+post+workout+boost.jpg Superflora shakes for IBS for a protein boost https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/3f2a7314-641b-4fe0-b274-83a4530c868c/happy+with+strawberry.jpg Superflora shakes for IBS Low FODMAP https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1624079206775-6049H2MHQBRMWKTG4EUJ/Ingredient-custom-fibre-blend.gif Superflora shakes for IBS Custom fibre-blend & probiotic https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e4f82362-3f79-455c-a19e-6809f61d107a/Chocolate+happy.jpg Superflora shakes for IBS Gluten-free https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/af54cd62-18af-4c8b-9482-6cb93b4bfe83/arms+in+air+on+scales+weight+loss+success_square2.jpg Superflora shakes for IBS - Acheive your goals We strongly believe that BEAUTIFUL bodies come in ALL shapes and sizes. However, you may have been advised by your doctor to either lose or gain weight to improve your health. Superflora makes that easy and help you maintain or build muscle mass too. All the Superflora shakes come in at just under 200 kCal per 50g serve making it easy to count calories. Our WPI based shakes provide 25-5g of protein per serve and the plant-based shakes provide 17g per serve. Simply shake with chilled water, or you can blitz it with your favourite milk. If you need to up your weight, it’s easy to add a shake to your day for extra nutrition. You can add in some nut butter and a little low FODMAP fruit for something more substantial - 1/3 of a banana, or 5 frozen raspberries are our favourites. Our shakes are not ‘meal replacements’. We decided not to add the vitamins and minerals, required by FSANZ for such a label. We accept that we all need different things to perform at our best, so we’ve opted to leave this to you. Our shakes are packed with gut-safe fibre and protein to help keep you satisfied and your blood sugar levels on an even keel. They taste delicious and are quick and easy to prepare. Best of all our shakes can help you achieve your goals without causing bloating or upsetting your tummy. Fall in love with Superflora shakes every day. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/866afc8d-a78b-4c3c-80e7-4b93ec289d61/Superflora+Protein+Boost+-+Ruby.jpg Superflora shakes for IBS - Power up your protein Whether you’re a part of a social sports team, love lifting weights at the gym, or trying to maintain muscle as you age, we celebrate your health and fitness! You put a lot of effort into your workouts and we put a lot of effort into researching our shakes to help you perform at your best. Our shakes only contain high quality, gut-safe ingredients. Our whey protein isolate (WPI) based shakes contain 52% protein. WPI is rich in branched chain amino acids and has high levels of leucine (key to muscle protein recovery). The blend of 3 protein sources in our plant based shakes covers you for all essential amino acids, as well as providing a great taste and smooth texture. Superflora is perfect as a shake or added to a smoothie for a post workout protein boost to help repair and build lean muscle. Plus we’ve added in some carbs and a limited amount of fat that will ensure you don’t run out of oomf after your workout because we understand you’ve got more things to do. Fall in love with Superflora shakes every day. https://www.noisyguts.com/proteinboost daily 0.75 2026-03-25 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/07f29acd-4f26-4073-822b-2158e83a2a5b/Vanilla+Gut+Health+Shakes+to+improve+IBS+symptoms.jpg Superflora shakes for a protein boost https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1649593889557-NCK960D3BZAVVY89BGLO/stomach+feel+better.PNG Superflora shakes for a protein boost https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/a9321f0e-348b-488d-8c86-69c8420750d1/The+first+chocolate+shakes+I%27ve+ever+loved.jpg Superflora shakes for a protein boost https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1654831946500-6Q2REXO3DENU3FHUA6YV/digestive+super+power.PNG Superflora shakes for a protein boost 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https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1654832838665-A6W9Y01HKK1V89RPH954/12+probiotics+and+fibre.PNG Superflora shakes for a protein boost https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/0a7f128d-adba-40f6-8a46-6a97c8d6f049/Delicious+vanillia+low+fodmap+shake+for+better+digestion+Pack.jpg Superflora shakes for a protein boost https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1679391512281-MFVCVQRSD9W771BCQ8XW/Supeflora+Gut+Health+shakes_low+FODMAP+and+gluten+free+to+improve+gut+healh.jpg Superflora shakes for a protein boost https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1bef943e-d813-4c29-b869-4021e4c78743/Superflora+Double+Pack+low+fodmap+and+gluten+free+shakes+for+gut+health.jpg Superflora shakes for a protein boost https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/79d7b363-dd2c-4f85-af3c-ebe99ad36838/Supplement+to+improve+gut+health+with+fibre+and+probiotics.jpg Superflora shakes for a protein boost https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/26137c05-30f5-4d7e-8e7c-98b0d4dc664d/Superlfora+bumperpack+WPI+low+lactose.jpg Superflora shakes for a protein boost https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/d3b900e2-aec6-43cb-8b78-03baa61be810/Chocolate+plant+based+low+FODMAP+vegan+protein+powder.jpg Superflora shakes for a protein boost https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/635f51ef-1bee-423c-8f9e-82cec24d9d72/Plant+based+lwo+FODMAP+shake.jpg Superflora shakes for a protein boost https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/3477cd4a-1f72-497f-8dba-bed2c3724969/bumperpaclk+of+plant+based+protein+powder.jpg Superflora shakes for a protein boost https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/4dae4174-e238-480c-a533-785a12d5fd45/All+three+flavours+of+Superflora+Daily+Gut+Health+Boost+are+great+to+stop+constipation.jpg Superflora shakes for a protein boost https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/c4441eb0-6cb3-4b52-ac17-28b289f853c0/benefits+of+Superflora+low+fodmap+shakes+.jpg Superflora shakes for a protein boost The full range of Superflora with gut-friendly protein, WPI or plant-based options https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/3db711bd-fed7-4e02-8552-f014efe97b49/Lifestyle+shot+-+on+steps.png Superflora shakes for a protein boost Two young women sitting on outdoor stairs, smiling and talking, one holding a shaker bottle with Superflora, with a large potted plant nearby. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e663f6a2-ac09-4498-bddd-ed0925d92911/Medals+for+protein+page.png Superflora shakes for a protein boost - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/367f87b3-1009-4003-8241-609535390eeb/logo+group+with+channel+nine.jpg Superflora shakes for a protein boost Backed by https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1632315440695-FQMTYZVY0H9G8EPS9LPZ/Logo+for+Superflora+gut+health+shakes.jpg Superflora shakes for a protein boost https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/866afc8d-a78b-4c3c-80e7-4b93ec289d61/Superflora+Protein+Boost+-+Ruby.jpg Superflora shakes for a protein boost - Power up your protein Whether you love lifting weights at the gym, are taking GLP-1 receptor agonists or are simply trying to build and maintain muscle, we celebrate you taking your health seriously. You put a lot of effort into your workouts and we put a lot of effort into researching our shakes to help you perform at your best. Our shakes only contain high quality, gut-safe ingredients. We use whey protein isolate (WPI) which is rich in branched chain amino acids and has high levels of leucine (key to stimulating muscle synthesis). The blend of 3 protein sources in our plant-based shakes covers you for all essential amino acids, as well as providing a great taste and smooth texture. Superflora is perfect as a shake, or added to lactose-free yoghurt or a smoothie for a post workout protein boost. It will help to repair and build lean muscle, without triggering bloating and other gut symptoms. We’ve also added in gentle fibre & probiotics to improve gut health too. You can enjoy Superflora with confidence. They have been tested and certified low-FODMAP by Monash University. Similarly, our shakes have been tested by a NATA accredited lab so you can be assured that they are gluten-free. Fall in love with Superflora protein, fibre & probiotics every day. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/8ad5cbb7-9b3f-403a-a792-7e02714e7090/Medals_transparent.png Superflora shakes for a protein boost - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1642834787908-86FZRI44QE66NHH3XVW1/271335047_1049765689138819_7146405198559795953_n.jpg Superflora shakes for a protein boost - “Superflora shakes are perfect for any of us with dodgy tummies and as an added bonus they've got 25g of high quality protein per serve! Simple additions like Superflora shake can make the world of difference.” Jake Online Fitness Coach https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/3f2a7314-641b-4fe0-b274-83a4530c868c/happy+with+strawberry.jpg Superflora shakes for a protein boost Low FODMAP https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/c7635f73-419f-47a0-9af6-86659d88b580/desktop+shop.jpg Superflora shakes for a protein boost https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e4f82362-3f79-455c-a19e-6809f61d107a/Chocolate+happy.jpg Superflora shakes for a protein boost Gluten-free https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/37a34b4b-fdff-4e6f-9f7c-b9d6b0ec6bab/Choc+and+vanilla+low+fodmap+meal+replacement+shakes.jpg Superflora shakes for a protein boost - Order today Choose from Chocolate, Vanilla or Strawberry WPI-based options We also have Vanilla and Chocolate Plant-based Superflora. https://www.noisyguts.com/privacy-policy daily 0.75 2025-08-14 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1625207978860-7SCT4SBIKBM3FSYLW3ON/Low-fodmap-vanillla-shake-with-website.gif Privacy Policy Noisy Guts Pty Ltd Privacy Policy Please note this is the privacy policy for our website ONLY. 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infographics highlighting benefits such as gut-friendly probiotics and fibre, delicious ingredients, weight management, and suitability for gluten-free, low-FODMAP diets, endorsed by Prof Barry Marshall. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1732191733483-P4CR90AW5SQTS74EAEPR/Superflora%2Blow%2Bfodmap%2Bshakes%2Bfor%2BIBS%2Bbanner.jpg Protein Balls A packet of Superflora French Bean Vanilla protein powder on a kitchen countertop with a glass of shake, banana, and sliced banana in front of a white tiled backsplash. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/6ce3423c-a98b-43b8-89b1-65fab5f0c8d1/Zestly+lime+and+coconut+protein+balls.jpg https://www.noisyguts.com/proteinballsebook daily 0.75 2025-08-14 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/b244b1a1-03cb-4b34-8e91-4df48a5b7a6e/Cover+for+Webpage.jpg Protein Balls eBook https://www.noisyguts.com/stockists daily 0.75 2025-06-16 https://www.noisyguts.com/smoothie-ebook daily 0.75 2025-08-14 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/c9994f39-5d32-4288-9450-24b3b5187643/smoothie+for+gut+health+cover.jpg Smoothie eBook https://www.noisyguts.com/smoothies daily 0.75 2026-01-06 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/789ef63c-43ee-4002-bc47-9d10935a266b/nutty+gut+health+smoothie_+low+fodmap+and+delicious.jpg Smoothies https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/9f509dbe-6a92-427c-a787-9a50fe34b797/coffee+oats+and+banana.jpg Smoothies https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/a699cc05-75d8-4611-88c4-1015d1c5bab5/Double+choc+gut+health+smoothie.jpg Smoothies https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/b85bf9cb-d027-4b18-9808-b2cf9a2d5991/Berrylicious+Gut+Health+Smoothie.jpg Smoothies https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/a22059e8-2b17-4e0e-80c0-a6d3df51e1dc/Bananarama+gut+health+smoothie.jpg Smoothies https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/c2556618-30c2-48f2-8803-91ad6009210e/More+ways+to+enjoy+Superflora.jpg Smoothies https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1679391670552-WNXWYTQF6YY5E6SDP61R/Vanilla+low+FODMAP+shake+with+fibre+and+probiotics.jpg Smoothies https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1679391281520-KBOYAZQQDRS8HBADJOJO/Chocolate+Superflora+Gut+Health+shakes+for+IBS%2C+coealiac+disease+and+diverticulitis.jpg Smoothies https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1679392331381-2G9UGQ3RW3DXZOAHX2VM/Vegan+low-FODMAP+protein+powder.jpg Smoothies https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1679392238682-700RN9ZK4ZKZ11FK7PQA/Superflora+shakes+for+IBS.jpg Smoothies https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/2e6ea512-0e33-4b2f-96e2-ad5236e02234/the+good+gut+challenge+with+a+low+fodmap+10+day+meal+plan.jpg Smoothies https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/d6b2f3cd-6a50-4d07-acb7-e6602fa66d40/Kiwi+Vanilla+Glow.jpg Smoothies https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/a915b5b9-aa3e-4cdb-9906-dca27ffca8a4/benefits+of+Superflora+low+fodmap+shakes+.jpg Smoothies Diagram showing three Superflora products with annotations about gut health benefits, low FODMAP ingredients, and uses. The diagram includes strawberry, vanilla, and chocolate flavoured packets. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/26a692aa-1d13-4989-a7b2-931373ecb576/Vanilla+and+peanuts.png.jpg Smoothies Glass of low FODMAP mango smoothie garnished with white ccoconut, placed on a beige plate with a wooden spoon and scattered white macadmia nuts in the foreground. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/ba2b6cf5-6043-4178-bd27-c23cfec87a94/mango+tall.png https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/cdb8a80c-698a-4ad9-b278-e630e773bae1/coffee+oats+and+banana.jpg https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/c0c5ae5f-ea03-45ca-a0a7-e431d07240ee/Berrylicious+Gut+Health+Smoothie.jpg https://www.noisyguts.com/guthealthboost daily 0.75 2025-11-24 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/5e4fed7a-c03d-4029-adaa-b5536df3e9b5/Review+3.jpg Gut Health Boost https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/fd318a04-5cd6-4d23-9284-5c760867830e/Tropical+review+5.jpg Gut Health Boost https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/62eef61e-de36-456b-b1e1-975c731e4e1e/Berries+for+reviews.jpg Gut Health Boost https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/90ad9dbf-ca18-452b-83f3-ce4352bb03de/bigger+good+gut+health+never+tasted+so+good.jpg Gut Health Boost https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/a13f77c0-75b0-4884-b843-74090d479e5c/bigger+boost+tropical+for+good+gut+health.jpg Gut Health Boost https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/404ecb6e-32ef-4b43-af45-7fccd726d4e8/Berries%2B+and+Tropical%2B+Daily+Gut+Health+Boost+designed+to+help+improve+IBS+symptoms.jpg Gut Health Boost https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/ce3b6be4-de79-4c3c-bc1f-7853626cd10a/Berries%2B+and+Greens%2B+Daily+Gut+Health+Boost+double+pack.jpg Gut Health Boost https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/b350a4b9-0eb2-4b7a-813b-e0b41675fff6/Review+of+Tropical+Superflora+2.jpg Gut Health Boost https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/ef86a56a-7814-4f1d-9c42-2548d3c93158/Review+of+Tropical+Superflora.jpg Gut Health Boost https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/a7f1c2b2-86d3-41f3-97d3-1ac5380711d5/Review+for+Tropical+Superflora+powder.jpg Gut Health Boost https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/ecf87e95-6937-4724-8e99-7419f85004d2/Review+of+superflora+boost+berries.jpg Gut Health Boost https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/35864327-b922-4fc3-8cde-8a5e7fc98ef3/review+for+Greens+Superflora+Boost.jpg Gut Health Boost https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/b3e7dc88-ec3e-411a-9da9-c99f7caa0bf9/Reveiw+of+Greens+2.jpg Gut Health Boost https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e42b3944-58c4-42d6-b186-9d3e38b81290/Review+of+Berries%2B+Daily+Gut+Health+Boost.jpg Gut Health Boost https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/6f9dd8f4-ef68-4cbb-af55-d3e4cd838109/all+three+benefits+for+gut+health+.jpg Gut Health Boost Infographic titled 'Why Superflora Daily Gut Health Boost?' showing three Superflora probiotic drink packages in pink, yellow, and green. Pink for berries, yellow for tropical, green for greens+. Features include promoting regularity and good bacteria, reducing bloating and discomfort, supporting gut health with low FODMAP fruit servings, and backed by Nobel Prize winner Prof Barry Marshall. Icons depict a gut, a bowel movement, a person exercising, fruit, and a laboratory flask. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/66fa026f-f63e-48a3-99cb-8c98b82722b4/Stop+diarrhoea+and+IBS+with+Gut+health+supplement%2C+Superflora.jpg Gut Health Boost Superflora is great for your gut health and great as a post-workout protein boost https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/5e087e00-d019-4003-bf45-ced05e66991b/Medals+for+Boost+Page.png https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/d2c584cb-6856-4d35-89f0-a0b5a9a9e89a/logos+of+10+media+supporters+for+Superflora+low+fodmap+shakes.jpg Gut Health Boost Backed by https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/2843f651-5210-47f8-be3f-f45a390ed3b5/Superfora+Boost.jpg Gut Health Boost https://www.noisyguts.com/shakesforibs daily 0.75 2026-03-25 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1679391617999-76PV7P2FOSB545ITVTDO/Gut-friendly+protein%2C+fibre+and+probiotics+for+better+gut+health+kettlebell.jpg Shakes for IBS https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1679391512281-MFVCVQRSD9W771BCQ8XW/Supeflora+Gut+Health+shakes_low+FODMAP+and+gluten+free+to+improve+gut+healh.jpg Shakes for IBS https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/79d7b363-dd2c-4f85-af3c-ebe99ad36838/Supplement+to+improve+gut+health+with+fibre+and+probiotics.jpg Shakes for IBS https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1679393587000-N5HFJU6KPJ48935XSIB0/Vegan+protein+powder+good+flavour.jpg Shakes for IBS https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/ca1c4ef7-bb43-4fd6-b2cf-3bf3458dd170/Great+GutHealth+Supplement-+Superflora+reduces+bloating+and+improves+IBS+symptoms.jpg Shakes for IBS https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/07f29acd-4f26-4073-822b-2158e83a2a5b/Vanilla+Gut+Health+Shakes+to+improve+IBS+symptoms.jpg Shakes for IBS https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1649593889557-NCK960D3BZAVVY89BGLO/stomach+feel+better.PNG Shakes for IBS https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/a9321f0e-348b-488d-8c86-69c8420750d1/The+first+chocolate+shakes+I%27ve+ever+loved.jpg Shakes for IBS https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1654831946500-6Q2REXO3DENU3FHUA6YV/digestive+super+power.PNG Shakes for IBS https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/50c53828-3d54-4085-93a1-509e1fd22a78/Vanilla+Gut+Health+Shakes+for+those+who+struggle+with+IBS.jpg Shakes for IBS https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1649075419766-YV8HXDFZG5LHEBQRIF25/Jacqui.PNG Shakes for IBS https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/70e9c8a4-bc15-4835-be12-ef7f1f5ed043/Low+FODMAP+strawberry+shake+2+for+less+bloating+and+better+gut+health.jpg Shakes for IBS https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1649075460446-P3LWM4R5H402P76PBESI/Jess.PNG Shakes for IBS https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/0cb85779-b74a-4aaa-90bf-ddb711b4c2d3/It+ticks+every+box+for+me.jpg Shakes for IBS https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/2eb30b65-3a85-4cb4-949f-4b5028b81d17/Choccy+deliciousness+in+shake+form.jpg Shakes for IBS https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1661159811580-CGVQO0O960JTS7WG2B86/plant+based+protein+powder+.png Shakes for IBS https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/5ecb774c-3ab5-496a-a06d-d31f4a3a680a/The+best+protein+powder+whether+you+are+doing+fodmap+or+not.jpg Shakes for IBS https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1649076539460-CRSM7BQ4NQJJAXP7SUTJ/Kendal.PNG Shakes for IBS https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/6f1a14d4-7d17-43be-9268-da2037a23cb1/11+three+flavours+of+low+fodmap+shake_review+says+no+bloating.jpg Shakes for IBS https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1654832838665-A6W9Y01HKK1V89RPH954/12+probiotics+and+fibre.PNG Shakes for IBS https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/a915b5b9-aa3e-4cdb-9906-dca27ffca8a4/benefits+of+Superflora+low+fodmap+shakes+.jpg Shakes for IBS The benefits of Superflora gut health shakes with fibre and probiotics use as a fodmap friendly meal replacement shake https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/969022b0-0362-4519-98cc-66860f4ad127/best+low+fomdap+protein+powder+in+Australia.jpg Shakes for IBS enjoying Superflora fodmap friendly meal replacement shakes in the Australian sunshine https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1623973939725-QDIHWPUQ1R67FS4OEBTS/Medals.png Shakes for IBS - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/d2c584cb-6856-4d35-89f0-a0b5a9a9e89a/logos+of+10+media+supporters+for+Superflora+low+fodmap+shakes.jpg Shakes for IBS Backed by https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1632315440695-FQMTYZVY0H9G8EPS9LPZ/Logo+for+Superflora+gut+health+shakes.jpg Shakes for IBS https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1624105340950-6JWFYU0X6GPITDGWEBF3/celebrate.gif Shakes for IBS - You’re going to love our gut-friendly shakes Because we understand chronic gut issues, including irritable bowel syndrome. We understand your pain. And bloating. And constipation. And diarrhea. Our shakes only contain high quality ingredients, and are free of common gut irritants. They are low FODMAP and gluten-free, plus they contain a custom fibre-blend formulated specifically in our kitchen to suit people with IBS and sensitive tummies. You can enjoy our shakes without having to check all the ingredients on the back or in an app. They have been tested and certified low-FODMAP by Monash University. Similarly, our shakes have been tested by a WA-based NATA accredited lab so you can be confident that they are gluten-free Use them daily, and let the specially selected fibre and probiotics improve your gut health. We chose to include the probiotic Bacillus coagulans MTCC 5856 because it supports the health and diversity of the gut microbiome and reduces bloating & discomfort*. Superflora shakes also work as a convenient grab-and-go low fodmap meal, or for a post-workout protein boost. Fall in love with Superflora Gut Health Shakes every day. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/5e237610-3e39-443b-90b3-49392eb0d907/Superflora+reduces+bloating+and+other+IBS+symptoms.jpg Shakes for IBS for IBS or sensitive tummies https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/d5178b34-03a1-445b-83dc-fe749aeddcbc/woman+on+scales.jpg Shakes for IBS for weight management https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/0273d624-bb5e-4fdb-98a3-426b0d2ecf96/Gut+friendly+protein+fibre+and+probiotics+great+for+a+post+workout+boost.jpg Shakes for IBS for a protein boost https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/af54cd62-18af-4c8b-9482-6cb93b4bfe83/arms+in+air+on+scales+weight+loss+success_square2.jpg Shakes for IBS - Acheive your goals We strongly believe that BEAUTIFUL bodies come in ALL shapes and sizes. However, you may have been advised by your doctor to either lose or gain weight to improve your health. Superflora makes that easy. All the Superflora shakes come in at just under 200 kCal per 50g serve making it easy to count calories. Simply shake with chilled water, or you can blitz it with your favourite milk. If you need to up your weight, it’s easy to add a shake to your day for extra nutrition. You can add in some nut butter and a little low FODMAP fruit for something more substantial - 1/3 of a banana, or 5 frozen raspberries are our favourites. Are shakes are not ‘meal replacements’. We decided not to add the vitamins and minerals, required by FSANZ for such a label. We accept that we all need different things to perform at our best. And it’s simply impossible to get your body’s individual vitamin and mineral needs met by one blanket standard so we’ve opted to leave this to you. Our shakes are packed with gut-safe fibre and protein to help keep you satisfied and your blood sugar levels on an even keel. They taste delicious and are quick and easy to prepare. Best of all our shakes can help you achieve your goals without causing bloating or upsetting your tummy. Fall in love with Superflora shakes every day. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/866afc8d-a78b-4c3c-80e7-4b93ec289d61/Superflora+Protein+Boost+-+Ruby.jpg Shakes for IBS - Power up your protein Whether you’re a part of a social sports team or a weekend warrior, we celebrate your fitness! You put a lot of effort into your workouts and we put a lot of effort into researching our shakes to help you perform at your best. Our shakes only contain high quality, gut-safe ingredients. Our whey protein isolate (WPI) based shakes contain 52% protein. WPI is rich in branched chain amino acids and has high levels of leucine (key to muscle protein recovery). The blend of 3 protein sources in our plant based shake covers you for all essential amino acids, as well as providing a great taste and smooth texture. Superflora is perfect as a shake or added to a smoothie for a post workout protein boost to help repair and build lean muscle. Plus we’ve added in some carbs and a limited amount of fat that will ensure you don’t run out of oomf after your workout because we understand you’ve got more things to do. Fall in love with Superflora shakes every day. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1666511193600-BI7GP4GBWZP9294T9HLU/Lifestyle+Alex+with+shake.png Shakes for IBS Low FODMAP https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1624079206775-6049H2MHQBRMWKTG4EUJ/Ingredient-custom-fibre-blend.gif Shakes for IBS Custom fibre-blend https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1666826931406-RMTAP3X6GXB3YKS66VAT/Alex+with+shake+on+sofa.png Shakes for IBS Gluten-free https://www.noisyguts.com/boost-competition daily 0.75 2026-01-02 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/5e4fed7a-c03d-4029-adaa-b5536df3e9b5/Review+3.jpg Boost competition https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/6dbb0570-d34f-466d-aae8-363bf68fcba3/Tropical+review+5.jpg Boost competition https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/6f20b3e6-c16f-4ab5-adcc-c942605aba03/Reveiw+for+all+three+Superflora+Boosts.jpg Boost competition https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/7740c688-b258-40ab-a6d8-4e2cbebe0394/review+for+Greens+Superflora+Boost.jpg Boost competition https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/2344443a-63c3-4c9f-a616-31164ea7a1b7/Reveiw+of+Greens+2.jpg Boost competition https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/9f06f5bf-5ea9-4e6c-87dc-f7033954cc9c/Review+of+Berries%2B+Daily+Gut+Health+Boost.jpg Boost competition https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/f970622a-10ff-478f-8018-d68d35584aea/Review+of+superflora+boost+berries.jpg Boost competition https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/a5b8d2b7-3a9c-47b5-b707-b24ae54fd25f/all+three+benefits+for+gut+health+.jpg Boost competition An infographic explaining the benefits of Superflora probiotic drinks for gut health. It features three flavors: Berry, Tropical, and Greens, with descriptions of their health benefits, such as promoting gut bacteria, reducing bloating, and providing delicious fruit servings. 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https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/0c470223-7421-4207-b8bf-1ae637f213fb/chia+pots.jpg Poop Like a Princess eBook Three glass cups of colourful low FODMAP chia pots topped with fresh fruits and granola on a white surface with scattered berries and granola https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/d3d09edb-7be3-4ec9-8e6e-7475b20c29a1/kiwi+deuit.jpg Poop Like a Princess eBook A wooden bowl filled with whole kiwifruits, with one kiwi cut in half revealing its green interior, placed on a textured surface. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/7d16c6f9-bd65-4fcf-8b6f-da284b3f76ff/Nuts+and+seeds+can+help+relieve+constipation.jpg Poop Like a Princess eBook A bowl of low FODMAP granola with yoghurt, topped with blueberries and coconut flakes, on a wooden serving board with a spoon beside it. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/9f7d6b5f-367e-4600-abec-b7e1a12338b3/download+page+daily+gut+health+boost.jpg Poop Like a Princess eBook Image of three colorful Superflora Daily Gut Health Boost powder packages - Greens+, Berries+, and Tropical+ - with a cup of greens Boost garnished with slices of kiwi, lemon, and pineapple, and the Monash University Low FODMAP Certified logo. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/63da1dd4-0dd9-4a43-9562-c19afefbf6b5/for+download+page+salad.jpg Poop Like a Princess eBook A white bowl filled with roasted sweet potato and macadamia nut salad, containing spinach, cherry tomatoes, cucumber, roasted sweet potatoes, and macadamia nuts. 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https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/3f2a7314-641b-4fe0-b274-83a4530c868c/happy+with+strawberry.jpg Playing Low FODMAP https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1b73f579-f7bd-406e-955f-92640ca8f880/website.jpg Playing https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e4f82362-3f79-455c-a19e-6809f61d107a/Chocolate+happy.jpg Playing Gluten-free https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/93c5941b-64bc-4510-bc6f-991663e74e39/mary+and+Jo.jpg Playing Grounded in Science The Noisy Guts founders, Mary and Josephine met whilst working with Nobel Larureate Prof. Barry Marshall at UWA. “Forty years of studying gut bacteria has proven to me that gut health is the foundation for overall health and wellbeing” - Prof. Barry Marshall The original Noisy Guts research project focused on improving diagnosis of gut conditions. Since then we’ve evolved into a company that produces scientifically formulated gut health products. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/0912c53d-5003-4784-bcdc-73b21fbc163d/Low+fodmap+shakes+to+to+improve+IBS+symptoms.jpg Playing Introducing Superflora shakes Discover Superflora Gut-friendly shakes with easily digested protein, gentle fibre and probiotics. Superflora shakes are low-FODMAP and gluten-free and help: support your microbiome maintain regularity and optimise your digestion de-bloat build and maintain muscle Enjoy it your way and nourish your gut every day. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/ebc9c977-900d-4259-bc53-26d0e62e63a9/all+three+for+home+page.jpg Playing Superflora Daily Gut Health Boost Provides a daily shot to boost gut health, with clinically validated prebiotic fibre, probiotics and real fruit powders for flavour. PHGG prebiotic fibre promotes regularity Bacillus coagulans MTCC 5856 reduces irritable bowel discomfort and bloating choose delicious Berries, Greens or Tropical Good gut health never tasted so good Make it a part of your daily routine. Simply stir in water, drink and enjoy! https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/c811b7ca-b378-4f56-bd9f-6ecd4c5ecc77/hot+chocolate.jpg Playing And delicious Hot Chocolate and Chai Superflora Gut-friendly hot drinks are an easy way to top up your fibre and probiotics without compromising on flavour. PHGG prebiotic fibre promotes regularity and feeds good gut bacteria. Bacillus coagulans MTCC 5856 reduces bloating Rich cocoa and real chocolate callets or raspberry powder in the hot chocolates Organic tea extract and aromatic spices in the chai Treat yourself daily! https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1604924154748-O3UMLGG5ZSZ75NFE7MBT/Gut+pain+from+IBS+bloating.jpg Playing Common gut disorders Chronic gut health issues are so common! Chances are that you or someone you know has Irritable Bowel Syndrome, Inflammatory Bowel Disease (Crohn’s or colitis), diverticulitis or Coeliac disease. Discover more about the world’s most common gut issues. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/472f7024-8778-4c97-9bc8-4125cf3251b4/low+fodmap+breakfast+muesli.jpg Playing Gut-friendly recipes https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1604925151617-2ILGDVZDQ7FCT95Q19ZY/Gut%2BAnatomy+find+out+about+gut+health.jpg Playing Blog https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/3eb52113-1656-4a22-8576-7ef170727e8a/Best+ever+poop+program.jpg Playing Best Ever Poop Plan https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/090109a7-45c1-459e-ab45-0d0f07fbf2cd/landscape+cover.jpg Playing Winter Good Gut Challenge https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/d2c584cb-6856-4d35-89f0-a0b5a9a9e89a/logos+of+10+media+supporters+for+Superflora+low+fodmap+shakes.jpg Playing Backed by https://www.noisyguts.com/about daily 0.75 2025-08-21 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/7f467347-3118-4b04-a696-d85c749b4875/Barry%2C+Mary+and+Josephine.jpg About Analysing Gut Noises Noisy Guts is led by an experienced, dedicated and passionate team - Dr Josephine Muir, Dr Mary Webberley and our medical advisor Nobel Laureate Professor Barry Marshall. Noisy Guts started as a research project at the University of Western Australia. Our original aim was development of a non-invasive and accurate diagnostic test for one of the world’s most common gut disorders - Irritable Bowel Syndrome. Our initial approach involved the analysis of bowel sounds. We moved on to analysis of digital markers - a cheaper and more accurate solution. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/54549561-adab-420d-a5f2-c7d395062903/Mary+and+Josephine+the+co-founders+of+Noisy+Guts.jpg About Creating Superflora Whilst working at UWA, we learnt about the best strategies for managing IBS as well as the experiences of people living with IBS and other gut conditions. We learnt that a low FODMAP diet can help reduce symptoms in people with IBS, IBD and endometriosis. We also know that fibre and probiotics can help support a healthy gut microbiome and improve gut health. And yet low FODMAP, high fibre products are hard to find. We created the Superflora range to provide convenient low FODMAP products with added fibre and probiotics. 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Superflora Training Portal https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/228d15f3-e7ea-45fd-8683-1116ba287791/Mary+and+Jo+and+Piper.jpg Superflora Training Portal https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/3fcce76a-4636-4d51-8a0f-538f98c5536b/HGG.jpg Superflora Training Portal https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/f24e44d2-4460-4590-80c2-61c3e3791fbd/jo.jpg https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/daae81d0-1475-486c-9036-1427e670bf02/Mary.jpg https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1162f2ad-f112-4064-910d-0cbe3bba2d0d/Barry+Marshall.jpg https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/ebc9c977-900d-4259-bc53-26d0e62e63a9/all+three+for+home+page.jpg Superflora Training Portal Superflora Daily Gut Health Boost Provides a daily shot to boost gut health, with clinically validated prebiotic fibre, probiotics and real fruit powders for flavour. PHGG prebiotic fibre promotes regularity Bacillus coagulans MTCC 5856 reduces irritable bowel discomfort and bloating Suitable for all types of IBS and sensitive tummies choose delicious Berries+, Greens+ or Tropical+ Good gut health never tasted so good! Easy to incorporate into a daily routine. Simply stir in water, drink and enjoy! https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/c811b7ca-b378-4f56-bd9f-6ecd4c5ecc77/hot+chocolate.jpg Superflora Training Portal Delicious Hot Chocolate and Chai Superflora Gut-friendly hot drinks are an easy way to top up on fibre and probiotics without compromising on flavour. PHGG prebiotic fibre promotes regularity and feeds good gut bacteria. Bacillus coagulans MTCC 5856 reduces bloating hydrolysed bovine collagen Rich cocoa and real chocolate callets or raspberry powder in the hot chocolates Organic tea extract and aromatic spices in the chai Treat yourself daily! https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/4ca00d54-af2c-4b60-b1c9-55c3989e0563/For+Oborne+Training+2025.jpg Superflora Training Portal - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/3fcce76a-4636-4d51-8a0f-538f98c5536b/HGG.jpg Superflora Training Portal PHGG Research has demonstrated that PHGG helps people with a wide range of gut conditions, from babies with diarrhoea through to the elderly with constipation. There's also good evidence that it helps with IBS. PHGG is a prebiotic fibre and promotes digestive balance. It helps food move through the gut at just the right pace PHGG reduces diarrhoea PHGG promotes regularity without causing bloating It is fermented further along the digestive tract than other fibre It also increases levels of good bacteria like Bifidobacteria and Lactobacilli. PHGG fermentation by the microbiome results in short chain fatty acids such as butyrate, which provide energy for the digestive tract. All our products contain at least 5g of PHGG per serve. Our PHGG is supplied by Sunfiber®️ (Taiyo International) for consistent high quality. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/d9d1d100-e514-4472-86ec-1aebc690747a/Bacillus+coagulans.jpg Superflora Training Portal Bacillus coagulans MTCC 5856 We've included the clinically validated probiotic, LactoSpore® Bacillus coagulans MTCC 5856. It is proven to improve symptoms of IBS (bloating, diarrhoea, abdominal pain and stool frequency). This probiotic is a spore-forming bacterium, which makes it heat stable and helps it to survive the stomach and reach the colon in a potent form. The name comes from the fact that it makes lactic acid. This helps create an acidic environment in the gut and contributes to anti-microbial activity towards pathogens and promotion of beneficial bacteria. We source it from Sabinsa to ensure it is not contaminated with harmful bacteria, endotoxins or antibiotics. Sabinsa also test to ensure that it hasn’t changed either genetically or phenotypically. We use 1 billion CFUs per serve. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/0af42937-05f7-4975-a58e-23b82c99b6ab/Flavour.jpg Superflora Training Portal - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/15411296-5f4d-4a55-8b6c-5006aa5b8aae/berries+with+real+fruit+powders.jpg Superflora Training Portal Intense Natural Flavour No artificial flavours or sweeteners in any of our range. The Boosts are flavoured with real 100% fruit and greens powders. Raspberry, strawberry, acai berry and kiwi fruit in the Berries+. Mango, passionfruit, papaya, pineapple, blood orange and carrot juice powders in the Tropical+. Lemon, desert lime, kiwi, spinach, chlorella and spirulina in the Greens+. The Hot Chocolates contain high quality, rich cocoa powder, plus Belgian chocolate callets or real raspberry powder. The Five-Spice Aromatic Chai contains organic tea extract, plus a fragrant blend of cinnamon, cardamon, ginger, cloves & nutmeg. 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May also contain traces of other tree nuts (in addition to coconut) and peanuts. Testing for gluten has been carried out by a NATA accredited laboratory. https://www.noisyguts.com/shop/p/choc-and-vanilla-double-pack monthly 0.5 2026-03-31 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1679392818608-AA1WIO11B1J6QK10EJK4/Chocolate+and+Vanilla+Shakes+for+IBS_low+fodmap%2C+gluten+free+and+good+for+gut+health.png.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA CHOCOLATE + VANILLA (2 x 500g packs) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1668134592597-P1DQZ6FPMUTKIYL4E0OB/Certified+low+FODMAP+by+Monash.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA CHOCOLATE + VANILLA (2 x 500g packs) - Superflora gut health shakes are certified low fodmap by Monash University and as part of a diet low in fodmaps can improve IBS symptoms https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1679392761646-WRPRJGAMDA64XTM7CX4D/Choc+and+vanilla+low+fodmap+meal+replacement+shakes.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA CHOCOLATE + VANILLA (2 x 500g packs) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1668091685458-GN5AMV0IPL3LBW889V79/Four+Medals+Square+Gut+health+_+fibre_low+calorie+gluten+free+protein.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA CHOCOLATE + VANILLA (2 x 500g packs) - 4 medals with the gut health features of Superflora. Probiotics and fibre to improve IBS symptoms, gluten free and WPI non-boating protein https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1679392790812-1SIINRYLE1X20BBCCHU8/Benefits+of+Superflora+Gut+Health+shakes_no+bloat+protein%2C+fibre+for+IBS%2C+probiotics.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA CHOCOLATE + VANILLA (2 x 500g packs) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1668091199177-4N1VXF8R8QGS8GHA1RWA/Logo+for+Superflora+gut+friendly%2C+low+fodmap+shakes.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA CHOCOLATE + VANILLA (2 x 500g packs) - Logo for Superflora low fodmap gut health shakes for people with IBS and sensitive tummies https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1668135182442-N45OVOWXJ86Q7DDCVJLJ/Less+bloating%2C+diarrhoea+or+constipation+with+Superflora+Alex.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA CHOCOLATE + VANILLA (2 x 500g packs) - Woman enjoying Superflora vanilla shake and having less bloating, diarrhoea or constipation https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1679392776647-X7IO13PFZ021CUJ4JF2Y/Superflora+Double+Pack+low+fodmap+and+gluten+free+shakes+for+gut+health.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA CHOCOLATE + VANILLA (2 x 500g packs) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1689211912551-A72N3RS9JKZGGX82Q0K4/Benefits+of+Superflora+Gut+Health+shakes_no+bloat+protein%2C+fibre+for+IBS%2C+probiotics.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA CHOCOLATE + VANILLA (2 x 500g packs) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1668135413887-KWPVVBH9D26FGTJC0UMO/Square+our+customers+are+saying.JPG Click on your favourite Superflora flavour to buy now - SUPERFLORA CHOCOLATE + VANILLA (2 x 500g packs) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1632630311233-2CR8O9BWU3US88BVNR14/Chocolate+NIP.JPG Click on your favourite Superflora flavour to buy now - SUPERFLORA CHOCOLATE + VANILLA (2 x 500g packs) Chocolate Shake Ingredients Whey Protein Isolate (derived from MILK), Superfood fibre-blend (Psyllium husk, Partially Hydrolyzed Guar Gum, Ground White Chia Seeds, Ground Golden Linseed), Dutch Cocoa Powder 8%, Lucuma Powder, Coconut Milk Powder (Organic Coconut Milk, Maltodextrin from Organic Tapioca, Organic Acacia Gum), Maple Sugar, Hemp Protein Powder, Natural Chocolate Flavour, Probiotic - LactoSpore® Bacillus coagulans MTCC 5856. Allergens - Contains whey protein isolate (MILK). May also contain traces of other tree nuts (in addition to coconut) and peanuts. Testing for gluten has been carried out by a NATA accredited laboratory. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1632630345657-9WIO084IUMWC5RBNSEYW/Vanilla+Gut+Friendly+Shake+NIP.JPG Click on your favourite Superflora flavour to buy now - SUPERFLORA CHOCOLATE + VANILLA (2 x 500g packs) Vanilla Shake Ingredients Whey Protein Isolate (derived from MILK), Superfood fibre-blend (Psyllium Husk Powder, Partially Hydrolyzed Guar Gum, Ground White Chia Seeds, Ground Golden Linseed), Coconut Milk Powder (Organic Coconut Milk, Maltodextrin from Organic Tapioca, organic Acacia Gum), Lucuma Powder, Hemp Protein Powder, Maple Syrup Sugar, Natural Vanilla Flavour (2%), Probiotic - LactoSpore® Bacillus coagulans MTCC 5856. Allergens - Contains whey protein isolate (MILK). May also contain traces of other tree nuts (in addition to coconut) and peanuts. Testing for gluten has been carried out by a NATA accredited laboratory. https://www.noisyguts.com/shop/p/neapolitan monthly 0.5 2026-03-28 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1682730891302-OA86ZKO67TRJSYBC1DZ1/Neapolitan+2.jpg Click on your favourite Superflora flavour to buy now - NEAPOLITAN TRIO: STRAWBERRY + VANILLA + CHOCOLATE https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1653272676622-DYCMBREKV4YYN0M4WU2O/Neopolitan+square+3.png Click on your favourite Superflora flavour to buy now - NEAPOLITAN TRIO: STRAWBERRY + VANILLA + CHOCOLATE https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1682730910467-L0EAR5M55UPTTH6RPWV2/superfora+best+gut+health+supplement.jpg Click on your favourite Superflora flavour to buy now - NEAPOLITAN TRIO: STRAWBERRY + VANILLA + CHOCOLATE https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1631363845563-7EISUF5YSQXRGBIXVT7B/Four+Medals+Gut-friendly+features.JPG Click on your favourite Superflora flavour to buy now - NEAPOLITAN TRIO: STRAWBERRY + VANILLA + CHOCOLATE https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1630019211243-8KIXPJTHNAYHVQODPAC2/Superflora+gut+friendly+shakes.jpg Click on your favourite Superflora flavour to buy now - NEAPOLITAN TRIO: STRAWBERRY + VANILLA + CHOCOLATE https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1682730946387-C4XTP1K797NJCRWE4T25/Neapolitan.jpg Click on your favourite Superflora flavour to buy now - NEAPOLITAN TRIO: STRAWBERRY + VANILLA + CHOCOLATE https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/4e26127d-46da-43be-afcf-75cbf2868236/narrow+reviews.PNG Click on your favourite Superflora flavour to buy now - NEAPOLITAN TRIO: STRAWBERRY + VANILLA + CHOCOLATE - What our customers are saying https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/d7d656e5-8c85-4fce-bdb4-de8242e2d931/superfora+best+gut+health+supplement.jpg Click on your favourite Superflora flavour to buy now - NEAPOLITAN TRIO: STRAWBERRY + VANILLA + CHOCOLATE Learn more about Superflora’s benefits and find the answers to your FAQs. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1632630311233-2CR8O9BWU3US88BVNR14/Chocolate+NIP.JPG Click on your favourite Superflora flavour to buy now - NEAPOLITAN TRIO: STRAWBERRY + VANILLA + CHOCOLATE Chocolate Shake Ingredients Whey Protein Isolate (derived from MILK), Superfood fibre-blend (Psyllium husk, Partially Hydrolyzed Guar Gum, Ground White Chia Seeds, Ground Golden Linseed), Valrhona Dutch Cocoa Powder 8% (Cocoa powder, Acidity Regulators: Potassium Carbonates), Lucuma Powder, Coconut Milk Powder (Organic Coconut Milk, Maltodextrin from Organic Tapioca, Organic Acacia Gum), Maple Sugar, Hemp Protein Powder, Natural Chocolate Flavour, Cocoa Husk, Probiotic - LactoSpore® Bacillus coagulans MTCC 5856. Allergens - Contains whey protein isolate (MILK). May also contain traces of other tree nuts (in addition to coconut) and peanuts. Testing for gluten has been carried out by a NATA accredited laboratory. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1632630345657-9WIO084IUMWC5RBNSEYW/Vanilla+Gut+Friendly+Shake+NIP.JPG Click on your favourite Superflora flavour to buy now - NEAPOLITAN TRIO: STRAWBERRY + VANILLA + CHOCOLATE Vanilla Shake Ingredients Whey Protein Isolate (derived from MILK), Superfood fibre-blend (Psyllium Husk Powder, Partially Hydrolyzed Guar Gum, Ground White Chia Seeds, Ground Golden Linseed), Coconut Milk Powder (Organic Coconut Milk, Maltodextrin from Organic Tapioca, organic Acacia Gum), Lucuma Powder, Hemp Protein Powder, Maple Syrup Sugar, Natural Vanilla Flavour (2%), Probiotic - LactoSpore® Bacillus coagulans MTCC 5856. Allergens - Contains whey protein isolate (MILK). May also contain traces of other tree nuts (in addition to coconut) and peanuts. Testing for gluten has been carried out by a NATA accredited laboratory. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/44395060-5f98-4fb7-8b48-a1671021b0cc/NIP.PNG Click on your favourite Superflora flavour to buy now - NEAPOLITAN TRIO: STRAWBERRY + VANILLA + CHOCOLATE Strawberry Shake Ingredients Whey Protein Isolate (derived from MILK), Superfood fibre-blend (Psyllium husk, Partially Hydrolyzed Guar Gum, Ground White Chia Seeds), Coconut Milk Powder (Organic Coconut Milk, Maltodextrin from Organic Tapioca, Organic Acacia Gum), Lucuma. Maple Sugar, Hemp Protein Powder, Australian Strawberry Powder (2%), Natural Strawberry Flavour, Beetroot Powder, Probiotic - LactoSpore® Bacillus coagulans MTCC 5856. Allergens - Contains whey protein isolate (MILK). May also contain traces of other tree nuts (in addition to coconut) and peanuts. Testing for gluten has been carried out by a NATA accredited laboratory. https://www.noisyguts.com/shop/p/vanilla monthly 0.5 2026-03-30 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1679391596360-HX1T6W6G4ZZ0A6S0ZS5P/Vanilla+low+FODMAP+shake+with+fibre+and+probiotics.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA FRENCH BEAN VANILLA (500g) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1679391617999-76PV7P2FOSB545ITVTDO/Gut-friendly+protein%2C+fibre+and+probiotics+for+better+gut+health+kettlebell.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA FRENCH BEAN VANILLA (500g) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1668073473647-4RVRN4VJ33NX0WPI3TA7/Four+Medals+Square+Gut+health+_+fibre_low+calorie+gluten+free+protein.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA FRENCH BEAN VANILLA (500g) - Four Medals Square Gut health _ fibre_low calorie gluten free protein https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1679391637232-18C7MJFY3TJJXJH4S8C6/Benefits+of+Superflora+Gut+Health+shake_+a+supplement+to+boost+gut+health.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA FRENCH BEAN VANILLA (500g) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1668073533763-BV3FPF2GURLAVSORQ4HE/Certified+low+FODMAP+by+Monash.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA FRENCH BEAN VANILLA (500g) - Superfora is certified low fodmap by Monash University https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1668073592947-I36SO1UDA4ZIBSN9ZTB7/Good+health+start+with+gut+health+blue+girl.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA FRENCH BEAN VANILLA (500g) - Jump for joy with improved IBS symptoms and a healthy gut https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1668073658196-VBIEAYCCQJWMTKKAL8E5/Woman+enjoying+Vanilla+Gut+Health+low+fodmap+shake+for+IBS.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA FRENCH BEAN VANILLA (500g) - Woman enjoying Vanilla Gut Health low fodmap shake for IBS https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1687779467444-QEU43ELBWY9NOSGZNWGH/Delicious+vanillia+low+fodmap+shake+for+better+digestion+Pack.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA FRENCH BEAN VANILLA (500g) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1683033480022-AD3QJAU8M7DWC1LQ5504/Benefits+of+Superflora+Gut+Health+shake_+a+supplement+to+boost+gut+health.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA FRENCH BEAN VANILLA (500g) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1683033458746-S57WS20Q5MRZFP4GF2KY/The+best+protein+powder+whether+you+are+doing+fodmap+or+not.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA FRENCH BEAN VANILLA (500g) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1632630226319-7W1VTYLEAZHRMLMQK2EG/Vanilla+Gut+Friendly+Shake+NIP.JPG Click on your favourite Superflora flavour to buy now - SUPERFLORA FRENCH BEAN VANILLA (500g) Ingredients: Whey Protein Isolate (derived from MILK), Superfood fibre-blend (Psyllium Husk Powder, Partially Hydrolyzed Guar Gum, Ground White Chia Seeds, Ground Golden Linseed), Coconut Milk Powder (Organic Coconut Milk, Maltodextrin from Organic Tapioca, organic Acacia Gum), Lucuma Powder, Hemp Protein Powder, Maple Syrup Sugar, Natural Vanilla Flavour (2%), Probiotic - LactoSpore® Bacillus coagulans MTCC 5856. Allergens - Contains whey protein isolate (MILK). May also contain traces of other tree nuts (in addition to coconut) and peanuts. Testing for gluten has been carried out by a NATA accredited laboratory. https://www.noisyguts.com/shop/p/strawberryproteinshake monthly 0.5 2026-03-24 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/afb22dd4-5d51-49c3-9ff1-3cb531509643/Superflora+shakes+for+IBS.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA AUSSIE SUMMER STRAWBERRY (500g) - Superflora shakes for IBS.jpg https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1679391913769-MM9AYVR81KMCO3R2K2L4/Supplement+to+improve+gut+health+with+fibre+and+probiotics.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA AUSSIE SUMMER STRAWBERRY (500g) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1668094561309-T4QQJ7N3AFC9L92FUKJN/Certified+low+FODMAP+by+Monash.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA AUSSIE SUMMER STRAWBERRY (500g) - Certified low fodmap by Monash Univeristy logo https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1668091685458-GN5AMV0IPL3LBW889V79/Four+Medals+Square+Gut+health+_+fibre_low+calorie+gluten+free+protein.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA AUSSIE SUMMER STRAWBERRY (500g) - Four medals feautures of Superflora_gluten-free, low fodmap, probiotics for IBS, WPI protein https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1679391935959-6IOBTG7JWBNZM26ND9IW/Benefits+of+Superflora+Gut+Health+shakes+_+to+boost+gut+health+and+reduce+bloating+.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA AUSSIE SUMMER STRAWBERRY (500g) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1668091337357-TLA4AU2Z5SI8ISH11COG/Improve+you+gut+health+with+Superflora.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA AUSSIE SUMMER STRAWBERRY (500g) - Celebrate good gut health with Superflora low fodmap meal replacement https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1679391963944-XDA67J6B5X4DQ1SZ1SYE/Superflora+Gut+Health+Shakes+to+reduce+bloating+and+symptoms+of+IBS_+low+fodmap+and+gluten+free.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA AUSSIE SUMMER STRAWBERRY (500g) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1687779410113-B4L2USOEFTWK0V1G9VUK/Superflora+gut+health+shakes_low+fodmap%2C+gluten-free+and+delicious.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA AUSSIE SUMMER STRAWBERRY (500g) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/5cc392d8-2994-456a-a2fd-d98b10ebfde2/Superflora+reviews+about+our+low+fodmap+shakes.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA AUSSIE SUMMER STRAWBERRY (500g) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/4c57abe4-d0fa-41ee-a578-e13447a2cf25/Benefits+of+Superflora+Gut+Health+shakes+_+to+boost+gut+health+and+reduce+bloating+.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA AUSSIE SUMMER STRAWBERRY (500g) Learn more about Superflora’s benefits and find the answers to your FAQs https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/20806a3a-c1c5-4bc5-a2eb-db65bcece62c/NIP.PNG Click on your favourite Superflora flavour to buy now - SUPERFLORA AUSSIE SUMMER STRAWBERRY (500g) Ingredients: Whey Protein Isolate (derived from MILK), Superfood fibre-blend (Psyllium husk, Partially Hydrolyzed Guar Gum, Ground White Chia Seeds), Coconut Milk Powder (Organic Coconut Milk, Maltodextrin from Organic Tapioca, Organic Acacia Gum), Lucuma. Maple Sugar, Hemp Protein Powder, Australian Strawberry Powder (2%), Natural Strawberry Flavour, Beetroot Powder, Probiotic - LactoSpore® Bacillus coagulans MTCC 5856. Allergens - Contains whey protein isolate (MILK). May also contain traces of other tree nuts (in addition to coconut) and peanuts. Testing for gluten has been carried out by a NATA accredited laboratory. https://www.noisyguts.com/shop/p/chocolate monthly 0.5 2026-04-01 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1cb169e6-c721-4ee1-9a1f-4fd1d4e1a009/Chocolate+Shakes.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA RICH COCOA CHOCOLATE (500g) - Chocolate Shakes.jpg https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1687779315249-7VTQ1PB2REINXKUJZRPK/Supeflora+Gut+Health+shakes_low+FODMAP+and+gluten+free+to+improve+gut+healh.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA RICH COCOA CHOCOLATE (500g) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1668091041565-QVOJMZXZU47GGBHWBQ4I/Certified+low+FODMAP+by+Monash.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA RICH COCOA CHOCOLATE (500g) - Superflora shakes are certified low fodmap by Monash University https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1668091590796-JX5HTZBLY4EZGO9QTTWT/Enjoy+imporved+gut+health+with+Superflora+shakes+outdoors.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA RICH COCOA CHOCOLATE (500g) - Woman sitting outside enjoying a chocolate gut health shake to improve IBS https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1679391302043-FHV5SX1WR37RNG95B8T6/Benefits+of+Superflora+Gut+Health+shake+_+to+boost+gut+health+and+improve+IBS+symptoms.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA RICH COCOA CHOCOLATE (500g) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1668091199177-4N1VXF8R8QGS8GHA1RWA/Logo+for+Superflora+gut+friendly%2C+low+fodmap+shakes.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA RICH COCOA CHOCOLATE (500g) - Logo of Superflora low fodmap shakes for a healthy gut https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1679391339555-KIUCCBK8Q2JZRCZS3JC0/Superflora+Gut+Health+shakes+perfect+for+low+FODMAP+smoothies.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA RICH COCOA CHOCOLATE (500g) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1668091337357-TLA4AU2Z5SI8ISH11COG/Improve+you+gut+health+with+Superflora.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA RICH COCOA CHOCOLATE (500g) - Celebrate the gut health benefits of Superflora low fodmap shakes https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1668091685458-GN5AMV0IPL3LBW889V79/Four+Medals+Square+Gut+health+_+fibre_low+calorie+gluten+free+protein.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA RICH COCOA CHOCOLATE (500g) - Four medals with gut healh benefits of Superflora_fibre probiotics gluten free and protein https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1760542115862-QAXMO6SF7TAS1RTDY6XQ/Chocolate+Shakes+2.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA RICH COCOA CHOCOLATE (500g) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/5cc392d8-2994-456a-a2fd-d98b10ebfde2/Superflora+reviews+about+our+low+fodmap+shakes.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA RICH COCOA CHOCOLATE (500g) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1679391302043-FHV5SX1WR37RNG95B8T6/Benefits+of+Superflora+Gut+Health+shake+_+to+boost+gut+health+and+improve+IBS+symptoms.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA RICH COCOA CHOCOLATE (500g) Learn more about Superflora’s benefits and find the answers to your FAQs https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1632630160203-IQ87UF5UOZ66CIV9HQSX/Chocolate+NIP.JPG Click on your favourite Superflora flavour to buy now - SUPERFLORA RICH COCOA CHOCOLATE (500g) Ingredients: Whey Protein Isolate (derived from MILK), Superfood fibre-blend (Psyllium husk, Partially Hydrolyzed Guar Gum, Ground White Chia Seeds, Ground Golden Linseed), Dutch Cocoa Powder 8%, Lucuma Powder, Coconut Milk Powder (Organic Coconut Milk, Maltodextrin from Organic Tapioca, Organic Acacia Gum), Maple Sugar, Hemp Protein Powder, Natural Chocolate Flavour, Probiotic - LactoSpore® Bacillus coagulans MTCC 5856. Allergens - Contains whey protein isolate (MILK). May also contain traces of other tree nuts (in addition to coconut) and peanuts. Testing for gluten has been carried out by a NATA accredited laboratory. https://www.noisyguts.com/shop/p/plant-based monthly 0.5 2026-03-28 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/4fa34ba3-6444-4ea1-a3bb-170feb64235d/Vegan+low+FODMAP+chocolate+protein+powder.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA PLANT-BASED CHOCOLATE (500g) - Vegan low FODMAP chocolate protein powder.jpg https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/57080af8-3b9d-42e9-950b-c32c400f2ada/chocolant+plant-nased+low+FODMAP+protein+powder.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA PLANT-BASED CHOCOLATE (500g) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1679392356130-B15U218JD01PO9YFVWHQ/Vegan+protein+powder+with+no+stevia.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA PLANT-BASED CHOCOLATE (500g) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1668134592597-P1DQZ6FPMUTKIYL4E0OB/Certified+low+FODMAP+by+Monash.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA PLANT-BASED CHOCOLATE (500g) - Superflora is certified low fodmap by Monash University and can help with a fodmap diet to improve IBS https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1679392379301-Z5CPVOIB1O8A4QG1VPTY/Gut+health+benefits+of+vegan+protein+powder+with+essential+amino+acids+smooth+taste+no+stevia.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA PLANT-BASED CHOCOLATE (500g) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1668091199177-4N1VXF8R8QGS8GHA1RWA/Logo+for+Superflora+gut+friendly%2C+low+fodmap+shakes.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA PLANT-BASED CHOCOLATE (500g) - Superfora logo; vegan protein powder that's low fodmap and won't cause bloating https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1668091685458-GN5AMV0IPL3LBW889V79/Four+Medals+Square+Gut+health+_+fibre_low+calorie+gluten+free+protein.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA PLANT-BASED CHOCOLATE (500g) - Medals showing shake features: probiotics, gluten-free, protein, fibre to improve digestion https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1689212975006-YOGI2DNPJCIMR1OXJFBY/Gut+health+benefits+of+vegan+protein+powder+with+essential+amino+acids+smooth+taste+no+stevia.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA PLANT-BASED CHOCOLATE (500g) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1668138546354-Q664L6NUY3OS8W4XZF1F/Review+of+plant+based+Superflora+protein%2C+fibre+and+probiotics.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA PLANT-BASED CHOCOLATE (500g) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/0f339477-def4-464c-a3f2-199899e42f1e/PB+Chocolate+NIP.jpg Click on your favourite Superflora flavour to buy now - SUPERFLORA PLANT-BASED CHOCOLATE (500g) Ingredients: Hemp Protein Powder, Pea Protein Isolate, Cocoa Powder 11%, Lucuma, Brown Rice Protein, Coconut Milk Powder (Organic Coconut Milk, Maltodextrin from Organic Tapioca, Organic Acacia Gum), Maple Sugar, Psyllium husk, Partially Hydrolyzed Guar Gum, Natural Chocolate Flavour, Probiotic - LactoSpore® Bacillus coagulans MTCC 5856. Allergens - May also contain traces of other tree nuts (in addition to coconut) and peanuts. Testing for gluten has been carried out by a NATA accredited laboratory. https://www.noisyguts.com/shop/p/plant-based-vanilla monthly 0.5 2026-03-28 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/5b0786c4-101c-4ca8-9b24-6031a719c4cd/Vegan+low+FODMAP+protein+powder.jpg Click on your favourite Superflora flavour to buy now - NEW SUPERFLORA PLANT-BASED VANILLA (500g) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1721821017778-MRM5LT0TLNLJAUN8XS9Z/Vanilla+plant-based+protein+powder.jpg Click on your favourite Superflora flavour to buy now - NEW SUPERFLORA PLANT-BASED VANILLA (500g) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1668091199177-4N1VXF8R8QGS8GHA1RWA/Logo+for+Superflora+gut+friendly%2C+low+fodmap+shakes.jpg Click on your favourite Superflora flavour to buy now - NEW SUPERFLORA PLANT-BASED VANILLA (500g) - Superfora logo; vegan protein powder that's low fodmap and won't cause bloating (Copy) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1668091685458-GN5AMV0IPL3LBW889V79/Four+Medals+Square+Gut+health+_+fibre_low+calorie+gluten+free+protein.jpg Click on your favourite Superflora flavour to buy now - NEW SUPERFLORA PLANT-BASED VANILLA (500g) - Medals showing shake features: probiotics, gluten-free, protein, fibre to improve digestion (Copy) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1721821033277-4HMT441BIMB1NJ1XYNV7/Vanilla+Plant-Based+Protein+powder+with+probiotics+and+low+FODMAP+fibre.jpg Click on your favourite Superflora flavour to buy now - NEW SUPERFLORA PLANT-BASED VANILLA (500g) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1668134592597-P1DQZ6FPMUTKIYL4E0OB/Certified+low+FODMAP+by+Monash.jpg Click on your favourite Superflora flavour to buy now - NEW SUPERFLORA PLANT-BASED VANILLA (500g) - Superflora is certified low fodmap by Monash University and can help with a fodmap diet to improve IBS (Copy) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1679392379301-Z5CPVOIB1O8A4QG1VPTY/Gut+health+benefits+of+vegan+protein+powder+with+essential+amino+acids+smooth+taste+no+stevia.jpg Click on your favourite Superflora flavour to buy now - NEW SUPERFLORA PLANT-BASED VANILLA (500g) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1721823286150-RAT6W2ZCBD36LJG5UDV9/benefits+for+gut+health+of+Vanilla+Plant+Based+shakes.jpg Click on your favourite Superflora flavour to buy now - NEW SUPERFLORA PLANT-BASED VANILLA (500g) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1721828257291-0Q3YGFAQ31JA36LWEB4I/Vegan+Vanilla+Shake.jpg Click on your favourite Superflora flavour to buy now - NEW SUPERFLORA PLANT-BASED VANILLA (500g) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/95e4be4f-e49a-4554-a008-0647df1f4465/NIP+Vegan+Vanilla.jpg Click on your favourite Superflora flavour to buy now - NEW SUPERFLORA PLANT-BASED VANILLA (500g) Ingredients: Hemp Protein Powder, Partially Hydrolyzed Guar Gum, Pea Protein Isolate, Coconut Milk Powder (Organic Coconut Milk, Maltodextrin from Organic Tapioca, Organic Acacia Gum), Lucuma, Brown Rice Protein, Maple Sugar, Psyllium husk powder, Natural Vanilla Flavour, Probiotic - LactoSpore® Bacillus coagulans MTCC 5856. Allergens - May also contain traces of other tree nuts, peanuts and sesame seeds due to unintended presence in our supply chain. . https://www.noisyguts.com/shop/p/plant-based-combo monthly 0.5 2026-03-30 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/2f898f46-8134-4a1d-92ff-801c88735609/pair+of+veganlow+FODMAP+shakes+2.jpg Click on your favourite Superflora flavour to buy now - PLANT-BASED VANILLA + CHOCOLATE (2 packs) - pair of veganlow FODMAP shakes 2.jpg https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1721829103720-XKPQ203EUN7P1AS8Y2XD/Double+Pack+Chocolate+and+Vanilla+Vegan+low+FODMAP+shakes.jpg Click on your favourite Superflora flavour to buy now - PLANT-BASED VANILLA + CHOCOLATE (2 packs) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1666827051752-XLENQSFYFCTRV52HZ0MA/Alex+Lifestle+Chocolate+on+sofa.png Click on your favourite Superflora flavour to buy now - PLANT-BASED VANILLA + CHOCOLATE (2 packs) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1668091199177-4N1VXF8R8QGS8GHA1RWA/Logo+for+Superflora+gut+friendly%2C+low+fodmap+shakes.jpg Click on your favourite Superflora flavour to buy now - PLANT-BASED VANILLA + CHOCOLATE (2 packs) - Superfora logo; vegan protein powder that's low fodmap and won't cause bloating (Copy) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1668091685458-GN5AMV0IPL3LBW889V79/Four+Medals+Square+Gut+health+_+fibre_low+calorie+gluten+free+protein.jpg Click on your favourite Superflora flavour to buy now - PLANT-BASED VANILLA + CHOCOLATE (2 packs) - Medals showing shake features: probiotics, gluten-free, protein, fibre to improve digestion (Copy) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1668134592597-P1DQZ6FPMUTKIYL4E0OB/Certified+low+FODMAP+by+Monash.jpg Click on your favourite Superflora flavour to buy now - PLANT-BASED VANILLA + CHOCOLATE (2 packs) - Superflora is certified low fodmap by Monash University and can help with a fodmap diet to improve IBS (Copy) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1721829080826-UZC8TKAC4DMVF3NLGSQT/doubel+benefits.jpg Click on your favourite Superflora flavour to buy now - PLANT-BASED VANILLA + CHOCOLATE (2 packs) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1721829297669-9F4WJ325WMI9XBGSB3BQ/doubel+benefits.jpg Click on your favourite Superflora flavour to buy now - PLANT-BASED VANILLA + CHOCOLATE (2 packs) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1668138546354-Q664L6NUY3OS8W4XZF1F/Review+of+plant+based+Superflora+protein%2C+fibre+and+probiotics.jpg Click on your favourite Superflora flavour to buy now - PLANT-BASED VANILLA + CHOCOLATE (2 packs) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e1e4e646-becf-4c14-bd3b-6a2fd00a60f2/NIP.png Click on your favourite Superflora flavour to buy now - PLANT-BASED VANILLA + CHOCOLATE (2 packs) Plant-Based Chocolate Ingredients: Hemp Protein Powder, Pea Protein Isolate, Valrhona Dutch Cocoa Powder 8%, Lucuma, Brown Rice Protein, Coconut Milk Powder (Organic Coconut Milk, Maltodextrin from Organic Tapioca, Organic Acacia Gum), Psyllium husk, Partially Hydrolyzed Guar Gum, Maple Sugar, Natural Chocolate Flavour, Probiotic - LactoSpore® Bacillus coagulans MTCC 5856. Allergens - May also contain traces of other tree nuts (in addition to coconut) and peanuts. Testing for gluten has been carried out by a NATA accredited laboratory. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/d9464657-124a-480a-a965-3ca487eb9f49/NIP+Vegan+Vanilla.jpg Click on your favourite Superflora flavour to buy now - PLANT-BASED VANILLA + CHOCOLATE (2 packs) Plant-based Vanilla Ingredients: Hemp Protein Powder, Partially Hydrolyzed Guar Gum, Pea Protein Isolate, Coconut Milk Powder (Organic Coconut Milk, Maltodextrin from Organic Tapioca, Organic Acacia Gum), Lucuma, Brown Rice Protein, Maple Sugar, Psyllium husk powder, Natural Vanilla Flavour, Probiotic - LactoSpore® Bacillus coagulans MTCC 5856. Allergens - May also contain traces of other tree nuts, peanuts and sesame seeds due to unintended presence in our supply chain. https://www.noisyguts.com/shop/p/plant-based-6packs-3mkgp monthly 0.5 2026-03-28 https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/4344f330-f43f-42ba-a242-88b27d129562/plant+based+protein+powder+bumperpack+2.jpg Click on your favourite Superflora flavour to buy now - PLANT-BASED BUMPERPACK https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1668091685458-GN5AMV0IPL3LBW889V79/Four+Medals+Square+Gut+health+_+fibre_low+calorie+gluten+free+protein.jpg Click on your favourite Superflora flavour to buy now - PLANT-BASED BUMPERPACK - Four Medals Square Gut health _ fibre_low calorie gluten free protein (Copy) (Copy) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1668091199177-4N1VXF8R8QGS8GHA1RWA/Logo+for+Superflora+gut+friendly%2C+low+fodmap+shakes.jpg Click on your favourite Superflora flavour to buy now - PLANT-BASED BUMPERPACK - Logo for Superflora gut friendly, low fodmap shakes (Copy) (Copy) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1668134592597-P1DQZ6FPMUTKIYL4E0OB/Certified+low+FODMAP+by+Monash.jpg Click on your favourite Superflora flavour to buy now - PLANT-BASED BUMPERPACK - Certified low FODMAP by Monash (Copy) (Copy) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1721913673172-SX7ZVQQ4PYTDD757MX91/Vegan+protein+powder+good+flavour.jpg Click on your favourite Superflora flavour to buy now - PLANT-BASED BUMPERPACK https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1721913660923-8U5XNSZQHLJTT0YABFIN/Vanilla+plant-based+protein+powder.jpg Click on your favourite Superflora flavour to buy now - PLANT-BASED BUMPERPACK https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1721913653299-2RGBFUVGQ9UWFX7W1VM5/doubel+benefits.jpg Click on your favourite Superflora flavour to buy now - PLANT-BASED BUMPERPACK https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1721913633867-LWFH093LUPJWX9LX6LNV/Double+Pack+Chocolate+and+Vanilla+Plant-based+Shakes.jpg Click on your favourite Superflora flavour to buy now - PLANT-BASED BUMPERPACK https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1668139676457-DGXK7K3SJ3O3B4KQVPYR/Happy+vegan+drinking+Superflora+Plant+based+low+fodmap+protein+shake.jpg Click on your favourite Superflora flavour to buy now - PLANT-BASED BUMPERPACK - Happy vegan drinking Superflora Plant based low fodmap protein shake (Copy) (Copy) https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1689213255155-ESWEC1OMYFI34N3GYDEX/Gut+health+benefits+of+vegan+protein+powder+with+essential+amino+acids+smooth+taste+no+stevia.jpg Click on your favourite Superflora flavour to buy now - PLANT-BASED BUMPERPACK https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/1668139804210-YQEPLNVS3QO9TDM6FG0N/Review+of+plant+based+Superflora+protein%2C+fibre+and+probiotics.jpg Click on your favourite Superflora flavour to buy now - PLANT-BASED BUMPERPACK https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/e1e4e646-becf-4c14-bd3b-6a2fd00a60f2/NIP.png Click on your favourite Superflora flavour to buy now - PLANT-BASED BUMPERPACK Plant-based Chocolate Ingredients: Hemp Protein Powder, Pea Protein Isolate, Cocoa Powder 8%. Lucuma, Brown Rice Protein, Coconut Milk Powder (Organic Coconut Milk, Maltodextrin from Organic Tapioca, Organic Acacia Gum), Psyllium husk, Partially Hydrolyzed Guar Gum, Maple Sugar, Natural Chocolate Flavour, Vegan Probiotic - LactoSpore® Bacillus coagulans MTCC 5856. Allergens - May also contain traces of other tree nuts (in addition to coconut) and peanuts. Testing for gluten has been carried out by a NATA accredited laboratory. https://images.squarespace-cdn.com/content/v1/5f7171eba0aab17de38f953b/ba69d523-6507-49ee-baf9-e8bc31e1fd87/NIP+Vegan+Vanilla.jpg Click on your favourite Superflora flavour to buy now - PLANT-BASED BUMPERPACK Plant-based Vanilla Ingredients: Hemp Protein Powder, Partially Hydrolyzed Guar Gum, Pea Protein Isolate, Coconut Milk Powder (Organic Coconut Milk, Maltodextrin from Organic Tapioca, Organic Acacia Gum), Lucuma, Brown Rice Protein, Maple Sugar, Psyllium husk powder, Natural Vanilla Flavour, Probiotic - LactoSpore® Bacillus coagulans MTCC 5856. Allergens - May also contain traces of other tree nuts, peanuts and sesame seeds due to unintended presence in our supply chain.