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Understanding how the Low FODMAP diet can help you manage your gut symptoms – Monash Fodmap
Understanding how the Low FODMAP diet can help you manage your gut symptoms (plus hints on surviving Christmas)- Monash Fodmap
An exploration of the low-FODMAP diet with Associate Professor Jane Muir
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Interest in the low-FODMAP* diet is exploding both in Australia and around the world. This highly effective, three-phased diet therapy reduces gastrointestinal symptoms in ~70% of people with irritable bowel syndrome (IBS).Â
This talk will introduce you to:
- The history of the FODMAP concept and why it was developed
- The evidence supporting this diet’s efficacy for controlling symptoms of IBS
- Measuring FODMAPs in foods and safe levelsÂ
- The three phases of the FODMAP program
- How to navigate the diet using the Monash University FODMAP diet app
- The link between FODMAP and gluten-free foods
- Other applications of the FODMAP diet
- Hints on how to survive Christmas while following a low FODMAP diet.
*FODMAP is an acronym invented by the team at Monash University that stands for Fermentable Oligo-, Di-, and Mono-saccharides And Polyols that represents a group of short-chain carbohydrates that can be poorly absorbed in the gut.
Jane Muir, PhD, Dietitian
Associate Professor Muir is currently the Head of Translational Nutrition Science in the Department of Gastroenterology, Central Clinical School, Monash University.  She is a trained dietitian with a PhD in biochemistry and has over 25 years’ experience in the area of nutritional research. Over the last 15 years her major focus has been on the research and creation of the low-FODMAP diet.Â
FODMAP Friendly Snack Ideas
Feeling Peckish? I’ve Got You Covered! – FODMAP Friendly Snack Ideas
Following a low FODMAP diet is not always an easy task. We have daily commitments, activities and overall, our lives can be quite busy. The good news for us is that are FODMAP friendly snacks on the market that are nutritious, filling and most importantly, taste great! What more could you want?
If you haven’t got a great amount of time on your hands and wanting convenient, on-the-go, easy to prepare snacks, you’ve come to the right place. Here are a few that I highly recommend you try.
1. Banana smoothie
You can’t go wrong with an easy to whip up smoothie. You simply add an unripe, firm banana, your choice of low FODMAP milk, some oats and if you have a sweet tooth, some maple syrup! Such a quick an easy, minimal ingredient snack option. (Full recipe can be found on the Monash University FODMAP Diet App).
2. Trail mix
Simply start with peanuts and add 10 walnuts or 15g of cranberries or pepitas (these all become high fructan, so you need to pick only one), then add 10 almonds and some shredded coconut. There you have it, a quick and easy on-the-go snack option. Nuts are an energy-dense, nutrient-rich snack, and also help us feel fuller for longer, so win-win!
3. Energy balls
These are super easy to whip up the night before a busy day as you only need a few ingredients. These include oats, cranberries, peanut butter, some maple syrup, quinoa and some dark chocolate chips! The easy part is – all of the ingredients are simply processed together and all you have to do is roll them into bite sized balls! (Full recipe can be found on the Monash University FODMAP Diet App).
4. Cheese & crackers
YES, you can still have your cheese and crackers! Gluten free crisp-breads made from rice/corn paired with some cheddar cheese makes a great on-the-go snack! Just be sure to read your labels with the crisp-breads. Look out for sneaky high FODMAP ingredients like inulin.
5. Low FODMAP snack bars
For my friends in Australia, let me introduce you to Fodbods. They are delicious gut-friendly snack bars made in Australia that are FODMAP friendly! They are also vegan, gluten and dairy free. They come in a range of flavours including choc mint, peanut choc chunk and lemon coconut, just to name a few.
Bottom line
Following a low FODMAP diet may be challenging at times, although there is absolutely no need to go hungry! I hope these snack ideas have inspired you and have allowed you to recognise that there are some quick and easy snacks that you can create/purchase, and that following this kind of diet doesn’t have to be difficult. It is essential that we nourish our bodies to keep our energy levels up, and productivity high, so ensuring that you have some low FODMAP snack ideas up your sleeve, will be of great benefit in the long run.
Reference List:
1. Fodbods-au. (2021). Fodbods – FODMAP Friendly Bars – Natural | Vegan | Gluten Free. https://www.fodbods.com/
2. Monashfodmap.com. (2021). Oat, Cranberry & Choc Chip Energy Balls. https://www.monashfodmap.com/recipe/oat-cranberry-choc-chip-energy-balls/.
3. Monash University. (2012). Monash University FODMAP Diet App.
4. M, L., & L, L. (2016). Nuts and Body Weight – An Overview. Journal Of Nutrition And Health Sciences, 3(1). https://doi.org/10.15744/2393-9060.3.104
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Chelsea McCallum
Chelsea is an online dietitian based in Brisbane, Australia. She specialises in irritable bowel syndrome (IBS) and the low FODMAP diet. She provides professional online video consultations and programs enabling clients from across Australia and around the world to access her specialised services.
Cow’s milk protein allergy in babies – Melinda Braithwaite
Cow's Milk Protein Allergy In Babies
Cow’s milk protein allergy affects around 2% of babies in Australia and New Zealand. In this video Melinda is going to provide an overview of cow’s milk protein allergy including types of cow’s milk allergy, symptoms and diagnosis. She will discuss how to manage cow’s milk protein allergy with an exclusion diet, suitable formula options and how to ensure nutritional adequacy for breastfeeding mums, babies and toddlers whilst following a dairy free diet. Melinda will also briefly cover when cow’s milk allergies normally resolve and how to assess for tolerance using the milk ladder. Â
MELINDA
Melinda is an Accredited Practising Dietitian and founder of Lifestyle Nutrition, a paediatric practice based in Melbourne. She has completed further post graduate training in paediatrics including her Certificate in Paediatric Nutrition and Dietetics with the Royal Children’s Hospital. Â
As a paediatric dietitian Melinda has a special interest in food allergies and intolerances. Melinda understands how challenging and upsetting it can be for parents trying to navigate the complexities of food allergies and intolerances. She enjoys being able to help these families identify food triggers, relieve distressing symptoms and feel confident feeding their baby or child. Â
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Bowel Health and the PFM- Jeanice Mitchell
Bowel Health and the PFM
 Join Jeanice Mitchell, pelvic health physical therapist, to learn natural tips to address constipation, difficult bowel movements, bowel leaks, and gas leaks.   The pelvic floor muscles play a crucial role in bowel health but many people have never heard of them and/or don’t know what to do with them.  You CAN train your bowels to go WHEN you want to go, WHERE  you want to go.  Be your bowel boss!  
![JM headshot smaller file[1]](https://www.freefromallergyshow.com/wp-content/uploads/elementor/thumbs/JM-headshot-smaller-file1-oymfsd69qq3tiucnze5c53epxmls0e8fua3qtol8o8.png "JM headshot smaller file[1]")
Jeanice Mitchell
Jeanice Mitchell, PT, MPT, WCS, BCB-PMD is a board certified women’s health and biofeedback specialist physical therapist. Â
She is the founder of a multi-clinic outpatient rehab center in Central Texas as well as the founder of myPFM.com, a global non-profit pelvic health awareness initiative.  She is the proud mom to 3 children who she playfully thanks for being the catalyst for her career change to pelvic health Physical Therapist in 2000.  She loves making learning about the pelvic floor fun and relatable!Â
Label Reading for Low FODMAP
HOW TO: Label Reading for Low FODMAP
Something that can be an overwhelming and daunting part of following the low FODMAP diet, especially during the strict elimination phase is grocery shopping and selecting suitable products. It can be difficult to decipher what exactly is in a product and whether it is high or low FODMAP and safe for you to eat without triggering a flare. Here are some handy tips that may help take some of the stress out of grocery shopping.
TIP 1: ALWAYS CHECK THE INGREDIENTS
It is super important to make sure you’re reading the ingredients list on all products!! The ingredients list can generally be found on the back or side panel of a product. Ingredients are listed in order from highest volume to lowest volume. This means that although a product may contain an ingredient that is high FODMAP, if it is further down on the ingredients list, it may be in a dose that is safe to eat.
The ingredients list also often contains allergy notice which can be very important!!
TIP 2: BE AWARE OF COMMON HIGH FODMAP INGREDIENTS
The ingredients list can be a confusing place, filled with big and confusing additives and preservatives which are often misunderstood. Knowing which ingredients to look out for will save you time & stress! Here listed are some common ingredients that are known to be high FODMAP. If these ingredients are in the first few ingredients, it’s an indication that the product is most likely high FODMAP and should be avoided.
TIP 3: STAY ON THE LOOK OUT FOR LOW FODMAP GREEN FLAGS
Monash University and Fodmap Friendly certifications can make it easy to identify FODMAP approved products. These are two symbols that are often found on the front or under the ingredients panel of low FODMAP products. They indicate that laboratory testing has been carried out to determine that the product is low FODMAP. Both symbols are equally as reputable – one symbol is not rated more highly than other. So, if a product contains either or both symbols, you can rest assured that it is safe for consumption. They can also be used if you’re in a hurry and don’t have time to study the ingredients list!
TIP 4: USE YOUR APPS!
There are many apps available that can be used to help better understand specific ingredients or products. They are laid out in an easy to follow layout and rely a lot on visual elements which is great if you don’t like a lot of reading! The Monash University FODMAP app is one of the most comprehensive apps available however it does have an initial purchase price of $12.99. However, there are other great, apps available that serve a similar purpose like Spoonful and FODMAP friendly app which are cheaper or free.
One of the keys to the success of the low FODMAP diet is knowing your food products and what is safe for you to eat. Having the knowledge of label reading is an amazing and important tool to have in your toolbox in order to help you achieve that success. By knowing your way around labels and what to look for, this can remove the stress and feelings of overwhelm that surround grocery shopping and allow you to feel safe and in control of your low FODMAP journey.
Are you looking to learn more about IBS and the low FODMAP diet? I would love for you to join me for my free training, The Five Mistakes to Avoid on the Low FODMAP Diet.
Chelsea McCallum
Chelsea is an online dietitian based in Brisbane, Australia. She specialises in irritable bowel syndrome (IBS) and the low FODMAP diet. She provides professional online video consultations and programs enabling clients from across Australia and around the world to access her specialised services.
Dr. Kim Faulkner-Hogg explains Coeliac Disease
Dr. Kim Faulkner-Hogg explains Coeliac Disease
You may be wondering, what is coeliac disease? What is the difference between wheat and gluten intolerance? Is there a cure for this disease? How do we find out more about this disease? Who gets it?
There are so many questions around Coeliac Disease. We sat down with Dr. Kim Faulkner-Hogg as she gives a thorough explanation of Coeliac Disease, the long term problems it can have, takes us through the diagnostic journey and how we do not need to be anxious when eating out or buying food due to the high standards for Australian Food Labeling. Kim provides many tips on how you can live a life with Coeliac Disease and not allow it to affect your quality of life- it is about being prepared.
Dr. Kim Faulkner-Hogg
BSc, Grad Dip Nutr & Diet, Adv APD, PhD (USYD)
Kim is an Advanced Accredited Practising Dietitian with more than 25 years experience with coeliac disease and food intolerances. She has a Private Practice in Malabar. Her PhD looked at the outcomes of gluten minutia in those with coeliac disease.
She has articles published in Scientific journals, GP magazines and she has co-authored several booklets for use with patients. Kim was part of the original working party defining the FSANZ low gluten and gluten-free food standards and was a consultant dietitian to Coeliac Australia for a number of years.
An important focus for Kim is educating people about coeliac disease, intolerances, and the gluten-free diet. She lectures to the student dietitians and takes opportunities to address dietitians, other health professionals, the food industry and the public on these topics.