Are you overwhelmed with where to start on the Low FODMAP diet? – Liz Radicevic
Are you overwhelmed with where to start on the Low FODMAP diet?
Are you overwhelmed with where to start on the Low FODMAP diet? Have you read up about it but unsure whether you’re missing any parts of the puzzle? Liz Radicevic knows how daunting starting off can be, but is here to help set you up properly. She explores the common mishaps that people encounter as they commence the Low FODMAP Journey, as well as some tips to help get you started and to regain control of your life again!

Elizabeth Radicevic
Liz Radicevic is an Accredited Practising Dietitian, Accredited Sports Dietitian and Accredited Nutritionist. She specialises in nutrition to support a range of disabilities, sports nutrition and gastrointestinal health such as IBS, Coeliac and food intolerances.
Liz believes it is crucial to maintain a healthy lifestyle in order to lead a happy and healthy life. Liz prides herself in providing evidence based and professional advice that is realistic to an individual’s lifestyle and implementing changes that make a real difference. She consults via online and face-to-face, tailored towards client’s needs.
Go To Low FODMAP Snacks – Chloe McLeod
Go-To Low-FODMAP Snacks

When following a low FODMAP diet, finding appropriate, healthy snacks can be a challenge. What are our Go-to-low-FODMAPs snacks? And why would we want to snack?
Snacks can help to fuel us for exercise, keep us satisfied between meals, help us to meet our nutritional requirements, prevent overeating and regulate our blood sugar level. For a snack to achieve this, it is important to make a good choice, consisting of an appropriate portion, protein and complex carbohydrate. When you’re eating low-FODMAPs, making this choice can seem a little more daunting than usual.
Having easy and nutritious snack ideas and planning ahead will help to keep you on track with healthy eating and feeling full, satisfied and energised while eating a low-FODMAPs diet.
The following is a handy list of healthy and balanced snacks you may like to incorporate for morning/afternoon tea or supper! Included are links to a few low-FODMAP recipes, plus, scroll down for a recipe for a delicious roasted eggplant dip, great with low-FODMAPs crackers or veggie sticks.
1/ A serve of low-FODMAPs fruit. For example:
- 20 blueberries or 10 raspberries
- 2 peeled kiwi-fruit
- 2 small mandarins
- 1 x orange
- 1C pineapple
Pair this with…
2/ Lactose-free yoghurt (150-200g).
and/or
3/ Nuts and seeds. For example:
- 10 almonds
- 1T flaxseeds
- 10 hazelnuts
- 32 peanuts
- 2T chia
- 10 walnut halves
4/ FODMAP friendly vegetable sticks. For example:
- 12 green beans
- Sliced capsicum
- Carrot
- 1/4 stalk celery
- Cucumber
paired with…
- 1T peanut butter
- 4T cottage cheese
- Our beetroot dip, hummus, roast pumpkin and walnut dip, or cobless spinach dip.
6/ Edamame beans (1C).
- Eat plain or toss w/ herbs and spices. E.g. a little olive oil, a pinch of salt and paprika or harissa. Roast for 10 min if desired.
7/ Tinned salmon or tuna.
paired with…
- Plain rice or corn cakes, and a light scrape of avocado if desired.
8/ Popcorn.
- Easy, high-fibre and cheap! Avoid lashings of butter and salt. Mix in some nuts and seeds.
9/ Slice low-FODMAPs toast.
paired with…
- Bruschetta – 4 cherry tomatoes, squeeze lemon, coriander
- 1T peanut butter
10/ Mini vege frittata’s.
- One of my all time favourite snacks! Make mini frittata’s in muffin tins using 5-6 eggs, 1/2C lactose-free milk, low-FODMAP veg (try spinach, tomatoes, olives, capsicum & cheese) and salt and pepper. Bake @180C for 20-25 mins.
11/ Cheddar cheese, tomatoes and rice/corn crackers.
12/ Roasted chickpeas (1/4 C).
- Toss w/ oil, herbs and spices. Roast for ~35-45min at 200 degrees C until starting to brown. Move around halfway to cook evenly. Leave to cool, best served immediately.
- Spice ideas:
- 1 T garlic infused olive oil, 1 tsp paprika, 1 tsp oregano
- 1 T garlic infused olive oil, 1 tsp rosemary, zest of 1 lemon
13/ Low-FODMAPs muesli bars. For example:
- 1 x Carmen’s fruit-free or Super Berry Muesli
- Better yet – MYO like these from MONASH website.
14/ Boiled eggs (1-2).
paired with…
- 1 x serve low-fodmap fruit
15/ Fruit/vege smoothie. For example:
- 1 cup low-FODMAP milk + small handful ice (just to cool it down) and 1/3 banana + 1/8 avocado + 30g blueberries + 1/2 tablespoon peanut butter + tsp LSA.
Roast eggplant dip recipe!
Ingredients:
- 1 medium eggplant
- Juice of 1/2 lemon
- 1T tahini
- 1T for roasting + 1T additional garlic infused olive oil
- 1/4 tsp cumin
- 1/4 tsp paprika
- Finely chopped parsley, coriander or shallots (~1/2 bunch) – your choice!
1/ Dice eggplant, place on baking tray, drizzle w/ 1T olive oil and roast @ 180C for ~1/2 hr until soft.
2/ Blitz eggplant in food processer or high powered blender w/ all other ingredients and you’re done!

Chloe McLeod
Chloe McLeod is an Accredited Practising Dietitian who is passionate about motivating and helping others to live the best lives they can.
She was inspired to create The FODMAP Challenge to help individuals determine the triggers of their Irritable Bowel Syndrome (IBS) after recognising just how many people needed better support through this process.
With a Bachelor of Nutrition and Dietetics at Flinders University and a Masters of Public Health at the University of Sydney, Chloe loves seeing the improvement in each individual’s quality of life once they are able to make better decisions about their food choices.
5 Tips for Getting Variety on a low FODMAP Diet – Chloe McLeod
5 Tips for Getting Variety on a Low FODMAP Diet

Do you find yourself eating the same thing every day to try to prevent IBS symptoms? Are you sick of the repetitive cycle of foods that you know won’t trigger these symptoms? This limited variety can make it difficult to meet all of your nutrient requirements. And besides, it is just plain boring! Today we have our top 5 ways to maintain variety on a low FODMAP diet. So read on and get ready to take your taste buds on a ride throughout the rest of your low FODMAP diet!
#1 Get inspired!
Let’s face it, we all get in the habit of cooking the same thing each week just because we struggle to think of new meals to cook. The best way to add variety to your meals is through gaining inspiration from others. There are a number of trusted low FODMAP sources to follow for some delicious new recipes to try. We recommend following some qualified dietitians who post evidence-based content with balanced and healthy meals. If the meals you want to try are not low FODMAP, don’t be scared off! It’s easy to make some substitutes and swap out the high FODMAP ingredients for some low FODMAP ones. Download our FODMAP food list or the Monash low FODMAP app for some additional support.
#2 Mix things up each week
With increasing awareness around food intolerances, there are a large variety of low FODMAP recipes available at your fingertips. Why not challenge yourself to try at least one new recipe each week? Some of our favourite recipes include our beef stir-fry with chilli and ginger, and our chicken and tofu rice paper rolls with dipping sauce.
You may find a recipe that you love and enjoy eating every week. But to prevent yourself from getting bored, try mixing up your favourite low FODMAP meal. You could swap out one of the ingredients for another low FODMAP alternative. Why not mix up our Thai green lentil curry by replacing the capsicum and carrot with some zucchini and potatoes instead. You could also add a new low FODMAP vegetable that you haven’t been eating lately, like adding some oyster mushrooms to our stuffed capsicums recipe!
#3 Don’t be scared to try new things
It’s important not to let the fear of experiencing IBS symptoms prevent you from trying new things. Just because you are following a low FODMAP diet doesn’t mean the food you eat has to be bland, boring or repetitive. Use the resources you have available such as our website to find new recipes/ingredients to incorporate into your cooking. Do your research so you can be confident in your new recipes and enjoy them, stress-free! Check out our ways to increase flavour on a low FODMAP diet for some tips to keep your low FODMAP meals tasting new and exciting. These tips be a great way to put a spin on old recipes by trying a new flavour.
#4 Take it slow and watch your portions
While it can be great to mix things up and try new things, it is important to make sure the new foods you are trying are still low FODMAP. If you are introducing new foods, it can be a good idea to try new things individually to see if you experience any IBS symptoms. By adding a wide variety of new foods at once, it can be difficult to track down what it was that may have caused these symptoms.
Keep an eye on your portion sizes when trying new meals, especially when you are adjusting a recipe that isn’t low FODMAP to suit your needs. Don’t forget, a few foods that are moderate in FODMAPs can push you over your threshold and may cause IBS symptoms.
#5 Plan ahead
It can seem overwhelming to change up your routine and cook something new. But, the best way to make it easier on yourself is to plan, plan, plan! At the start of each week, look up some new recipes and decide how you are going to mix up your old favourites. This means when you do your grocery shopping you know exactly what you need to buy. The bonus is, when the time comes to try out something new, you know exactly what you are going to add to your meal or the recipe you will be cooking. This keeps your new meals stress free, even in the middle of a hectic work week.

Chloe McLeod
Chloe McLeod is an Accredited Practising Dietitian who is passionate about motivating and helping others to live the best lives they can.
She was inspired to create The FODMAP Challenge to help individuals determine the triggers of their Irritable Bowel Syndrome (IBS) after recognising just how many people needed better support through this process.
With a Bachelor of Nutrition and Dietetics at Flinders University and a Masters of Public Health at the University of Sydney, Chloe loves seeing the improvement in each individual’s quality of life once they are able to make better decisions about their food choices.
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
__________________________________________
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).
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 levels
- 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.
Part 3: Low FODMAP Christmas Food Ideas – Rebecca Ponsford
Low FODMAP Christmas Food Ideas
How to Successfully Manage Christmas with IBS and FODMAP Sensitivities (Part 3)
Luckily the low FODMAP diet is more about swapping out high FODMAP foods for low FODMAP alternatives, than completely restricting your intake. Here are some ideas of easy low FODMAP food choices:
Proteins
Grilled or roasted meat, poultry & seafood, eggs, hard cheese are low FODMAP. The glazes and stuffing in meats often contain onion, garlic and sometimes wheat, so try to eat the main flesh of the meat and avoid the stuffing if you’re unsure of its ingredients. If cooking these yourself, try using low FODMAP flavouring ingredients such as garlic-infused olive oil, plain herbs and spices, maple syrup, lemon, lime, orange and sourdough bread for crumbs.
Vegetables
Roast root vegetables such as carrot, potato, parsnip and Kent pumpkin are great options when cooked without onion or garlic.
If you’re making a salad, stick to low FODMAP vegetables including lettuce, spinach, rocket, tomato, cucumber, capsicum, green beans and carrot. Rice, quinoa, buckwheat and potato are great to use as a base for a more filling salad. Add herbs, lemon/orange juice, olive oil and vinegar for dressings. For a crunchy rice and buckwheat salad, click here.
Appetizers
When eating from a cheese platter, opt for rice crackers, gluten-free plain biscuits, corn chips or plain potato chips. Low-lactose cheeses include cheddar, Colby, tasty, Swiss, camembert and brie. Stick to low FODMAP nuts such as walnuts, Brazil nuts and pecans if nibbling on these.
Sweets
Many Christmas desserts are loaded with dried fruits, making them very high FODMAP. Fresh low FODMAP fruits such as strawberries, grapes, orange, blueberries (approx. ¼ cup) and raspberries (approx. ¼ cup) are great options to pair with lactose-free cream or lactose-free ice cream and pavlova for desserts.
Drinks
As mentioned, it’s very important to stay hydrated, so sip on water regularly during gatherings. In terms of alcohol, while many types are low FODMAP, alcohol in itself is a gut irritant, so go easy on the drinks. Low FODMAP options include wine (excluding sticky/dessert wines), clear spirits (gin, vodka) and beer (avoid if you have coeliac disease or gluten intolerance). Be careful of cocktails and mixed drinks with fruit juices, rum and milk as these can be high in excess fructose and lactose. Aim to sip on water between glasses of alcohol too.
Miss part one or part two? Read up below.
Part One –Baseline strategies to keep your gut happy
Part Two- Navigating gut-friendly food during the festive season




Rebecca Ponsford
Rebecca is an Accredited Practising Dietitian, graduated from Monash University in 2018.
She works predominately in the space of gut health and digestive disorders such as Irritable Bowel Syndrome.
She has expertise in the practical implementation of the Low FODMAP Diet and also has a strong interest in the link between mental health and gastrointestinal health.
Rebecca is passionate about supporting people to achieve their health goals and develop healthy relationships with food where they can eat with ease.
What Are Fodmaps? A Guide To The Low Fodmap Diet & IBS – Fodmap Challenge
What Are Fodmaps? A Guide To The Low Fodmap Diet & IBS
FODMAPs stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols and they are short-chain carbohydrates that are resistant to digestion in some people. Research has found that FODMAPs can trigger symptoms of Irritable Bowel Syndrome (IBS) and following a low FODMAP diet can help relieve symptoms of IBS.
What are FODMAPs?
- Oligosaccharides: Oligosaccharides include both fructans and galacto-oligosaccharides (GOS). It is important to remember that everyone absorbs these poorly. Some people are just able to better tolerate them than others. Fructans mostly come from wheat products and some vegetables, such as onion and garlic. It also includes inulin (a type of fibre), which is often added to yoghurt, and fructo-oligosaccharides, which are found in packaged foods. GOS are found in legumes. The technical names are raffinose and stachyose.
- Disaccharides: Lactose is a disaccharide that naturally occurs in milk and milk products. All of us vary in the amount of lactose we can digest. As we age, we have less of the enzyme that breaks down lactose, called lactase. Some ethnic backgrounds (such as those of Asian descent) naturally have less lactase and tend to be more likely to have lactose intolerance.
- Monosaccharides: Fructose is a monosaccharide, which is most commonly in fruit. It’s usually only a problem if the food contains more fructose than glucose, or with excess consumption in a single sitting.
- Polyols: Polyols includes sorbitol and mannitol. These are naturally occurring in some fruits and vegetables, while maltitol, xylitol, isomalt and polydextrose are used to artificially sweeten food and as food additives. Everyone only partially absorbs polyols. Some polyols may appear in the ingredients list under their additive number: Sorbitol (420), Mannitol (421), Maltitol (965), Xylitol (967), Isomalt (953) (contains sorbitol and mannitol), and Polydextrose (1200) (10% sorbitol).
What is IBS?
IBS is a functional gastrointestinal disorder characterised by symptoms such as cramping, abdominal pain, bloating, gas, diarrhoea or constipation, or both. Yep, the symptoms of IBS can be on either and both ends of the bowel movement spectrum. Further complicating this chronic condition is that there is currently no known cause or cure. But don’t be disheartened, determining your IBS triggers can help manage the condition for the long term and improve your quality of life.
What causes IBS?
While the cause of IBS is unknown, factors such as stress, change in routine, infection and diet, can trigger an attack.
FODMAPs and IBS
As FODMAPs travel through the gastrointestinal, they can be poorly absorbed in the small intestine drawing excess fluid into the gut. This can result in diarrhoea for some IBS sufferers. For others, the carbohydrates can moves into the large intestine where they undergo fermentation by bacteria, producing gas. This gas can lead to symptoms including bloating, constipation, flatulence, pain and nausea.
Low FODMAP diet
Research has found that following a low FODMAP diet can help reduce symptoms of medically diagnosed IBS in some sufferers. However, it’s important to determine which part of the acronym affects you as strictly eliminating all FODMAPs can have adverse impacts on your long term health.
The low FODMAP diet occurs in three phases.
Stage 1: The elimination phase occurs over four weeks, eliminating your intake of high FODMAP foods.
Stage 2: The FODMAP reintroduction phase will reintroduce each FODMAP back into your diet, one at a time, observing your tolerance and whether they trigger your IBS symptoms.
Stage 3: Once you have determined which FODMAPs trigger your IBS, you can tailor your eating habits to avoid only the necessary foods.
The FODMAP Challenge can help guide you through these stages with expert support to help you determine your FODMAP triggers. You’ll get meal plans, recipe ideas, and expert resources to to help you take control of your gut health, improve your symptoms of IBS, and better your quality of life. Sign Up here
FODMAP food list
Once you have determined your FODMAP triggers, this list of low FODMAP foods and high FODMAP foods can help avoid the ones you are sensitive to. Download our list of FODMAP foods here.

Chloe McLeod
Chloe McLeod is an Accredited Practising Dietitian who is passionate about motivating and helping others to live the best lives they can.
She was inspired to create The FODMAP Challenge to help individuals determine the triggers of their Irritable Bowel Syndrome (IBS) after recognising just how many people needed better support through this process.
With a Bachelor of Nutrition and Dietetics at Flinders University and a Masters of Public Health at the University of Sydney, Chloe loves seeing the improvement in each individual’s quality of life once they are able to make better decisions about their food choices.
FODMAPS vs Food Chemicals with Joanna Baker
FODMAPs vs Food Chemicals - Joanna Baker
Food Chemicals or FODMAPs, What’s Your IBS Trigger
Research indicates 50-80% of people get an improvement on the low FODMAP Diet. But, what if you’re one of the 20-50% that don’t? Food chemicals are different from FODMAPs, they occur naturally in many foods or can be added in food processing. For some people these can trigger IBS symptoms. Learn about the differences between FODMAPs and food chemicals and how to determine which approach is best for you.

Joanna Baker
Joanna is a dietitian, who loves food. Her passion for digestive health comes from her own life long battle with IBS. This has taught her both how hard it is to live with an unpredictable gut and how life changing it can be when food sensitivities are well managed.
Although based in Melbourne, Joanna consults virtually via Everyday Nutrition and loves working with people around Australia and Worldwide helping them to identify their triggers and learn to love food and life again.
In addition to this, Joanna is on the advisory board for the Master of Dietetics degree at Deakin University and a member of Food Allergy and Intolerance Interest Group with Dietitians Australia. She provides resources for dietitians and presented at seminars in Australia and the USA.
Joanna is a regular contributor to FODMAPPER magazine and has also written for Healthy Food Guide, Australian Gluten Free Life and Nursing Review.
Low FODMAP: Getting Enough Fermentable Fibre to Support Gut Microbial Balance -Jeanie McClymont
Low FODMAP: Getting Enough Fermentable Fibre to Support Gut Microbial Balance

Making it easy to cram as much goodness into your family as possible without making everything from scratch! Starting out in 2012 selling through Qld farmer’s markets, products are now available through many healthy stores Australia wide & online.
What does FODMAP really mean? – Rebecca Ponsford
What does Fodmap really mean?
What does FODMAP actually mean? Who is the Low FODMAP Diet for and how does it work? Rebecca, Accredited Practicing Dietitian from FODMAP Nutrition and Dietetics has broken down FODMAP and brought it back to basics. In this live Q & A for the Free From and Allergy Community, Rebecca gives an overview of what FODMAPs are and the foods they are found in and the three phases of the diet. You’ll hear answers to common questions and tips for FODMAP success.

REBECCA
Rebecca is an Accredited Practising Dietitian, graduated from Monash University in 2018.
She works predominately in the space of gut health and digestive disorders such as Irritable Bowel Syndrome. She has expertise in the practical implementation of the Low FODMAP Diet and also has a strong interest in the link between mental health and gastrointestinal health.
Rebecca is passionate about supporting people to achieve their health goals and develop healthy relationships with food where they can eat with ease.