Friday, 29 July 2016

Meal planning your day for a low FODMAP diet?

By Shirley Webber

Stuck for ideas on what to make for your meals this week? Check out our app for some recipes to add some flavour to your day.

We have highlighted some of our favourite recipes from the low FODMAP app, our blog and a new addition to add variety to your recipe bank.

Vegetable and egg muffins
Morning snack
Yoghurt and mixed berries
One tub of lactose free yoghurt with a hand full of mixed berries with optional oats. (See the app for the recipe in the breakfast sections.)
Tuna salad with cruskits
Nicoise salad with tuna and for some extra crunch you may like to have your salad with some rice cruskits.
(See the lunch recipe section to guide you on making this salad and enjoy with our low FODMAP certified cruskits from Arnott’s)
Afternoon snack
Eggplant dip and vegetables

Carrots, cucumber and red capsicum with 4 Tbs of eggplant dip
C:\Users\swebber\AppData\Local\Microsoft\Windows\Temporary Internet Files\Content.IE5\VT3Y2WRN\shutterstock_391193206.jpg

Yes you may be thinking 'but isn’t eggplant dip usually high in FODMAPs?' Well this one isn’t.


  • 2 medium eggplants (about 2 pounds or 900 grams)
  • 60 ml lemon juice
  • 1/4 teaspoon ground cumin
  • 1/2 teaspoon sea salt – or normal salt
  • 2 tablespoons chopped fresh parsley leaves
  • 1 tablespoon olive oil
  • 2 tablespoons of cottage cream cheese – optional


Preheat the oven to 200°C. Line a baking tray with baking paper. Place eggplants on the tray and prick the skin of the eggplant several times with a toothpick. Roast for 35 minutes or until eggplant is soft. Set aside to cool. Cut the eggplants in half lengthways. Using a spoon, scoop out the flesh into a bowl and roughly chop. Add the lemon juice, olive oil, cumin and salt. Mash with a fork until well combined. Store in an airtight container and refrigerate until you are ready to use the dip.

Grilled steak, steamed vegetables and wedges
(See the dinner recipe section in the app for a guide on making this meal)
Cranberry jelly and fruit
(See our app dessert section for this and more delicious treats to try)

Tuesday, 26 July 2016

Alleviating Symptoms Part 2

Diarrhoea management
By Shirley Webber

Carrying on in our series about alleviating IBS symptoms, this week we will discuss diarrhoea management.

Fortunately, many people achieve relief from diarrhoea on a low FODMAP diet, but if you have eaten the wrong thing, or have a bout of diarrhoea due to gastroenteritis or another cause, you may find the following tips helpful.

  •  If your diarrhoea is excessive, you should consult your doctor. They may advise you to try some over the counter diarrhoea stop medications (eg. Immodium). They may also recommend rehydration with an electrolyte replacement solution.
  • Drink lots of water to replace lost fluids.
  • Soluble fibre absorbs water and slows transit time through the digestive tract. Including small quantities of foods rich in soluble fibre (such as oats, green peas, sweet potato, turnip, carrots or psyllium) may improve stool consistency, however avoid large quantities that may exacerbate symptoms.
  •  If your diarrhoea has left you feeling cold and drained, rug up and reach for a comforting heat pack.

Friday, 22 July 2016

Slow-cooked low-FODMAP Lamb Casserole

By Lyndal McNamara 


Slow-cooked low-FODMAP Lamb Casserole


Serves: 8


  • 1 kg diced lamb
  • 2 tbs. garlic infused olive oil
  • 5 rashers short-cut bacon, diced
  • 1 tbs. ground coriander
  • 1 tbs. ground cumin
  • 1 tsp. ground cardamom
  • ½ cup red wine
  • ½ cup tomato paste
  • 1 x tin diced tomatoes
  • 1 tin canned lentils, drained and rinsed
  • 2 cups beef stock (no onion or garlic)
  • 3 large carrots, chopped
  • 1 kg potato, cooked and mashed (add 1 tbs. milk, 1 tbs. butter and 1 tsp. black pepper)
  • Parsley, to garnish
  1. Heat oil in a large, heavy based pan
  2. Cook lamb in batches until browned, set aside
  3. In the same pan, cook bacon until browned, add spices and cook for a further minute or until fragrant
  4. Add red wine, tomato paste, diced tomatoes, lentils and stock, bring to the boil
  5. Add cooked lamb, carrot and sauce mixture into a slow cooker
  6. Cook on medium heat setting for 5-6 hours or until meat is tender and flaky and sauce has thickened
  7. Serve with mashed potato and garnish with parsley 

Energy total

Fat total
         - Saturated

  1. Use lean diced lamb where possible
  2. This casserole can be cooked in a large batch and stored in the freezer for a convenient mid-week meal

Tuesday, 19 July 2016

Alleviating symptoms

By Shirley Webber

We’ve all eaten something that just doesn’t sit well and resulted in symptoms. Most frequently when we are eating out and have had less control over what we are eating. Following a low FODMAP diet can help manage symptoms but what can you do when you’re in the middle of experiencing those symptoms?

Symptoms vary from one person to the next including bloating, abdominal pain, distention, constipation, diarrhea, altered bowl habits, excessive gas and intestinal noises, or any combination of these. Each symptoms has its own management strategy.

We are going to bring you some tips to help alleviate symptoms over the coming weeks, including ideas to help with acute symptoms which occur quickly after you have eaten a trigger food, as well as ideas to help prevent symptoms from occurring in the future.

We will start the first blog of the series with some information for those that suffer constipation as a major symptom.

Constipation can be alleviated by:
  • Ensuring that your diet includes foods rich in insoluble and soluble fibres. Insoluble fibre gives bulk to your stool and soluble fibre forms a gel in the gut that helps stools to move through the gastrointestinal tract. Introducing these fibres gradually will help to avoid exacerbating your symptoms.
  • If constipation is severe and laxative medication is required, take this as prescribed by your doctor.
  • Drink plenty of water throughout the day.
  • Exercise regularly to help to get things moving. Try going for a walk, taking the stairs instead of the lift or escalator, join a yoga or Pilates class or go for a jog. It doesn’t have to be intense exercise but any little bit of physical activity will help.
  • If you have the urge to open your bowels, GO - even if it means using a public toilet or the toilet at work or school. You may also need to make time to open your bowels by getting up a little earlier in the morning and leaving time for a drink and breakfast.
  • Fibre supplements may be recommended by health professionals for those struggling with constipation. Use these as prescribed.

Please see the blog attached for more details:        

Tuesday, 12 July 2016

Caccuiccio (Seafood Stew)

By SOME Foods -

Caccuiccio (Seafood Stew)


Serves: 4



  • 1 jar of SOME Foods Capsicum, Olive & Chilli Sauce
  • 1 tablespoon (15mls) extra virgin olive oil
  • 1 small fennel bulb (no more than 200g)
  • 2 medium sized carrots (about 200g)
  • 1 cup (250ml) white wine
  • 1 teaspoon salt
  • 400g white fish fillets (such as mullet, mulloway, snapper or flathead)
  • 400g green (raw) prawn meat
  • Optional for garnish
  • Lemon (cut into wedges)
  • Parsley


  1. Remove stalks, any rough outer leaves and the base from the fennel bulb, then dice into ½ cm cubes. Make sure the final prepared amount weighs no more than 200g (as single serving sizes of 100g contain high amounts of Oligos – fructans and Polyols – mannitol)
  2. Peel the carrots and remove both ends, then dice into ½ - 1 cm cubes.
  3. Cut the fish into roughly 3cm cubes.
  4. Devein the prawns (if needed)

      Method – the sauce

      1. Heat the olive oil in a medium, heavy based, pot or pan over high heat then add the diced fennel and carrot. Fry until the fennel starts to brown.
      2.  Add the white wine and deglaze the pan (i.e. scrape up all of the yummy brown flavoursome bits that have stuck to the pan). Turn the heat down to medium then add the jar of Capsicum, Olive & Chilli Sauce and salt. Mix through thoroughly and bring to a simmer. Put the lid on and turn the heat to low, stirring occasionally. 
      3. When the carrot is just becoming tender (about 5-7 minutes), add in the prawns and cubes of fish, stirring to incorporate. Put the lid back on and continue simmering until the seafood is cooked (roughly another 4-5 minutes).
      4. Serve with 1 cup of cooked rice (1/3 cup uncooked) or a slice or two of gluten free/sourdough spelt bread.

      Friday, 8 July 2016

      Kumquat Jam

       By Shirley Webber

      Kumquat Jam



      • 280g Kumquats
      • 1 cup of Sugar
      • 1/2 Lime
      • Water

      Preparing the Kumquats
      1.       Give kumquats a clean removing any leaves or sticks still attached at the top of the kumquats.
      2.       Prick a couple of holes in the sides of each kumquat using a toothpick.
      3.       Place Kumquats in a small pot and cover with boiling water, enough to cover the kumquats.
      4.       Bring the water to a boil over a medium heat and simmer for 10 minutes.
      5.       Drain the water off the kumquats and repeat step 4 two more times. (Add boiling water and simmer for 10 minutes).
      6.       Drain the kumquats.
      1.       Place 1 cup of sugar in a pot and add ½ cup of boiling water.
      2.       Heat the pot for 10 minutes stirring occasionally and be careful to not burn the sugar. Cook until the sugar mixture has thickened.
      3.       Add the kumquats to the thickened mixture.
      4.       Keep mixture on a low heat for another 15 minutes or until the kumquats are translucent.
      5.       Squeeze the juice from half of fresh lime into the pot and stir until combined.
      6.       Leave the mixture on low heat for another minutes or two.
      7.       Turn the heat off and leave the mixture to cool.

      This jam is great for a morning toast or use this on the side of a cheese platter instead of a fig jam for something different to wow your friends with.


      Tuesday, 5 July 2016

      Going to the Movies? Can I Snack on Popcorn?

      Newly Tested Food: Popcorn
      By Lyndal McNamara (APD)
      Exciting news from the Monash FODMAP team- Your favourite movie treat has now been tested and meets our low FODMAP criteria in a <100g serving! So what does a 100g serving of popcorn actually look like? To answer this question we ventured to our local cinema and investigated the typical popcorn buckets on offer, and here are the results:

       So the good news is that you can still enjoy a small box of cinema popcorn (or 1/3 of a medium box or ¼ of a large box if you are sharing) as part of your low FODMAP diet. It is important to note that many cinemas now offer flavoured popcorn or flavouring sachets that you can add yourself. If you are planning on choosing a flavoured option, just be sure to check the ingredients list first for any high FODMAP ingredients such as garlic powder, onion powder, honey or high fructose corn syrup.

      Cinema popcorn is also usually popped in oil with butter and salt added, so can be quite high in calories, saturated fat and sodium. High fat foods can trigger IBS symptoms in some individuals, so consider this type of popcorn an occasional treat and be mindful of how much you eat in one sitting.  Despite this, a typical serve of plain, air-popped popcorn (60g) makes a nutritious and satisfying snack, providing around 9g of dietary fibre and 8g of protein. Why not try making your own air-popped popcorn at home with one of these low FODMAP flavour toppers- Enjoy! Lyndal McNamara (APD)
      •   For a savoury option, lightly spray your hot popcorn with olive oil spray and sprinkle with smoked paprika, dried oregano and parmesan cheese (1 tbs. max)
      •  For a sweet option, lightly spray your hot popcorn with coconut oil spray and sprinkle with cinnamon, icing sugar (1 tsp max.) and cocoa powder