Blog: Recipes & Tips
Practical, dietitian informed guides for eating well with IBS. Recipes that actually taste good, and tips you can use on your next grocery run.
Recipe · Featured
Low FODMAP chocolate banana bread: easy gluten free recipe
Soft and chocolatey banana bread made with buckwheat flour, lactose free yogurt and slightly underripe bananas. Gluten free, lactose free and easy to make.
65 min · Serves 8-10 · Sep 2026 · Low FODMAP
Recipe
Low FODMAP cottage cheese chips: crispy 3 ingredient snack
Crispy, cheesy and high in protein: cottage cheese chips made with lactose free cottage cheese and one of two toppings, paprika and oregano or sesame.
30 min · Serves 2
Recipe
Frozen strawberry, chocolate & hemp stars
A refreshing low FODMAP treat to survive the summer heat: strawberry slices, lactose free yogurt, dark chocolate and hemp seeds, straight from the freezer.
15 min · Serves 2-4
Recipe
Pizza loaf cake: no dough, ultra fluffy, kind to your belly
All the pizza flavour without the wheat dough: a fluffy savoury loaf built on buckwheat flakes, lactose free milk and aged Emmental. One bowl, 40 minutes in the oven.
50 min · Serves 3-4
FODMAP tips
Is sourdough bread low FODMAP? Wheat, spelt and the real answer
Is sourdough low FODMAP? It depends on the flour and on the fermentation. Here is what Monash has tested, and why the supermarket loaf needs a closer look.
5 min read
FODMAP tips
Low FODMAP breakfast ideas for the elimination phase
Low FODMAP breakfast ideas for the elimination phase: porridge, toast, yoghurt bowls, eggs and grab-and-go options, plus what to check on the label.
6 min read
Getting started
Your first weeks on low FODMAP: the elimination phase explained
Starting the low FODMAP diet? Here is what the elimination phase is, why it lasts only a few weeks, the swaps people make most, and what comes next.
6 min read
FODMAP tips
Low FODMAP snacks: 20 ideas that pass the label test
Low FODMAP snack ideas from the fruit bowl, the fridge, the cupboard and the supermarket shelf, with what to check on each label and portion.
6 min read
FODMAP tips
Low FODMAP sweeteners: sugar, honey, maple syrup, stevia, polyols
Which sweeteners are low FODMAP and why. Sugar, honey, maple syrup, agave, stevia, sucralose and the polyols, explained by fructose, glucose and absorption.
6 min read
Getting started
FODMAP reintroduction: how to challenge one group at a time
The elimination phase is only the start. Here is how the FODMAP reintroduction phase works, group by group: what to test, how long to leave between challenges, and what to write down.
6 min read
FODMAP tips
Low FODMAP serving sizes: why the same food can be low and high
Low FODMAP serving sizes are a starting point, not a lifelong limit, because portion size and stacking change whether a food stays low FODMAP. Weigh a few servings to learn what they look like, then eyeball the rest.
5 min read
FODMAP tips
Is garlic low FODMAP? Onion, garlic and the infused oil trick
Garlic and onion are particularly high in fructans, yet garlic-infused oil can be low FODMAP. Here is why, which alternatives you can use, and where garlic and onion can hide on labels.
6 min read
FODMAP tips
Hidden FODMAPs on ingredient labels: the checklist
Inulin, chicory root, polyols, garlic powder and more: the FODMAP ingredients worth looking for on food labels, plus some commonly misunderstood ingredients that may not be a problem.
5 min read
FODMAP tips
Is lactose-free milk low FODMAP? Not always
Yes, lactose-free milk is low FODMAP. But "lactose-free" and "low FODMAP" don't mean the same thing. A lactose-free product can still contain other FODMAPs. Here's how to tell the difference.
3 min read
Getting started
FODMAPs vs gluten: which one is upsetting your gut?
You cut bread and felt better, so it must be gluten? For many people with IBS the real trigger is FODMAPs. Here is the difference, in plain English.
5 min read
Getting started
What are FODMAPs?
FODMAPs are fermentable carbohydrates that many people with IBS absorb poorly. Here is what the acronym means, which everyday foods contain them, and how the low FODMAP diet is actually meant to be used.
4 min read
Check any ingredient in seconds
Scan barcodes and get instant FODMAP verdicts with the free app.
