Papayas are delicious coral coloured melon-looking fruits grow in tropical climates. Another variety is Paw Paw, which is slightly more yellow in colour, but which shares a very similar nutritional profile to papaya. Their sweet taste, vibrant colour, and buttery taste make them one of the most delicious of the FODMAP-friendly fruit range. Nowadays, you can find Papaya at most mainstream supermarkets nearly year-round. It’s...
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Oftentimes when people think about drinks that can aid digestion, they picture these disgusting fibre-filled pond-water looking contraptions that taste just about as good as they look. Sure, there are some widely available supplement drinks that may contain ingredients that have been linked to improved digestive health. But here’s a sneaky secret: good old fashion herbs and spices can have an equally (if not better)...
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Given skin is the largest organ of the human beauty, it makes sense we treat it with care. The state of our skin is also one of the biggest indicators that notify us whether/not everything on the inside is functioning as it should. Ever notice your skin gets angry when your digestion is playing up? No coincidence! I laugh when I hear people talk about the importance of consuming organic, wholefoods, only to go and apply layers upon layers of chemical-laden make up and skincare each day. “Oh but it’s not tested on animals and is vegan”...
Anyone who knows me well knows that Tea is my lifelong partner, the Yin to my Yang. There is something so nurturing and comforting about cradling a hot cuppa to calm the belly and the mind. I must admit, I do use tea as my ‘caffeine substitute’ to coffee, and tend to opt for higher caffeine green varieties, but there’s nothing wrong with that as...
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It’s a complaint I hear from clients time and time again … “Sharon I’m struggling to add flavour while following a low FODMAP diet – everything tastes so damn bland without onion and garlic!!!” I feel you peeps. It’s true, without the use of certain herbs and spices, it’s very easy to fall into the trap of plain steamed veggies, grains and tofu for dinner...
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Despite all the hoo-ha in the media about vegetarians, vegans, and the fear over nutritional deficiencies, well-planned plant-based diets have many health benefits and can provide all the essential vitamins and minerals necessary for a long and healthy life. Overwhelmingly, the research shows that well-planned plant-based diets are associated with reduced risk of chronic diseases, including: obesity, coronary artery disease, hypertension (high blood pressure), diabetes,...
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‘Let food be thy medicine’ … that old adage from old mate Hippocrates that gets touted about on what seems like almost a daily basis. While it’s true that we are what we eat (or, more accurately, we are what we absorb), this saying often inspires eye-rolling from some in the medical community. Cue Turmeric, the yellow root that has been used as a staple...
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If you’ve been following my work for a while, you’ve probably gathered by now that I’m a pseudo little Japanese lady, both in my lifestyle habits (I’m perhaps the most boring 24-year old you’ve ever come across! 🙂 ), as well in my culinary preferences. I am utterly obsessed with all things Japanese – the culture, the people, the obsession with hygiene and orderliness, the...
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While it is certainly not impossible, getting enough nutrients while being a FODMAP-friendly vegan can be difficult due to the somewhat restrictive nature of both diets. This is especially true during the elimination phase of the low FODMAP diet. No need to fret though! Below, I have provided a few (hopefully helpful) tips for ensuring you’re getting enough of the vitamins and minerals vegans or...
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Ah muesli. One of those “healthy” foods you adore eating because it tastes delicious and goes with just about anything. From meal to snack food, toasted vs untoasted, premium vs plain, crunchy vs. chewy, fruit filled vs. fruit free, high fibre, gluten free … the options are endless! Sure, you can make it yourself (I’ve got some killer recipes in the FODMAP Friendly Vegan eBook),...
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You’ve heard me bang on time and time again about the importance of maintaining a healthy bacteria population in your gut, and how this aids in the process of digestion. This is why we fork out a fortune on expensive probiotic supplements … but there is a cheaper and incredibly simple way you can also increase the healthy flora in your system, and that is...
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Move over Quinoa, there’s a new pseudo grain on the block, and it comes boasting an impressive nutritional profile! An even smaller grain than quinoa, Teff grain, is grown in Ethiopia, and is a great gluten-free alternative for those looking to mix up their FODMAP-friendly rice repertoire. Don’t get me wrong, I love my FODMAP-friendly rice, quinoa and other gluten-free grains … but variety is the spice of life and I’m always on the lookout for something new, nutritious, and that my incredibly sensitive belly will...
It’s no coincidence that both Traditional Chinese medicine and Ayurveda, two oldest systems of medicine, consider digestion to be one of the key factors influencing our overall health & wellbeing. It’s also no coincidence that those of us that suffer digestive issues also tend to be more sensitive in other areas – not just our bellies (joy for us!) Commonly overlooked by health foodies, what...
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While a low FODMAP diet is NOT necessarily a gluten-free diet, I do still recommend that you avoid gluten if you suffer digestive complaints, especially during the elimination phase of the diet. This is because gluten is a very hard to digest protein that requires a specifically strong acid in the stomach to process it. In the last few decades, gluten has been linked to...
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Not to be confused with “PRObiotics”, “PREbiotics” refer to all the different kinds of fibre that encourage beneficial species of gut flora to grow in your digestive tract. Unfortunately for us FODMAP-ers, prebiotics are what we call “indigestible fibre”, as they are very difficult for our body to break down. However, your gut flora is capable of digesting them – and more food for the...
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I hear it all the time … how is it that almond milk is OK on the low FODMAP diet, but almonds themselves are not .. how exactly does this work? While we’re not exactly sure why this is, it would appear that like tofu, the processing of almonds into the form of almond milk helps break down some of the FODMAP content. While this...
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When you’re a FODMAP friendly vegan, rice should be one of your staple foods. The husk part of rice (which also just happens to be the most popular grain in the world) is considered to be one of the most effective medicines to treat dysentery, and may even have diuretic properties. Asian cultures have long believed rice has the ability to increase appetite, cure stomach ailments and reduces all digestive problems. As a diuretic, rice can help you lose excess water weight ...
How do I know if I have a FODMAP Intolerance? I recommend that anyone who suffers from irritable bowel syndrome try the FODMAP elimination diet, since FODMAPs include many of the irritants responsible for symptoms of IBS (carbohydrates, prebiotics, and certain sugars). You can be tested for 3 of the FODMAPs: fructose, sorbitol and lactose, through a hydrogen breath test (although the accuracy of such...
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Do you ever feel it’s almost an automatic response for people who hear you’re vegan to say “but what about your protein!?!” It’s SUCH a common misconception that vegan diets are lacking in protein, as there are several protein-rich plant-based foods. Nearly all vegetables, beans, grains, nuts, and seeds containing some, and often much, protein. Having said this, LOW FODMAP vegan diets can potentially lack...
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Let me introduce you to one of the most appropriately named health food companies I follow – Extraordinary Foods. Olga and Alex, originally from Russia, founded this company in 2012 upon arriving in Australia. Their aim is to make nutritious and delicious food that is accessible to everyone – including those of us (like myself) who are time poor yet don’t fancy making a pit...
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Blend 11 low FODMAP superfood mix is my latest obsession. Lovingly handcrafted from my good friends and local Gold Coast business owners at goodMIX, this blend includes all my favourite low FODMAP superfoods – chia seeds, goji berries*, cacao nibs, amaranth, millet, pumpkin seeds, sesame seeds, linseeds, buckwheat*, coconut*, and almonds*. The blend has been designed to supply maximum nutrition as well as fantastic taste,...
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Holidays are events most people look forward to – exotic locations, no work, time spent with loved ones, enjoying the cultures and cuisines of foreign lands. However, to those following a low FODMAP vegan diet, travelling can be an extremely anxiety-provoking experience due to a number of factors including the fear of unknown foods, the limited availability and knowledge of how takeout food is prepared...
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