Gut Feel Goods

If It’s a diet, why can’t I lose weight?

This question has a two pronged answer!

Firstly, the low FODMAP diet was created by a team of Dietitians and scientists to help manage debilitating GI symptoms, it was NOT built for weight loss!

The reason this diet is not used for weight loss is because it is restrictive, and if you don’t have IBS or GI symptoms, then there is no need to restrict these highly nutritious foods.

Secondly, it is discouraged from attempting to lose weight at the same time as completing the low FODMAP diet. This is due to the degree of detail, planning and effort that both goals take.

Losing weight, like completing the low FODMAP diet, requires planning, commitment and attention to detail to achieve your desired goal. Completing both goals simultaneously could compromise achieving adequate progress towards both goals.

It is of greater benefit to work towards one goal at a time, or wait until you have completed phase 2 of the Low FODMAP diet and have a personalised, sustainable diet to work from.

Remember, the low FODMAP diet is NOT a weight loss diet.

When in doubt, ask your trusted FODMAP-trained Dietitian for personalised support on what works best for YOUR circumstances!

Follow along for more IBS management tips and low FODMAP recipes!

XX GFG - Maddie Lawson

Staying hydrated on a low FODMAP diet:

With the weather heating up in the southern hemisphere, it is more important than ever to focus on meeting your hydrating needs!

When we don’t drink enough water, we run the risk of becoming dehydrated and having dark yellow urine. Dehydration can prompt symptoms such as headache and decreased concentration and alertness.

How can we minimise dehydration? Try these tips!!

1. Carry a water bottle with you everywhere you go! A visual reminder can help prompt you to drink water more consistently throughout the day.

2. Drink more low FODMAP teas! Having teas on hand that you enjoy can be a helpful way of increasing your intake.

3. Drink smoothies: during the hotter months including smoothies as snacks or meals can be a great way to sneak in fluids from water or milk and higher water low FODMAP content fruits and veg.

4. Make your own icy poles: creating your own icy pole recipes with water or milk and low FODMAP fruit can be a tasty way of meeting your fluid goals.

5. Include low FODMAP fruit and veg options with high water content such as: cucumber, zucchini, tomatoes, lettuce, strawberries, grapes or pineapple.

6. Set a timer on your phone to remind you to drink water throughout the day.

Follow along for more IBS management tips and low FODMAP recipes!

XX GFG - Maddie Lawson

Check out our Low FODMAP Sweet Like Honey-Dew Smoothie!

Honeydew melons are sweet and nutritious. They contain fibre, vitamin C, potassium, as well as vitamin B6, folate and vitamin K.
These melons are about 90% water and contain electrolytes so they are great for hydration.

This smoothie features Liddells - Delicious Dairy. Lactose Free. Vanilla Bean Yoghurt.

This recipe is FODMAP Friendly Accredited.

Managing Low FODMAP diet at work functions

Finding low FODMAP options at a work function can feel like a small miracle - double tap if you can relate!

Great news - there are a few things you can do to ease work function anxiety:

-Come prepared! Having a few go to low FODMAP snacks at the ready such as nuts and low FODMAP muesli bars can help tide you over if there are no low FODMAP options available
-Bring a plate! Bringing your own low FODMAP snacks or meal to share ensures there's always something for you to eat!
-Check the cheese board: cheese and meat platters can be a gold mine for low FODMAP options. Look for items such as low FODMAP fruits, nuts, plain meats and veggies

Follow along for more IBS management tips and low FODMAP recipes!

XX GFG - Maddie Lawson

Introducing our Superfood Acai Smoothie.
This is low FODMAP and can be turned into a fabulous smoothie bowl or you can drink it like a regular smoothie.

Acai berries are considered a superfood. They contain vitamin A and calcium, but are well known for containing anthocyanins, antioxidants. There are 3 times more antioxidants in acai than in blueberries!

This smoothie is FODMAP Friendly Accredited.
FODMAP Friendly

How to ensure you have a varied diet while eating low FODMAP:

Eating a varied diet with a range of different foods every day is important to ensure that our body is getting all the different nutrients it needs from a variety of sources.

When following a low FODMAP diet, it can be easy to fall into the habit of eating the same few foods each day.

Try these tips to include more variety into your daily intake:
- Eat the rainbow - try to include foods that are each colour of the rainbow every day.

- Next time you go to the supermarket, purchase a low FODMAP fruit or vegetable your don’t usually eat, or add an extra ingredient to you usual recipe.

- Search the web for a new recipe you haven’t tried before - ensure they are from a reliable source such as FODMAP Friendly, Monash FODMAP, FODMAP Everyday or Gut Feel Goods - all evidenced-based by FODMAP-trained Dietitians.

- Garnish your meals with nuts and seeds (low FODMAP options include walnuts, pecans, flax seeds, LSA, chia seeds, pine nuts and peanuts).

- Make sure you complete all three phases of the low FODMAP diet to ensure you are including as many foods as you can tolerate in your diet.

Xx GFG - Accredited Practising Dietitian Barbra Charge

Living with IBS can be debilitating - but it doesn’t have to! Seeking professional guidance and support from a FODMAP-trained Dietitian and your medical team can help better manage your symptoms and improve your quality of life!

Follow along for more IBS management tips and low FODMAP recipes!

Double tap if you can relate!!

XX GFG - Maddie Lawson

We have so many Low FODMAP Smoothies to introduce you to!

Otopia® O’Fit Protein is a wonderful feature to smoothies. It is your ultimate gut friendly fitness partner. Nourish your body from within with a powerful source of nutrient-rich plant proteins, essential amino acids, prebiotic’s, healthy fats, fibre and minerals. Otopia® O’Fit Protein unique formula is 100% plant-based, low in allergens, FODMAP Friendly certified and free from health harming lectins.

Struggling to make your recipes low FODMAP? Try these simple swaps:

- Swap garlic for garlic infused olive oil

- Swap onions for the green parts of spring onions

- Swap cow’s milk for lactose free, almond or soy milk made from soy protein
- Swap regular bread for low FODMAP bread such as Alpine Breads or Helga’s Gluten Free or sourdough bread

Xx GFG - Accredited Practising Dietitian Barbra Charge

Alpine Breads Helga's Continental Bakehouse

To all our wonderful supporters, we are delighted to announce that our Good Gut Smoothie Recipe eBook has passed FODMAP Friendly accreditation!

If you contributed to a Perk on our Indiegogo campaign, great news is that you now have access to the Recipe eBook!
Please check your emails (including your junk folder) to find the link to access your eBook.

Our smoothie tumblers from Frank Green have either already been delivered or are lodged with Aus Post for delivery.

If you have not received your tumbler, or if you have any questions about the eBook, please feel free to contact us at [email protected].

We sincerely apologise for the unforeseen delays associated with the delivery of your Perks and appreciate your patience. Unfortunately the delays were out of our hands.

We are so grateful for your contributions and continued support.

To those who have asked when the eBook will be available for general purchase, we will provide an update soon!

Are you excited for our Low FODMAP Nuts About You Smoothie?

We can't wait for you to try it!!

This recipe features Uncle Tobys Rolled Oats, a wonderful way to add taste and a thicker texture.

Peanut butter is also a feature in this recipe. Did you know that peanuts are a good source of fibre, protein, healthy fats and omega-6?

Go nuts for low FODMAP nuts & seeds!

Nuts and seeds are nutrient dense and wonderful sources of healthy fats and fibre - and they’re mighty delicious!

Sources of Low FODMAP nuts / seeds include:
-Pine nuts
-Macadamias
-Peanuts
-Walnuts

Try adding nuts and seeds to low FODMAP meals such as yoghurt bowls, salads,
and alone as a high protein, high fibre snack.

Xx GFG - Maddie Lawson

Introducing our Gut Feel Goods' Low FODMAP White Chocolate Papaya Smoothie.

The white chocolate flavour comes from FODMAP Friendly Certified 5 SPARROWS Sugar Free White Chocolate Drink Mix & Coffee Creamer.

This recipe also features FODMAP Friendly Certified Wellgrove Natural Keto Super Powder.

Extra Virgin Olive Oil is one of the most powerful superfoods as well as a source of antioxidants and healthy monounsaturated fats.

Cobram Estate have developed a unique process to turn their premium quality Cold Pressed Australian Extra Virgin Olive Oil into a
convenient powder. This Super Powder is an Australian owned, 100% plant based, zero carb energy source that provides sustained energy for the body and brain.

For our fellow tofu lovers, you may be wondering why firm tofu is classified as low FODMAP, but silken or soft tofu is high FODMAP.

This can be explained by the process in which tofu is made. Both soft and firm tofu are made from fermented soy beans.

However, firm tofu undergoes an extra step where the liquid is ‘pressed’ out and removed from the tofu, giving it a harder consistency. It just so happens that this liquid contains fructans (a FODMAP).

So when the liquid is removed, it reduces the FODMAP content of the tofu. And in soft tofu, the high FODMAP liquid remains in the tofu.
The more you know!

Xx GFG - Accredited Practising Dietitian Barbra Charge

Check out The Moothie - a delicious low FODMAP smoothie by Gut Feel Goods.

This smoothie is calci-yummy! Calcium plays a very important role in the body in helping circulate blood, release hormones and move muscles. It is also super important for bone health and your teeth!

Your body does not produce calcium, so your body relies on your diet to get enough calcium. Your body needs Vitamin D to absorb calcium. Sunshine is your best source, but you can also get vitamin D from your diet in salmon and egg yolks.

This recipe features Liddells Lactose Free Vanilla Yoghurt: thick & creamy lactose free yoghurt with probiotics and a hint of vanilla.
Liddells - Delicious Dairy. Lactose Free.

For many people, flare ups may feel to occur randomly or completely unprovoked.

Therefore it can be helpful to understand some of the factors aside from foods that may contribute to our flare ups such as:
-Increased stress or anxieties in our life
-Illnesses especially those relating to the gut such as an infection or stomach bug
-New medications such as antibiotics or mood-stabilisers
-Menstruation
-Excess consumption of alcohol or caffeine
-High FODMAP foods or serve sizes

Remember we are all different, and may experience a flare up from a different trigger to someone else. Knowing what triggers our flare ups can help us to minimise future flares and control our symptoms.

Xx GFG - Accredited Practising Dietitian Barbra Charge

Introducing our wonderful Low FODMAP Caramel Cinnamon Protein Smoothie.

This features Otopia® O’Fit Protein - your ultimate gut friendly fitness partner. Nourish your body from within with a powerful source of nutrient-rich plant proteins, essential amino acids, prebiotic’s, healthy fats, fibre and minerals. Otopia® O’Fit Protein unique formula is 100% plant-based, low in allergens, FODMAP Friendly certified and free from health harming lectins.

Otopia

Here at GFG we often talk about having a flare up, but what does that really mean?

Well, a ‘flare up,’ sometimes known as an ‘IBS Attack’ occurs when you suddenly have worsening or ‘attack’ of symptoms that are otherwise well controlled.

Flare ups can feel different for everyone but may include a sudden urge to need to use the toilet or constipation, excess bloating, abdominal pain or flatulence.

This can also cause embarrassment, frustration and anxiety. Follow along for more tips on minimising and coping with flare ups.

Xx GFG - Accredited Practising Dietitian Barbra Charge

Introducing the Spring Fling Smoothie which is low FODMAP, delicious and features Liddells - Delicious Dairy. Lactose Free.

Yoghurt is a wonderful source of protein, calcium and probiotics. Liddells Lactose Free Vanilla Yoghurt has probiotics which are important for gut health, called Lactobacillus acidophilus and Bifodobacterium lactis.

The LOW FODMAP Diet,
Not the NO FODMAP Diet.

FODMAPs are found in many foods, so it is important to check for low FODMAP serve sizes through Monash FODMAP and FODMAP Friendly if you have IBS and are sensitive to FODMAPs.

Gut Feel Goods provides an evidence based approach with Accredited Practising Dietitians who are FODMAP-trained to provide you with reliable information that you can trust.

Introducing our Strawberries & Cream Beauty Smoothie.

This smoothie is light, delicious and features the FODMAP Friendly certified The Gut Co FEED & REPAIR.

How exciting! We cannot wait for you to try this!

FEED is The Gut Co’s naturopathically formulated blend of prebiotics and probiotics which act as food for your good gut bacteria. Prebiotics are found in many high FODMAP fruits and vegetables, so FEED is a great substitute for this fibre that you may be missing on the low FODMAP diet. A five-gram daily dosage (the dosage contained in one serve of FEED) of partially hydrolysed guar gum (PHGG) has been shown to reduce constipation as well as increase counts of Bifidobacteria and lactobacillus.

Introducing our low FODMAP Cookies & Cream Smoothie.

This features Naturally Good Products MUNCHY
MUESLI COOKIES: BROWNIE
CHOMP MUESLI

Naturally Good: “Naturally Good Munchy Muesli Cookies make it easier for you to live your good life, naturally!
So get munching or add them to a delicious low fodmap smoothie to keep you going!”

Following a low FODMAP diet while eating vegan can be tricky as many plant based foods are high in FODMAPs. Therefore it is important to plan your diet to make sure you get enough protein.

Some low FODMAP vegan foods that contain protein include:
-Firm tofu
-Tempeh
-Mycoprotein
-Soy milk (made from soy protein)
-Edamame

Aiming to incorporate one protein source with each meal of the day can help to increase protein intake.

Xx GFG - Accredited Practising Dietitian Barbra Charge

Introducing the Papaya Don't Preach...

This delicious smoothie is bright, tasty, low FODMAP and nutritious!

Papayas are incredibly nutritious, containing fibre, lots of vitamin C and antioxidants as well as other Vitamins and minerals such as Vitamin A, folate and potassium.