Monday, 27 April 2015

Low FODMAP diet – not a ‘lifetime’ diet

Dr Jane Varney

A common misunderstanding concerning the low FODMAP diet is that it is lifetime diet (similar to the strict gluten-free diet that individuals with coeliac disease must adhere to for life).   

Well, this is far from true. A strict low FODMAP diet should be trialed under the guidance of a dietitian, for a period of only 2-6 weeks. People who experience symptomatic improvement during this strict phase (our research suggests that around 75% will) should then enter a re-challenge phase, during which a dietitian assists the reintroduction of FODMAP containing foods, in a systematic manner, to determine your individual level of tolerance to the various FODMAP subgroups. 

Wednesday, 22 April 2015

Low FODMAP ANZAC Biscuits recipe

By Peta Hill, Paediatric Dietitian

ANZAC day is approaching... Time to bake ANZAC Biscuits!

With the goodness of fibre from oats, spelt and coconut as well as limited sugar (less than 1 teaspoon per biscuit), these nut-free low FODMAP ANZAC biscuits are a nutritious and delicious treat – perfect for school lunchboxes.

A serve of x2 low FODMAP ANZAC biscuits per sitting is considered low FODMAP

Fun fact – Commercially made ANZAC biscuits tend to have a higher FODMAP content, due to the use of regular wheat flour and/or honey. Also, store bought biscuits are usually higher in sugar and lower in fibre than this version.

ANZAC Cookies


Makes: 12 cookies


Dry ingredients:
  • 1 1/2 cups of rolled oats
  • 1/2 cup of desiccated coconut
  • 1/2 cup of wholemeal spelt flour*
  • 2 tablespoons of psyllium husk*
Wet ingredients:

  • 1/2 cup of coconut oil*
  • 2 tablespoons of golden syrup
  • 1 tablespoon of warm water
  • 1 teaspoon vanilla extract
*Available from: most regular supermarkets and health food stores; psyllium husk is also available from most pharmacies.


1.       Preheat oven to 150ºC fan forced.
2.       Combine dry ingredients in a food processor.
3.       Add wet ingredients to the food processor and mix well until combined.
4.       Make 20 small cookies approximately 5cm in diameter (can use a glass as a cookie- cutter) and place onto a baking tray lined with baking paper.
5.       Bake for approximately 25-30 minutes or until golden.
6.       Cool well before eating or storing in an airtight container. Biscuits keep for 5-days.

Handy hint – Involve kids in baking to promote an interest in food/eating and prevent fussiness; when a child helps to prepare food, they are more likely to try/eat that food.

Allergens: contains wheat (from wholemeal spelt flour) and gluten.
Free from dairy, soy, egg, peanuts and tree nuts.

Energy total
Fat total

Saturday, 18 April 2015

Special iTunes Promo code Giveaway #FODMAPHack [CLOSED]

As part of the Monash University Low FODMAP Certification Program launch on Tuesday 14th 2015, we would like to give away 


(Sorry - Promo codes available for Apple iPhone & iPad users ONLY!)

Brief overview on the Low FODMAP Certification Program, click here.
Prospective manufacturers & Health Professionals, click here.
Information on our Low FODMAP diet app, click here.
Information about the Low FODMAP diet, click here.

Click below to find out on how to enter!

Friday, 17 April 2015

Low FODMAP diet on a budget

By Dr Jane Varney (Monash Research Dietitian)
PhD, BNutrDiet / BHealthSci (ExerciseSci)

Finding your low FODMAP diet a bit pricey? Well you’re not alone - buying specialty products adds considerable expense to your weekly food bill. A quick price comparison of lowest unit prices (AU$ per 100g) at one of Australia’s leading supermarkets shows:
  • Low lactose milk cost over twice that of regular cow’s milk
  • Gluten free bread is 7 times more expensive than regular wheat bread
  • low FODMAP breakfast cereal (quinoa flakes) costs almost 8 times more than the cheapest high FODMAP breakfast cereal (home brand weetbix).
So how can you save a few dollars while sticking to your low FODMAP diet? Here are 10 TIPS to get you started!

Tuesday, 14 April 2015

x2 Naturis Low FODMAP spelt sourdough bread options, certified by Monash University

The Department of Gastroenterology of Monash University is delighted to announce that Naturis Organic Breads has two spelt sourdough bread products certified as Low in FODMAPs.

The two spelt sourdough breads
            1. Naturis Wholemeal Spelt bread
            2Naturis Wholemeal Spelt Chia & Sunflower Seeds Bread
has met all requirements of the Monash University Low FODMAP Certification Program.

Stockist: ACT, QLD, NT, NSW, TAS & VIC
Phone number:  +61 (02) 9948 4097

Spelt Sourdough bread by Morpeth Sourdough, a Monash University Low FODMAP certified product

The Department of Gastroenterology of Monash University is delighted to announce that the Australian artisan bakery Morpeth Sourdough has launched their Monash University Low FODMAP certified spelt sourdough bread.

Spelt Sourdough Low FODMAP has met all requirements of the Monash University Low FODMAP Certification Program:

Company: Morpeth Sourdough
Certified food product: Spelt Sourdough
Phone number:  +61 (02) 4934 4148

Introducing Bodhi’s Bakehouse Spelt 2 breads that are Monash Low FODMAP certified

The Department of Gastroenterology of Monash University is delighted to announce that Bodhi's Bakehouse, an Australian artisan bakery is launching their Monash University Low FODMAP certified spelt sourdough bread, Spelt 2.

Spelt 2 has met all requirements of the Monash University Low FODMAP Certification Program:

Company: Bodhi’s Bakehouse
Certified food product: Spelt 2 
(Spelt sourdough bread)
Phone number:  (08) 9335 5582

The Monash University Low FODMAP Certification Program

The team at Monash is very excited to be launching the Monash University Low FODMAP Certification Program

With thousands of products available in the supermarket, it is easy for consumers suffering irritable bowel syndrome (IBS) and following a low FODMAP diet to feel confused & overwhelmed by choices. 

Alongside the Monash University Low FODMAP Diet app, the certification program is OUR way of helping YOU to easily identify appropriate food choices.

We are sure you have many questions, click below to find out more:

Thursday, 9 April 2015

The tradition of Greek Easter eggs!

By Marina Iacovou (Dietitian, PhD Candidate)

Boiling and dying eggs red, is a very popular and traditional practice in preparation for Greek Easter.
Not only are eggs great for you, they are also low in FODMAPs and a great source of protein, especially for vegetarians. 
Some interesting facts about the practice of dying eggs for Greek Easter. The colour red is used to symbolise life and victory and the eggs themselves symbolise the resurrection of Jesus Christ. Traditionally the eggs are dyed on Holy Thursday in preparation for a feast on Easter Sunday. 
Did you know, it is also believed that these eggs can last for 40 days without being refrigerated or even a whole year if blessed by a priest?  However we don’t recommend you try this.

But if you want to try dying boiled eggs for yourself here are some easy steps to follow:

Wednesday, 8 April 2015

iPad version of app is available now!

By James Eunson

We are pleased to announce the release of version 1.3 of the Monash University Low FODMAP Diet app for iOS, which brings compatibility with iPad. We have redesigned the app from the ground up to take advantage of the greater screen-size available on the iPad, and delivered an enhanced experience that allows more information to display on screen at once. The iPad version also brings a larger font-size for improved readability, especially for vision-challenged users.

This update is free for all purchasers of the iPhone version of the app, and all future purchases of the app will receive an iPhone and iPad compatible version.

Also, the app has now been optimised for iPhone 6/6 Plus users, to take full advantage of the new larger screen size. This improvement has been a long time coming, so we are particularly glad to have this in your hands now.

We're constantly trying to improve the app, and user feedback plays a crucial role. As always, any suggestions, bug reports or general feedback are always appreciated and should be directed to

We're hard at work currently on version 1.4, which should bring further exciting improvements to how the app functions, so stay tuned and thanks for using the app!

To see an overview of improvements that have been made, please click “Read more”:

Saturday, 4 April 2015

Happy Easter low FODMAPpers!

Easter eggs are on the menu!

On a strict low FODMAP diet but wanting to indulge in some sweets? In quantities under 30g, you can still treat yourself to some chocolate this festive season without triggering any symptoms. We recommend dark chocolate to be on the safe side.

Chocolate pavlova this Easter? Mmmm, I think so

Recipe by Dr Jane Varney (adapted from a Nigella Lawson recipe, bless her.)

Easter is upon us and what better way to celebrate than with some Easter inspired baking. This little beauty was whipped up this morning. It’s easy, delicious AND 1 serve is low FODMAP. moderation - sorry, it’s the dietitian in me!

Wednesday, 1 April 2015

Are all spelt products low in FODMAPs?

 By Dr Jane Muir

We get many questions about spelt-containing products, so hopefully this piece helps to clarify when spelt-products can be part of a Low FODMAP diet.

Spelt is an ancient form of wheat.  It has a number of different characteristics to the modern wheat – one of the major ones being that the grains are hulled (a hard coat which has to be removed to release the grain for milling).  The hull protects the spelt grain from pests, disease and harsh climatic conditions. However, the hull has also introduced an extra step in the processing, as the removal of the hull is required to release the grain for milling.  This is probably one of the major reasons why modern wheats (‘free-thrashing’ where the grains are easily released) are more favoured by modern agriculture.  Nevertheless- the use of spelt is gaining in popularity worldwide.

Our FODMAP analysis of spelt has revealed that spelt flour tends to be lower in total FODMAPs than modern wheat (see Figure 1).   Both spelt and modern wheat tend to be higher in FODMAPs than the gluten-free flours (rice, cornflour, oat).