Friday, 29 May 2015

Low FODMAP, homemade Tzatziki dip (Serves LOTS!)

By Marina Iacovou (PhD Candidate & Accredited Practising Dietitian

  • 1kg tub of lactose-free plain sour yoghurt                                         
  • 2-3 cucumbers finely chopped
  • 2 big garlic cloves chopped in half            
  • 1.5 tablespoons of olive oil
  • 1 heaped tablespoon of dried mint flakes


  • Add garlic cloves to olive oil and leave to the side for a few minutes to infuse into the oil
  • Empty yoghurt into a large bowl
  • Mix through cucumber (discard liquid that comes from chopping the cucumber) and mint
  • Discard garlic cloves from the olive oil and stir through olive oil into the yoghurt mixture
  • Taste test and add in more cucumber or dried mint if you prefer
  • Place in the fridge and serve cold in smaller portions: serve as a dip, with meat, in sandwiches, with rice dishes, roast potatoes, or anyway you like.
Use 2 tablespoons of finely chopped chives or the green parts of a spring onion instead of ‘garlic’ infused olive oil (still need to add in plain olive oil – use 1 tablespoon instead)
This will last in the fridge for 2 weeks

A low FODMAP Family Affair

By Marina Iacovou, Dietitian, PhD Candidate

It’s simple but yet very effective and nutritious – create your own Low FODMAP antipasto snack or meal for the family.  There is no cooking involved and something you can get the kids to help with. I do this with my kids often and they love it!
Make it a sharing plate for the whole family, make it as big as you like and place it in the middle of a table, or on a picnic rug on the floor at home and just sit around it together - perfect for rainy-cold days.
Kids will love that they can help themselves and share from one big board afterwards.

TIP: If higher FODMAP foods are ok occasionally, then this is also a good way to include them in small amounts too. Remember a low FODMAP diet is not a diet for life!

Monday, 25 May 2015

10 foods you didn’t know you could eat on a low FODMAP diet

By Dr Jane Varney

Finding your low FODMAP diet a bit restrictive? Well you’re not alone! But it could be less so if you use the Monash App properly! As you’d know, the ‘Guide’ section of the App provides a traffic light rating of foods at a full serve. But did you know that if you click into each food you can see its traffic light rating at a half serve? Many foods rated ‘red’ at a full serve are rated ‘green’ or ‘amber’ at a half serve. Likewise, many foods rated ‘amber’ at a full serve are rated ‘green’ at a half serve.

The 10 foods listed below are all rated ‘red’ at a full serve, but ‘green’ at a half serve.

Friday, 22 May 2015

Top 5 reasons why you should see a dietitian before inititating a low FODMAP diet [Part 2]

Continued from yesterday...

By CK Yao (Dietitian, PhD Candidate)

2. Ensure your nutritional status isn't compromised!
Over-restriction of FODMAPs may compromise your intake of calcium, B vitamins, dietary fibre (both soluble and insoluble) and the variety of foods which you get your nutrients from. This is where Point 3 becomes important. A dietitian can recommend which food groups to focus on to ensure your nutritional status isn't compromised. This is particularly important for vegetarians because common vegetarian foods are high FODMAP, meaning protein, vitamin B12, iron and zinc intake may be inadequate.

Two of our dietitians- Dr. Jane Muir & Marina Iacovou 

Thursday, 21 May 2015

Top 5 reasons why you should see a dietitian before inititating a low FODMAP diet [Part 1]

By CK Yao (Dietitian, PhD Candidate)

The low FODMAP diet is a therapeutic diet for gastrointestinal symptoms of irritable bowel syndrome (IBS), which is a medically diagnosed condition. Like all diets, a low FODMAP diet should be instituted under the guidance of an experienced health professional to avoid risks to nutritional intake and/or long-term health. 
Here are our top 5 reasons for seeing a specialist dietitian!

Monday, 18 May 2015

Low FODMAP snack ideas

By Dr Jane V (Research dietitian)

When you're in a rush and you're hungry, it can be a challenge to come up with healthy, low FODMAP snack ideas. 

So here are a few to get you started:

Friday, 15 May 2015

The importance of dietary research in chronic gastrointestinal diseases

By CK Yao (Dietitian, PhD Candidate)

Behind every successful dietary therapy is the undertaking of extensive dietary research and its research volunteers!

The Therapeutics Guidelines Australia1 currently recommends a low FODMAP diet as the first line of management for Irritable Bowel Syndrome (IBS). A low FODMAP diet has undergone 10+ years of research to get where it is today.

Monday, 11 May 2015

Spaghetti Squash - Newly Tested Food

By CK Yao (Dietitian, PhD Candidate)

Spaghetti squash
- 1 serve (1 cooked cup) ; 155 g or 5.5 ounces 
- ½ serve (½ cooked cup) ; 77 g or 2.7 ounces

Spaghetti squash is a type of fruit typically found in North America, Central America and can also be found in some parts of Australia. It has a yellow to orange skin, with a similar yellow to orange flesh. It is a good source of folic acid, potassium, dietary fibre and moderate source of vitamin A (Beany et al. 2002).

Friday, 8 May 2015

The low FODMAP diet and diabetes management

By Dr Jane Varney

Although unrelated in their aetiology, diabetes and IBS have two things in common. 

Firstly, both are highly prevalent in the population, for instance, diabetes affects around 4% of Australians and IBS affects around 15%. Indeed, a crude estimate suggests that around 150,000 Australians are affected by both conditions and many more people with IBS are likely to either have undiagnosed diabetes or be at high risk of developing it.

Secondly, diet plays a key role in the management of both conditions. 

So, how do you adapt your low FODMAP diet to suit diabetes management, or vice versa? 

Monday, 4 May 2015

Color-blind Assistance in the Monash App

By Dr Jane Muir

Did you know that the Monash University Low FODMAP diet app contains a setting to help people who are color-blind?

Did you know that color-blindness affects 1 in 15 males and 1 in 200 females?  Individuals with colour-blindness have difficulty distinguishing between the colors red and green.  The Monash University Low FODMAP diet app uses the traffic light system to identify low and high FODMAP containing foods – and this presents a major barrier for these individuals accessing the information contained in the app.