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http://www.fodmapdietetics.com/

Fodmap Dietetics, Level 1, 91 Maroondah Highway, Ringwood (2026)

24/02/2026

You’ve likely heard that eating too many eggs can impact your cholesterol. In fact, research tells us that egg consumption may actually support heart health. 🥚

Cholesterol is a waxy substance that is a type of lipid. It forms part of cell membranes and is used to make vitamin D and hormones. While some cholesterol in our body is essential, the type and amount of cholesterol in our blood correlate with the risk of heart disease.

There are two sources of cholesterol in our bodies. The main source is cholesterol made in our bodies or recycled by the liver. The type and amount of cholesterol our body makes is influenced by the food we eat. This is our ‘blood cholesterol’, for example LDL cholesterol and HDL-cholesterol.

The second source is ‘dietary cholesterol’ from eating animal products that already contain cholesterol. Egg yolks are high in cholesterol and are a major source of dietary cholesterol. 🍳

It was once believed that eating dietary cholesterol would lead to increased levels of blood cholesterol. However, we now know that saturated fat plays a big role in our blood cholesterol. If our diet is low in saturated fat, eating a lot of dietary cholesterol won’t increase blood cholesterol in a meaningful way.

However, every body is different, and dietary cholesterol may cause a small increase in lipids for some people, for example, those with hyperlipidaemia (high lipid levels), or people with heart disease.

The Heart Foundation recommends that if you live with heart disease, have high cholesterol or have type 2 diabetes, limit eggs to no more than seven per week. If you don’t live with these conditions, there is no recommended limit on weekly egg intake.

10/02/2026

“I know I need to eat, but nothing sounds good & I can’t be bothered”.

Food apathy is the feeling when nothing sounds good, even though you have different food options available. Food apathy can also be described as feeling indifferent to all types of food.

Why do I feel this way?
Most people feel food apathy for a short amount of time every now and again, and this can come about if you’re tired, stressed, or have limited food options. It can be of concern if you feel indifferent to food for more than a day or two, however.

Food apathy can occur from feeling nauseous, or from having executive dysfunction, decision fatigue, or sensory sensitivities.
You might be more likely to feel food apathy if you:
- Are neurodivergent
- Are unwell or injured, or are taking medications that influence appetite
- Are chronically stressed or burnt out.
- Are experiencing mental health conditions
- Have irregular meal patterns- for example, those with shift work
- Have significant food restrictions (i.e., from food intolerances or dieting)
- Eat the same foods often or lack excitement in regular meals.

What can we do?
Unfortunately, skipping meals is likely to cause even more food apathy. Our body reacts to our eating patterns- if you skip meals, your body might suppress your appetite.

1. Eat regularly- this tells our body that we’re safe and have access to food, encouraging the regulation of appetite at mealtime

2. Mix things up! Novelty can help to bring excitement to our meals. Here's what you can mix up:
a. Shopping at a different grocery store to bring different food options.
b. Getting some food from a meal delivery or frozen meal service.
c. Using pre-prepared spice mixes with your cooking.

3. Keep a list of foods with different sensory to help with decision fatigue when mealtime comes. Here are some examples:
a. What taste do I feel like? E.g., salty, sweet, bitter, zesty, etc.
b. What texture do I feel like? E.g., crunchy, juicy, chewy, etc.
c. What temperature do I feel like? E.g., warm, cold, hot, room temp, etc.

03/02/2026

Is social media trying to sell you "health" 24/7? 📱💸 It’s time to separate the hype from the science. 🧬

Here are 3 red flags we’re seeing right now:

1️⃣ Green Powders: Highly processed and often less effective than eating actual fruits and veggies. Eat your greens, don't drink them! 🥦

2️⃣ Fasting: Can actually stress out your gut and nervous system. Plus, it’s hard to get enough fibre when you're skipping meals! 🚫

3️⃣ Chlorophyll Water: Save your money! If you want the benefits of chlorophyll, add more spinach or parsley to your plate. 🍃

27/01/2026

The holidays are over, but you don’t need to feel the “post-holiday slump” in your energy, focus, or digestion.

Returning to a consistent routine can support energy levels, balanced digestion, mood, and overall wellbeing.

Here are some simple habits that make a big difference:

Regular meals and snacks to avoid long gaps that can leave you tired or overly hungry

Balanced meals with a variety of foods to nourish your body

Mindful eating by slowing down, savouring your meals, and noticing fullness cues

Consistent hydration throughout the day to support your body and energy

Consistency doesn’t mean perfection. Small, realistic changes often have a bigger impact than strict rules or sudden overhauls.

If you want support getting back into a routine or planning meals that suit your lifestyle, book an appointment via the link in our bio or message us to get started

20/01/2026

Staying hydrated this summer isn’t just about quenching thirst. It affects your energy, concentration, digestion, and even your skin.

During warmer months, fluid needs can increase due to heat, activity, and longer days. Dehydration can contribute to fatigue, headaches, poor concentration, and digestive changes such as constipation or bloating.

Tips for supporting hydration:
• Sip fluids consistently throughout the day, not all at once
• Include water with meals and snacks
• Add flavour naturally with fruit slices, herbs, or a splash of citrus
• Pay attention during exercise, hot weather, or busy workdays

There isn’t a one-size-fits-all recommendation; your needs depend on body size, activity level, climate, and diet. Small, consistent habits can make a big difference for overall wellbeing.

If staying hydrated feels difficult, or you’re experiencing symptoms like fatigue or bloating despite good fluid intake, a dietitian can help you look at your daily habits, nutrition, and lifestyle to find a strategy that works for you.

13/01/2026

The new year often comes with big plans for perfect routines, balanced meals, and “starting fresh.” Reality rarely looks quite as tidy. And that’s completely normal.

Your gut and your body respond better to consistency than perfection. Sudden overhauls or rigid routines can create stress, disrupt digestion, and make energy levels feel worse rather than better.

Here are a few ways to ease back into a post-holiday routine without the chaos:
• Focus on small, realistic habits instead of a complete reset
• Keep meal timing consistent to support energy and digestion
• Hydrate regularly throughout the day
• Take a moment to check in with hunger and fullness cues rather than following strict rules
• Build routines gradually and celebrate small wins

Humour can help us remember: progress isn’t linear, and your routine doesn’t have to be perfect to make a difference.

If you want guidance on setting up a realistic, supportive routine that works for your body, book an appointment via the link in our bio or message us to get started

06/01/2026

January often brings pressure to overhaul everything at once. For gut health, that approach rarely helps.

For people with gut disorders, consistency tends to matter more than restriction or perfection. Irregular eating patterns, rushed meals, dehydration, and stress can all increase gut sensitivity and symptom severity.

A more supportive January focus might include:
• Eating regular meals and snacks to support gut–brain signalling
• Drinking fluids consistently across the day, not all at once
• Slowing down meals to support digestion
• Returning to familiar, tolerated foods after the holidays

These are not quick fixes, but they are evidence-based foundations that can reduce symptom variability over time.

If your gut symptoms feel unpredictable or you’re unsure where to start, an Accredited Practising Dietitian can help you personalise these habits in a way that actually fits your life. Message us or book an appointment (link in bio) to get started!

16/12/2025

Eating a fibre-rich diet doesn't have to be hard. Here's what 30g of fibre in a day can look like:
Breakie: Bircher muesli with berries & linseeds 🍓. Combine ½C rolled oats with 1/4C milk & 1/4C Greek yogurt, and let soak overnight. Top with 1/2C mixed frozen berries and 1Tbsp of flaxseeds.
Approx fibre: 9g

Morning tea:
Apple & nuts 🍎. Snack on 1 apple & a small handful of almonds
Approx fibre: 7g

Lunch: Chicken salad sandwich 🥪. Combine 1/4C shredded & seasoned chicken with 1/2C shredded lettuce and mayo. Place in 2 slices of wholegrain bread.
Approx fibre: 5g

Dinner: Lentil & vegetable curry 🍛. Made with 1/2C brown or red lentils, mixed vegetables (e.g., cauliflower, broccoli), and served with 1/2C brown rice and a tablespoon of cashews for crunch.
Approx fibre: 11g

Have any other meal ideas? Share down below!

09/12/2025

Here's what happens over time when you increase your fibre intake!
1 week in, you may notice...
• Lower blood sugar spikes
• Passing bowel motions are easier
• Feeling fuller for longer

1 month in, positive changes to the microbiome set in & support your intestinal barrier 🛡️Aka, your immune system is protected from a leaky gut.
The long game: Habitual high intake of fibre (aka high fibre is your new norm) has been shown to:
• Improve insulin sensitivity & metabolic health
• Reduce inflammation in the gut and the rest of the body
• Reduce risk for the development of depression
• Reduce risk of heart disease
• Reduce risk of colon cancer
• Overall reduced mortality

Want to give it a try?
• Start SLOW! (Especially for our sensitive gut friends!).
• A bit more veggies here, and some fibre-rich snacks there, and you’ll reap the rewards without any nasty gut effects.
• Not sure how to start? We’re here to help! Book an appointment online today.

01/12/2025

Histamine Intolerance 🤧 signs, symptoms & management.

Histamine is an amine produced by the body and found in food.
It is a mediator for allergic reactions, inflammation, neurotransmission & the immune system🛡️.

Histamine intolerance can occur when the body can’t break down enough histamine, so excess histamine reaches the bloodstream.

Signs of histamine intolerance include:
• Bloating
• Diarrhoea
• Dizziness
• Hives
• Runny nose

At this time, a diagnosis is made based on clinical presentation and response to a low-histamine diet and reintroduction.

The low-histamine diet involves a 4-week restriction of high-histamine foods, followed by small- then large-portion reintroductions.

This diet isn’t for everyone, though, and is very restrictive to complete. So it is recommended to have a specialist Dietitian (like us!) support you.

Do you think you may have histamine intolerance? Book an appointment with us today for individualised support and guidance.

25/11/2025

While it might feel like you’re taking control of your health, removing entire food groups without a clear reason can backfire leading to nutrient deficiencies, increased food anxiety, and even worsening digestive symptoms.

Your body thrives on balance, and different foods provide different nutrients your body needs to function at its best. If you suspect a certain food is triggering problems, it’s worth investigating properly rather than removing it “just in case.”

As deititans, we make informed decsions based on facts, here some evidence:

📚 Restrictive diets that remove whole food groups are linked to higher risk of deficiencies in key nutrients such as calcium, fibre, B-vitamins, and iron (British Nutrition Foundation, 2021; Dietitians Australia, 2020).

📚 Cutting foods without professional guidance can lead to long-term health consequences. (Academy of Nutrition and Dietetics, 2019)

📚 Low-carbohydrate diets that limit whole grains, fruit, and legumes can result in insufficient fibre and certain micronutrients, impacting gut and heart health. (Harvard T.H. Chan School of Public Health, 2020)

📚 A diverse diet rich in different plant foods supports a more resilient gut microbiome. (The American Gut Project, 2018)

Want to make food choices based on facts, not fear? Send us a DM or click the link in the bio to book an appointment.

14/11/2025

Simple habits, big impact.
Swipe through and see which one speaks to you.

Share this with someone who needs to hear it today 👀

Crazy enough to work? Book an appointment straight from our bio, skip TikTok and get the real advice. 😉

Fodmap Dietetics

24/02/2026

10/02/2026

03/02/2026

27/01/2026

20/01/2026

13/01/2026

06/01/2026

16/12/2025

09/12/2025

01/12/2025

25/11/2025

14/11/2025

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Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm