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

http://www.fodmapdietetics.com/

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

19/03/2026

It’s World Oral Health Day. A reminder that what you eat doesn’t just fuel your body, it also affects your teeth and gums.

“You are what you eat” really matters when it comes to oral health.
Here are some of our top tips to improve your oral health:

• Limit frequent sugary snacks and drinks they feed the bacteria that cause tooth decay.

• Eat a variety of vegetables and fruits, which provide vitamins, fibre and natural cleaning action for your teeth.

• Include calcium-rich foods like dairy or fortified alternatives to support strong teeth and bones.

• Eat a variety of vegetables and fruits, they provide vitamins, fibre and natural cleaning action for your teeth.

• Stay hydrated, water helps wash away food particles and maintain saliva flow, which protects against cavities.

A balanced diet supports not only your gut and overall health, but also your smile. Small changes to how and what you eat can make a big difference over time.

If you’d like personalised advice on meals that support both gut and oral health, an Accredited Practising Dietitian can help. Message us or book via the link in our bio.

15/03/2026

It’s Coeliac Awareness Week, an important reminder that coeliac disease is a serious autoimmune condition, not a dietary preference.

For people with coeliac disease, even small amounts of gluten can trigger an immune response that damages the lining of the small intestine. Strict, lifelong exclusion of gluten is the only current treatment.

The good news is that there are many naturally gluten free grains that can form the foundation of a balanced diet.

Choosing wholegrain gluten free options where possible can help support fibre intake, gut health and overall nutritional adequacy, nutrients that are sometimes reduced when gluten is removed without careful planning.

During Coeliac Awareness Week, it’s also a good time to highlight the importance of proper diagnosis. Testing for coeliac disease must occur while gluten is still being consumed. Starting a gluten free diet beforehand can affect the accuracy of results.

If you have been diagnosed with coeliac disease, working with an Accredited Practising Dietitian can help ensure your diet remains nutritionally balanced while maintaining strict gluten exclusion.

03/03/2026

School and work routines are back, and having lunch organised can make the whole week feel more manageable.

Sandwiches are simple, practical and easy to prepare ahead but how you build them matters, especially if you’re managing gut symptoms or energy dips through the afternoon.

A balanced sandwich starts with:

• Low GI bread to support steadier energy levels and help avoid the mid-afternoon crash
• A quality protein source (such as eggs, chicken, tuna, tofu or) to improve satiety
• Plenty of vegetables for fibre, texture and micronutrients
• Added flavour from herbs, mustards or spreads to keep meals satisfying

When meals are structured and balanced, you’re more likely to feel energised, focused and comfortable through the day.

Consistency is more important than perfection. A simple, well-built sandwich can be a practical foundation for busy school or work weeks.

If you’d like support building balanced meals that suit your gut and lifestyle, message us or book an appointment via the link in our bio.

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.

Fodmap Dietetics

19/03/2026

15/03/2026

03/03/2026

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

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