Recipes & Rituals — Gut Friendly

If you have IBS, chances are someone has mentioned the Low FODMAP diet. Your GP, a dietitian, a fellow sufferer in an online forum, or a label on a product that proudly declares itself FODMAP certified. But what does it actually mean — and does it work? Here's everything you need to know to get started, written in plain English without the jargon. What Does FODMAP Stand For? FODMAP is an acronym developed by researchers at Monash University in Melbourne, Australia. It stands for: F - ermentable O - ligosaccharides (fructans and GOS — found in wheat, onion, garlic, legumes)...

Starting a Low FODMAP diet can feel overwhelming. The list of foods to avoid seems endless, the science is complicated, and working out what you can actually eat — let alone enjoy — takes time and research most people don't have. So we've simplified it. Here are the five most common high FODMAP foods that trigger IBS symptoms, exactly why they cause problems, and the delicious gut friendly swaps that mean you don't have to feel deprived. What Is a High FODMAP Food? FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are short-chain carbohydrates that are poorly absorbed...

These Low FODMAP chocolate protein Easter eggs are a gut-friendly treat perfect for IBS-sensitive digestion. Made with clean plant-based ingredients, they deliver a rich chocolate flavour without additives. Using That Protein keeps them high in protein while staying gentle on your stomach. INGREDIENTS1 scoop That Protein Blissful Brown Rice & Raw Cacao2 tbsp coconut oil (melted)2 tbsp maple syrup2 tbsp cocoa powder tbsp chia seedspinch of sea salt INSTRUCTIONSMix all ingredients in a bowl until smooth and thick.Spoon the mixture into small egg-shaped silicone moulds.Place in the freezer for 30–45 minutes until firm.Remove from moulds and serve chilled. NUTRITIONCalories: 180Protein: 10gServes:...

This Low FODMAP post-workout protein shake is designed to support recovery while being gentle on digestion. Perfect for IBS-friendly nutrition, it delivers clean plant-based protein to help repair and refuel muscles. Made with That Protein, it’s a simple, additive-free way to recover after exercise. INGREDIENTS 1 scoop That Protein Chirpy Chirpy Choca Mocha1 cup almond milk½ banana (firm, low FODMAP portion)1 tbsp maple syrup1 tbsp chia seedsice cubes INSTRUCTIONS Add all ingredients to a blender. Blend until smooth and creamy. Taste and adjust sweetness if needed. Serve immediately after your workout. NUTRITION Calories: 180Protein: 15gServes: 1Prep time: 3 minutesCook time:...