Recipes & Rituals — Gut Health

Bloating, Cramps & IBS? Here's What Your Protein Powder Could Be Doing You've done everything right. You're eating carefully, avoiding your known triggers, managing stress. And then you have a protein shake and within an hour your stomach is in knots. Sound familiar? If you have IBS and you're using a protein powder, there's a good chance the powder itself is making your symptoms worse — and the worst part is that most people never connect the two. They assume it's something they ate at lunch, or stress, or a flare they can't explain. The protein powder doesn't even cross...

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...

Following a low FODMAP diet is a discipline in itself. Reading ingredient labels, cross-referencing FODMAP databases, and navigating a food landscape that was not built with your gut in mind takes real effort. The last thing you need is to introduce a protein powder you believe is safe, only to find it sets off the very symptoms you've been working to control.The problem is not a shortage of products claiming to be "low FODMAP," "gut-friendly," or "suitable for sensitive stomachs." The problem is that most of those claims are unverified. This guide explains what the low FODMAP diet actually involves,...