Recipes & Rituals — HEALTHY GUT

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...

This Low FODMAP protein chia pudding is a creamy, IBS-friendly snack that supports digestion while delivering a rich chocolate flavour. Made with clean, additive-free plant protein from That Protein, it’s perfect for a gut-friendly, high-protein boost any time of day. INGREDIENTS • 1 scoop That Protein Blissful Brown Rice & Raw Cacao• 2 tbsp chia seeds• 1 cup almond milk (unsweetened)• 1 tbsp maple syrup• ½ tsp vanilla extract• 1 tbsp cacao powder (optional for richer flavour) INSTRUCTIONS Add almond milk, protein powder, maple syrup, and vanilla extract to a bowl or jar. Whisk until smooth and fully combined. Stir...

Most people know that protein is important for muscle growth and repair. But what many don't realize is that protein is essential for women as well. In fact, protein has unique benefits for women that make it especially important to include in their diets.   Here's why protein is so important for women:   Protein helps maintain lean muscle mass.   As women age, they tend to lose muscle mass. This process, called sarcopenia, can lead to frailty and a decrease in overall strength. Protein helps to counteract sarcopenia by preserving lean muscle mass. In one study, postmenopausal women who...