Recipes & Rituals — low FODMAP

Gut health has become one of the most talked-about topics in nutrition. It has also become one of the most commercially exploited. Here is what the peer-reviewed research actually says — stripped of the marketing.The Gut MicrobiomeThe human gut contains approximately 100 trillion microorganisms collectively known as the gut microbiome. A healthy microbiome is characterised by high diversity. IBS, inflammatory bowel disease and a range of other conditions are associated with reduced microbiome diversity.What Damages the MicrobiomeThe primary disruptors are well established: antibiotics, ultra-processed foods, chronic stress, inadequate sleep and lack of dietary fibre. Each reduces bacterial diversity. Learn about...

IBS Awareness Week — and this recipe is proof that eating safely with IBS does not mean eating boringly. Mocha protein overnight oats that taste like dessert, ready when you wake up, with 24g of low FODMAP protein.Ingredients 1 scoop That Protein Chirpy Choca Mocha 50g rolled oats 200ml oat milk 1 shot espresso, cooled 1 tsp maple syrup 1 tbsp chia seeds Topping: cacao nibs, a few whole coffee beans Instructions Mix all ingredients together in a jar. Stir well, cover and refrigerate overnight. In the morning stir again and add toppings. Protein Total Time Serves Dietary Info 24g...

The perfect grab-and-go snack for busy active days. These High Protein Vegan Energy Balls are no-bake, gut-friendly and pack 6g of low FODMAP protein into every bite.Ingredients 2 scoops That Protein Nutty Nutty Peanut Butter 150g rolled oats 3 tbsp smooth peanut butter 2 tbsp maple syrup 1 tbsp coconut oil, melted 1 tbsp cacao nibs Pinch of sea salt Instructions Mix all ingredients in a large bowl until a thick dough forms. If too dry add a splash of oat milk. If too wet add more oats. Roll into 16 balls and place on a lined tray. Refrigerate 30...

Tiramisu — but gut-friendly, protein-packed and completely IBS-safe. These Mocha Protein Tiramisu Jars use That Protein Chirpy Choca Mocha to create a rich dark mocha cream that layers beautifully with coffee-soaked biscuits and a generous dusting of raw cacao.Ingredients 2 scoops That Protein Chirpy Choca Mocha 400g coconut yogurt 2 tbsp maple syrup 2 shots espresso, cooled 8 gluten-free oat biscuits 1 tbsp raw cacao powder for dusting Instructions Mix protein powder, coconut yogurt and maple syrup until smooth. Dip oat biscuits briefly in cooled espresso and layer in the bottom of 4 glass jars. Spoon protein cream on top...