Recipes & Rituals

The Low FODMAP diet is significantly easier to follow when you know exactly what to buy on your weekly shop. This guide covers the key categories in UK supermarkets — what is safe, what to avoid and the most common hidden traps.Grains and BreadBuy: Plain rolled oats, white rice, brown rice, gluten-free pasta, rice cakes, plain popcorn, sourdough (in limited amounts — fermentation reduces fructan content), gluten-free bread.Avoid: Regular wheat bread and pasta, rye bread, barley-containing cereals, most crackers (contain wheat or onion powder).ProteinBuy: Eggs, plain chicken, turkey, fish, firm tofu, tempeh, plain canned tuna, plain canned salmon.Avoid: Marinated meats...

IBS is significantly more common in women than men — affecting women at roughly twice the rate. This disparity is not coincidental. Hormones play a direct and powerful role in gut function, and the hormonal fluctuations that women experience throughout their lives have measurable effects on IBS symptoms.The Menstrual Cycle and IBSMany women with IBS notice that their symptoms worsen at specific points in their menstrual cycle — particularly in the days before and during menstruation. This is not psychological. Prostaglandins released during menstruation directly stimulate gut muscle contractions, increasing urgency and diarrhoea symptoms. Simultaneously, progesterone levels drop sharply, which...

IBS Awareness Week runs at the end of June every year. It is a moment to shine a light on a condition that affects an estimated 10-15% of the global population — yet is still widely misunderstood, frequently dismissed, and often takes years to diagnose.The IBS FactsIBS affects approximately 1 in 7 people in the UK. It is more common in women than men — learn more about how hormones affect IBS in women. The average time from symptom onset to diagnosis is over four years.The Most Effective Dietary InterventionThe Low FODMAP diet is the most evidence-based dietary intervention for...

Struggling to shop with IBS? Here's exactly what I'd put in my trolley to settle my gut — a complete, UK-focused, low FODMAP grocery guide with practical tips, brand suggestions, and a quick-reference table.