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Monday 9am - 5pm Tuesday 9am - 5pm Wednesday 9am - 5pm Thursday 9am - 5pm Friday 9am - 5pm

Fodmap Dietetics

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Ringwood, VIC
Fodmap Dietetics

A nutrition and dietetics clinic based in Ringwood providing dietary advice to patients on a low FODMAP diet

12/10/2026

How fibre intake lowers your cholesterol 💩
If you’ve been told by your healthcare provider to eat more fibre to reduce your cholesterol, you may be wondering.... What has fibre got to do with my cholesterol?

In general, soluble dietary fibre lowers LDL cholesterol (known as the ‘bad’ cholesterol) in the blood by:
1. Binding to bile acids in the gut
2. So you p**p out more bile acids with the fibre
3. This forces the liver to pull LDL cholesterol from the blood to make new bile acid

Great food options to increase soluble fibre in the diet include:
Veggies & fruit: Passionfruit, raspberries, avocado, pear, fig, nectarines, apricot, apple, sweet potato
Grains: Oats & oat bran, wholemeal bread
Plant proteins: Black/kidney/navy beans, tofu, chickpeas, lentils
Supplements: Psyllium husk, metamucil, partially hydrolysed guar gum (PHGG)

01/10/2026

There is a lot of confusion about whether oats are suitable for people with coeliac disease or who eat gluten free- we're here to clear that up.

Are oats gluten free?
-While oats contain gluten, the mixture of gluten proteins in oats are chemically different to wheat gluten, and tend to be more easily digested. But standard oats often have cross contamination of gluten from wheat, rye and barley grains.
-Under the Aus/NZ Food Standards Code- no type of oat can be called gluten free
-Only specifically-produced oats, free of wheat, rye, and barley cross contact (aka ‘pure oats’) should be consumed by people with coeliac disease
-Restaurants and commercial foods sold as gluten free cannot contain any type of oat, even ‘pure oats’

Why is there a concern?
-Avenin is the ‘gluten-like’ protein in oats that is tolerated by about 90% of people with coeliac disease
-Oat avenin stimulates an immune reaction in less than 10% of people with coeliac disease. However, an immune response doesn’t necessarily mean damage to the gut has occurred
-Some people can also re-gain oat tolerance through continuing to include it in the diet!

So why eat oats?
-Oats are very nutritious, and they contain nutrients that are commonly low in the GF diet, like fibre, iron and B-vitamins
-Eating oats on a GF diet could improve quality of life scores
-If you have coeliac disease you’re keen to eat oats, its important to introduce ‘pure oats’ with caution, and under collaborative supervision of your healthcare team. There’s no way to predict whether people will react to avenin- so medical assessment and monitoring is important!

17/09/2026

If you’ve noticed sardines disappearing from supermarket shelves, you’re not imagining it.

The viral trend has seen people embracing sardines for their impressive nutritional profile, with demand reportedly contributing to shortages.

Sardines are a nutrient dense oily fish, providing protein, long chain omega 3s (EPA and DHA), vitamin B12, vitamin D, selenium and calcium, particularly when the edible bones are included.

They’re also small fish, which generally means lower mercury exposure than larger predatory fish.

But you don't need sardines specifically to get the benefits of eating seafood.
There are plenty of alternatives:

🐟 Tinned tuna: An affordable and convenient source of protein and some omega 3s. It generally contains less omega 3 than oily fish such as sardines, salmon, mackerel and herring, but it's still a great budget friendly option.

🐟 Salmon: Rich in EPA and DHA, protein and vitamin D, making it one of the closest alternatives when you're specifically looking for an omega 3 rich fish. Fresh salmon can be considerably more expensive than tinned sardines, but tinned and frozen options can help keep costs down.

🐟 Tinned mackerel: Another oily fish and one of the closest swaps for sardines nutritionally, providing protein and plenty of long chain omega 3s.

🐟 Anchovies: Another small oily fish providing omega 3s, protein and vitamin B12. You don't need to eat them on their own either. Add a few to pasta sauces, dressings, salads or pizza for a little seafood boost.

🐟 Herring: Another oily fish that provides omega 3s, protein and vitamin B12. It can be found canned, smoked or pickled, depending on what's available.

🦪 Mussels: Not an oily fish like sardines, but still a nutrient dense seafood option. They're particularly rich in vitamin B12, iron and protein, while also providing omega 3s.

So if the sardine shelf is empty, don't stress.
Mix it up. Choose what you enjoy, what's available and what fits your budget. Sardines are nutritious, but they don't need to be the only fish on your plate!

17/08/2026

At FND, we're passionate about making nutrition & dietetic services accessible for our community. That's why we're one of a very small handful of clinics in Melbourne that offers fully bulk billed in-person dietitian appointments!

If you:
a) have a Chronic Condition Management Plan from your GP, and
b) are a concession card holder,

We can offer 5x fully bulk billed dietitian appointments each year!

If you aren't a concession card holder, Management Plan out-of-pocket costs are only $36.40 ❤️

Ask your GP to address your Management Plan to us today to get started.

13/08/2026

Want a resilient gut? Take a look at your plate!

Everyone has a highly unique gut microbiota, meaning that a one-size-fits-all approach to nutrition doesn't work. Want to learn how to tailor these gut-loving foods to your specific digestive health goals? Book a consultation with our specialised dietitians today through the link in our bio!

🦠Fermented options introduce live bacteria directly into your microbiome. Adding foods like yoghurt, kefir, kimchi, sauerkraut, miso, natto, or tempeh into your diet helps boost levels of beneficial bacteria like Lactobacillus and Bifidobacterium. Regularly consuming fermented foods helps strengthen your gut barrier and reduces markers of systemic inflammation.

🧄Prebiotics are fuel for your beneficial gut bacteria. Also, adding oats, barley, bananas, and legumes provides resistant starch stimulates the production of short-chain fatty acids like butyrate, which protecting your colonic lining. Foods like chicory root, Jerusalem artichokes, garlic, onions, and asparagus are packed with inulin and fructooligosaccharides, which selectively boost health-promoting microbes like Bifidobacterium.
❗Enjoy small amounts if you’re sensitive to FODMAPs

🌈 The colours in plant foods are often related to polyphenol and phytochemical-rich foods which are great for us. Bioactive compounds like the anthocyanins found in blueberries, blackberries, and cherries, or the flavanols in dark chocolate and green tea, interact with gut bacteria to create anti-inflammatory byproducts. Eating beta-carotene-rich foods like carrots and sweet potatoes, or lycopene from tomatoes, further supports a diverse and thriving microbial ecosystem.

🍣Anti-inflammatory fats & fibres Incorporating omega-3-rich fatty fish like salmon, sardines, and anchovies into your weekly routine has a profoundly positive impact on your microbiome. Adding flax seeds provides both soluble and insoluble prebiotic fibres, which ferment into health-promoting short-chain fatty acids.

03/08/2026

Over-the-counter products to manage gut symptoms🙏

Iberogast is an oral drop mix of herbal ingredients and is a good tool for your gut-symptom toolbelt. Taken with meals, Iberogast can help with symptoms like heartburn, stomach pain and cramps, indigestion, bloating and gas, constipation, diarrhoea and nausea.

Peppermint oil can be great at reducing bloating, abdominal pain and cramping through its antispasmodic effect. It also doesn’t need to be refrigerated so is a handy addition to your handbag.

The active ingredient in these products is simethicone, which helps to relieve the pain and pressure from wind or bloating. Simethicone reduces the surface tension of gas bubbles in the stomach, aiding in the expulsion of wind. It’s great to reduce the symptoms of IBS or endometriosis, especially while you’re trying to determine triggers of excess gas.

Ginger has been used for thousands of years in different cultures to treat nausea, indigestion and gas. Ginger has been shown to reduce pressure on lower oesophageal sphincter, reduce intestinal cramping, and prevent heartburn, wind and bloating. Dosing can be difficult, so I often suggest just adding ginger often when cooking, and, if needed, taking ginger capsules by following the packet directions. There is also promising research in ginger’s ability to reduce menstrual pain.

Buscopan contains the active ingredient hyoscine butylbromide. There are other medications with this active ingredient, but Buscopan is the most common. Hyoscine butylbromide works by relaxing the smooth muscle around our digestive, urinary and reproductive tracts. Buscopan works quite quickly and is also helpful in reducing period or pelvic pain. It’s therefore helpful for painful IBS flare ups and abdominal cramping.

With all these products, make sure to follow as directed. Also always make sure to disclose supplements or herbals that you take. If you’re constantly needing medications to manage your IBS, it may be worthwhile meeting with a digestive health dietitian to see what we can do to reduce your gut sensitivity.

Comment IBS below or DM us to get started today!

15/07/2026

7am: maybe I've been cured ✨
1pm: 6 months pregnant with a food baby 🤰

If this is your daily storyline, persistent bloating isn't something you should have to put up with.

Some bloating from time to time can be normal, but if you're experiencing bloating every day, there's usually a reason behind it, and often something we can do to help.

📍 Ringwood, VIC — in-person and online appointments available.
https://www.fodmapdietetics.com/book-an-appointment/

08/07/2026

July means private health extras have reset for many people.

Most people with extras cover have access to dietitian appointments.
Most people never use it.

If you're already paying for extras cover, why not use it?

Are you putting up with bloating, low energy, food intolerances, confusing nutrition advice, IBS symptoms, or a chronic health condition because you've been meaning to book an appointment but haven't got around to it yet?

A dietitian can help with:

🫄 IBS and gut health concerns
🩸 Diabetes, high cholesterol, fatty liver disease, and other chronic conditions
🌱 General healthy eating and nutrition
🚫 Food allergies and intolerances
🧠 Eating disorders and disordered eating
💪 Sustainable weight management

Many private health funds provide rebates for dietitian consultations through extras cover, including Medibank, Bupa, HCF, NIB and more.

Take 30 seconds today to:

→ Log into your health fund app
→ Check your dietetic benefits
→ See how much you can claim
→ Book an appointment

We offer appointments in Ringwood Victoria and online Australia wide.

Your health fund benefits are there to be used. Let this be your reminder.

19/06/2026

These psychological factors help to predict whether or not the low FODMAP diet will help you 🧠

🌟Baseline treatment credibility and expectancy.
Higher expectancy that the diet will work predicts both symptom reduction and improved quality of life, likely through psychological and neurobiological mechanisms.
What you think about a treatment matters.

🌟Baseline anxiety, depression and stress
These psychological factors are thought to contribute to the symptom-distress cycle and avoidance behaviours, reducing the likelihood of effectiveness.
Managing stress and anxiety is just as important as managing what is on your plate.

🌟Illness perceptions
Lower illness identification, perceived consequences and emotional representations are associated with greater symptom and quality of life improvement.
Believing that you have personal control over your condition and your symptoms predicts a better response.

Remember that the connection between the brain and the gut is very strong! Management strategies need to include psychological aspects for best results.

05/06/2026

Tiny habits that will improve your gut health over time 👩‍⚕️

Chewing food thoroughly 😁
Digestion begins in the mouth! Chewing food well kick-starts digestion before you even swallow.

Add cinnamon to coffee ☕
Cinnamon is a great source of antioxidants. Plus it tastes great!

Avoid peeling fruits and vegetables 🥕
The skin of fruits and vegetables contains different types of fibre than the flesh- bonus points for variety!

Eating leftover starchy foods 🍚
Heating and cooling some starchy foods like potatoes and rice transforms some of the carbohydrates into resistant starch, which feeds beneficial bacteria in our gut.

Drinking PLENTY of water 🌊
Dehydration disrupts the function of the intestinal mucus, which can influence its ability to digest and absorb food, and protect against pathogens.

Do you have regular healthy-gut habits? Let us know if there are any we've missed.

Address

Level 1, 91 Maroondah Highway
Ringwood, VIC
3134

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm

Website

http://www.fodmapdietetics.com/

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