health hub
our take on the latest nutritional science and research, curated by our in-house dietitian, to help you on your health journey. explore our healthy diet and nutritional resources on a variety of topics such as FODMAPs, IBS, weight loss, gut health and women's health.
recipes + nutritional science
This gut-friendly low FODMAP breakfast smoothie contains 4+ plant points to keep your gut microbiome extra happy.
Try blending with 2 tablespoons of Field Doctor's original porridge mix, or a couple tablespoons of rolled oats. This smoothie keeps well in the fridge for up to 24 hours if you want to make it in batches.
There are many things I love about pumpkin pie - the creamy spiced filling, the signal that Autumn is well and truly upon us and the happy notion that I’m sneaking some veggies into my dessert. Things I’m not always such a fan of however, include: waiting for the pastry to rest, the faff of lining a tart tin and having to convince the made-up minds of friends and family members with previous bad pumpkin pie experiences that it can be in fact, delicious.
One look and bite of these simple, stress-free, pumpkin pie bars with a press-in pecan crust will sway any pumpkin pie sceptics within an instant. They are deceptively good, taste even better the next day and they just so happen to be plant based, as well as low FODMAP, for any eaters that need them to be. A bonus element: the crust to filling ratio is almost 50/50, which for pumpkin pie is how I like it and think you might too.
Feel free to sub in dairy butter and lactose free milk and if you don’t have a strong blender to help blitz the pecans, you can use ground almonds instead.
Looking for a lighter pudding that's still a perfect show stopper? Field Doctor chef Matt Williamson shares his favourite way to spice up a traditional pavlova.
Bonus tip: sticking to recommended portions keeps this dish delightfully low FODMAP! You can opt for lactose-free double cream to keep this dish dairy-free, too.
Field Doctor are proud to present this delightfully nutty and fruity low FODMAP loaf by Emma Hatcher from 'She Can't Eat What'.
Did you know that fresh cranberries are low FODMAP up to 50g per serving? And that most importantly, they’re delicious baked into a cake? Tart, tangy and sweet, they’re dotted throughout this loaf, alongside nutty pecans and flecks of citrus zest, turning it into something really festive and special.
Field Doctor chef Matt Williamson has created a delicious new cookie recipe that is both gluten-free and low FODMAP. Ground almonds and brown rice flour form the foundation, providing a delightful blend of health-conscious ingredients.
Brown rice flour contains good amounts of vitamin B6, phosphorous, selenium, and magnesium, not to mention a healthy dose of antioxidants that can protect cells against oxidative damage.
Almonds provide fibre and protein, as well as micronutrients such as iron and vitamin E.
Enjoy!
This chocolate torte is Low FODMAP friendly and naturally gluten free, but doesn't compriise on taste! The berries and almonds bring an extra depth of flavour, ensuing this will be a crowd pleaser recipe.
If you like this recipe, you can double to make two batches as it freezes really well.
All the flavours of a hot cross bun, in rich, buttery no-bake cheesecake form. This recipe turned out even better than I could have imagined and I especially love how the tart orange marmalade peeks through the creamy vanilla filling, enticing you to find out what’s below.
In baking, lactose free cream and cream cheese don’t always work in the same way as their regular counterparts. Rather than fighting that fact, I’ve used regular double cream in this cheesecake recipe, within the low FODMAP limit, which is what allows the cheesecake to set without the need for gelatine or something similar. Chilling overnight is really important too and if the filling ever feels like it could do with some extra setting power, a quick freezer stint always works.
This is a very speedy cake to throw together once the sweet potato is cooked, and it’s low FODMAP friendly, and dairy and gluten free. It can be vegan and egg-fee too if you use an egg substitute such as a flax egg or commercial egg alternative.
You can serve it by itself, or with a spoonful of yogurt or low FODMAP friendly yogurt substitute.
I hope you like it!
Inspired by Parkin, a syrupy ginger cake traditionally had on Bonfire night in the North of England, this bundt cake is a no less delicious gluten-free and lower FODMAP alternative. Instead of higher FODMAP golden syrup and treacle, I’ve used the sweet syrup from a stem ginger jar to get that unctuous texture, along with ground walnuts, dark brown sugar and olive oil.
To ensure maximum ginger flavour there are four! types of ginger - stem, ground, fresh and crystallised - while cinnamon and garam masala give the cake warmth and a little extra spice.
I love serving this cake topped with a spoonful of yogurt or crème fraiche.
Whipped feta dips have taken the internet by storm for good reason - and you don’t have to miss out if you’re following the low FODMAP diet! When tested, feta only showed trace amounts of FODMAPs making it the perfect base for a creamy, scoopable summer dip recipe (come rain or shine!) If you are able to tolerate lactose well you can sub in regular cream cheese and yogurt here and don’t be put off by the honey - the amount listed is well within recommended limits and adds just a hint of sweetness to the tangy feta.
It’s true that a low FODMAP diet improves gut symptoms in many people with IBS, but it doesn't work for everyone. While powerful, the FODMAP diet isn’t a one-size-fits-all fix, and in this article, learn who a low FODMAP diet helps, who it doesn’t, and how to tailor the diet to your needs.
In this article, we cover the basics of eating low FODMAP, including what FODMAPs are and what a low FODMAP diet entails. All our Field Doctor Low FODMAP meals are developed by FODMAP-trained dietitians to ensure they meet low FODMAP guidelines, and are tested by the team at Monash University to be certified as low FODMAP.
Often times getting an IBS diagnosis can be very overwhelming, and you may feel overwhelmed and wonder what symptoms point specifically to IBS. This IBS guide aims to outline the key symptoms of IBS, the process of getting an IBS diagnosis and what to do after you receive your diagnosis.
A low FODMAP diet is one of elimination, where at first all high FODMAP foods are removed from the diet. To help your diet return to normal, it is then recommended to reintroduce high FODMAP foods back in one by one to pinpoint which cause symptom flare-ups. It In this guide, we offer practical tips on adding your favourite higher FODMAP foods back in without getting symptom flare ups.
There are a lot of misconceptions around coeliac disease and how to manage symptoms once you are diagnosed. In this guide, we aim to answer FAQs about coeliac disease, such as what it is, what the symptoms are, how you can manage symptoms once diagnosed and what the difference is between coeliac disease, gluten sensitivity and FODMAP sensitivity.
FODMAP research is constantly evolving, and it can be hard to keep up to date with the latest information, especially when seeing healthcare professionals. Often, online or paper lists of low and high FODMAP foods are out of date, and do not take into account individual differences or serving sizes. Read on to discover why we instead recommend the Monash low FODMAP app.