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FODMAP Diet Tips

Welcome to the blog where we hope you’ll find interesting articles, interviews and top tips on all things IBS and FODMAP.

6 Vibrant & Healthy Low FODMAP Salad Recipes

Let’s face it, salad has a pretty limp reputation. But here at Bay's Kitchen, we’re here to shake up the stereotype and convince you that salad doesn't have to be boring!

25+ Simple & Fragrant Low FODMAP Curry Recipes

If you’re looking for some midweek meal inspiration and fancy some bold flavours, then having a quick and easy curry recipe up your sleeve is always a good idea!

4 Top Tips to Beat the January Blues

Hi lovely people! It’s Emma from @shecanteatwhat here. Now I don’t get that back to school buzz that some people do in January. It takes me a few weeks to get out of my post-Christmas daze, to wean-off the chocolate coins and brussel sprouts that I have eaten daily as a side at breakfast and to get back in the I’m-excited-for-work-zone. This blog includes my tips to feel your best in 2023.

Emma's Top Tips for Eating Low FODMAP on a Budget

Cook & Author Emma Hatcher from has written this fantastic blog to talk you through her top tips for eating Low FODMAP on a budget. During these hard financial times, these tips are incredibly useful and help to make eating Low FODMAP less tricky.

The Low FODMAP Diet for Beginners

Irritable Bowel Syndrome (IBS) affects more than 20% of the population. It’s a debilitating condition which can range from mild/infrequent symptoms to constant pain and suffering which takes over your life.

The Ultimate Low FODMAP Shopping List

Following the Low FODMAP Diet can be time consuming and difficult. To make following the diet easier, we wanted to share this Low FODMAP Shopping List that you are free to print, share and use however you wish.

Low FODMAP Help & Resources: Everything You Need To Know

Below are links to some resources Bay found super helpful and wish she’d known about from day one of following a Low FODMAP Diet. There are quite a few links here, but you’ll soon work out your favourite ones which you keep going back to.

6 Essentials Tips for Eating out on the Low FODMAP Diet

Eating out can be a daunting challenge for anyone following the Low FODMAP Diet, particularly when you are in the elimination phase. It can also feel rather embarrassing to be that person who has long frustrating conversations with the staff about what is in each dish... 

7 Easy Low FODMAP Food Swaps

Following the Low FODMAP Diet can be really challenging, especially when trying to add variety to your meals and to know exactly what you can and cannot have. We have written this blog post as a useful resource for days where food feels like a chore, to make following...

The Complete Low FODMAP Diet Plan Book Review

A blog all about Priya Tew’s new book ‘The Complete Low FODMAP Diet Plan’, including an exclusive extract from the book and video from Priya.

Alice’s 7 Top Tips for Eating Well on a Low FODMAP Diet

Alice Nicholson from @lowfodmapinspiration has created this blog piece to take you through her top tips for eating well whilst following the Low FODMAP Diet.

What Are FODMAPS? A Helpful Guide for Beginners

Many of us have a sensitivity to certain foods and can experience a variety of symptoms as a consequence. This can be anything from abdominal cramps, bloating and back pain to diarrhoea and constipation to name but a few...

How To Easily Follow a Dairy-Free Diet With Bay's Kitchen

Dairy allergy is one of most common allergies, especially in children. As many as 2 in every 100 children under 4 years old are allergic to milk. Lactose intolerance is much more common than a dairy allergy, with about 10% of the population suffering.

Low FODMAP vs Gluten Free: What's the Difference?

Whilst it often may seem like it, the Low FODMAP Diet is in fact NOT a Gluten-Free Diet. However, the Low FODMAP Diet does remove many of the Gluten containing grains from your diet (oligosaccharides), which is why it may appear to be Gluten-Free.

5 Top Tips to Deal With an IBS Flare-Up After Christmas

Dealing with a surge of gut symptoms after Christmas? We asked dietitian Laura Tilt (@nutritilty) for some advice on managing the festive fallout.It’s quite normal to experience more gut symptoms than usual both during and after the festive season - the combination of...

6 Top Tips for a Low FODMAP Christmas

Following a low FODMAP diet over Christmas can be tricky, but a little forward thinking can help to minimise any symptom flares. We asked dietitian Laura Tilt (@nutritilty) for her top tips for the festive season ahead. Plan Ahead Just like when starting out on the...

How to Be Vegetarian or Vegan on the Low FODMAP Diet

Becoming Vegetarian can feel quite restrictive as meat and fish are such a big part of standard diets. Going the huge leap further to become Vegan is growing ever more popular, but it’s far more restrictive again, though lots of food & foodservice companies are now catering for vegans which do make it easier.

Fibre & IBS: A Complete Guide

If you’ve been following the gut health movement, you’ll probably have heard that a high fibre diet is beneficial for the gut and its microbes. But what if you’ve got IBS? Is a high fibre diet still a good idea, or can it make your symptoms worse? Here’s what you need...

Low FODMAP Meal Plan: A One-Day Sample

One of the biggest challenges to getting started with a low FODMAP diet is knowing what to eat! Take some inspiration with our one-day sample Low FODMAP meal plan, designed by FODMAP trained dietitian Laura Tilt. Scroll down to see our meal plan infographic, which you...

5 Steps to Successful FODMAP Reintroduction

The second stage of the FODMAP diet (also known as FODMAP reintroduction) doesn’t get much airtime, but it’s arguably the most important part. Here’s how to get it right. Low FODMAP Isn’t Forever If you’ve found your IBS symptoms have improved whilst following a low...

10 Steps To Success With Low FODMAP Elimination

The FODMAP diet is a 3-step elimination diet which helps to identify foods that trigger your IBS symptoms. It was developed in Monash University in Australia and is now one of the leading therapies for IBS. The diet is an effective route to managing IBS symptoms, but...

An Interview With The ‘Low FODMAPPER’ Haley Brown

Following a low FODMAP diet? Here's an interview With Haley Brown, The low FODMAP blogger and creator of a new Low FODMAP eBook.

5 Top Tips for Eating Healthily on a Low FODMAP Diet

Here’s our advice on how to eat healthily on a Low FODMAP Diet, ensuring you get enough nutrients during the elimination phase.

IBS & Low FODMAP Glossary

If you have been suffering with IBS, or looked at the Low FODMAP Diet, the chances are you have come across lots of medical and technical jargon that probably makes very little sense! So we have put together this IBS & Low FODMAP Glossary, to make sense of all...

10 Top Tips To Get Started With the Low FODMAP Diet

April is IBS Awareness Month, however due to the current situation  (Covid-19) it hasn’t been the usual hype of activity. However, at Bay’s Kitchen we still felt it was really important to raise awareness of the condition and do what we can to help – we might all be...

5 Steps for Managing IBS Before You Try the Low FODMAP Diet

The Low FODMAP Diet is a popular approach to managing IBS symptoms, but it’s not necessarily the first step that’s recommended. So what comes first in terms of symptom relief? It was over ten years ago that a team of researchers at Monash University discovered that a...

What Is A Low Fodmap Diet & Where Do I Start?

If you have IBS, chances are you’ve heard of the low FODMAP diet. But what is it, and how do you know if it’s right for you? Here's what you need to know

How to Follow a Low FODMAP & Vegetarian Diet

Following a Low FODMAP Diet can be tricky and quite restrictive, but combining it with another diet like being a vegetarian can make it more difficult.

Travelling on a Low FODMAP Diet: Insights From Sophie Bibbs

Travelling on the low FODMAP diet is one of the hardest things, but it can definitely be done. Sophie Bibbs, spoke to us about her experience.

Following a Low FODMAP Diet whilst maintaining a Vegan lifestyle…

If you are following a Low FODMAP Diet whilst maintaining a vegetarian lifestyle at the same time. Please contact us if you would like some recommendations.

Which Supermarkets Are Best To Shop ‘Free From’?

One of the reasons I developed the Bay's Kitchen brand is because after being diagnosed with IBS and handed a scrap of paper saying 'FODMAP' I then spent hours upon hours for the next few months in supermarkets scanning the shelves and reading the back labels of...

8 Easter Recipes That Are Perfect for Batch Cooking

Whether you're lucky enough to have the whole two weeks of Easter Holidays off, or you're just free to enjoy the long Easter weekend, it's a great time to work on some batch cooking and meal prepping! In order to really make use of your time to batch cook, you need a...

Is It Expensive To Follow a Low FODMAP Diet?

The Low FODMAP Lifestyle doesn't have to mean a huge hike in your weekly food bill... read more to find some smart ways to eat Low FODMAP inexpensively

4 Delicious Low FODMAP Meals (+ Your Pantry Essentials!)

Following the Low FODMAP Diet isn't easy, particularly at the start. You find yourself spending endless time walking up and down supermarket aisles, reading every food label to see what you can find that's safe to eat. So, I thought I'd share some of my easy, mostly...

The Best Low Fodmap Cookbooks for 2024

In this blog article I have written a personal review of four of the best-selling Low FODMAP cookbooks. This is just my personal opinion, but if you find a different one which you think should be reviewed and promoted to our followers please do let me know by emailing...

10 Best Ingredients for a Low FODMAP Diet

When I was first diagnosed with IBS and advised to follow a low FODMAP diet, I went and did what we all probably did, I ‘Googled’ it! I was immediately panicked and disheartened to see so many of my favourite things on the high FODMAP list, which I needed to avoid....
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