Chelsea • IBS Dietitian

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Chelsea • IBS Dietitian

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https://www.ibsreliefprogram.com/link-in-bio

17/06/2026

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If you’re eating well, but struggling with gut symptoms, it could be because of FODMAPs

FODMAPs are types of carbohydrates that naturally exist in a wide variety of healthy foods

FODMAPs don’t cause damage to the digestive tract, but they can cause significant discomfort

I am regularly recommending specific digestive enzymes to help with particular FODMAP intolerances like:

Lactase for lactose in milk, yoghurt, cream and soft cheeses

Fibractase for galactooligosaccharides in beans, legumes, nuts and seeds

Fructase for fructose in honey, orange juice, broccolini and grapes

And finally Fodmix (AKA Quatrase) for situations where you are exposed to multiple FODMAPs, or if you’re unsure what is triggering you!! 🫣

The entire range from Intoleran is currently on sale - 15% off until the 30th of June.

Not sure which one is right for you? Comment HELP - I’ll share more information and we can find the right product for you!

PS. Intoleran offers a 100-day satisfaction guarantee, so you can try them risk-free!

17/06/2026

Ready to hyper fixate on this combo with me?

Welcome back to high fibre, low FODMAP - the series where I am showing you how to increase diversity within your diet

This salad was so satisfying thanks to the 8g fibre, and 40g protein. Here’s what you need to recreate this:

75g sliced cucumber
50g sliced radish
Side note - I am obsessed with my latest KitchenAid | Kitchen Appliances AU & NZ slicer attachment!
75g edamame
60g avocado
1 stalk spring onion (green tops only), diced
1 tsp toasted sesame seeds
+ your choice of protein - I went with 150g prawns

Dressing:
1 tbsp mayonnaise
1/2 tsp sesame oil
1/2 tsp grated ginger
1/2 tsp white sugar
1 tbsp water

15/06/2026

Would you try this 😳

I’ve seen recipes like this for years - finally I bit the bullet and tried it out

And wow, I wish I’d tried this sooner!!!

This mousse is so decadent - AND high in fibre!

The combo of avocado (which by the way are low FODMAP at 60g), dark chocolate and cocoa boost the fibre of this to 8g per serve

To recreate this yourself you will need:

240g avocado flesh
20g cocoa powder
3 tbsp maple syrup
90mL milk (almond or lactose free)
70g melted dark chocolate (the higher the cocoa percentage, the higher the fibre)
1/2 tsp vanilla
+ a pinch of salt

It’s as simple and blending & enjoying! Have it on it’s own or with some raspberries for extra freshness

This is recipe 9 in my high fibre, low FODMAP series

If you want the full recap including the recipes and macro breakdowns, join my newsletter, I’ll be sending a summary soon!!

Comment 💌 and I will add you to the list!

15/06/2026

This kept me full for 5 hours 😳

Quinoa is a naturally gluten free and low FODMAP grain that happens to be packed with fibre and protein

This bowl had 11g fibre and 40g protein, here’s our recipe! (You can also find it in the ‘NEW’ section in the IBS Symptom Tracker, Low FODMAP Diet + Recipes for IBS!!!)

✨ quinoa porridge ✨

For a serves 1 portion, you’ll need:
50g quinoa
300mL milk (lactose free or almond to keep it low FODMAP)
A pinch of salt, cinnamon and vanilla

Add to a pot and cook for ~25 minutes, then stir in 20g plant based protein to make it extra creamy!!

Our suggested toppings include sliced banana (fried in a dash of olive oil and maple syrup), peanut butter, maple syrup, h**p seeds, chia seeds and walnuts

A few tips - you must rinse your quinoa before cooking. This removes saponin, a naturally occurring coating on the seeds that protects them from insects but leaves a soapy, bitter, astringent taste

To further reduce the bitterness, toast the quinoa lightly before adding the milk!

Want more? Download Tummily today and let us take care of low FODMAP meal planning for you!!

Comment TUM for the link!

12/06/2026

This kept me full for 5 hours 😳

Quinoa is a naturally gluten free and low FODMAP grain that happens to be packed with fibre and protein

This bowl had 11g fibre and 40g protein, here’s my recipe!

✨ quinoa porridge ✨

For a serves 1 portion, you’ll need:
50g quinoa
300mL milk (lactose free or almond to keep it low FODMAP)
A pinch of salt, cinnamon and vanilla

Add to a pot and cook for ~25 minutes, then stir in 20g plant based protein to make it extra creamy!!

My suggested toppings include sliced banana (I fried mine is a dash of olive oil and maple syrup), peanut butter, maple syrup, h**p seeds, chia seeds and walnuts

A few tips - you must rinse your quinoa before cooking. This removes saponin, a naturally occurring coating on the seeds that protects them from insects but leaves a soapy, bitter, astringent taste

To further reduce the bitterness, toast the quinoa lightly before adding the milk!

Would you try this?

Address

Brisbane, QLD

Website

https://www.ibsreliefprogram.com/link-in-bio

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