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Noisy Guts Noisy Guts is on a mission to improve your gut health. Because good health starts with gut health.

10/10/2026

My gut said “more fibre, please,”
my tastebuds said “not cardboard,”
and this Lemon & Blueberry Overnight Oats said “watch me.”

This one is worth saving!
Place 1/3 cup of blueberries in the bottom or your jar.

Top with Low FODMAP Overnight Oats mix:
25g rolled oats
5g chia seeds
5g ground flax seed
50g lactose-free milk
100g lactose-free yoghurt

Leave overnight.

Then top with extra lemon zest, a few more blueberries and if you wish some
Lemon and Blueberry Chia Jam:

Heat in a pan until soft – mash Âœ the blueberries:
600g frozen blueberries
zest of one lemon
1/3 cup of lemon juice
3 tbsp maple syrup
1/3 cup maple syrup

Place in a clean jar and allow to cool. Store in fridge to use on toast or on oats.

Need some (low fodmap) nibbles?Ingredients (3-4 nibble serves):100g chickpeas1 tsp maple syrup Pinch paprikaPinch salt30...
09/10/2026

Need some (low fodmap) nibbles?

Ingredients (3-4 nibble serves):
100g chickpeas
1 tsp maple syrup
Pinch paprika
Pinch salt
30g Pepitas
40g Almonds
1 tsp maple syrup
20g dark choc chips
10g goji berries
10g cranberries

Method:

Preheat oven for 200C.
Wash, drain and pat dry chickpeas. Toss with maple, paprika & salt before spooning onto a lined oven trays.
Cook in a hot oven for 10 mins.
Stir through pepitas and almonds along with a small drizzle, less than a teaspoon, of maple and cook for another 10 mins. Allow to cool.
Once cool, stir in dark choc chips, goji berries and cranberries.

Store in an airtight container.

08/10/2026

Snack attack? This this 👉

Ingredients (3-4 nibble serves):
100g chickpeas
1 tsp maple syrup
Pinch paprika
Pinch salt
30g Pepitas
40g Almonds
1 tsp maple syrup
20g dark choc chips
10g goji berries
10g cranberries

Method:
Preheat oven for 200C.
Wash, drain and pat dry chickpeas. Toss with maple, paprika & salt before spooning onto a lined oven trays.
Cook in a hot oven for 10 mins.
Stir through pepitas and almonds along with a small drizzle, less than a teaspoon, of maple and cook for another 10 mins. Allow to cool.
Once cool, stir in dark choc chips, goji berries and cranberries.
Store in an airtight container.

Low fodmap + anti-inflammatory diet: what’s left to eat??? đŸ˜±Yes, it’s my birthday. And nothing says “happy birthday” qui...
07/10/2026

Low fodmap + anti-inflammatory diet: what’s left to eat??? đŸ˜±

Yes, it’s my birthday. And nothing says “happy birthday” quite like enrolling in an arthritis program – not! But because I’m determined to do everything I can to keep running, keep moving and, hopefully, chase my grandchildren around (they're still entirely imaginary, but I'm hoping to have some in a decade or so)... I've started an anti-inflammatory diet. Which sounds great in theory except... I already follow a low fodmap diet. And the thought of stacking an anti-inflammatory diet on top of low fodmap is, frankly, horrifying. And overwhelming. And makes me question all my life choices


If you have IBS, you already know that following low fodmap can sometimes feel like a full-time job. Add osteoarthritis and low bone density to the mix and suddenly the internet seems to have an opinion about everything you should stop eating. No sugar. No dairy. No gluten. No nightshades. No meat. No carbohydrates. And apparently, nothing else you actually enjoy.

So this week's blog is all about integrating the two diets in a way that doesn't drive you up the wall! Click the link in our comments below to read the full blog âŹ‡ïž

06/10/2026

IBS lunch decision fatigue is REAL!
So I made the salad I actually wanted to eat.

It’s a grab-and-go salad that you wont have to double check in the fodmap apps.

This recipe was inspired by an off-the-shelf salad at my local green grocer. I’d love to be able to grab and go, but I don’t want to spend the afternoon
 well
 going
IYKYK. Turns out that it’s simple to reverse engineer this recipe and with a few extra tweaks, I reckon I’ve made it even better. It’s fresh. It adds diversity to your microbiome. And it tastes good!
Add a tin of salmon or tuna and you’ve got lunch ready in 5 ⏰

Butterbean beetroot salad.
53g (3 tbsp) butterbeans
35g (1 small) beetroot
75g (3 tbsp) corn
Spring onion, green tops only
Parsley
Dressing - 1 tbsp olive oil, 1 tbsp lemon, 1 tbsp balsamic
Tin salmon or tuna (optional)

05/10/2026

Part pesto. Part salsa verdi. This is my new favourite green sauce.

50g flat leaf parsley
50g basil leaves
35g toasted almonds
10g anchovies
Juice of 1 lemon
120ml garlic infused olive oil
25g grated Parmesan cheese

Blend in a food processor. Once a smooth sauce has formed add the Parmesan cheese.

Serve on fish, on salads, on meatballs


02/10/2026

What do you really want?
We’ve been flicking through a lot of recipes books looking for inspiration
as we plan our next low FODMAP recipe photoshoot...
But what do you want us to create?
Easy breakfasts? Family dinners? Something with chocolate?
Tell us what to make next.

01/10/2026

Stop buying jam. Make this instead.
It’s the easiest blueberry lemon jam you’ll ever make.đŸ« 🍋
It thickens naturally thanks to the chia seeds.
No pectin. No fuss. Just magic.
This is your new fridge staple – it’s gut-friendly, low FODMAP and delicious.

Ingredients:
600 g frozen blueberries
60 ml lemon juice
Zest of 1 lemon
⅓ cup chia seeds
3 tbsp maple syrup

Method:
Heat the berries, lemon juice, zest and maple syrup in a pan, until many have burst and the juice is bubbling.
Take a potato masher and mash half the blueberries.
Stir in the chia seeds and cook gently for another 2- 5 mins.
Pour into a mason jar. Allow to cool, then store in the fridge.

01/10/2026

I thought porridge was boring and then I tried this low FODMAP Chocolate Protein Porridge.
It’s the deluxe option that you and your tummy deserve.
Heat in a pan:
1/2 cup of rolled/porridge oats
1/2 tbsp of chia seeds
1 heaped tspn of cocoa powder
1 tspn to tbsp of maple syrup
1 cup of water
1 cup milk

When cooked, stir through 1 tbsp Superflora Chocolate protein powder

Top with
3 raspberries, 5 blueberries, a spoonful of peanut butter and a grating of dark chocolate.

30/09/2026

Oh, the IBS drama
 đŸ˜”â€đŸ’«đŸ˜ČđŸ€ȘđŸ«Ș when all I want is some banana & yoghurt! Sigh


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