Discover Sally’s top tips for following a low FODMAP diet, reducing digestive discomfort, and making meal planning easier and more enjoyable.       

Low FODMAP eating is less about “healthy vs unhealthy” and more about reducing certain fermentable carbohydrates that can trigger gut symptoms. 

So many of us have probably spent most of our life just thinking that an upset tummy and IBS was just normal.  

Zing Wellbeing member, Sally, follows a modified low-FODMAP approach due to food sensitivities, proving healthy eating can still work even when dietary restrictions are involved.

Sally shares, "Since moving to a Low-FODMAP-Zing fusion way of eating, I can now enjoy anything I eat without feeling unwell."

Low FODMAP Diet: Sally’s Top Tips for Success

The biggest practical rule: don’t just swap ingredients, swap the flavour job they were doing. 

Onion gives sweetness and savoury. Garlic gives a punch. Wheat gives structure. Dairy gives creaminess. Once you know the job of the ingredient, the swap becomes easier. 

"I have learnt it is just easier and better for everyone if we cook from scratch, less hidden nasties and a bonus of less refined sugar!"

Pantry & fridge staples for a Low Fodmap diet

• Garlic/onion-infused oil

• Tamari

• Rice

• Rice noodles

• Gluten-free pasta

• Corn tortillas

• Tinned tomatoes without onion/garlic

• Low FODMAP stock

• Eggs

• Peanut butter

• Lactose-free yoghurt

• Chia seeds

• Almond meal

• Monk fruit sweetener

• Frozen raspberries

• Carrots

• Wombok

• Zucchini

• Baby spinach

• Green beans

Watch for these sneaky ingredients:

• Onion powder

• Garlic powder

• Inulin

• Chicory root fibre

• Wheat flour

• Apple/pear juice concentrate

• Honey

• High fructose corn syrup

• Sorbitol

• Mannitol

• Xylitol

• Maltitol

Simple Zing Wellbeing Recipe Switches for Low Fodmap

1. Beef and broccoli stir-fry - Swap garlic for garlic-infused oil.

2. Zucchini slice - Skip onion, use chives, make it with almond flour and lactose-free yoghurt.

3. Honey ginger chicken wings - Swap honey for maple/rice malt syrup, garlic for garlic-infused oil.

4. Chicken chow mein - Use rice noodles, wombok, carrot, zucchini, ginger, tamari.

5. Chocolate protein pancakes / waffles - Avoid banana and honey. Use berries, monk fruit and lactose-free yoghurt.

6. Chicken pot pie - Use potato topping or GF pastry, and make the filling creamy instead of onion/leek-based.

7. Chocolate Raspberry Muffins - Swap honey for monk fruit or maple syrup, flour for almond meal or gluten-free flour, and fresh milk for almond milk..

10 Snacks Sally makes that are low-FODMAP with a Zing Wellbeing twist:

1. Raspberry almond muffin bites
   Ingredients: almond meal, eggs, lactose-free yoghurt, butter, monk fruit, raspberries, baking powder. Bake in mini muffin trays.

2. Choc zucchini mini muffins
   Ingredients: grated zucchini, cocoa, almond meal or GF flour, eggs, monk fruit, lactose-free yoghurt, dark choc chips.

3. Strawberry chia jam yoghurt bark
   Ingredients: spread lactose-free Greek yoghurt on a tray, swirl in mashed strawberries or raspberries with chia. Freeze then break into bark pieces.

4. Raspberry coconut rough cups
   Ingredients: melted dark chocolate, mix coconut and crushed raspberries, set in mini patty pans.

5. Chicken Caesar lettuce cups
   Ingredients: cos lettuce leaves with shredded chicken, parmesan, crispy bacon bits, boiled egg, vegan Caesar-style dressing.

6. Chicken zucchini fritters
   Ingredients: shredded chicken, grated zucchini, egg, parmesan, almond meal or GF crumbs, chives. Pan-fry into small patties.

7. Satay chicken snack cups
   Ingredients: shredded chicken, rice, grated carrot, spinach. Sauce: peanut butter, tamari, lime, ginger, warm water.

8. Egg and potato muffins
   Ingredients: grated cooked potato, egg, spinach, cheese, chives. Bakde in muffin trays.

9. Dark choc almond clusters
   Ingredients: dark chocolate, almonds, coconut, pinch of salt.

10. Seed and cheese crisps
    Ingredients: small piles of grated cheese with pumpkin seeds or sesame seeds, baked until crunchy.

The health benefits Sally noticed with Zing Wellbeing

One thing that stands out about Sally's story is that she doesn't focus on the scales.

In fact, she intentionally avoids weighing herself.

Instead, she measures success through how she feels.

Since joining Zing Wellbeing, she has noticed:

Better sleep

One of the most significant improvements.

Improved mental clarity

Less brain fog and better focus.

More energy

More capacity for family, work and exercise.

Improved fitness

She went from struggling to walk 5km to comfortably running 5km.

Lower resting heart rate

A positive sign of improving cardiovascular fitness.

More confidence

Including feeling comfortable enough to plan adventurous family holidays again.

Better mood

She jokes she's no longer the "grumpy, moody mum."

Sally's favourite healthy Zing Wellbeing recipes

As a busy mum with a family of fussy eaters, Sally's favourite recipes all have something in common:

They're simple.

They're family friendly.

And they make great leftovers.

Her favourites include:

• San Choy Bow
• Lasagne Muffins
• High Protein Vegie Bake
• Almond Cupcakes with raspberries