New Zealands first online 13 week FODMAP course created by women’s dietitan Sara Widdowson and recipe experts Two Raw Sisters.
Let us help you improve your bloating, cramps, gas and abdominal pain in under 13 weeks. Taking all of the research, stress and guesswork out of FODMAP.
GET THE 3 MINUTE RUN DOWN
WHO IS IT FOR?
People with IBS or IBS-like symptoms:
People who have been diagnosed with IBS who want to trial the low FODMAP elimination diet to identify their individual dietary triggers of IBS as symptoms may be impacting on their quality of life. Some people with other conditions, such as Endometriosis, also experience IBS-like symptoms and would likely benefit from identifying the individual dietary triggers of their symptoms. IBS symptoms include bloating, cramping, wind, constipation or diarrhoea or a combination of the two. It is important to seek medical advice if you have any of the following “red flag” symptoms before commencing the low FODMAP diet as your symptoms might not be IBS.
RED FLAG SYMPTOMS
– symptoms starting after the age of 50 years
– blood in your bowel motions
– fever or raised body temperature
– unintentional weight loss
– strong family history of bowel cancer
If you have answered no to all of the red flag symptoms above, this 13 week FODMAP online workshop is for you.
WHAT IS FODMAP
Oligosacchardies (onion, garlic, wheat, barley, rye, some dried fruits + legumes)
Di-Saccharides (lactose – milk, yoghurt, some soft cheeses, cream)
Monosacchardies (fructose – some fruit, fried fruit, vegetables and sweeteners like honey)
Polyols (cauliflower, mushrooms, stone fruits, certain sweeteners in chewing gum + breath mints)
What goes on inside the body:
The word FODMAP is an acronym for groups of carbohydrates naturally found in some vegetables, fruits, grains, legumes and milk products. FODMAPs cause IBS symptoms in some people because they are not absorbed completely in the small intestine and instead travel through into the large intestine. Here, FODMAPs interact with your gut bacteria and cause fermentation resulting in bloating, cramping, wind, constipation or diarrhoea or a combination of the two.
The low FODMAP diet is an elimination protocol that has been designed to identify which foods cause these symptoms. Research shows that the low FODMAP diet helps ~75% of people gain relief from their IBS symptoms.
WHY SHOULD I DO FODMAP?
FODMAP elimination can feel overwhelming:
We want to take the stress out of the FODMAP ‘diet’ because we have seen it be extremely beneficial to a lot of people. The collaboration between Two Raw Sisters and Sara Widdowson creates a New Zealand first, 13 week online workshop that takes the research, stress and guess work out of ‘what do I eat?’. Making your journey a smooth, streamlined process that is interesting and enjoyable.
The structure of this workshop is an initial 3 weeks of eliminating all high FODMAP foods. If you do indeed have an intolerance to FODMAPs you will experience a reduction or elimination in symptoms. The final phase is a 10 week reintroduction phase, slowly reintroducing high FODMAP’s back into your diet to identify which individual dietary food groups may be triggers of your symptoms. The end result is an individualised understanding of what FODMAP groups relate to your symptoms.
Being efficient with your time is intelligent laziness:
Across each phase and each week you will receive a meal plan and shopping list with breakfast, lunch, dinner, snack/dessert recipes that compliment the specific focus of that week, whether it be elimination or reintroduction. All of the recipes are easy to follow, use cost effective, everyday ingredients and all breakfasts, snacks and lunches are made in advance so you don’t have to be in the kitchen 3 times a day, seven days a week. Being efficient with your time is intelligent laziness.
Along side the meal plans, recipes and shopping list, Sara goes into more depth within each phase of the FODMAP workshop. Rather than bogging you down in all of the scientific facts, Sara gives you the perfect amount of expertise and information. Enough so you understand and feel educated but not too much so you get confused.
A Reduction or Elimination of your Symptoms:
By the end of this 13 week guide we hope you would have identified what high FODMAP foods cause you your discomfort such as cramping, wind, constipation or diarrhoea or a combination of the two. You can then go and manage your symptoms by avoiding the foods that promote your IBS symptoms. Helping you live a happy, healthy, sustainable lifestyle that you can maintain and enjoy.
IS THE COURSE SELF DIRECTED?
The course is totally self directed for your convenience. You do everything in your own time.
WHEN DOES IT START?
The course starts when you start! From the day you sign up to the FODMAP Course you have access to it for a year. Therefore, there is no rush to get started. We recommend you sign up, have a good look through the course and become familiar with it – maybe make a recipe or two. Once you have marked out your 13 week period and you are ready to begin, we recommend you start your prep on a Sunday so you’re all ready to go for the Monday.
CAN I STILL DO THE COURSE IF I HAVE A WHOLE FAMILY TO FEED?
Yes of course. All of the recipes throughout the FODMAP course can easily be doubled, tripled or quadrupled depending on how many people you are feeding. If something in the recipe doesn’t appeal to your partner, kids, husband etc. you can simply substitute ingredients out for others that are more preferable. Just note that the ingredient you add is a Low FODMAP option- refer to our low vs high FODMAP foods in the Protocol booklet you are given at the beginning of the course.
Another option to consider is to just include your partner, kids, etc for the dinner meals and snacks. Then you can easily do the breakfast and lunch meals on your own. Most of the breakfast and lunch meals you meal prep on a Sunday so you make them once then don’t have to worry about them again for the rest of the week!
ARE THE RECIPES EASY TO USE AND COST EFFECTIVE?
We pride ourselves on keeping things as simple and straightforward as possible. Only using the ingredients that are cost-effective, ones you are familiar with, have been using for years and already have at home or can be easily sourced. The difference is, we will show you new and inventive ways to make these basics taste more fun, exciting and delicious.
All of our recipes are the delicious Two Raw Sisters ones but adapted to FODMAP.
No boring ‘diet’ or ‘restrictive’ eating here!
WHAT DO I DO IF I DON’T LIKE A RECIPE?
You can simply substitute a particular ingredient you don’t like/ enjoy with another one that you prefer (just ensure that it is a low FODMAP option). If you don’t like the sound of the overall recipe that is scheduled for the week, whether that’s a breakfast, snack, lunch or dinner option you can easily substitute it for another recipe you loved or like the sound of that is already within the course.
I’VE TRIED FODMAP BEFORE + WAS TOTALLY CONFUSED!
We have made the course so easy to follow that you should have more success seeing it through this time around. The meal plans, recipes, shopping lists, and food lists make it easy.
WILL I COMPLETELY GET RID OF MY IBS SYMPTOMS?
Some people have a complete resolution of symptoms and some have a reduction in symptoms. Research has shown that 75% of people have a reduction in symptoms and for most this has a great impact on their quality of life.
Most importantly you will learn about what dietary triggers cause your symptoms so you can make informed choices moving forward rather than experiencing “random” symptoms without warning.
CAN I CONTINUE TAKING SUPPLEMENTS WHILE DOING THE COURSE?
You can continue taking any supplements you were already taking regularly prior to commencing the course.
Please do note that some supplements such as Magnesium and Vitamin C in higher doses can cause loose bowel motions. We wouldn’t recommend starting a new supplement during the elimination or reintroduction phase as it would make it difficult for you to determine if any changes in your digestion are due to the FODMAP diet or something you are taking.
WHAT SHOULD I DO IF I GET MY PERIOD | COVID | FLU | STRESSED AT WORK OR FAMILY LIFE?
Be mindful that stress, illness, and hormones can all impact your digestion so if you are reintroducing during the week of your period, for example, you may be more sensitive to FODMAP foods and therefore be reacting to foods you perhaps wouldn’t on other weeks of the month.
Sometimes stress is unavoidable but if you notice you are overwhelmed or have significant life events at the time of reintroduction we recommend pausing for a week or so before picking up the reintroduction phase again.