The FODMAP Challenge FAQs + FREE recipe!

The FODMAP Challenge FAQs + FREE recipe!

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You may have heard by now that we are getting ready to launch an online program for managing your IBS, if not, check it out here.

Below, you’ll find the answers to all your burning questions about the 12 Week FODMAP Challenge, as well as a sample recipe.

Q: What happens if I fall behind?
A: You can only do your best. Of course, keeping up with the pace of the program means you’ll be in the same place as all the other participants, however we also understand that life happens; if you fall behind, that's ok. It's just about getting back on track again.

Q: I don’t have Facebook – does this matter?
A: No, it doesn’t. We chose Facebook as a discussion platform as it's something many people already access regularly. You can easily sign up with a private account, or ask us your questions directly, via an email, phone call or even a Skype consultation.

Q: How many meal plans are there?
A: There are four weeks worth of meal plans, rotated over the course of the 12 weeks. We’ve done this so that there is variety, but not so much that it becomes confusing. Also, when moving through challenges, having less variety, and eating familiar foods is often a good idea.

Q: What happens if I need more help?
A: We are always here to help, we can answer your questions through the Facebook group and via email. We are more than happy to offer skype, phone or face-to-face consults if needed as well.

Q: I am already working with a health professional regarding my IBS, how can your program help me?
A: This can be a great add on to help you with whoever you are already working with. Having new meal plans and recipe ideas is something nearly all our clients with IBS look for, and the thing people seem to find the most challenging is feelings of social isolation; having other people around (through the Facebook group) can make it much easier to manage, and have others to use as a sounding board.

Please let us know if you have any other questions, and we hope you enjoy this sample recipe: 

Baked Eggs
10 minutes preparation time

18 minutes cooking time

Cold-pressed olive oil spray

Garlic-infused extra virgin olive oil to grease pan
1 red capsicum, chopped into small pieces
1 green capsicum, chopped into small pieces
1 tomato, chopped
2 cups baby spinach leaves
Salt & pepper to season
12-16 extra baby spinach leaves
1 tbsp Parmesan cheese, finely grated
4 eggs


1. Pre-heat oven to 180o Lightly spray 4 small ramekins with olive oil to grease. 
2. Heat a fry pan and when hot drizzle with garlic-infused extra virgin olive oil. Add red and green capsicum and sauté for 2 minutes. Add tomato and baby spinach and sauté for a further 2-3 minutes or until spinach has wilted. Season with salt and pepper if desired then remove from heat.
3. Line the ramekins with fresh baby spinach leaves. Divide cooked vegetable mix evenly between the 4 ramekins. Sprinkle each with a small amount of the Parmesan cheese.
4. Carefully crack a whole egg into each ramekin. Place the ramekins on a baking tray and cook in oven for 15-18 minutes or until egg white is set.
5. Serve hot with FODMAP-friendly toast if desired.

Serves 4

12 week fodmap challenge


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