If you’re experiencing abdominal pain, bloating and flatulence, and feeling lost on where to turn, I’ll hand you the FOD-MAP. 

If you’ve never heard of FODMAP, it stands for: 

• Fermentable: meaning they’re fermented by bacteria in the large bowel, not absorbed in the small intestine. 
• Oligosaccharides: more complex sugars, such as fructans and galacto-oligosaccharides.
• Disaccharides: ‘double’ sugar molecules, such as lactose.
• Monosaccharides: single sugars, such as fructose.
• And Polyols: things like sugar alcohols such as sorbitol, mannitol, mannitol and xylitol. 

For people with irritable bowel syndrome (IBS), the FODMAP approach is typically the first port-of-call for nutritionists and dieticians. It’s a protocol that helps you heal the gut and identify trigger foods that cause flare ups.

If this sounds a little confusing to you, have a read of my FODMAP run-down, which includes foods to avoid while undertaking FODMAP, here, and come back after.

Are you all caught up?

Okay, great. Let’s continue on our way. 

When undertaking the FODMAP approach, cut-down your intake of FODMAP foods for a period of time and then slowly introduce them to identify which foods are causing flare-ups. This trial elimination gives your gut time to repair and check which foods you may be sensitive to. Unlike many diets out there, the FODMAP approach is definitely not a ‘one-size-fits-all’ approach and should be tailored specifically to you. 

After the elimination phase when you’re reintroducing foods, record the foods you’re eating and the symptoms you’re experiencing. This can give you an indicator of which foods aren’t working for your gut. 

Inflammatory responses include bloating, tiredness, throat irritation, coughing or sneezing after food, mood problems, headaches, migraines, indigestion and weight retention.

Writing down these symptoms will make it clear what isn’t serving your body. When you are reintroducing foods, try to have a positive mindset and not be too anxious about it. If you’re trialling foods while in a state of stress, it can impact the digestion process. So, be cool, calm, collected and enjoy the food you’re eating.  

While there are plenty of foods you have to avoid when following the low-FODMAP protocol, let’s look at this in a positive light, below are fifty FODMAP friendly foods that you CAN include during these stages. And remember that a FODMAP friendly diet shouldn't be encouraged for long period of time and getting back to a balanced diet is always best!

Here are my favourite fifty FODMAP friendly foods: 

1. Baby spinach: baby spinach is a green leafy that makes for a great low-FODMAP salad base. Spinach plays the star role in my Pull-Apart Green Bread.
2. Bamboo shoots: bamboo shoots are the edible sprouts that often feature in your Thai takeaway. Try them stir-fried, cooked in soup or pickled.  
3. Unripe bananas: unripe bananas are great for a low FODMAP diet. What they lack in sweetness, they make up for in gut-friendly bacteria. Banana flour, flour made of unripe bananas, is a great base for baked goods.  
4. Beef: iron-rich beef is protein-packed and great for boosting the immune system and building muscles. Try it in my Beef Stir-Fry with Peaches. 
5. Love Your Gut powder can help you if you're suffering from gut issues such as poor, inefficient digestion, lack of nutrient absorption and a build-up of gas, wind and bloating. It helps to clean and tone your gut and relieve symptoms.
6. Blueberries: blueberries are one of my favourite fruits in the whole world. They’re rich in antioxidants, low in sugar and really, an all-round winner. They’re even a feature in my Hello Vera Smoothie. I love berries as a topping on my porridge and straight out of the punnet as an easy snack. 
7. Bok choy: bok choy, also known as pak choy, ramps up the nutritional value of any stir-fry. It’s a great green that features in this delicious Beef Stir-Fry with Peaches. 
8. Broccoli: This veggie brocs. Broccoli, part of the cruciferous vegetable family, is great for helping detoxify the liver. Ensure you’re cooking your broccoli for optimal absorption and digestion. My Oven-Baked Broccoli Steaks go down as a treat. 
9. Brown, basmati and white rice: while we bang on about cauliflower rice, brown, basmati and white rice are wonderful for the low-FODMAP diet. To make it FODMAP-friendly, serve rice steamed, boiled or fried without any onion or garlic. 
10. Carrots: there’s no better snack than carrots. Try baking them in the oven by dipping your toes in my Prebiotic Tray Bake.
11. Celeriac: what this vegetable lacks in beauty, it makes up for in nutritional value. Try baking celeriac in the oven with extra virgin olive oil to make crispy celeriac chips. 
12. Celery: celery is a hydrating and alkalising vegetable that’s made quite a comeback with the celery juice trend. While it’s risen to popularity recently in juice, I prefer having it cooked, like in this Delicious Lamb Mulligatawny. 
13. Chia seeds: chia seeds are a wonderful thickening agent and fibre-rich addition to any smoothie. They also make for a great topper on a smoothie bowl, like this one here. Oh, and if Debbie at work swears by chia seeds for her glowing skin but they give you bloating, listen to your own body and just don’t go there.  
14. Chicken: chicken is a low-fat source of protein that can help maintain lean muscle mass and provide a plethora of nutrients. Chicken pairs well with so many different flavours and vegetables, always making for a hearty meal. 
15. Clementine: clementine’s are small seedless fruits that are somewhere between a mandarin and a sweet orange. They’re a fresh snack that’s great for the school lunch box. 
16. Cranberry: cranberries offer the perfect balance between sweet and tart, they even make for a delicious trail-mix part. 
17. Cucumber: cucumbers are a hydrating veg that add an extra crunch to any salad. They’re high in nutrients and contain antioxidants to reduce oxidative stress. 
18. Eggplant/Aubergine: If you want a vegetable that’s auber-genius, try an eggplant on for size. This FODMAP-friendly vegetable is low in calories and can have an anti-inflammatory effect on the body, extremely useful in cases of inflammation. 
19. Fennel: fennel is a small yet mighty vegetable that is high in fibre and contains amazing nutrients, including magnesium, potassium and calcium. While it looks a little like dill, fennel has a mild aniseed taste that can be used as an alternative to onion in a low FODMAP diet. 
20. Fresh fish: Fresh fish such as cod, salmon, trout and tuna, offer wonderful sources of omega-3. Omega-3 is essential when trying to reduce the inflammation that triggers irritable bowel syndrome and irritable bowel disease. 
21. Ginger: ginger has a strong anti-inflammatory effect, prevents nausea helps fight off the common cold or flu. 
22. Grapes: forget candy and lollies, pass me the grapes! Grapes are one of nature’s candies. They’re sweet, juicy and plain old delicious.  
23. Green beans: these stringy beans are, in my opinion, highly underrated when it comes to nutritional value. They’re low calorie and extremely high in fibre. 
24. Guava: this tantalising fruit is found in many tropical and subtropical regions. Guava is rich in Vitamin C, a nutrient that’s essential for our immune system.  
25. Hemp seeds: hemp seeds are tiny but mighty! They contain Omega-3 fatty acids, making them a wonderful bonus for our skin health and cognitive function.  
26. Honeydew melon: name a melon I don’t like… seriously, I’ll wait. Honeydew melons offer a fantastic source of potassium and a low sodium content helping to keep our blood pressure in check. 
27. Kale: kale yeah! This green leafy vegetable is loaded with antioxidants and has basically been shown to help heal the world. Just be sure to massage your kale or cook it before eating it to aid digestion. 
28. Kiwi fruit: it turns out kiwi is more than just a person from New Zealand! Kiwis are one of the most fibre-rich fruits available, and contains vitamin C, collagen and omega-3 fatty acids. Research indicates that eating 2 kiwi fruits a day can help reduce constipation (1)!
29. Lamb: this high-quality source of protein is one of my favourites to cook. Lamb is a red meat that’s comprised of iron, vitamin B12 and zinc. These nutrients are essential for our blood, muscles and energy. 
30. Lettuce: lettuce celebrate the simple things in life, such as lettuce. Despite its reputation of having minimal nutritional value, iceberg lettuce actually contains significant amounts of Vitamin A and K. It’s also extremely hydrating in the hot weather due to its water content. 
31. Mandarin: to be honest, I had to include mandarins in here because I just find them so cute. Sweeter and smaller than an orange, this citrus fruit is bursting with Vitamin C and A, which are essential for growth and immunity. 
32. Oats: I call for a time-oat. This nutrient-packed grain insists on improving bowel regularity, lowering cholesterol and also offers an amazing source of plant-based protein. Try my Gutmeal, which is breakfast oats with a gut friendly twist here. 
33. Orange: oranges are the typical flu go-to so, it’s a good thing they’re on the low-FODMAP list. If you’re struggling to get enough water in during the day, adding orange to your water bottle can help improve the taste.
34. Pineapple: pineapple is an extremely versatile fruit that’s low in fructose and super tasty. Pineapple contains digestive enzymes that are vital for maintaining and rebuilding gut health. Try this Pan Fried Pineapple with Mint and Coconut Yoghurt. 
35. Potato: while we praise the sweet potato, the regular OG potato has been getting a lot of hate. I say, let’s act like Taylor Swift and ignore the haters. Potatoes are delicious baked, mashed and cut into home-made wedges. 
36. Pumpkin: highly nutritious and nutrient-rich, pumpkin has been proven to boost immunity, assist in weight loss and protect the health of your eyes. There’s nothing better than caramelised pumpkin that’s just left the oven; I have googly eyes just thinking about it. 
37. Quinoa: I feel like we’ve forgotten about this gluten-free and protein-rich plant foods. Let’s bring it back! Quinoa contains fibre, vitamins and minerals, and makes for a great base to any meal. 
38. Raspberry: raspberries are a low-calorie and fructose fruit that make for a delicious smoothie bowl like this one here. While they can be expensive when they’re not in season, I always have frozen raspberries on hand for smoothies and desserts. 
39. Red capsicum/bell peppers: did you know capsicum actually contains more vitamin C than oranges? Capsicums are great for the immune system however, they’re part of the nightshade family so, some people do have some side-effects when consuming them.   
40. Seafood: I’m pretty sure no one’s going to complain about seafood being on this list.  Crab, lobster, mussels and shrimp can all be enjoyed on a low-FODMAP diet. 
41. Seaweed: seaweed and nori offer a wonderful source of iodine which is essential for thyroid function. I'm loving my Seaweed and Sesame Salad. 
42. Swede: this vegetable’s nutrient profile is pretty sweet if you ask me. Swedes contain a variety of nutrients, including manganese, carotene and fibre. 
43. Sweet potato: while only ½ cup of sweet potato is allowed on the low-FODMAP approach, you can definitely enjoy it in moderation! I love sweet potato baked, mashed and even cut finely in a stir-fry. 
44. The green tops of spring onions (scallion): while it’s certainly not the most delicious part of the onion, the green tops of spring onions make for a wonderful alternative to regular onion when cooking. 
45. Tofu: tofu isn’t just for Japanese food and vegetarians or vegans. Tofu is a protein-packed option that’s bursting with calcium. 
46. Turkey: turkey is loaded with tryptophan, an amino acid essential for regulating sleep.
47. Tuna is a great on-the-go source of protein and omega-3 fatty acids. Try my Ginger-Seared Tuna to up your tuna intake.  
48. Turnip: turnips are loaded with fibre and B vitamins which are essential for boosting our energy and mood. 
49. Walnuts: these brain-shaped nuts are brilliant for just that, your brain health. Walnuts are rich in antioxidants, promote a healthy gut and can support weight balance.
50. Zucchini: zucchinis always feature in my roasting tray. They’re low in calories and offer a great source of fibre to help reduce constipation. 

If you’re looking for FODMAP friendly recipes, I’d love to be your guide. My cook book Supercharge Your Gut has a bunch of FODMAP-friendly meals that’ll make the whole process that much easier. My low-FODMAP Meatball Stew is inspired by the flavours of Italy. It’s a FODMAP-friendly meal the whole family will love.  

Don’t go ham on me, but this hearty and harmonious Slow-Cooked Ham Hock Soup from  Supercharge Your Gut is a FODMAP-friendly bowl of goodness that awaits you. It’s ready to turn those tummy troubles upside down. 

LOW-FODMAP MEATBALL STEW 

SERVES 4, OR UP TO 6 WITH A SIDE OF ZOODLES 

• 1 teaspoon garlic-infused extra virgin olive oil 
• 4 spring onions (scallions), green tips only, roughly chopped 
• 1 small sweet potato, peeled and cut into 2 cm (3/4 inch) chunks 
• 2 carrots, grated
• 1 red capsicum (pepper), chopped 
• 500 g (1 lb 2 oz) very ripe roma (plum) tomatoes, chopped, reserving the juices
• 4 tablespoons tomato paste (concentrated purée) 
• 125 ml (4 fl oz/1/2 cup) low-FODMAP stock 
• 2 tablespoons lemon juice
• 2 tablespoons apple cider vinegar roughly chopped parsley, to garnish 

Italian Meatballs 

Ingredients: 

• 500 g (1 lb 2 oz) lean minced (ground) beef 
• 1 tablespoon garlic-infused extra virgin olive oil 
• 1 teaspoon ground oregano
• 1 bunch of flat-leaf (Italian) parsley, about 100 g (31/2 oz), roughly chopped 

 Method:

Place all the meatball ingredients in a bowl and mix with your hands until

well combined. Form into balls, about 4 cm (1 1/2 inches) in diameter. Set aside. 

Heat the olive oil in a heavy-based saucepan over medium heat. Add the meatballs and cook for about 8–10 minutes, turning now and then, until golden all over. Transfer the meatballs to a plate and set aside. 

In the same pan, sauté the spring onion over medium heat for 2–3 minutes. Add the sweet potato, carrot, capsicum and tomatoes, including the tomato juices. Stir in the tomato paste, stock, lemon juice and vinegar. 

Bring to the boil, then reduce the heat to low and simmer for 30 minutes, adding a li􏰌le more stock or filtered water if necessary. 

Add the browned meatballs and cook for a further 8–10 minutes, or until heated through, taking care not to overcook them, as you don’t want them to become dry. 

Season to taste with sea salt and freshly ground black pepper. Serve sprinkled with chopped parsley, with your choice of accompaniment. 

LOW-FODMAP SLOW-COOKED HAM HOCK SOUP 

Serves 4

 Ingredients: 

• 1 tablespoon garlic-infused extra virgin olive oil 
• 1 large turnip, peeled and diced
• 2 parsnips, peeled and diced
• 2 carrots, diced 
• 4 celery stalks, sliced (optional; omit if not tolerated)
• 2 zucchini (courgettes), diced
• 1 small sweet potato, peeled and cut into 2 cm (3/4 inch) chunks 
• 1 kg (2 lb 4 oz) organic, nitrate-free ham hock, skin scored t release the flavours
• 2 litres (68 fl oz/8 cups) low-FODMAP chicken stock 1 bay leaf
• 1 handful of parsley, roughly torn 

Method:

Heat the olive oil in a large heavy-based saucepan over medium–low heat. Add the vegetables, season with sea salt and freshly ground black pepper and cook, stirring regularly, for 15 minutes. 

Add the ham hock and pour in the stock. Add the bay leaf and bring to the boil, then reduce the heat to low. Simmer for 11/2–2 hours to allow the flavours to develop, skimming off any foam that rises to the surface, and topping up with extra stock or filtered water if needed. 

Leave to cool slightly, then carefully remove the hock from the pan and place on a chopping board. Pull the meat from the bone, shred the meat and add it to the soup. Remove the bay leaf and season to taste. 

Serve warm, topped with the parsley. 

SUPERCHARGED TIP...  This soup can be portioned into airtight containers and frozen for deliciously convenient meals! 

(1) https://search.informit.com.au/documentSummary;dn=631602808353226;res=IELHEA

While we tend to lean on processed and packaged snacks out of ease and convenience, healthy snacking and baking need not be difficult. Plus, there’s no better family bonding time than cooking with the kids. Inviting kids into the kitchen can serve as a reminder that baking should be fun, and it helps us to not take the whole process too seriously. It’s going to get deliciously messy!

Introducing the kitchen as a space for children or grandchildren can have a host of benefits for the entire family. Creating healthy and straightforward dishes with kids doesn’t need to be a over complicated and we don’t have to produce MasterChef renditions of a fairy-tale castles and unicorns.

Encouraging kids in the kitchen can help educate them about the process of cooking. It can also serve to heighten their appreciation of food, encouraging them to create good habits, such as cooking healthy meals, long-term.

For younger children, learning how to read recipes and perform them can increase language development and reading skills, as well as fine motor skills. If more children learnt how to cook at a younger age, it would definitely inspire a generation who are adept with excellent life skills, to pass on to their own families int the future.

Encouraging baking for kids isn’t only a fun activity, but it can also be extremely gratifying. Healthier food can improve concentration by balancing blood sugar levels and enhancing moods. Creating home-made snacks is a significant first step when cooking with kids. For my first magic trick snack recipe, let’s start with a beloved traditional snack: muesli bars, specifically, these wonderfully delicious apricot and apple cinnamon muesli bars. 

I’ve started this one, because, I mean, who doesn’t love apricots? They’re full of nutrients, high in antioxidants, promote eye health, are great for gut health and can even naturally boost skin health. When it comes to dried apricots, Murray River Organics dried apricots are the best in the world! I pop these guys daily. Packed full of flavour and goodness, apricots are a simple and elegant treat.

I choose Murray River Organics dried apricots as they use sustainable and organic farming practices and only recyclable packaging. You may notice that sulphur-free apricots are a darker brown colour, as opposed to their bright orange counterparts. The colour is not something to concern yourself about; in fact, it’s something to celebrate! Murray River Organics dried apricots are sulphur-free. Sulphur dioxides and sulphites are naturally occurring chemical compounds that preserve foods, such as meat, wine and of course, dried fruit. While sulphur is safe for most people, it can cause digestive issues and sensitivities in others. Organic and naturally dried fruits have a more potent and delicious taste. Sadly, they won’t last forever in your pantry, because you’re going to eat them all; this is my warning. 

I’m combining my favourite dried apricots with the Murray River Organic Apple Cinnamon Muesli. I hide this from the kids, or I’d never get any (this secret is between you and me!) - this one’s high in fibre, natural ingredients, dairy-free and vegan friendly. When I look for muesli, I look for simple ingredients that I know how to pronounce, with whole foods and minimal additives. It’s muesli how it should be, and this muesli ticks all the boxes… just don’t eat the entire carton at once!

The apple and cinnamon perfectly round out the muesli bar with subtle flavour tones and tummy-filling substance.

This three-ingredient muesli bar is a masterpiece that can be ready in minutes! They’re perfect for a breakfast on the run, to have at work for morning tea, or as an afternoon snack for the kids.

 Apricot and Apple Cinnamon Muesli Bars 

A three-ingredient masterpiece that’s ready in minutes!

Makes 8

Ingredients 

• 1 cup 100% organic, sulphite free Murray River Organics Apricots  
• 1 x 400gm jar of Murray River Organics apple & cinnamon muesli
• ½ cup rice malt syrup or raw honey

Method

Preheat the oven to 180°C (350°F) and line a 20 cm (8 inch) square cake tin with baking paper. 

Process the apricots in a food processor until sticky. 

Combine all the ingredients in a medium bowl and stir with a wooden spoon until well mixed. 

Push the mixture into the prepared tin and bake on the middle shelf of the oven for

 15 minutes, or until slightly crisp (see tip). 

Cool, then cut into eight bars. Store in an airtight container in the fridge for up to 2 weeks. 

Supercharged Tip

Instead of baking the mixture, you can leave it raw, push it into a square dish and allow to set in the fridge for 30 minutes. Cut into eight bars and store in an airtight container in the fridge for up to 2 weeks. 

Waffles! Just the word gets the mouth-watering (I’m starting a campaign to include an exclamation mark in the spelling of waffles!). These waffles! are a great breakfast or after dinner idea. Or both. In one day! These waffles! are simple to make, delicious to eat, nutritious to boot and organic.

You may have noticed the word organic at the end of that sentence, and wondered why? I mean, the word organic has been associated with healthier, but the question on everyone’s lips is often: Is that the case?

Well, to break it down simply, when you choose organic, you reduce your exposure to chemicals and pesticides. Organic food is typically more enriched with vitamins and antioxidants and is not genetically engineered or modified. Organic farming is better for the environment, soil fertility and helps to conserve natural resource such as water.

While not everything you purchase must be organic, I recommend, where possible, to consume seasonal organic produce when you can and if it works within your budget. Making small and sustainable changes, like buying the organic version of one ingredient, will make this easier.

When it comes to food choices, I like to ask myself a couple of questions, firstly Are they Australian owned and Is this organic? Thankfully Murray River Organics make it easier because they are both. They’re committed to growing sustainably through implementing environmentally sound practices, to create high-quality Australian health foods and pantry staples. They believe everyone deserves organic food that tastes great and is easily accessible and affordable. Affordability is one of the main reasons people find it hard to eat organics, however these wonderful organic products are much more reasonably priced and really good value.

Just a quick fact for your next trivia game – The Murray River is one of the largest navigable waterways in the world, spanning across Victoria, NSW and South Australia. The Australian Aboriginal people relied on it for its abundance and carried goods across it. Today, it provides essential water across Australia for industrial, domestic and recreational use.

Oops! You can tell I’m passionate about something when I start waffling on a little too much! Where was I? Oh yes, waffles! Just add Sun Muscat raisins from Murray River Organics, fresh berries, maple syrup and you’ve got yourself a real breakfast-or-snack-or-after-dinner-or-maybe-even-dinner special.

Speaking of raisins, I believe they don’t deserve their reputation as just dried-up grapes in tiny cardboard boxes. They’re not just shrivelled up grapes, okay?! They are so much more than that and give these pancakes a sweetness and depth of flavour. Raisins are naturally sweet, giving you lots of energy and are full of antioxidants. Have you ever thought that raisins are just the kids-friendly version of wine? Nope, just me, anyway…

I include them in porridge, chicken salads, home-made granola and even as a snack on their own. The 100% organic Sun Muscat Raisins in my waffles, are packed full of more nutrients than other varieties, without the harmful pesticides. These delightful raisins originate from Murray River Organics; the world’s largest dried vine fruit producer. I love supporting regional businesses, especially in these times where we all need a bit of love!  

Now, for the waffles! Dried ingredients are always useful to have on hand, especially when you’re in a house with a waffle maker. Oat flour, for example, is gluten-free friendly and high in fibre. Cinnamon has traditionally used to aid digestion and adds a subtle sweetness to this waffle mix. I’ve also included my Sun Muscat Raisins, salt and gluten-free baking powder.

For the wet ingredients, I’ve used coconut milk, eggs, maple syrup, vanilla, apple cider vinegar and Murray River Organics Avocado Oil. Why avocado oil? Well, firstly, it’s derived from avocadoes, and who doesn’t love avocadoes? Avocado oil is high in monounsaturated healthy fats, and the antioxidants vitamin E, lutein and beta-carotene. Together, these dry and wet ingredients make for a delicious and billowy and crunchy edged waffle for the whole family.

Of course, the mighty waffle would be nowhere without its trusty sidekick, toppings. While we all know that maple syrup is a must on waffles, have you thought about other ingredients to supercharge your waffles? Don’t worry; I’ve done the hard thinking for you. I love serving these waffles with fresh berries, plain yoghurt or coconut yoghurt and then, of course, I round it all out with a drizzle of maple syrup.

These waffles are a little bit of sweetness to brighten your day. This dish is such good fun for little kids and big kids alike. 

Muscat Raisin Waffles with Fresh Berries

Serves 4

Ingredients

• 1 1/2 cups oat flour
• 2 teaspoons gluten-free baking powder
• 1/2 heaped teaspoon sea salt
• 1/2 teaspoon ground cinnamon
• 3 TBS Murray River Organics 100% organic Sun Muscat Raisins
• ¾ cup Pacific Organics coconut milk
• ¼ cup Murray River Organics avocado oil
• 2 large eggs
• 2 tablespoons Pacific Organics maple syrup
• 1 teaspoon vanilla extract
• 1 teaspoon apple cider vinegar
• 1 punnet berries (I used blueberries and raspberries)
• ½ cup plain yoghurt
• Extra Maple Syrup to serve

Method

In a medium bowl, combine the oat flour, baking powder, salt, cinnamon and raisins.

In a separate bowl, whisk together the coconut milk, avocado oil, eggs, maple syrup, vanilla and apple cider vinegar.

Pour the wet ingredients into the dry and stir until well combined. Set the batter aside for 10 minutes to thicken.

Heat waffle maker and spray with a little oil (trick is to get waffle maker very hot when its ready to use).

Spoon in a portion of batter and cook until golden.

Leave on a wire rack to cool slightly and crisp up while repeating the process with the remaining batter.

Serve topped with berries, yoghurt and maple syrup.

Are you feeling stressed or anxious? You are not alone. In fact, you are in the majority. Today I’d love to show you a simple tummy technique that you can use in times of stress.

Anxiety can take a variety of forms and affect people in different ways. Coping with day to day challenges is difficult enough, but add to that living with uncertainty such as health, financial and societal issues, especially in these unprecedented times, and the underlying waves of anxiety can bubble to the surface for many.

In times of high anxiety and stressful circumstances, I find that the simple act of staying connected can be beneficial. Staying connected with friends, family and loved ones can provide support, in addition to that, and importantly, staying connected with yourself can also be key in offering relief. If you're uncomfortable speaking with a practitioner face-to-face about your anxiety, you can always connect with the licensed mental health professionals at BetterHelp.

Research shows that not all stress has a negative effect on your body, however, chronic and long term stress can compromise the immune system by raising catecholamine and suppressor T cells levels, suppressing the immune system. This suppression can raise the risk of viral infection and ultimately manifest in illness. Stress can alter the acidic concentration of the stomach, which can lead to peptic and stress ulcers or ulcerative colitis.

Our adrenals constantly working overtime, coupled with pent-up anger, fear, guilt, or resentment that is often held inside in stressful situations, can produce effects on the immune system. Instead of discharging our stress through lifestyle changes and nutrition, we can often hold stress inside of us, where its effects become cumulative. This stage two stress has been associated with the onset or the exacerbation of symptoms of common chronic disorders of the digestive system such as functional gastrointestinal disorders (FGD), inflammatory bowel disease (IBD) and gastroesophageal reflux disease (GERD). 

Everybody deals with stress differently and it can be stored in different areas of your body. Stress can be felt in the form of fear, pain, tension, or stiffness in your face, around the jaw, in your neck and shoulders, in your heart, diaphragm, around the pelvis and hips, and in particular in your stomach. 

Your physical body needs to release emotion and if it’s suppressed and not expressed it can then manifest in your joints, tissues, organs, and bodily systems. In your gut, stress can manifest as gut issues, IBS, constipation, diarrhea, nausea, and pain.  

The relationship between psychological stress and the gastrointestinal system is complex and bidirectional. The digestive system has its own nervous system, known as the enteric nervous system and sometimes referred to as a "second brain", which houses over 100 million nerve endings. These nerve endings are designed to respond to stress hormones transmitted from the brain which is part of the “fight-or-flight” response.

The enteric nervous system, via a network of nerve pathways, uses neurotransmitters such as serotonin (of which over 90% is manufactured in the gut) to communicate and interact with the central nervous system. Stress can take up residence in the gut and the complex system of nerves in your gut can become hypersensitive and fire off, even in response to normal digestion. That’s why for some people eating a normal-sized meal can cause pain but for others, there are no symptoms at all. 

As much of your stress is held in the gut, there are even metaphors for it - "My tummy's twisted in up knots!", "This is gut-wrenching". "I have butterflies". Deep breathing and self-massage are both very grounding therapies for the stomach, that can help you to relax and reduce reactivity to stress, relieve muscle tension, and release the knots and butterflies that nest in your tummy, setting them free! 

I’d love to introduce you to a simple hands-on gut massage that you can try at home, to help you cope more successfully in times of stress, particularly if you hold tension in your stomach. This tension you may notice will show up in symptoms such as cramping, distension, or indigestion.

We all love massages. And so does our gut. Massaging your tummy before and after meals is therapeutic in so many ways – physically, mentally, spiritually, and even digestively!

So why should you be massaging your stomach (as if you really need a reason)?

A quick, gentle rub of your tummy as you read this will tell you all you need to know why it's a good thing. It just feels soooo yummy and relaxing. But it's much more than just that. It's especially a good personal care practice for your digestion. Gentle massage relaxes your stomach muscles and digestive system, allowing them to focus on their main job of processing nutrients and disposing of waste.

Get your gut gunk in the trunk unpacked and moving. 

We can hold up to three kilos of waste (or gut gunk) in our front trunks! Three kilos of undiscarded food waste, bacteria, plaque, and, well, gunk. This build-up adds to weight gain and can contribute to fatigue and less nutrient and hydration absorption.

Taking Love Your Gut powder thirty minutes before you massage is an effective way of starting to gently clean and tone your gut, slowly 'chipping away' at the gunky build-up.

Are you ready to rest and digest? 

There are a few simple practices to include with your massage. They all centre on priming your gut to do its job of processing nutrition and hydration. 

Start with chewing your food well. Chewing acts as pre-digestion, breaking food down for easier processing. It also slows you down to enjoy food more and be present and in the moment.

Whilst you massage just remember, deep breaths. Deeeeeep. Brrrrrreaths. In through your nose. Right into the belly and feel your tummy expand as you inhale. Keep it there for a few seconds and release through your nose or mouth and feel your tummy contract.

Now that you have all the ins and outs in place, you're ready to get your massage on!

Go with the flow

The simple rule of a good gut massage is to follow the flow of your intestines. The food and hydration go through in a clockwise direction and our massage should follow suit.

Use your fingers or palm of the hand, rub in a clockwise motion around your navel. Apply the amount of pressure that feels best.

After the clockwise massage, try a vertical approach. 

Start at the base of the ribs along your centreline. Then move in one motion down to just above your pubic area. It's akin to gently pushing the contents of your system through.Then do the same one or two inches to both the left and the right of your centre. Repeat for a minute.

To help with constipation, focus on acupressure points. 

 * The area two finger widths below the belly button

 * The area along the center of your torso, halfway between the navel and the ribs

 (Just a reminder to not use acupressure if you are pregnant).

Best oils

Doing your own gut massage doesn't require the use of oil. It's more important and useful just to massage regularly. If adding elements like oil distract you then do them every so often. But if you like it, using oil can add a little indulgence and be moisturising. In Ayurvedic practice, sesame oil is used. Regular body oils work well, as do creams. It's a personal preference for what oil or cream you use. Again, it's more about getting into the habit of a lovely stress-relieving tummy rub.

Watch this simple self-care gut massage and give it a go on your gut!

1. Using your hands, rub them together it’s nice to add some of your favourite oil on your hands and it makes it easier to glide across your skin.
2. Begin on the lower left side of your stomach down by the bone of your pelvis.
3. Rub in a circular motion lightly.
4. Using both hands work gently around and down the navel.
5. Work your way down to the right to the hip bone and back up to the belly button for 2-3 minutes.

If you're suffering from anxiety and it is unmanageable, it is important to speak with your health care practitioner and put in place a plan that will help support you.

Please try this massage and let me know what you think in the comments section below.

This jar rules!

If we can’t visit the tropics at the moment, let’s bring the tropics to us in the form of a delicious cafe equivalent breakfast jar.

Just imagine the sweet, fresh flavours of the tropics, coupled with fibre rich psyllium husk and chia seeds, then layered with fresh yoghurt, mango, and banana. Mmmmmm.

Where were we? 

Oh yeah. 

This breakfast jar will transport you to a tropical island resort with every single delicious mouthful. Your passport consists of combining Murray River Organics Tropical muesli, psyllium husk, and chia seeds from their brand-new Muesli and Organic Pantry Range.

The range is really beautiful and comes in resealable, reusable, and recyclable canisters! There is nothing freakish about being neat when it comes to uniformity, these canisters look like little health soldiers all in a row, allowing the pantry to be more organised and convenient, especially when you're looking for staples in a hurry. No more rummaging around trying to find something!

No one likes to be labelled, except for jars in the pantry...

One of the best ways to organise your pantry is to label everything, and the airtight, clear jars come with labels that are easy to peel off; or you can keep them on and refill them when needed. They're also a good height so you can have your shelves set at a perfect height for each range item, this will make it easy for you to know which shelf they should be put on, meaning you can have all your cereals on one shelf and your dried goods and non- perishables on another. 

I've added psyllium to the jar as not only are the containers an everlasting star of wellness, so are fibre rich foods. We all need good, natural fibre to keep our insides in good nick, so it's a good idea to make this breakfast jar a part of your wellness regime.

Psyllium can be added to your diet to help promote regularity and it's a good source of soluble fibre. Soluble fibres can assist in improving digestion, increasing the absorption of minerals, and even assisting immune system function, increasing intestinal transit time, and reducing glucose absorption. You can read more about soluble fibres on another blog I wrote here. 

The 100% organic Tropical Muesli is delicious and gives the layered jar crunch and texture and it's such a bright, colourful and healthy way to start the day. You can find the Murray River Organics products in Coles stores from 1st June. 

Imagine sitting underneath a large coconut tree whilst consuming. Customise it with whatever fruit you have available and mix and match your pantry ingredients too.

This tropical flexible and family-friendly and fruity layered jar is a breakfast winner. Please enjoy it and let me know what you think in the comments section below.

Celebrate Mother’s Day with a delicious home made cake. Just because you can’t throw a party this year, doesn’t mean you have to go without cake 🙂 

Treat your mum to a respectable carrot cake that embodies everything that a carrot cake should be.

It is virtuous with lip-licking creamy frosting, filled with wholesome chunks of walnuts and a delicious mix of subtle sweetness and notes of spice.

Need a vegan version? Substitute the eggs with 2 tablespoons ground or whole chia or flaxseeds soaked in 120 ml (33/4 fl oz) of water for 15 minutes.

Have a wonderful Mother’s Day!

Carrot Cake with Coconut Icing

Makes 1 cake

Ingredients

• 150 g (51/2 oz/11/2 cups) almond meal, or gluten-free flour of your choice
• 60 g (21/4 oz/1/2 cup) raw chopped walnuts
• 1/2 teaspoon gluten-free baking powder
• 1 teaspoon bicarbonate of soda (baking soda)
• 1/4 teaspoon Celtic sea salt
• 1 teaspoon ground cinnamon
• 1/2 teaspoon grated nutmeg
• 3/4 teaspoon stevia powder or sweetener of your choice
• 2 organic eggs, beaten
• 3 tablespoons organic butter, coconut oil or light olive oil
• 80 ml (21/2 fl oz/1/3 cup) additive-free coconut milk
• 235 g (81/2 oz/11/2 cups) grated carrot
• walnuts, to decorate (optional)

Coconut Icing

• 120 g (41/4 oz/3/4 cup) raw, unsalted cashews (soak in water for 20 mins to soften)
• 300 ml (101/2 fl oz) tinned coconut cream
• finely grated zest and juice of 1/2 lemon
• 1 tbs raw honey or sweetener of your choice
• To make the coconut icing.

Place the cashews, half the coconut cream and the lemon zest and juice in a food processor and blitz for a few minutes. Slowly add more coconut cream until the consistency resembles crème fraîche – smooth, not runny, but not so thick as thickened cream.

Transfer to a bowl and add to the coldest section of your fridge for 30 minutes. Alternatively, put it in the freezer for 5–10 minutes to thicken.

To make the cake

Preheat the oven to 170°C (325°F/Gas 3) and grease an 18 cm (7 inch) round cake tin.

Put the almond meal, walnuts, baking powder, bicarbonate of soda, salt, cinnamon, nutmeg and sweetener in a large bowl and stir to combine.

In a separate bowl, place the eggs, butter, coconut oil or light olive oil and coconut milk and whisk to combine.

Add the dry ingredients to the wet ingredients and fold through with a wooden spoon. Squeeze the excess water out of the carrots (using your hands is best) then add them to the bowl. Fold in lightly. Spoon the mixture into the prepared tin and bake for 45 minutes, or until the cake springs back when pressed in the centre.

Turn out onto a wire rack to cool. When the cake has cooled, spread the icing over the top using a knife or the back of a spoon and top with the walnuts.

This will keep, stored in an airtight container in the fridge, for up to 5 days