Chelsea • IBS Dietitian

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Chelsea • IBS Dietitian

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Chelsea • IBS Dietitian, Nutritionist, Brisbane.

❤️ Let's cool your flare ups fast & identify triggers so you can feel good about food again
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https://www.ibsreliefprogram.com/linkinbio

03/08/2026

This is one viral recipe we are eating on repeat

These are microwave gim bugak (27g protein + 6g fibre btw!)

You’ll need (serves one):
2 nori sheets
2 rice paper sheets
Pinch of salt
1 tsp sesame seeds (optional)
120g protein of choice (sushi-grade salmon, tuna, cooked chicken or firm tofu), I chose tuna ofc
1 tsp soy sauce or tamari
1 tbsp mayonnaise
Chilli flakes, to taste (optional)
60g avocado, diced
 1. Gather 4 small microwave-safe ramekins or sauce bowls.

2. Place a nori sheet onto a flat surface and sprinkle with a little salt and sesame seeds if using.

3. Quickly dip a rice paper sheet into water and place it directly over the nori sheet, smoothing it down. Fold any excess rice paper around the edges if needed. Repeat with the second sheet.

4. Cut each sheet into 4 equal squares.

5. Press the squares into the ramekins to create cup shapes and microwave for 2 minutes, or until puffed and crisp. Allow to cool completely.

6. In a bowl, combine your chosen protein with the soy sauce, mayonnaise and chilli flakes if using. Stir until evenly coated.

7. Divide the avocado between the crispy cups, then spoon over the protein mixture.

8. Finish with sesame seeds and extra chilli flakes if desired & serve immediately while the cups are crispy.

This, plus hundreds of more easy, practical, low FODMAP & IBS friendly recipes are available inside IBS Symptom Tracker, Low FODMAP Diet + Recipes for IBS

It’s the app we built to make IBS management easy. You can use our food and symptom tracker completely free, or upgrade to premium and start our low FODMAP diet program.

Download via IBS Symptom Tracker, Low FODMAP Diet + Recipes for IBS

02/08/2026

IMO (but backed by research too)

27/07/2026

Just when I thought rice paper had peaked… I stumbled across yet another viral recipe

This one is absolutely worth your time ⬇️

All you need is: 2 sheets of rice paper, 1 egg + your favourite fillings

And the best part? The combos are endless

My current obsession is banana + dark choc + crushed peanuts

But I also love strawberries + a smear of cream cheese, spinach + feta and the classic ham + cheese + chives

Simply crack one egg onto a large plate and whisk until smooth

Dip one sheet of rice paper into the egg, coating both sides, then place it into a lightly greased non-stick frying pan over medium heat

Add your fillings of choice, leaving a small border around the edges. Dip the second rice paper sheet into the egg, place it on top, and gently press around the edges to seal

Cook for 2–3 minutes until golden and crispy underneath. Carefully flip and cook for another 2–3 minutes until golden on both sides

Slice, serve, and enjoy

Follow me for more IBS friendly, low FODMAP recipes!

24/07/2026

Save this post for later: your A to Z guide on the low FODMAP diet for IBS

& for more, comment FREEBIE

I’ll send you my free guide to bloating so you can get a taste of my approach for free

24/07/2026

I said it!!

It’s such a common misconception that you need to be completely dairy free AND gluten free if you have IBS (or if you’ve been told to try low FODMAP)

But here’s the truth - the vast majority of people struggling with bloating, gas, gut pain, constipation and diarrhoea can actually tolerate small amounts of dairy and gluten-containing foods

That’s because most of the time, it’s not gluten and it’s not dairy as a whole that’s the problem - it’s the FODMAPs

Confusing, I know!! Some gluten-containing foods ARE high FODMAP, and a lot of dairy is too. But that’s exactly why sourdough is so often recommended, even though it’s made from wheat. The fermentation process breaks down a lot of the FODMAPs, which makes it much easier on digestion

Same goes for dairy - hard cheeses like parmesan, cheddar and even mozzarella are naturally very low in lactose. Even people with a severe lactose intolerance can usually tolerate them just fine

Now this is a different story if you’ve been diagnosed with coeliac disease or a cow’s milk protein allergy - in that case, ofc you do need to be strict. But for the vast majority of people with IBS, that’s just not the case

Unnecessarily cutting these foods out can restrict your diet more than it needs to be, impact your nutrient intake, and honestly just make eating out (and eating in general) so much harder than it needs to be

If you want to learn what actually works for IBS, head to the link in my profile

I’ve got a ton of free resources there, including my free bloating guide (comment FREEBIE) and a free IBS class (comment TRAINING) - I’d love to see you there

24/07/2026

my kryptonite 🧅

onions, garlic, and spring onions are are high in FODMAPs

these are small carbohydrates that are poorly digested and rapidly ferment in the large bowel. this can cause a lot of pain and discomfort for someone with IBS 🙁

fortunately, there are alternatives, my favourites are spring onion (green part) , leeks (green part), asafoetida/hing , infused oils (❤️ Cobram Estate, Australian EVOO) & chives

swapping to these alternatives can make a huge difference to your bloating, gas, gut pain and bowel movements

but the low FODMAP diet is not forever, it is a temporary diet that consists of three phases

1️⃣ the elimination: this is when high FODMAP foods are limited and we can expect to see a significant reduction of symptoms in as little as two weeks

2️⃣ the reintroduction: at this point, we carefully bring back one FODMAP-containing food at a time to test your personal tolerance!

3️⃣ personalisation: this is the point where you know exactly what triggers your irritable gut and your personal threshold - this is where we work on improving your tolerance and diet variety

the diet is highly effective - but oh so confusing and hard to implement on your own

to learn more about my approach, and how I can help you - head to the link in my profile

I have a free IBS class that you can join, it’s a great place to start! comment TRAINING for the link!

Address

Brisbane, QLD

Website

https://www.ibsreliefprogram.com/link-in-bio

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