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https://www.ibsreliefprogram.com/linkinbio

I thought you needed to hear these too 🫶🏼
17/10/2026

I thought you needed to hear these too 🫶🏼

15/10/2026

some things I learnt while making my first loaf of sourdough 🫶🏼

btw I HIGHLY recommend having a support person take you through step by step how to make a loaf of sourdough - there’s only one reason this bread baked so well and it was 100% Bec

she swears by a recipe from You Knead Sourdough - 150g active starter, 350g water, 500g bread flour and 10g salt

if you have any advice for beginners like me, drop me a comment - or if you’re on the journey too, let me know how it’s going!!!

I thought you needed to hear these too x
15/10/2026

I thought you needed to hear these too x

15/10/2026

Girl to girl, eat your beans 🫶🏼

Canned cannellini beans are some of the lowest FODMAP options - and they are a wonderful source of fibre and plant based protein

In this recipe, the avocado (60g) and cannellini beans (75g) provide 9g of fibre

Then depending on the type of bread you serve this with, the fibre could reach a total of 10-15g!!

(Always make sure to rinse your canned beans well)

Im a gut health dietitian that’s all about including as much variety as possible, even on the low FODMAP diet

Follow for more easy, low FODMAP recipes if you’re ready to take IBS management to the next level, download my app made specifically for IBS IBS Symptom Tracker, Low FODMAP Diet + Recipes for IBS

12/10/2026

I ❤️ exercise for so many reasons, and now that I’m 30, I’m thinking a lot more about muscle mass, bone density and cardiovascular health - the stuff that matters long term

But as a gut health dietitian, I can’t go past how useful exercise is for managing IBS too, there’s some v cool research on this

→ walking, yoga and general aerobic exercise have all been shown to improve IBS symptoms (Zhou et al., 2018)

→ simply increasing your daily step count from ~4,000 to 9,500 can HALVE how severe your symptoms are (Hamaguchi et al., 2020)

→ just 30 minutes on a treadmill, 3x a week, has been linked to milder symptoms and better quality of life (FFaniet al., 2019)

My go-to is the post-meal fart walk, 10-15 minutes, nothing fancy, just enough to get things moving ✨

It helps with bloating, trapped wind and gut motility, and it’s actually just a lovely practice to implement after dinner with my husband (not the farting lol but spending a little extra quality time together)

But there’s a catch, exercise is only helpful if you keep it up. The benefits fade pretty quickly once you stop (Johannesson et al., 2010), so find a type of movement you actually enjoy so it sticks

This is ep 3 of getting regular AF, follow along for more Chelsea McCallum • IBS & FODMAP Dietitian / Nutritionist

More info ⤵️The low FODMAP diet isn’t forever - I wish more people were told that the moment they’re diagnosed with IBSI...
06/10/2026

More info ⤵️

The low FODMAP diet isn’t forever - I wish more people were told that the moment they’re diagnosed with IBS

Instead, most people get handed a single sheet of “foods to avoid” and sent off into the world. No context, no clarity, no support 🙃

And then you’re expected to somehow:

1️⃣ Nail the elimination phase
2️⃣ Move confidently into reintroduction
3️⃣ Personalise your long-term diet

…all on your own? It’s no wonder so many people get stuck

What happened after your diagnosis?

Something I strongly believe in is that managing IBS isn’t about focusing on everything you can’t eat. It’s about understanding what you can eat and finding practical ways to make meals work for you ✨

For example, you might need to avoid high FODMAP foods like cashews and pistachios during the elimination phase. But there are still plenty of easy swaps — walnuts, pepitas, peanuts and almonds can all be options

When you shift from restriction to variety, the whole process can feel so much more manageable

And this is exactly why I built IBS Symptom Tracker, Low FODMAP Diet + Recipes for IBS - to make managing IBS easier

Tummily gives you personalised low FODMAP meal plans, dietitian-designed recipes and practical food swaps, so you can spend less time wondering “what can I eat?” and more time feeling confident with your meals

It’s a great place to start if you’ve recently been diagnosed with IBS, feel overwhelmed by the low FODMAP diet or simply want more support putting it into practice

The meal plans are dietitian-designed and you can explore our Monash University low FODMAP recipes, so you can feel confident you’re starting with evidence-based guidance rather than another long list of foods to avoid

And remember, the low FODMAP diet is not supposed to be forever. It’s a short-term tool to help you understand your symptoms, identify your personal triggers and gradually broaden your diet again

✨ Download Tummily via the link in my bio or over at IBS Symptom Tracker, Low FODMAP Diet + Recipes for IBS and make managing IBS feel a little less overwhelming and a lot more doable

04/10/2026

The only brownie recipe you’ll ever need ↓

Our secret ingredient? Cobram Estate Extra Virgin Olive Oil

Why? Because it’s the perfect addition - full of healthy fats, antioxidants including vitamin E and polyphenols to support heart health*

Welcome to our new series ✨ Unexpected Ways to Use Extra Virgin Olive Oil ✨ because it’s way more versatile than you think

A few reasons to love it:

→ Baking with extra virgin olive oil is another easy way to work towards the recommended 2-3 tablespoons a day�
→ It’s also a great heart-healthy* swap for butter in baking. As a rough guide, use about ¼ less EVOO than the butter a recipe calls for (e.g. 100g butter → 75g EVOO)

*When consuming at least 30ml daily as part of a balanced diet.

So here it is, be sure to save this recipe for later!

Gluten-Free EVOO Brownies
Makes 16 | Prep 10 min | Cook 30 min

Ingredients:�
3 large eggs
2 tsp vanilla extract
150g caster sugar
90g brown sugar
120ml Cobram Estate Classic Extra Virgin Olive Oil
1 tsp instant coffee powder
40g cocoa powder (sifted)
70g gluten-free plain flour
¼ tsp salt
80g dark chocolate chips

Method:
1. Preheat oven to 180°C (160°C fan-forced). Line a 20cm square tin with baking paper.
2. Beat eggs, caster sugar, brown sugar and vanilla on high for 2–3 minutes until pale and thick.
3. Slowly pour in the EVOO, mixing on low until just combined.
4. Sift in cocoa and flour, add coffee powder and salt, and gently fold through.
5. Fold through chocolate chips.
6. Pour into tin and bake for 30 minutes, until edges are set and centre is just firm.
8. Cool completely in the tin before slicing into 16 - they’ll firm up as they cool!

💡 opt for a non-dutched cocoa powder if you can find one! It retains more polyphenols, with a slightly more bitter, rich flavour that we love in this recipe

Stay tuned for part 2! 👀

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04/10/2026

The only brownie recipe you’ll ever need ↓

Our secret ingredient? Cobram Estate Extra Virgin Olive Oil

Why? Because it’s the perfect addition - full of healthy fats, antioxidants including vitamin E and polyphenols to support heart health*

Welcome to our new series ✨ Unexpected Ways to Use Extra Virgin Olive Oil ✨ because it’s way more versatile than you think

A few reasons to love it:

→ Baking with extra virgin olive oil is another easy way to work towards the recommended 2-3 tablespoons a day


→ It’s also a great heart-healthy* swap for butter in baking. As a rough guide, use about ¼ less EVOO than the butter a recipe calls for (e.g. 100g butter → 75g EVOO)

*When consuming at least 30ml daily as part of a balanced diet.

So here it is, be sure to save this recipe for later!

Gluten-Free EVOO Brownies
Makes 16 | Prep 10 min | Cook 30 min

Ingredients:

3 large eggs
2 tsp vanilla extract
150g caster sugar
90g brown sugar
120ml Cobram Estate Classic Extra Virgin Olive Oil
1 tsp instant coffee powder
40g cocoa powder (sifted)
70g gluten-free plain flour
¼ tsp salt
80g dark chocolate chips

Method:
1. Preheat oven to 180°C (160°C fan-forced). Line a 20cm square tin with baking paper.
2. Beat eggs, caster sugar, brown sugar and vanilla on high for 2–3 minutes until pale and thick.
3. Slowly pour in the EVOO, mixing on low until just combined.
4. Sift in cocoa and flour, add coffee powder and salt, and gently fold through.
5. Fold through chocolate chips.
6. Pour into tin and bake for 30 minutes, until edges are set and centre is just firm.
8. Cool completely in the tin before slicing into 16 - they’ll firm up as they cool!

💡 opt for a non-dutched cocoa powder if you can find one! It retains more polyphenols, with a slightly more bitter, rich flavour that we love in this recipe

Stay tuned for part 2! 👀

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