Flavour Without The Flareup - with The Friendly Food Co
Kelsey and Bianca from The Friendly Food Co
Irritable Bowel Syndrome (IBS) is a condition that impacts millions of people globally, with some sources indicating the condition is on the rise. If you’re someone who struggles with IBS or food sensitivities, you’ll know first hand that what you eat has a direct impact on your symptoms. But this doesn’t mean that what you eat has to be bland or flavourless, with thanks to Kelsey and Bianca from The Friendly Food Co! This pair of registered dietitians are Monash FODMAP trained and provide support to their clients with a range of tools and techniques to improve symptoms. On top of this, they’ve created a range of spice mixes and seasonings for this community, allowing you to enjoy flavoursome food without any irritating ingredients!
Hello to you both! To kick things off, could you give a little intro into yourselves and The Friendly Food Co?
Hi! We (Kelsey and Bianca) are both registered dietitians who have over 5 years experience of specialising in gut health, more specifically irritable bowel syndrome (IBS). The Friendly Food Co was born out of the need for people with IBS and food allergies to have convenient meal options that are full of flavour.
What was it that brought you into the health and wellness space, and more specifically, diet?
We have both always had an interest in health and wellness. For Kelsey this was magnified and homed in on the gut when I got sick around my 21st birthday. This resulted in having horrendous gut symptoms of which ruined my confidence, made me quite anxious and ruined food for me. It took me 5+ years to truly get on top of my gut symptoms and find what works for me. The impact that this experience has had on my life is incredible and I am grateful to be able to help people who are maybe going through a similar thing.
You both work with clients who suffer with intolerances and food sensitivities (including IBS) – could you let us know what IBS is and what the main symptoms are? What are the most common IBS and food sensitivity triggers you come across?
IBS is a functional gut disorder, characterised by abdominal pain, bloating and changes in bowel motions. IBS is triggered by foods that we eat but also environmental factors such as stress and exercise (HIIT and running). FODMAPs (fermentable carbohydrates found in foods) can often trigger IBS like symptoms. The more common food triggers we see are garlic, onion, wheat, lentils and legumes. On top of this, how we eat e.g. eating on the go, skipping meals throughout the day and then having one big meal and pace of eating are all really common triggers for IBS.
You’ve created a line of spices and seasonings which are both low FODMAP and allergy free (hurrah!) which I’m sure this community will love! What are your go to herbs and spices to use whilst cooking?
The Friendly Food co range of course! Other than that, fresh and dried herbs and spices are a great way to add flavour without adding any foods that the gut can be sensitive to. We both love smoked paprika, cumin and fresh green herbs (coriander, mint and parsley). Since developing our spices our go to is For Every O’Cajun as it really does go with everything… hence the name.
What are your top 3 tips to add flavour to food without triggering IBS symptoms?
- Garlic infused olive oil
- Fresh herbs and spices
- Utilising all the high flavour sauces e.g. soy sauce (or a gluten free alternative such as tamari), oyster sauce, sesame oil etc.
What are your favourite low FODMAP alternatives or swaps and how can people with IBS enhance the taste of their food without relying on common triggers like garlic or onions?
- Onion: Green tips of spring onion or chives
- Garlic: Garlic infused olive oil or garlic sprouts
- Pre-made low fodmap spice mix – a lot of spice mixes contain onion and garlic powders. So, choosing a pre-made spice mix like The Friendly Food co range, or making your own can help hugely with making sure you can still enjoy flavourful meals.
Please share your favourite low FODMAP meals!
Bianca: Walnut Cajun pumpkin risotto – ft For Every O’Cajun
Kelsey: Cajun salmon sushi bowls – also ft For Every O’Cajun
If someone is struggling with IBS symptoms, what steps can they take to find what is triggering a flareup? And what resources would you recommend for on-going support?
- The Monash University FODMAP app and their website
- Our website and blog posts
- Asking a GP for a referral to a dietitian (or self referring) to a private IBS dietitian
- It’s always helpful to do a food and symptom diary prior to any appointments
Are there any emerging trends or new research in the field of IBS and diet that you find particularly exciting or promising?
- The Gut-brain connection and the use of gut directed hypnotherapy.
- Microbiome – influenced by what we eat and our environment.
Thank you for your insights, advice and recommendations for common food swaps and for all the work you’re doing for this community! To find out more about The Friendly Food Co, visit their website below or find them on socials;
