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Low-FODMAP Group Education Sessions

Session Information

These sessions are accessed by referral only. If you have been referred here by your GP, nurse, dietitian or specialist and you have received a text confirmation, please read on and book into one of our upcoming sessions. If you have stumbled across this page and you have IBS, you may be eligible to attend! Please discuss with your health professional about being referred to these sessions. Alternatively, check out HealthInfo Canterbury for further information here.

 

On the booking form below, you will see two different class options:
 

'INTRODUCTION' - book this class if you have not attended a class yet. This class teaches you about the low FODMAP diet and how to follow it for 4 weeks.
 

'REINTRODUCTION' - book this class if you have been to the first class and have noticed a significant improvement in your symptoms. This class teaches you how to reintroduce the foods you have eliminated the past 4 weeks.
 

Group sessions hold 8-12 people, so book in quick! Sessions are held in the evening. Please refer to the booking form below for dates and times.

Cost

$30 for the first session (Introduction), $20 for the second session (Reintroduction)

Payment Instructions

Village Health, 12-3191-0034927-00, use your last name and FODMAP as reference

Location

Village Health, 30 Lincoln Road, Spreydon, Christchurch OR online

Parking

Onsite

Class Format

Either in person or online via Zoom

*The two sessions are charged separately, and you must book each session separately. Please note this must be paid at the time of booking, and is non-refundable.

What are FODMAPs?

'FODMAPs' are short-chain carbohydrates or 'fermentable sugars' that are not easily absorbed by the small intestine. They pass into the large intestine where bacteria 'ferments' (breaks down) the carbohydrates and water is drawn into the gut. These factors can be the cause of IBS symptoms. Not everyone responds to FODMAP foods in the same way.


FODMAP stands for:
 

Fermentable - Fermentation is the process whereby carbohydrates are not digested in the small intestine, so they pass into the large intestine to be broken down by resident bacteria
 

Oligosaccharides - This includes Fructans (i.e. wheat, rye, onions and garlic), and Galacto-oligoscachrides (GOS) (i.e. legumes - baked beans, chickpeas, lentils)
 

Disaccharides - This is Lactose, which is the milk sugar (i.e. cow's milk, yoghurt, soft cheese)
 

Monosaccharides - This is Fructose, which is found naturally in some fruits (i.e. apples, pears, mangoes), honey, high fructose corn syrup
 

And
 

Polyols - This includes Sorbitol (i.e. apricots, boysenberries, chewing gum,
sweeteners) and Mannitol (i.e. mushrooms, cauliflower)
 

For more information about some of these FODMAPs, check out the information below.

  • Fructose - found in honey, high fructose corn syrup and some fruits
    You may have heard some ‘bad’ things about fructose in the media in recent years. Fructose is a simple sugar molecule and the reason that it has received so much bad press, is probably on the back of the ‘sugar is white death’ movement. If you happen to find a product with ‘high fructose corn syrup’ in the ingredients, you can be sure this is a high sugar product - and for that reason, best to leave on the shelf. Note, it’s not the fructose that is the problem, but the high concentration manufacturers use to achieve the intense sweetness high fructose corn syrup gives. For people with IBS, fructose can present a problem when it is in excess of a fellow simple sugar molecule - glucose. When you’re digesting more fructose than glucose, your gut absorbs it less efficiently. We call this ‘excess fructose’. In high doses, excess fructose may not be absorbed properly and can lead to IBS discomfort. Most people are able to absorb fructose without any issues, but around 30-40% of all people are unable to absorb excess fructose.
  • Lactose - found in milk and milk products
    Lactose is a disaccharide sugar (two sugar units joined together). In order for lactose to be absorbed, ‘lactase’ enzymes on the wall of your small intestines break it into two single sugar units. Some people lack the enzyme lactase and therefore are unable to absorb lactose well. This is called lactose intolerance, and for sufferers it can cause gastrointestinal discomfort.
  • Oligosaccharides – found in wheat, rye, onions, garlic, legumes and lentils
    Oligosaccharides are sugar molecules with between 3 and 10 single sugar units joined together. They are made up of fructans (also known as FOS, fructo-oligosaccharides - they are short chains of fructose) and galacto-oligosaccarides (also known as GOS - they are short chains of galactose molecules). Digestion of these in the large intestine involves fermentation by bacteria and by-products of carbon dioxide and hydrogen. People with IBS have an extra sensitive gut – so this gas production can trigger uncomfortable symptoms of pain, bloating and wind (flatulence).
  • Polyols – found in fruits, vegetables, as an artificial sweetener, and in most chewing gums
    Polyols can present digestion issues for many people as they are not completely absorbed in the small intestine. Two of the most common, sorbitol and mannitol are often used as artificial sweeteners and so if you have IBS, it is best to limit foods with these featured in the ingredients.
  • What is Irritable Bowel Syndrome (IBS)?
    IBS is a common condition in where your bowels struggle to properly digest some food items. The undigested food particles ferment in the large bowel and can create excess wind, pain, bloating and changeable bowel habits. Most people find their condition is worse during times of stress and can be managed by making some lifestyle changes, as well as of course; the Low FODMAP diet. The most common symptoms of IBS are: Pain or discomfort in your stomach Bloating in your stomach Diarrhea (the runs) or constipation (hard poo), or sometimes both Passing mucus with your poo Too much wind (flatulence or farting) These symptoms can be enhanced with stress or certain foods may trigger a symptom. Check out HealthInfo Canterbury for further information if you are interested here.
  • Why do I have IBS?
    The answer to this question is still largely unknown! A diagnosis of IBS can initiate a journey into self discovery. Some people will notice a great improvement in symptoms after simply sitting down to eat their food, chewing their food properly and not eating too much in one sitting. Others, find no relief this way. What we do know is that people with IBS appear to have a hypersensitive gut and difficulties with FODMAP digestion, hence why treatment focuses on mindful eating and the Low FODMAP diet.
  • How long do I follow the Low-FODMAP Diet for?
    The initial phase of the Low FODMAP diet is 4 weeks. Over this time you reduce foods in your diet that contain FODMAPs. After 4 weeks, you will know if the Low FODMAP diet has worked for you. If you are feeling much better, you can start the 'reintroduction phase' of the diet. During this phase you continue to adhere to the Low FODMAP diet, whilst strategically challenging your tolerance levels with specific high FODMAP foods. There are 3 parts to the Low FODMAP journey. Part One - Introduction class - this is where you learn how to do the diet for 4 weeks Part Two - If you have improvement, you attend this class next, this part takes 8 weeks Part Three - Managing your IBS with your new found knowledge. At Village Health, we run classes to cover Part One and Two of the diet. You will leave with the skills you need to manage Part Three. Please note: The Low FODMAP diet should not be followed in times of stress, and is not recommended when you have any major social events or a holiday!
  • Where can I find Low-FODMAP recipes or more information?
    Finding reliable and researched-based information is vital for Low FODMAP education. We can recommend the below sites for further information: Monash University HealthInfo A Little Bit Yummy Healthy Food Guide Just click on the links above to access these sites. Please note that Healthy Food Guide will give you free access to a few blogs - after this you will need to subscribe for a small fee.
  • What can trigger my IBS symptoms, other than food?
    There is a strong link between our gut and brain, which can have a huge impact on all types of gut health. Consider your sleep pattern, stress management, and general life enjoyment. For some people, meditation and yoga can really help with managing IBS symptoms. Increasing your exercise gradually may also help reduce IBS symptoms. Other things to consider are slowing down your speed of eating, sitting down while your eating, and eating with no distractions (with no phone or TV). 30% of digestion occurs in our mouth with the help of digestive enzymes in our saliva - so the more you can help out your gut by chewing your food well, the better!
  • Does having IBS mean I am Gluten Free?
    No, but eating gluten-free foods can sometimes help people manage their IBS symptoms - but this is not due to the gluten! Gluten is a plant protein found in wheat, barley, rye and oats. Fructans are a type of FODMAP that are found in a variety of foods - of which includes wheat, barley, and rye (all of which the plant protein gluten is in). Therefore, to avoid these FODMAP foods, gluten free options like breads and pastas can be the easiest option for some. However please be aware - gluten free foods can still contain other FODMAP components, always check the label.
  • If I have IBS, will eating FODMAPs harm me?
    No. If someone with IBS eats certain FODMAP foods, this can result in various gut symptoms that are uncomfortable and at times debilitating (i.e. bloating, wind, constipation, diarrhea), but this will not physically harm the person. If you are ever concerned about your symptoms, get in contact with your GP.
  • What if I don't feel any better after the Low-FODMAP Diet?
    If you have followed the Low FODMAP diet strictly and have not noticed a significant improvement in your symptoms, it is important that you go back to eating normally and return to your GP. You may require further testing, or a one on one consultation with a dietitian or other specialist to investigate your ongoing symptoms.
  • What do I do after the reintroduction phase?
    Using your ‘FODMAP Reintroduction Diary’, you will now have a much better understanding of which FODMAP food groups you can tolerate and in what quantities (i.e. small - large serves of foods). It is not recommended to stay on a Low FODMAP diet long-term, as it is low in fibre and very restrictive. After the reintroduction phase, some will find they can go back to a totally liberalised diet, eating both high and low FODMAP foods. Some however, will find they need to revisit the Low FODMAP diet for a few days at a time if their symptoms become severe again. Over time, you will work out which foods are your 'friends' and which foods - you can only tolerate in small doses.

The Low FODMAP diet for treatment of IBS

Village Health runs the Low FODMAP Group Education Sessions in Christchurch for adults with IBS. These sessions are run by our own dietitians here at Village Health. For more information about other Dietitian Services offered at Village Health, click here.
 

For Referrers - please refer via 'Dietitian Services for Adults' on ERMS. Annotate 'Low FODMAP Group Education'. For exclusions, see the 'Irritable Bowel Syndrome' pathway on Healthpathways.

What is the low FODMAP diet?

Fodmap-Picture.jpeg

The low FODMAP diet is an eating plan that helps improve symptoms in three out of four people with Irritable Bowel Syndrome (IBS). It is NOT a long term diet. We recommend the diet for 4 weeks to see if symptoms improve.
 

Symptoms that may improve on a low FODMAP diet include:

  • Pain or discomfort in your stomach

  • Bloating or swelling in your stomach

  • Diarrhea

  • Variable bowel habit alternating between diarrhea and constipation

  • Too much wind

Frequently Asked Questions

This FAQ section is designed for those that have attended the sessions and have a few questions. You may find your answer here, or it may provide you with knowledge you did not previously have! These FAQ's are not designed to be used in isolation from the group sessions.

FAQ_woman.jpeg
  • Fructose - found in honey, high fructose corn syrup and some fruits
    You may have heard some ‘bad’ things about fructose in the media in recent years. Fructose is a simple sugar molecule and the reason that it has received so much bad press, is probably on the back of the ‘sugar is white death’ movement. If you happen to find a product with ‘high fructose corn syrup’ in the ingredients, you can be sure this is a high sugar product - and for that reason, best to leave on the shelf. Note, it’s not the fructose that is the problem, but the high concentration manufacturers use to achieve the intense sweetness high fructose corn syrup gives. For people with IBS, fructose can present a problem when it is in excess of a fellow simple sugar molecule - glucose. When you’re digesting more fructose than glucose, your gut absorbs it less efficiently. We call this ‘excess fructose’. In high doses, excess fructose may not be absorbed properly and can lead to IBS discomfort. Most people are able to absorb fructose without any issues, but around 30-40% of all people are unable to absorb excess fructose.
  • Lactose - found in milk and milk products
    Lactose is a disaccharide sugar (two sugar units joined together). In order for lactose to be absorbed, ‘lactase’ enzymes on the wall of your small intestines break it into two single sugar units. Some people lack the enzyme lactase and therefore are unable to absorb lactose well. This is called lactose intolerance, and for sufferers it can cause gastrointestinal discomfort.
  • Oligosaccharides – found in wheat, rye, onions, garlic, legumes and lentils
    Oligosaccharides are sugar molecules with between 3 and 10 single sugar units joined together. They are made up of fructans (also known as FOS, fructo-oligosaccharides - they are short chains of fructose) and galacto-oligosaccarides (also known as GOS - they are short chains of galactose molecules). Digestion of these in the large intestine involves fermentation by bacteria and by-products of carbon dioxide and hydrogen. People with IBS have an extra sensitive gut – so this gas production can trigger uncomfortable symptoms of pain, bloating and wind (flatulence).
  • Polyols – found in fruits, vegetables, as an artificial sweetener, and in most chewing gums
    Polyols can present digestion issues for many people as they are not completely absorbed in the small intestine. Two of the most common, sorbitol and mannitol are often used as artificial sweeteners and so if you have IBS, it is best to limit foods with these featured in the ingredients.
  • What is Irritable Bowel Syndrome (IBS)?
    IBS is a common condition in where your bowels struggle to properly digest some food items. The undigested food particles ferment in the large bowel and can create excess wind, pain, bloating and changeable bowel habits. Most people find their condition is worse during times of stress and can be managed by making some lifestyle changes, as well as of course; the Low FODMAP diet. The most common symptoms of IBS are: Pain or discomfort in your stomach Bloating in your stomach Diarrhea (the runs) or constipation (hard poo), or sometimes both Passing mucus with your poo Too much wind (flatulence or farting) These symptoms can be enhanced with stress or certain foods may trigger a symptom. Check out HealthInfo Canterbury for further information if you are interested here.
  • Why do I have IBS?
    The answer to this question is still largely unknown! A diagnosis of IBS can initiate a journey into self discovery. Some people will notice a great improvement in symptoms after simply sitting down to eat their food, chewing their food properly and not eating too much in one sitting. Others, find no relief this way. What we do know is that people with IBS appear to have a hypersensitive gut and difficulties with FODMAP digestion, hence why treatment focuses on mindful eating and the Low FODMAP diet.
  • How long do I follow the Low-FODMAP Diet for?
    The initial phase of the Low FODMAP diet is 4 weeks. Over this time you reduce foods in your diet that contain FODMAPs. After 4 weeks, you will know if the Low FODMAP diet has worked for you. If you are feeling much better, you can start the 'reintroduction phase' of the diet. During this phase you continue to adhere to the Low FODMAP diet, whilst strategically challenging your tolerance levels with specific high FODMAP foods. There are 3 parts to the Low FODMAP journey. Part One - Introduction class - this is where you learn how to do the diet for 4 weeks Part Two - If you have improvement, you attend this class next, this part takes 8 weeks Part Three - Managing your IBS with your new found knowledge. At Village Health, we run classes to cover Part One and Two of the diet. You will leave with the skills you need to manage Part Three. Please note: The Low FODMAP diet should not be followed in times of stress, and is not recommended when you have any major social events or a holiday!
  • Where can I find Low-FODMAP recipes or more information?
    Finding reliable and researched-based information is vital for Low FODMAP education. We can recommend the below sites for further information: Monash University HealthInfo A Little Bit Yummy Healthy Food Guide Just click on the links above to access these sites. Please note that Healthy Food Guide will give you free access to a few blogs - after this you will need to subscribe for a small fee.
  • What can trigger my IBS symptoms, other than food?
    There is a strong link between our gut and brain, which can have a huge impact on all types of gut health. Consider your sleep pattern, stress management, and general life enjoyment. For some people, meditation and yoga can really help with managing IBS symptoms. Increasing your exercise gradually may also help reduce IBS symptoms. Other things to consider are slowing down your speed of eating, sitting down while your eating, and eating with no distractions (with no phone or TV). 30% of digestion occurs in our mouth with the help of digestive enzymes in our saliva - so the more you can help out your gut by chewing your food well, the better!
  • Does having IBS mean I am Gluten Free?
    No, but eating gluten-free foods can sometimes help people manage their IBS symptoms - but this is not due to the gluten! Gluten is a plant protein found in wheat, barley, rye and oats. Fructans are a type of FODMAP that are found in a variety of foods - of which includes wheat, barley, and rye (all of which the plant protein gluten is in). Therefore, to avoid these FODMAP foods, gluten free options like breads and pastas can be the easiest option for some. However please be aware - gluten free foods can still contain other FODMAP components, always check the label.
  • If I have IBS, will eating FODMAPs harm me?
    No. If someone with IBS eats certain FODMAP foods, this can result in various gut symptoms that are uncomfortable and at times debilitating (i.e. bloating, wind, constipation, diarrhea), but this will not physically harm the person. If you are ever concerned about your symptoms, get in contact with your GP.
  • What if I don't feel any better after the Low-FODMAP Diet?
    If you have followed the Low FODMAP diet strictly and have not noticed a significant improvement in your symptoms, it is important that you go back to eating normally and return to your GP. You may require further testing, or a one on one consultation with a dietitian or other specialist to investigate your ongoing symptoms.
  • What do I do after the reintroduction phase?
    Using your ‘FODMAP Reintroduction Diary’, you will now have a much better understanding of which FODMAP food groups you can tolerate and in what quantities (i.e. small - large serves of foods). It is not recommended to stay on a Low FODMAP diet long-term, as it is low in fibre and very restrictive. After the reintroduction phase, some will find they can go back to a totally liberalised diet, eating both high and low FODMAP foods. Some however, will find they need to revisit the Low FODMAP diet for a few days at a time if their symptoms become severe again. Over time, you will work out which foods are your 'friends' and which foods - you can only tolerate in small doses.

Booking Information

Fill out the form below. Once we receive it we'll send you a confirmation email. Please check your JUNK email. If the session you've chosen reaches capacity before we process your booking, we will contact you.

This is the ONLY form you need to fill in. You do not need to fill out our practice enrolment form.

Please note that you must be referred to this service by your specialist or GP.

Booking Form

Available Classes

These classes are available online via Zoom (online platform) or in person at our facility.

Class format

If you are attending the session online, it is advisable to use a computer or tablet rather than your mobile phone

The Low FODMAP classes are by referral only.

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