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Low Fodmap Inspiration

Ideas and recipes for a happy, healthy gut

Product Reviews, Reviews · September 1, 2021

My journey with Bio-Kult…

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I have previously worked with Bio-Kult to promote their Advanced Multi-Strain Formulation which contains 14 different strains of live bacteria in one easy-to-take capsule. I initially started taking the product as part of a 9-week programme to see the effects of introducing bacteria on my overall gut health, and I’ve since decided to take Bio-Kult daily as part of the long-term management of my IBS. During the initial 9-week campaign I found that my gut health and wellbeing improved significantly, and I documented this over on my Instagram, take a look at my previous posts here.  

When I finished the 9-week programme, I ran out of Bio-Kult, and I was no longer able to take them daily. This was when I realised how beneficial they really were! I had a sudden increase in the frequency and intensity of flare-ups of my IBS (irritable bowel syndrome) and an overall decline in my gut health and wellbeing. Everyone has a different experience of IBS, but I mainly suffer from alternating constipation and diarrhoea. This can make it really difficult to manage as no two days are the same in terms of symptoms. Flare ups vary for me in terms of cramps and excruciating pain (usually caused by excess wind), nausea, fatigue and severe bloating. Sometimes I have one symptom, sometimes they all come along at once! I’m sure many of you reading this will have been there at some point. While many factors can affect the symptoms IBS, from certain foods, stress, water intake and exercise, one thing that we can all do to improve our gut health is to take a probiotic. Our gut is filled with trillions of microorganisms which support us in digesting our food, but they also affect our immunity, mental health and wellbeing as well as our hormonal balance. Bio-Kult specifically targets the digestive tract with its 14 active strains of bacteria to diversify our gut microbiome, and in simple terms, help us to digest our food. 

I have tried alternative probiotic or bacteria supplements in the past, none of which have had a long-lasting positive effect like I have experienced with Bio-Kult. There are so many out there from drinks to different tablets, and I can honestly say that Bio-Kult are the only ones to have made a real, long-term difference to my overall health and wellbeing. 

For those of us on the low FODMAP diet, it’s useful to know that Bio-Kult are gluten free. They do however contain soya and milk, but the milk is at a level which would not affect those of us with a lactose intolerance. 

Another useful fact about Bio-Kult, is that they are great to travel with! Once we are free of COVID travel restrictions, it’s a relief to know that I can take Bio-Kult wherever I go. There’s no need to freeze or refrigerate them, so it makes it much easier to pack! 

My daily routine now starts with taking one capsule of Bio-Kult before breakfast, which usually consists of a cup of tea (essential!) and fruit with yoghurt, granola or a waffle, depending on what day it is. I then make sure I look after myself by having regular gentle exercise (yoga or walking), drinking lots of water (when I’m not teaching!) and, of course, following a low FODMAP diet. There is no quick fix when it comes to gut health, but I’m so pleased to be supporting my gut with Bio-Kult for a healthier lifestyle. 

If you haven’t tried Bio-Kult yet, I highly recommend it, click here for 20% off your purchase, and use the code ‘Alice 21’.

Thanks for taking the time to read this post, I really hope it helps you on your journey to a happy gut. 

Alice x

This post was written as part of a paid partnership with Bio-Kult. All views are my own. 

Posted In: Product Reviews, Reviews · Tagged: Advanced Multi-Strain Formulation, Bio-Kult, Biokult, Formulation, IBS, Live Bacteria, Managing IBS, Probiotic, Probiotic Review

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Comments

  1. Artie says

    December 8, 2021 at 9:16 am

    Is it wise to take this alongside peppermint capsules? I’ve also been prescribed mebeverin.

    None of these seem to help me at all though at the moment

    Reply

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I'm Alice, a food blogger in the UK. I follow a low FODMAP diet (gluten free, onion free, garlic free and low lactose) for IBS. Check out my latest posts for tips on eating out, product reviews and recipes.

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New blog post! I’ve just shared the recipe for m New blog post! I’ve just shared the recipe for my gluten free Coffee & Walnut Loaf Cake. It’s on my website, lowfodmapinspiration.com. This is such a delicious cake, I absolutely love a slice for elevensies with a cup of tea, and the coffee icing is heavenly! I don’t even drink coffee, but coffee cake just hits differently ☕️ Let me know if you give it a try!
At the weekend I made this warm Loaded Tuna Nicois At the weekend I made this warm Loaded Tuna Nicoise Salad for a tasty lunch. I used lettuce, tenderstem broccoli, green beans, homemade potato wedges in the air fryer, boiled egg, tuna, cheese and a low FODMAP French dressing. The dressing can be found in @marksandspencer. It’s the perfect warming salad for the cold weather we’re having! Let me know if you give it a try! It’s gluten free, low FODMAP, and can easily be made dairy free too. 🥦 🐟 🥚 🥬 🥔
A big veggie breakfast this weekend with a few FOD A big veggie breakfast this weekend with a few FODMAPs to test my tolerance. I had scrambled eggs, button mushrooms (high FODMAP but wanted to try), tomato, spinach, @quorn_uk bacon, @heinz_uk organic baked beans (these don’t contain onion or garlic) and some gluten free toast. It was so so good! And *touch wood* no unwanted symptoms so far 🍳 🍅 🥓 🍞 🌿 I am trying a few more FODMAPs at the moment to add a little variety in my diet with varied success, onion is still an absolute no, but I’m able to tolerate more wheat and a greater variety of vegetables. Are there any particular high FODMAP foods you’ve found you can tolerate? Let me know in the comments.
Quick and easy mild chicken curry using leftover r Quick and easy mild chicken curry using leftover roast chicken. This recipe is over on my blog (I’ll add a link to my story) and it’s so tasty! It doesn’t contain any tomato and takes around 20 minutes to make. This recipe is low FODMAP, gluten free and dairy free. Let me know if you give it a try!
Finishing 2022 with highlights from last week’s Finishing 2022 with highlights from last week’s Christmas dinner. It was the first time hosting for us and cooking for everyone. 
Starter: Mackerel pate with a crevette, ciabatta, mixed leaves and balsamic vinegar. 
Main: Roast turkey crown with roast potatoes, pigs in blankets, ginger & mustard cocktail sausages, carrots, parsnips, green beans, tenderstem broccoli, peas, sprouts, swede and carrot mash, lactose free dauphinoise potatoes and gravy. 
Salmon wellington for the pescatarians. 
Dessert: Gluten free mince pies with cream or @marksandspencer raspberry and vanilla panna cotta. 
Food was from @waitrose, @marksandspencerfoodpr and @sainsburys. Plates are @procookuk and I’ve made an order for more kitchenware from them - I’ll share very soon! 
I hope you all have a lovely evening celebrating, I can’t wait for a cocktail and party food in my pyjamas to see in the new year! 🥂 HNY x
It wouldn’t be Christmas without a tray of glute It wouldn’t be Christmas without a tray of gluten free mince pies. The recipe for these is over on my blog however I used a jar of mincemeat this year to save time! The mincemeat contains high FODMAPs so I have just the one mince pie, I am able to tolerate a small amount. I know Christmas is a really tricky time for following a low FODMAP diet, I make sure I have buscopan in case of a flare up, I take lactase enzymes so I can enjoy the cheeseboard… But most importantly, make sure you relax and enjoy the festivities! I’m cooking this year too so I can make sure I know exactly what I can eat. What festive bakes have you prepared this year? 🎄🦌🎅🏼🤶🏻
A cosy Monday night in, dodging the rain with a @s A cosy Monday night in, dodging the rain with a @scharglutenfreeuk pizza base topped with homemade pizza sauce, Parma ham, mozzarella and basil🍕 Delicious! I’ve been working my way through as many Christmas films as I can do far, what are your favourites? I’ve really enjoyed the classics (Elf, Santa Claus The Movie) but also Love Hard, Holidate and Spirited - although there were a few too many songs for me! Let me know what I should watch next below 🎄🎅🏼🦌⛄️
Festive Gluten Free Nutella Christmas Tree Pastrie Festive Gluten Free Nutella Christmas Tree Pastries. 🎄These were so easy to make and they tasted so good! You just need one pack of ready to roll puff pastry, a jar of @nutellauk, one egg and icing sugar to decorate. I used the leftover pieces of pastry and with a star cutter I made little Christmas tree decorations to place on top ⭐️ I whipped these up for my cousins at the weekend, the perfect dessert after our pizza express takeaway. Let me know if you give these a try.
What’s for dinner tonight? Why not try this low What’s for dinner tonight? Why not try this low FODMAP moussaka made with vegetarian mince. It’s absolutely delicious and there’s plenty of leftovers for lunches too. The recipe is over on my blog (I’ll add a link to my stories). I’ve made this a few times lately as I just love it. Do you have a recipe that you keep coming back to? Let me know in the comments 🍆
Brunch yesterday at @the_orangery_garsonstitchfiel Brunch yesterday at @the_orangery_garsonstitchfield before a wander through the Christmas shop. I went for the poached eggs with avocado and bacon on gluten free toast, with an extra side of halloumi 🍳 🥑 🥓 Delicious food as always and served with a strong pot of decaf tea. Note: 1/4 avocado is low FODMAP so larger portions need to be reintroduced. I’m getting into the full Christmas swing today, we are getting our tree and decorating the house. It’s almost December, and I’m so excited already! Who else is decorating this weekend? 🎅🏼🎄🦌
I visited the Winchester Christmas market at the w I visited the Winchester Christmas market at the weekend and stumbled across a stall filled entirely with gluten free brownies by @thehomemadebrownie! I had to buy some of course, and it was so hard to choose, all the flavours sounded incredible. In the end I went for the Snickers Brownie and the Nutella Blondie. Both were delicious but the snickers brownie was on another level! I just wish I purchased more. Have you ordered from here before? Which were your favourites? Let me know in the comments.
Homemade gluten and lactose free macaroni cheese w Homemade gluten and lactose free macaroni cheese with added veggies. This is the ultimate comfort food on a rainy day. I added peas and broccoli as I love green vegetables with cheese. Broccoli is low FODMAP at 75g and canned peas are low FODMAP at 45g. I made a huge portion tonight so I have leftovers for lunches for the rest of the week. If you’d like to give this a try, the recipe is over on my blog. I’ll share a link in my stories!
New blog post! I’ve just shared the recipe for m New blog post! I’ve just shared the recipe for my low FODMAP moussaka. I’ve made it a few times now and it’s absolutely delicious! I personally use vegetarian mince (@quorn_uk) as I much prefer it, however you could use either. The recipe is available through the link in my bio, or by clicking on the link in my story. Let me know if you give it a try! 🍆
New blog post! I’ve just shared the recipe for m New blog post! I’ve just shared the recipe for my gluten free Old School Cake topped with icing and plenty of sprinkles. It’s over on my blog (link in bio) but I’ll also add a link to my story. Who’s going to be baking this weekend? 🙋🏼‍♀️ Let me know if you give it a try.
I know it’s only Tuesday but half term feels lik I know it’s only Tuesday but half term feels like such a distant memory. I have no idea why but my teaching workload is excessive this year, are there any other teachers out there finding the same? Meals have had to be very quick and easy lately like this oven-roasted salmon with mixed vegetables and egg-fried rice. I fried up peppers, spinach, broccoli and peas with brown rice, then added a dash of soy sauce and an egg as it cooked. It tastes delicious with salmon, and I love a dollop of salad cream with it too! Are there any other salad cream fans out there? 🙋🏼‍♀️ What are your favourite quick and easy meals to cook? Let me know in the comments.
New blog post! The recipe for these Halloween Bat New blog post! The recipe for these Halloween Bat Cupcakes made with gluten and dairy free cookies and cream biscuits is now on my website 🦇 Click on the link in my bio to find it! I really enjoyed making these, it’s especially fun to bake something spooky! The cupcake is a rich chocolate sponge and the icing is cookies and cream flavoured - divine! What are you baking this halloween? 👻🎃🕸🕷
I’ve been trialling a gluten free and low FODMAP I’ve been trialling a gluten free and low FODMAP moussaka with vegetarian mince and I’m so pleased with it. Aubergine is so versatile, it absorbs all of the delicious flavours and I just love the texture! Oh and it’s low FODMAP too! The recipe for this moussaka will be going up on my blog very soon, comment if you’d like it! It’s perfect for the autumnal evenings ahead 🍂
I tried out a new recipe at the weekend… A glute I tried out a new recipe at the weekend… A gluten and dairy free Old School Cake. A light sponge topped with colourful hundreds and thousands. This was such a throwback to make and tasted exactly how I remembered. The next challenge is to make a halloween version! 👻🎃🦇 Let me know if you’d like the recipe in the comments.
Shaksuka for brunch on a sunny Sunday. This is a g Shaksuka for brunch on a sunny Sunday. This is a golden oldie recipe, I shared it on my blog a while ago, but I still enjoy it regularly. I’ll add a link to my stories if you’d like to give it a try. I’d run out of gluten free bread so I served it with a potato waffle - these are so handy to have in the freezer for weekend breakfasts - and it was delicious! What foodie treats are you enjoying this weekend? 🍳🧇🍅
Last week I made this celebration cake for a famil Last week I made this celebration cake for a family member’s birthday. Their favourite colour is green so I decided to make a pastel green buttercream and top it with lots of shiny decor. Simple yet elegant. The inside is a timeless classic Victoria sponge with seedless raspberry jam and buttercream. The cake went down a treat, and I really enjoyed making it! The recipe I used can be found on my blog under ‘celebration drip cake’. I’ll add a link to my stories 🍰
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