The Reading: the 3sense Food blog
The FODMAP Elimination Diet, Explained Honestly
Elimination is phase one of three, it runs weeks not years, and finishing it is the point. What the evidence supports, what it costs, and why stopping halfway is the most common mistake.
A Food Diary for IBS You'll Actually Keep
The best IBS food diary is the one that survives week two. What to log (less than you think), what to skip, and how meals and symptoms on one timeline turn guesses into patterns.
Glycemic Index of Bananas: Ripeness Moves the Number
A banana's GI runs from about 42 when firm to about 51 when ripe, and the glycemic load of one medium banana stays moderate either way. What ripeness really does, and what the evidence for it is worth.
FODMAP Reintroduction: The Phase Everyone Skips
Elimination tells you FODMAPs matter. Reintroduction tells you which ones, and at what dose. The structure of a challenge, the test foods for each group, and why one bad day isn't a verdict.
Glycemic Index of Oatmeal: Steel-Cut, Rolled, Instant, Three Different Breakfasts
Steel-cut oats average about 52, rolled porridge in the mid-50s, instant packets around 79. Processing is the whole story, and the load of a real bowl is gentler than the instant number suggests.
Glycemic Index of Pasta: Lower Than You Think, and the Plate Decides
White spaghetti tests around GI 49, lower than wholemeal bread. The published values by type, why the al dente rule is shakier than everyone claims, and the load of a real plate.
Glycemic Index of Rice: The Variety Matters More Than the Color
White rice averages a GI around 73, but basmati sits near 52 — a bigger gap than white vs brown. The published numbers by variety, what cooling does, and the load of a real bowl.
Glycemic Load vs Glycemic Index: The Portion Is the Point
GI describes the food. GL describes your serving. Here's the difference in plain language — and why watermelon is the perfect example of why it matters.
Glycemic Index of Potatoes: Preparation Beats the Potato
Boiled around 73, regular mashed 79, instant mashed 84, and refrigerated overnight down to 49. The potato's GI is mostly a story about what you did to it, with the load per real serving.
How Accurate Are Photo Calorie Counters? Our Honest Answer
A photo can't see the oil in the pan. Where the error actually comes from, what the numbers are worth, and why an editable estimate beats a confident wrong one.
IBS Trigger Foods: Why Yours Aren't Mine
The commonly reported triggers — FODMAPs, fat, caffeine, alcohol, spice, meal size — and why no two IBS trigger lists match. How to move from a borrowed list to your own evidence.
How to Track Calories Without It Taking Over Your Life
Calorie tracking works when it's light enough to keep — and honest about its own error bars. A sustainable method: photo-first logging, weekly reads over daily verdicts, and knowing when to stop.
How Much Protein Per Day? The Honest Ranges
The official minimum is 0.8 g per kg of body weight; active people generally do better between 1.2 and 2.0 g/kg. Where the ranges come from, how to translate them into meals, and how much the per-meal advice is really worth.
Is Garlic High FODMAP? Yes — and the Dose Still Decides
Garlic is one of the most concentrated fructan sources in the kitchen, which is why it shows up in so many IBS stories. What that actually means per clove, and the honest workarounds.
Is Onion Low FODMAP? (No — Here's the Workaround)
Onion is fructan-dense, has no useful low-FODMAP serving, and hides in stock, seasoning and 'spices' on half the labels in the shop. What to read for, and what actually replaces it.
Is Sourdough Low FODMAP? It Depends on the Flour
Long fermentation really does destroy fructans — but Monash still classes wheat and rye sourdough as high FODMAP. The flours that pass, the serving that's actually published, and why the loaf in your shop probably doesn't qualify.
What Is Glycemic Load? The 60-Second Version
Glycemic load is glycemic index multiplied by the carbohydrate actually on your plate. One formula, the per-serving thresholds that hold up, two worked examples, and the daily figures that turn out to have no source.
How Much Protein Is in an Egg? Fewer Grams Than You Think
A large egg holds about 6 grams of protein — solid, complete, but smaller than most people assume. Where it sits in the egg, how cooking changes nothing, and what your omelette actually adds up to.
Net Carbs vs Total Carbs: What the Label Is Actually Telling You
Net carbs are total carbohydrates minus fiber (and some sugar alcohols) — but US and EU labels count differently, which is where most of the confusion starts. The arithmetic, the label trap, and when net carbs matter.
What Are FODMAPs? A Plain-Language Guide
FODMAPs are a family of small carbohydrates that ferment in the gut and can trigger IBS symptoms. What the acronym means, why the dose matters more than the food, and what a sensible first step looks like.
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