Practical, evidence-led nutrition guides — for every body, everywhere
Three areas, one approach: we take the research that matters and turn it into things you can actually do at your next meal, your next long run, or your next appointment. No fads, no fear-mongering — just plain-spoken guidance from a registered dietitian.
Three areas we go deep on
Each area has its own set of guides — start with the one that fits where you are right now.
Sports & endurance fuelling
What to eat before, during and after training — and how to train your gut to take more on board when sessions get long.
Open the fuelling guides Gut & whole-foodGut health & plant-based eating
The low-FODMAP method done properly, plus genuinely balanced plant-based and gluten-free eating that covers the nutrients that matter.
Open the gut & food guides Medical nutritionNutrition alongside a condition
Honest, careful explainers for diabetes and CGMs, home tube feeding and swallowing support — written to sit beside your care team, never replace it.
Open the medical-nutrition guidesCarbohydrate during endurance exercise
A rough map of how much carbohydrate the gut can use per hour, by session length. The jump to 90 g/hr relies on a glucose-plus-fructose mix (often 2:1), because glucose alone tops out around 60 g/hr — and it takes gut training to get there comfortably.
Often little to none needed; 30 g/hr if working hard
~60 g/hr — a single carb source is fine
Up to 90 g/hr using multiple transportable carbs (glucose + fructose)
Where everyday food meets medical nutrition
Most of what we cover lives happily in the kitchen — a weeknight dinner, a homemade energy bar, a plate built to settle a sensitive gut. But some of our guides sit closer to clinical care, and we think it's important to be upfront about the difference.
If you're managing diabetes with a continuous glucose monitor, feeding through a tube at home, or modifying textures for a swallowing difficulty, these pages are explainers, not prescriptions. They exist to help you understand the why, ask better questions, and feel less alone — always alongside your dietitian, GP or speech and language therapist, never instead of them.
Recipes that put the guidance on a plate
Every principle we write about should survive contact with a real kitchen. A taste of what's in the recipe library — macros are per serving, in grams.
DIY oat & date energy bars
A portable mix of fast and slow carbs for long efforts — easy on the gut, easy on the wallet.
Low-FODMAP weeknight stir-fry
Gut-friendly without being boring — garlic-infused oil does the flavour, no onion required.
High-protein plant bowl
Tofu, lentils and grains built to hit protein and iron — pair with vitamin C to boost absorption.
Before you dive in
Which area should I start with?
Start with whatever's most pressing today. If you're training for an event, the fuelling guides are for you. If your gut is the problem, begin with low-FODMAP or our plant-based and gluten-free pages. If you're navigating a condition, the medical-nutrition guides will help you make sense of it — then bring them to your care team.
Are these guides a substitute for seeing a dietitian?
No, and we'd never pretend otherwise. They're a clear, evidence-led starting point. Anything involving a medical condition, medication, or significant change to how you eat is best done with a registered dietitian or your wider care team who know your full picture.
How current is the information?
We lean on registered-dietetics bodies, peer-reviewed research and recognised frameworks like Monash FODMAP, IDDSI and the ADA — and we revisit pages as the evidence moves. Where the science is still settling, we say so rather than overclaiming.
Not sure where to begin?
Tell us a little about what you're working towards — a race, a calmer gut, a new diagnosis, a fuller plant-based plate — and we'll point you to the right guides. The Dietitian Without Borders team reads every message.