70% of People with IBS Respond to THIS!

70% of People with IBS Respond to THIS!
Do you have IBS? Studies show up to 70% of those with IBS respond well to a low-FODMAP diet.

Yeah, weird word, but it means fermentable oligo-, di-, mono-, saccharides and polyols. 

FODMAP’s are sugars and fibers that are in a ton of foods and cause digestive distress in many people. The reaction is, not to the proteins, but the carbs in grains and other foods. The body of many people has difficulty absorbing those carbs, so there is bloating, diarrhea, constipation, gas, pain and IBS.

If you have IBS, why not try a low-FODMAP diet. Don’t worry! It’s designed to be a 2-6 week program where you eliminate high FODMAP foods from your diet to see if your GI symptoms improve. You’ll need a food journal to help you. Many people seek the help of a dietician, but if you’re adventurous, you can try it at home. Here’s a great book to start with.

Here are some foods that are low in FODMAP’s:
  • Fruits: banana, blueberry, cantaloupe & honeydew, cranberry, grape, grapefruit, kiwi, lemon, lime, orange, raspberry, strawberry
  • Veggies: artichoke, bok choy, carrot, celery, ginger, green beans, lettuce, olives, potatoes, pumpkin, red bell pepper, spinach, yellow squash, sweet potato, tomato, zucchini
  • Grains: gluten free products, oats, rice, corn flour
  • Dairy: lactose free milk, oat milk, soy milk, hard cheeses, brie, lactose free yogurt
  • Meats: beef, pork, chicken, fish, eggs

Some things to avoid:
  • Fruits (fructose): apple, mango, pear, canned fruits
  • Veggies (fructans): asparagus, broccoli, brussels sprouts, cabbage, eggplant, garlic, okra, onion, shallot
  • Other (galactans): legumes
  • Sweeteners: fructose, high fructose corn syrup, honey, fruit juices, dried fruit

I’m not a doctor, and I’m not recommending anything for you personally. If this info resonates with you, check with your health care provider to see if it’s a viable option for your needs.


Resources:
FODMAP

Pizza.... Without Tomatoes... Grains.... Dairy.... And Still Tastes Good!

Boy oh boy!

I talk a lot about my sensitivities to grains and dairy. But I don't talk much about my hubby Chuck's sensitivities.

Recently we figured out that the migraines he was getting was from tomatoes πŸ….... so no more chili, pasta and sauce.... and PIZZA πŸ•!

So, I went to work. Started thinking... should I try:
  • roasted red pepper sauce 🌢️
  • fried onion jam πŸ§…
  • pickles πŸ₯’ (just kidding)
And then I searched around for some ideas.... PESTO!!!!! πŸ₯° Pesto!! 

Wait.... pesto has cheese. Dang. πŸ’©

Then I was at my beloved Trader Joe's and they have Vegan Kale Pesto. I've seen it before, but I'm not vegan. Even the word bothers me, since I'm a serious and confirmed carnivore πŸ„πŸ”πŸŸπŸ–. (I totally get it if you are.... some of my best friends are vegan....😏) And, though I can enjoy kale in many ways, the idea of having it on my pizza sounded revolting. 

But, I gave it a try and oh. my. goodness.....

Chuck says it's the most gourmet pizza I've ever made! High praise from him!

Here's how I did it:

Small Crust:
  • 1 Cup Almond Flour (I like this one)
  • 1 Egg, beaten
  • 1 Tablespoon Olive Oil
  • 1/2 Teaspoon Salt
Mix. Roll thin. This was the first time I put it in my Ninja Foodi Air Fryer (go buy one NOW! It looks and works like a toaster oven!) I put it in the air fryer on the wire rack, for 15 minutes on 355 degrees. 

Top with pesto and toppings. I love frying up onions, garlic, and some sort of meat, like Aidell's Chicken Apple Sausage (my fave) and putting it on top. Another option is Trader Joe's Hot Italian Sausage. Yummy and spicy. Then I pop on some almond mozzarella (from Trader Joe's) and pop it back in the Ninja for about 15 minutes more. SSSSooooo so good!!

I must admit I put crushed red pepper flakes on top, ala Shakey's from when I was little. They had shakers of it and I was addicted!

Hope you can make an amazing pizza no matter what your sensitivities!

Need help? Feel free to ask, especially in Thriving With Food Sensitivities Facebook Group. Lots of great advisors there.

My Favorite Paleo Recipes

What is Paleo?

It's a name for how many people with lots of food sensitivities have to eat. I don't eat any grains, dairy or beans. This is an anti-inflammatory diet. And it truly helped me feel tons better. 

Today, I want to point you to some other websites that I think have amazing grain-free, dairy-free recipes.

If you have to go Paleo, this is a great place to start. Danielle has ulcerative colitis in remission through diet. Never has any recipe I've done from her failed! Try the Apple Spice Coffee Cake. Grab her cookbook here.

If you have to be nut free as well, there are options for that on her site.

I strongly recommend trying this out if you have any autoimmune or -itis issues. Many people see great results taking care of their bodies eating whole foods, and reducing processed foods.

What if you suspect you're sensitive to gluten?

Are you trying to discover if you're gluten sensitive? Lookie here now, I know it's hard! I know you feel poopy! but I want you to know one thing:

When I went gluten free, I never heard of it before! I went on a strict candida diet, and anything with wheat was out. I went for 6 months without it, and when I added it back in, I felt terrible. You can read about it here.

I didn't have a clue about food sensitivities. I just knew I felt terrible. I had joint pain like crazy. I was low on energy. I was grumpy, impatient and frustrated. So I know for sure that gluten symptoms are not just in your digestive tract.

You can have rashes, brain fog, hormone issues (Hashimoto's anyone?) And you don't have to have Celiac Disease to feel this way. It's called Non-Celiac Gluten Sensitivity. 

In fact, I've been off gluten for so long that I can't be tested for Celiac at this point. You have to be eating it to test for it.  πŸ˜€  The quickest way to find out is to remove gluten from your diet and see what happens. I say quickest, but it's not the easiest. However, there is good news! There's so much gluten free stuff on the market today that you have substitutions for almost everything (even if they still aren't good for you, you might have some great comfort food!) This is a far cry from where I came. 

I feel better than I did in my 20's and feel blessed to have found out I needed to ditch gluten. If I can do it, so can you! You got this! You can do it. Do it for you and your health! You deserve it. And if you need support and help, I'm here for you!

Gluten Free Baking Hack

So, do you crave that chocolate cake, or those special chocolate chip cookies? Ok, I like chocolate, but it goes to any baked goodie you enjoy. What's holding you back?

  • Past experience with gritty, gooey results
  • Feeling defeated by the gluten free lifestyle
  • Not wanting to bake for yourself
Here's a little hack for you:

Take any baking recipe and replace the all purpose flour with this flour blend. It's a one for one gluten free flour blend. You don't have to change anything else in the recipe. 

Now GO! Make yourself some stuff. And show us your creations in our Thriving With Food Sensitivities Facebook group.

My mom made me an amazing GF cake for my 10th anniversary. Check it out here.

 
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