Your Complete Low-FODMAP Shopping List

Your Complete Low-FODMAP Shopping List

If you have irritable bowel syndrome (IBS), you may have been told to follow a low-FODMAP diet. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These carbohydrates are not digested by humans and instead enter the colon whole, where they are fermented by your gut bacteria. This can produce IBS symptoms like gas, bloating, and diarrhea.

If you’ve been told to follow a low FODMAP diet, you may be feeling a little lost. If so, you’re in the right place. We’ve developed a complete low-FODMAP shopping list that you can use to meal plan and guide your next trip to the grocery store. Read on to learn about low-FODMAP options available to you.

Low-FODMAP Shopping List

Below, you’ll find low-FODMAP staples divided into categories. Keep in mind that some foods are only low-FODMAP in the indicated serving sizes; eat more than that, and the food becomes high-FODMAP.

All information regarding the FODMAP content of foods was obtained from the Monash FODMAP app. Always check the app for the most up-to-date information, as they often re-test the FODMAP content of foods.

Animal-Based Proteins

Most meat is low-FODMAP, with the exception of meat marinated with high-FODMAP ingredients (like onion and garlic).

While meat is not required to meet your protein intake, many plant-based protein sources are also high in FODMAPs. Here are some animal-based proteins to include on your low-FODMAP shopping list:

  • Chicken breast or thighs.
  • Turkey breast or thighs.
  • Beef (choose lean cuts like sirloin, tenderloin, or flank to reduce saturated fat content).
  • Pork (choose lean cuts like tenderloin or loin chop to reduce saturated fat content).
  • Fish, like salmon, tuna, cod, or sole.
  • Shrimp.
  • Eggs.

Plant-Based Proteins

While many plant-based proteins are high in FODMAPs, you can include a few, provided you stick to the recommended serving sizes. Here are some plant-based proteins to include on your low-FODMAP shopping list:

  • Canned lentils (1/4 cup).
  • Canned chickpeas (1/4 cup).
  • Firm tofu.
  • Tempeh.

Dairy and Alternatives

Many dairy products, like milk and yogurt, contain lactose. Fortunately, some dairy foods, like hard cheeses, do not contain much lactose. Plus, lactose-free milk, yogurt, and plant-based milk are available. You can learn more about which foods contain lactose on the guest blog Keren wrote for the Canadian Digestive Health Foundation.

Here are some dairy and alternatives to include on your low-FODMAP shopping list:

  • Lactose-free milk.
  • Lactose-free yogurt.
  • Low-lactose cheeses, such as cheddar, mozzarella, Parmesan, and Swiss.
  • Almond milk (low in protein).
  • Rice milk (low in protein).

Fruits

While many fruits are high in FODMAPs, you can still include a variety of fruits in your low-FODMAP shopping list.

  • Bananas (the greener they are, the fewer FODMAPs they have).
  • Blueberries.
  • Strawberries (up to 5 medium).
  • Kiwi.
  • Oranges.
  • Pineapple (1 cup).
  • Raspberries (1/3 of a cup).
  • Cantaloupe (3/4 of a cup).
  • Dragon fruit.
  • Papaya.

Vegetables

There are many low-FODMAP vegetables to choose from. In some cases, you’ll need to stick to a specific portion size, but in other cases, you can eat as much as you want. Vegetables are particularly important if you’re following a Mediterranean diet. Sometimes, it can feel hard to follow the Mediterranean diet while also eating low FODMAP, but it is possible. Here are some vegetables to add to your low-FODMAP shopping list.

  • Green bell peppers (1/2 a cup).
  • Red and orange bell peppers (1/4 of a cup).
  • Lettuce.
  • Green beans (15 beans).
  • Bok choy (1 cup).
  • Broccoli (heads only).
  • Carrots.
  • Cucumbers.
  • Chinese cabbage.
  • Red or white cabbage (3/4 of a cup).
  • Collard greens.
  • Canned corn (drained and rinsed).
  • Daikon (1/2 a cup).
  • Edamame (1/2 a cup).
  • Eggplant (1 cup).
  • Canned mushrooms (drained and rinsed).
  • Oyster mushrooms.
  • Parsnip.
  • Potatoes.
  • Radishes.
  • Spaghetti squash (half a cup).
  • Spinach.
  • Swiss chard.

Grains

Whole grains are an important source of low-FODMAP fiber. Plus, gluten-free grains like oats and quinoa can make a delicious low-FODMAP breakfast. Here are some low-FODMAP grains to include on your shopping list:

  • Quinoa.
  • Brown rice.
  • Oats.
  • Polenta.
  • Buckwheat.
  • Gluten-free bread.
  • Gluten-free pasta.
  • Spelt sourdough bread (traditionally leavened).
  • Millet.
  • Rice noodles.

Nuts and Seeds

Nuts and seeds can be a satisfying snack thanks to their protein, fiber, and healthy fat content. Here are some nuts and seeds to include on your low-FODMAP shopping list.

  • Chestnuts.
  • Almonds (10 nuts).
  • Hazelnuts (24 nuts).
  • Macadamia nuts.
  • Peanuts.
  • Peanut butter.
  • Pecans.
  • Pine nuts.
  • Walnuts (15 nut halves).
  • Chia seeds.
  • Hemp seeds.
  • Flaxseeds (1 tablespoon).
  • Pumpkin seeds.
  • Sesame seeds.
  • Sunflower seeds.

Snacks

When choosing low-FODMAP snacks, look for high-FODMAP ingredients like onion, garlic, and high-fructose corn syrup and make sure to avoid these foods if you’re on the low-FODMAP diet.

  • Rice cakes.
  • Corn tortilla chips.
  • Dark chocolate.
  • Air-popped popcorn.
  • Gluten-free crackers.

Condiments

Check your condiments for high-FODMAP ingredients such as onion and garlic.

  • Olive oil.
  • Vinegar (balsamic, white, red wine).
  • Soy sauce (avoid if it was made using wheat).
  • Mustard.
  • Mayonnaise.
  • Ketchup.
  • Maple syrup.

Herbs and Spices

Herbs and spices are a great way to add flavour to your meals. Here are some low-FODMAP herbs and spices to try.

  • Fresh herbs, such as parsley, basil, cilantro, and thyme.
  • Dried herbs and spices, such as oregano, paprika, turmeric, and cinnamon.
  • Salt.
  • Pepper.
  • Asafoetida (this is an Indian spice that has a garlicky flavour – perfect for when you’re following the low-FODMAP diet and can’t eat garlic. But be careful – a little goes a long way!).

Beverages

Watch out for high-FODMAP ingredients, such as honey, chicory root extract, chamomile, and high-FODMAP fruits (like apple and pear). If you’re interested in learning which types of alcohol are okay to have on the low-FODMAP diet, check out my blog post about low-FODMAP alcohol.

  • Water.
  • Green tea.
  • Peppermint tea.
  • Ginger tea.
  • Rooibos tea.
  • Licorice tea.
  • Black tea.
  • Coffee (keep in mind that coffee can send even those without IBS running for the bathroom).

Low-FODMAP Label Reading

When reading labels for FODMAPs, serving size matters. Some foods are low FODMAP in small servings but high FODMAP in larger portions. Pay attention to the serving size on the label and compare it to low-FODMAP portion sizes.

When reading ingredient lists, the most abundant ingredients are listed first.

Here’s an example: 

On this ingredient label, oats are the first ingredient, so they are present in the highest amount. If a high-FODMAP ingredient is listed first, there’s a good chance the portion size is high enough that it’s a high-FODMAP food. If, however, the ingredient is towards the end of the list, the portion size may be small enough that you can tolerate it. 

In this example, several high-FODMAP ingredients (the ones highlighted in pink) are listed. Even though they aren’t at the beginning of the list, the fact that there are three of them means that, cumulatively, this food item is likely high FODMAP and should be avoided during the elimination phase of the low-FODMAP diet.

Exceptions to this rule include onion, garlic, and inulin (a type of fiber). Even if these ingredients are towards the end of the ingredient list, it’s best to avoid them, as they can cause symptoms even at low doses.

Examples of Ingredients to Avoid

  • Sweeteners: High-fructose corn syrup, honey, agave syrup, sorbitol, mannitol, xylitol, maltitol.
  • Vegetables: Onion, garlic, cauliflower, asparagus, mushrooms.
  • Fruits: Apple, pear, peach, apricot, mango, watermelon.
  • Grains: Wheat, rye, barley.
  • Legumes: Black beans, kidney beans.
  • Dairy: Milk solids, lactose.
  • Other additives: Inulin, chicory root, fructo-oligosaccharides (FOS), natural flavours.

Final Thoughts

Hopefully, this low-FODMAP shopping list will relieve some of the stress associated with following the low-FODMAP diet. It’s much easier to cook at home than to eat out low FODMAP, so having a shopping list filled with low-FODMAP staples is important.Low-FODMAP diet not working for you? There are many potential reasons, and it’s best to discuss them with a healthcare provider who is well-versed in the low-FODMAP diet. Keren is a dietitian with years of experience working with people with IBS. Click here to book a complimentary 15-minute discovery call to see if you’d be a good fit to work together.

Frequently Asked Questions

Yes, cucumber is low-FODMAP. At a five-cup serving size, cucumber has a moderate amount of fructose, but since most people will not eat this much cucumber in one sitting, it can be considered a low-FODMAP food that can be eaten freely on the low-FODMAP diet.
Yes, edamame is low-FODMAP at a serving size of half a cup. At a serving size of one and a quarter cups, edamame contains a moderate amount of fructans.
Flaxseed is low-FODMAP at a serving size of one tablespoon. Flaxseeds contain a high amount of galacto-oligosaccharides (GOS) at a serving size of two tablespoons.
Working With a Gut Health Dietitian: Everything You Need to Know

Working With a Gut Health Dietitian: Everything You Need to Know

If you’re living with irritable bowel syndrome (IBS), you’ve probably tried a lot of different things to find relief. While some people find success trying things on their own, the journey is often a lot easier if you work with the guidance of a gut health professional.

 

That’s where a gut health dietitian comes in. As experts in nutritional science, a gut health dietitian can help you tell fact from fiction when it comes to IBS management. In this blog post, we’ll explore the role of a gut health dietitian, what an appointment with one looks like, and provide you with a checklist of questions to ensure you find the right gut health dietitian for your needs.

 

What is a Gut Health Dietitian?

A gut health dietitian is a specialized health professional dedicated to helping people with gastrointestinal (GI) issues like IBS. As experts in their field, they go the extra mile by attending gut health conferences, investing personal time and resources in staying abreast of the latest research, and regularly collaborating with other gut health dietitians and gastroenterologists.

 

Personalized Approach to Care

A gut health dietitian understands the uniqueness of each person’s gut health and IBS journey. By recognizing that each person’s experience differs, they can tailor their recommendations to suit your specific needs.

Expertise in Meal Planning

Meal planning can be complex and time-consuming for people with GI issues like IBS. This is especially true of adding the correct types of fibre to your diet. A gut health dietitian recognizes that not all fibres are created equal and can have different effects depending on what symptoms you’re trying to manage.

 

Gut health dietitians are equipped to create meal plans that align with your individual requirements and will teach you meal planning fundamentals so you can create your own meal plans once you’ve finished working together.

 

Holistic Understanding of Gut Health

While the physical aspect of IBS is important, that’s not the only factor that needs to be considered when developing an IBS treatment plan. Gut health dietitians delve deep into your history, including trauma, medical background, medications, and supplements.

 

They understand that the gut is an interconnected set of organs that psychological and lifestyle factors can influence. By teaching you about the gut-brain axis, they can help you develop a more holistic understanding of gut health.

 

Focus on Quality of Life

Gut health dietitians are genuinely interested in your overall well-being, not just your IBS symptoms. They recognize and acknowledge the impact of IBS on your quality of life and help you work towards improving it.

 

Practical Tools

There’s a lot of information about IBS available, and it can be hard to know what to believe. Gut health dietitians go beyond just providing you with information – they will guide you through making diet and lifestyle changes, helping you navigate the challenges of managing IBS symptoms.

 

What Does an Appointment with a Gut Health Dietitian Look Like?

While an appointment with a gut health dietitian will be different for everyone, there are some common components to be aware of.

Discovery Call

Working with a gut health dietitian often begins with a discovery call. This allows you to ask questions and decide if the dietitian is the right fit for your needs. It’s an opportunity to build a relationship and confidence before investing further time and money. This is especially important for people with IBS who have likely seen many healthcare professionals in their lifetime.

 

Initial Assessment

The initial assessment is a holistic exploration of your health history. It looks at several components of health, including:

  • Medical history
  • Nutrition
  • Medications
  • Supplements
  • Alternative treatments
  • Trauma history
  • Social factors
  • Overall lifestyle
  • Psychological history

 

The initial assessment aims to determine the root cause and gain a comprehensive understanding of your unique IBS situation.

 

Following the assessment, your gut health dietitian will review available IBS management options, ensuring you are well informed and involved in decision-making. If your dietitian determines that the low-FODMAP diet may be beneficial for you, she will teach you the necessary skills to implement it effectively.

 

Follow-Ups

In follow-up appointments, you and your gut health dietitian will review the diet and lifestyle changes you’ve made and evaluate which ones are working and which ones aren’t.

 

If you’re following the low-FODMAP diet, follow-up sessions will track your progress and systematically add FODMAPs back into your diet to determine your individual food triggers. If the low-FODMAP diet is not working for you, your dietitian will help devise alternative strategies for managing your IBS symptoms.

 

Will My Dietitian Give Me a Meal Plan?

Clients can expect to receive access to a templated meal planner and a digital meal planner with a variety of IBS-friendly recipes. While these resources are available to all clients, custom meal plans tailored to individual needs are typically “add-ons” with an additional fee due to the extra care and attention required to develop them.

 

Your gut health dietitian will not simply provide a meal plan and send you on your way. They will support you in making necessary dietary adjustments, guiding you through the process rather than leaving you to navigate it alone.

 

What Kind of Questions Should You Ask Your Dietitian?

When you’re deciding which gut health dietitian to see, you probably have a lot of questions. Here are some important questions to ask to get a feel for what a dietitian can offer:

  • Credentials. Inquire about their professional qualifications and credentials.
  • Experience in Treating IBS. Ask about their specific experience in treating people with IBS.
  • Approach to Food and Symptom Tracking. Find out if they will review your food and symptom diary for a more personalized approach.
  • Knowledge of Probiotics and Supplements. Assess their familiarity with probiotics and supplements relevant to gut health.
  • Training in the Low-FODMAP Diet. Check if they have specialized training in the low-FODMAP diet. For example, have they taken the Monash FODMAP training course?
  • Extra Training in Gut Health. Inquire about any additional training or specialization in gut health.
  • Flexibility in Recommendations. Understand if their advice is rigid or if the treatment plan has options and flexibility.
  • Insurance and Payment. Clarify whether they accept insurance and discuss payment arrangements.
  • Access Between Appointments. Ask about the availability of support or guidance between scheduled appointments, such as email support.
  • Appointment Length: Understand the length of appointments to manage expectations.
  • Expected Level of Accountability. Discuss the level of accountability they expect from clients when implementing the recommended changes.
  • Privacy. Ensure you are comfortable with the privacy measures to safeguard your personal information.

List of questions to ask your gut health dietitian

Final Thoughts

Working with a gut health dietitian can be an extremely positive and rewarding experience. They offer personalized advice and guidance with practical tools to navigate the complexities of managing IBS symptoms.

 

By understanding their role, the appointment process, and the questions to ask, you can make informed decisions on your journey to improved gut health. Remember, it’s not just about finding any healthcare professional; it’s about finding the right partner who sees you as a whole person and is committed to enhancing your overall well-being.

 

Interested in learning more about what a gut health dietitian can offer? Click here to book a complimentary 15-minute discovery call with Keren to learn how she can help you improve your gut health.

15 Low FODMAP Breakfast Ideas for Better Digestion

15 Low FODMAP Breakfast Ideas for Better Digestion

If you’re living with irritable bowel syndrome (IBS), you may have heard of the low FODMAP diet. This evidence-based therapeutic diet is designed to help you get relief from common IBS symptoms like gas, bloating, constipation, and diarrhea.

 

While beneficial, the low FODMAP diet isn’t without its challenges. There are many low FODMAP guides, from eating out low-FODMAP to following the Mediterranean diet while eating low FODMAP. But what about breakfast? This meal is often overlooked when planning low FODMAP meals.

 

Keep reading to learn the basics of the low FODMAP diet, plus 15 get easy low FODMAP breakfast ideas.

 

Understanding FODMAPs

If you’re new to the low FODMAP diet, you may wonder what “FODMAPs” means. FODMAPs is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. That’s a fancy way of saying carbohydrates that are fermented and pull water into the gut. But why does this matter for people with IBS?

 

When FODMAPs get fermented by your gut bacteria, they produce gas. For people without IBS, this isn’t a big deal. But people with IBS have what’s called visceral hypersensitivity. This means that the nerves in your gut are a lot more sensitive. When gas is produced in the gut, it can trigger feelings of pain due to extra-sensitive nerves.

 

FODMAPs can also cause other bowel issues, like diarrhea. They do this because the undigested carbohydrates pull water into the bowel, making the stool more liquid.

 

That’s where the low FODMAP diet comes in. The low FODMAP diet consists of three distinct phases:

  • Elimination.
  • Reintroduction.
  • Maintenance.


During the elimination phase, which typically lasts two to six weeks, you eliminate all high FODMAP foods and replace them with low FODMAP alternatives. This helps many people get their symptoms under control.

 

Once your symptoms are under control, you move on to the reintroduction phase. This phase is a systematic approach to helping you determine your specific food triggers. One could argue that this is the most important phase of the low FODMAP diet because it’s all about making your diet the least restrictive possible while allowing for symptom management.

 

Once you’ve determined which types of FODMAPs trigger your symptoms, you move on to the maintenance phase. During this phase, you continue to avoid the high FODMAP foods that triggered your symptoms while including the high and moderate FODMAP foods that didn’t trigger your symptoms.

 

The low FODMAP diet can be overwhelming, which is why I recommend working with a registered dietitian who has experience counselling people on the low FODMAP diet.

 

Low FODMAP Breakfast Ideas

Are you stuck for low FODMAP breakfast ideas? Here are 15 low FODMAP options to get you started. As a bonus, many of these low FODMAP breakfast ideas are high fiber options to keep your gut microbiota happy. 

Vegetable Omelet

Servings: 1

Time: 15 minutes

Ingredients:

  • 2 eggs
  • 1 tbsp coconut milk (or alternative)
  • ⅛ tsp curry powder
  • ⅓ cup red bell peppers, sliced thinly
  • ⅓ cup zucchini, sliced thinly into half-moons
  • 1 cup spinach, chopped
  • 1 tbsp coconut oil

Directions:

  1. Slice pepper and zucchini.
  2. Whisk eggs, coconut milk, and curry powder.
  3. Warm oil in a non-stick skillet over medium heat. Sauté peppers and zucchini until softened.
  4. Add spinach and sauté until soft, about 1 minute.
  5. Remove vegetables from the skillet. Pour in the whisked egg mixture.
  6. Cook egg gently until no liquid remains on top.
  7. Add vegetables and flip one side over to form an omelet.
  8. Transfer to a plate.

Quinoa Yogurt Parfait

Servings: 2

Time: 30 minutes

Ingredients:

  • ¾ cup cooked quinoa, frozen and defrosted
  • 1 cup plain lactose-free yogurt
  • ½ cup blueberries
  • ½ cup raspberries
  • 1 tbsp maple syrup

Directions:

  1. Cook or defrost quinoa according to package directions.
  2. Place quinoa in the bottom of four glasses or jars.
  3. Top with yogurt.
  4. Drizzle with maple syrup and top with berries.
  5. Can be stored in the fridge for up to 2 days.

Pineapple Wild Blueberry Quinoa Bowl with Cardamom

Servings: 2

Time: 30 minutes

Ingredients:

  • ½ cup quinoa (1 cup cooked)
  • 1 cup oat milk, unsweetened
  • 2 cups pineapple, chopped
  • ½ cup wild blueberries, defrosted
  • ¼ cup coconut, unsweetened, shredded
  • ¼ tsp ground cardamom
  • ⅛ tsp ground nutmeg

Directions:

  1. Prep quinoa according to package directions (½ cup quinoa to 1 cup water).
  2. Chop pineapple.
  3. Defrost wild blueberries. Leave in the fridge overnight or microwave for 1 minute.
  4. Place quinoa, oat milk, cardamom, and nutmeg in a bowl. Stir to combine. Divide between 2 bowls.
  5. Top with blueberries, coconut, and pineapple.

Macadamia Almond Coconut Kiwi Quinoa Breakfast Bowl

Servings: 1

Time: 20 minutes

Ingredients:

  • ½ cup quinoa, cooked
  • ½ cup unsweetened almond milk
  • 1 tsp maple syrup
  • 1 tsp chia seeds
  • 1 kiwi, peeled and chopped
  • 2 tbsp macadamia nuts, roasted and unsalted, chopped
  • 1 tbsp toasted coconut

Directions:

  1. Rinse quinoa in a fine mesh sieve under cool water until the water runs clear.
  2. Place the quinoa and the appropriate amount of water (1 part quinoa to 2.5 parts water for a mushy texture, 1 part quinoa to 2 parts water for a slightly chewy texture) in a saucepan over medium-high heat and bring to a boil.
  3. Once boiling, reduce heat to a simmer and cover the pot. Simmer until all water is absorbed and quinoa is tender (about 15 minutes).
  4. Remove from heat and fluff with a fork.
  5. In a bowl, combine quinoa, almond milk, maple syrup, and chia seeds.
  6. Garnish with kiwi, macadamia nuts, and toasted coconut.

Buckwheat Overnight Cereal

Servings: 2

Time: 15 minutes prep, 5 hours resting in the refrigerator

Ingredients:

  • 1 cup buckwheat
  • 1 ½ cups vanilla rice milk (or other low-FODMAP alternative)
  • 2 tbsp gluten-free rolled oats
  • 1 tbsp chia seeds
  • ½ tsp cinnamon
  • 1 tsp maple syrup

Directions:

  1. Place all ingredients in a mason jar and shake vigorously. Let stand for 10 minutes. Shake again, then store in the refrigerator overnight. Stir in the morning and add low-FODMAP fruit like kiwi or unripe banana.
  2. This recipe can be made with all oatmeal if you prefer. Simply eliminate the buckwheat and add 1 cup more oats.

Broccoli Bacon Cheddar Frittata

Servings: 6

Time: 20 minutes

Ingredients:

  • 1 tbsp olive oil
  • 1 cup broccoli, chopped
  • 3 bacon strips, uncured, chopped
  • 6 eggs
  • ¼ cup milk, lactose-free or a non-dairy low-FODMAP alternative
  • ½ cup cheddar cheese, shredded

Directions:

  1. Preheat the oven to 375oF.
  2. Heat olive oil in a cast iron skillet over medium heat.
  3. Add broccoli, season with salt and pepper and cook until bright green (about 1-2 minutes).
  4. Add bacon and cook for 1 more minute.
  5. Whisk the eggs, milk, and cheese in a medium bowl until well combined. Pour into the cast iron skillet and stir to mix with the broccoli. Cook for 1-2 minutes, stirring constantly.
  6. Transfer the skillet to the oven and bake for 10 minutes or until the top is set.

Simple Spinach Tofu Scramble

Servings: 2

Time: 30 minutes

Ingredients:

  • ½ cup red bell pepper, diced
  • 6 scallions, green tops only, chopped
  • 1 lb tofu, extra firm, drained and crumbled
  • 3 cups spinach, chopped
  • ½ cup basil, chopped
  • 1 tsp cumin, ground
  • ½ tsp turmeric

Directions:

  1. Dice pepper and chop spinach.
  2. Drain and crumble tofu.
  3. In a bowl, add crumbled tofu and spices. Massage until spices are well incorporated. Set aside.
  4. Spray sauté pan lightly with oil. Add peppers and scallion greens. Sauté until soft. Add tofu and sauté until warmed through, about 5 minutes.
  5. Add spinach and basil to the pan and season with salt to taste.

Quick Vegetable Hash

Servings: 2

Time: 30 minutes

Ingredients:

  • 6 scallions, green tops only, chopped
  • 4 carrots, peeled and grated
  • 6 cherry tomatoes, halved
  • 4 cups kale, spines removed and shredded
  • 2 tbsp olive oil, garlic-infused
  • Salt
  • Pepper

Directions:

  1. Chop scallion tops.
  2. Peel and shred carrots.
  3. Halve tomatoes.
  4. Remove spines from kale and shred the leaves.
  5. Add oil to the pan and cook scallions and tomatoes until soft. Add carrots and kale and sauté until kale wilts.
  6. Season with salt and pepper to taste.

Chocolate Cinnamon Muffins

Servings: 5

Time: 30 minutes

Ingredients:

  • ¾ cup quick-cooking, gluten-free oats
  • ¼ cup tapioca flour
  • ½ tsp baking soda
  • ½ tsp baking powder
  • 1 tsp cinnamon
  • ¼ cup cocoa powder, unsweetened
  • ½ tsp salt
  • ½ banana, yellow, not brown
  • 2 eggs
  • ¼ cup peanut butter (or low FODMAP alternative)
  • 2 tsp vanilla extract
  • 2 tbsp maple syrup
  • ¼ cup dark chocolate chips, dairy-free

Directions:

  1. Preheat oven to 350oF.
  2. Spray muffin tins with cooking oil.
  3. Whisk together dry ingredients (oats through salt).
  4. Add wet ingredients (banana through maple syrup) to the blender and process until smooth and creamy.
  5. Make a well in the dry ingredients and add wet ingredients, stirring until just combined. Stir in chocolate chips.
  6. Using a small ice cream scoop or two spoons, place batter in a muffin tin, each ¾ full.
  7. Bake for 5-8 minutes for minis and 10-12 minutes for regular. Tops will spring back when lightly touched.
  8. Remove from muffin tin to cool for 2 minutes.
  9. Freeze leftovers.

Scrambled Eggs with Smoked Salmon

Servings: 6

Time: 15 minutes

Ingredients:

  • 8 oz smoked salmon, sliced
  • 12 eggs
  • 2 tbsp olive oil
  • 2 tbsp chives, fresh, finely chopped
  • Salt, to taste
  • Pepper, to taste

Directions:

  1. Chop the salmon into very small pieces.
  2. Whisk eggs. Add ½ of the chopped chives and season with salt and pepper.
  3. Heat olive oil in a large skillet, add eggs and scramble.
  4. When eggs have come together but remain wet, stir in chopped salmon.
  5. Remove the skillet from heat and garnish with the remaining chives. Serve immediately.

Blueberry Spinach Low FODMAP Smoothie Bowl

Servings: 2

Time: 5 minutes

Ingredients:

  • 1 cup blueberries, frozen
  • ½ banana, frozen
  • 1 cup spinach
  • 2 scoops vanilla protein powder, low FODMAP
  • 1 tbsp chia seeds
  • 1 cup water, plus additional as needed

Directions:

  1. Place all ingredients in a blender and blend until smooth.
  2. If you want a smoothie rather than a smoothie bowl, simply add more water.

Green Low FODMAP Smoothie

Servings: 1

Time: 15 minutes

Ingredients:

  • 1 cup romaine lettuce, chopped
  • ½ cup pineapple, chopped
  • 1 ginger, fresh, peeled and chopped (for 1 tbsp)
  • 1 cup cucumber, peeled and sliced
  • 2 cups water
  • 2 kiwis, peeled and chopped
  • 2 tbsp parsley, chopped
  • Stevia, to taste

Directions:

  1. Chop romaine lettuce leaves.
  2. Chop pineapple.
  3. Peel and chop ginger.
  4. Peel and chop cucumber.
  5. Peel and chop kiwis.
  6. Place all ingredients in a blender and blend until smooth.
  7. Add stevia to sweeten to taste.

Peanut Butter Hemp Bites

Servings: 8

Time: 15 minutes

Ingredients:

  • 1 cup quick-cooking, gluten-free oats
  • ½ cup peanut butter
  • ¼ cup hemp seeds
  • ⅓ cup maple syrup

Directions:

  1. Mix all ingredients in a medium-sized mixing bowl.
  2. Roll the mixture into bite-sized (1-inch) balls.
  3. Enjoy immediately or store in the fridge for up to 10 days.

Beauty Greens Low FODMAP Smoothie

Servings: 2

Time: 15 minutes

Ingredients:

  • 1 cup papaya, peeled and chopped.
  • 2 kiwis, peeled and chopped
  • 12 seedless grapes
  • 1 cucumber, medium, chopped
  • 1 tbsp ginger, peeled and chopped
  • ½ lime, peeled
  • 1 cup spinach
  • 4 sprigs fresh parsley
  • 1 ½ cups water

Directions:

  1. Peel and chop all fruits and vegetables.
  2. Add all ingredients to a blender and blend until smooth.

Buckwheat Maple Pecan Granola

Servings: 8

Time: 45 minutes

Ingredients:

  • 1 cup buckwheat groats
  • 2 cups gluten-free oats
  • ½ cup pumpkin seeds (pepitas)
  • ½ cup raw pecans, chopped
  • ¼ tsp nutmeg, ground
  • ¼ tsp ginger, ground
  • ½ tsp cinnamon
  • ⅓ cup coconut oil
  • ⅓ cup maple syrup
  • 1 tsp vanilla extract
  • ½ tsp salt, to taste

Directions:

  1. Preheat the oven to 325oF and line a baking sheet with parchment paper.
  2. Chop pecans.
  3. Add all dry ingredients to a large mixing bowl. Stir well.
  4. In a small bowl, whisk together coconut oil, maple syrup, and vanilla extract. Pour over dry ingredients and toss to coat. Season with salt to taste.
  5. Spread the mixture out onto a cookie sheet lined with parchment paper. Bake for 30-35 minutes, stirring occasionally until lightly browned. Watch carefully so the nuts don’t burn.
  6. Allow to cool on the cookie sheet before transferring to a storage container.

low fodmap breakfast ideas infographic with breakfast food pictures

Tips for Incorporating a Low FODMAP Breakfast Into Your Routine

Mornings are often rushed, and having a low FODMAP breakfast is often the last thing on a person’s mind. Luckily, there are some tips and tricks you can use to make incorporating a low FODMAP breakfast into your routine easier.

 

Plan and Prepare Ahead of Time

Planning ahead is arguably the most helpful thing you can do to ensure you eat breakfast. This could look like meal planning on the weekend and having all the ingredients you need ready to go in the morning.

 

Alternatively, you could prepare your low FODMAP breakfast beforehand, so you only need to grab it and go. Some breakfast options that work well as grab-and-go breakfasts include:

  • Quinoa yogurt parfait.
  • Buckwheat overnight cereal.
  • Chocolate cinnamon muffins.
  • Peanut butter hemp bites.
  • Buckwheat maple pecan granola.

 

Read Food Labels Carefully

Another important tip is to read food labels carefully and check for hidden high FODMAP ingredients. Some products that may seem low FODMAP could contain high FODMAP ingredients. For example, some gluten-free bagels are seasoned with onion or garlic powder. Check the ingredient list to be sure your low FODMAP choice is truly low FODMAP.

 

Use the Monash FODMAP App

The Monash University Low FODMAP app is your best friend when it comes to planning and sticking to the low FODMAP diet. Many foods become high FODMAP beyond a certain portion size (for example, strawberries, which are low FODMAP up to a serving size of five strawberries). Be mindful of portion sizes when planning your low FODMAP breakfast to ensure you don’t accidentally eat high FODMAP portions.

 

Final Thoughts

Starting your day with a low FODMAP breakfast is an important part of managing your symptoms of IBS if you’re on the elimination phase of the low FODMAP diet. But remember – the low-FODMAP diet isn’t forever, and you should eventually move to the reintroduction phase once your symptoms are well-managed.

 

Low FODMAP diet not working? Consider working with a registered dietitian who can help you navigate the ins and outs of the low FODMAP diet. Keren is Monash FODMAP-trained and has years of experience helping people manage their IBS. Click here to book a complimentary 15-minute call to connect with Keren and learn about working together.

Eating Disorders and IBS: What’s the Connection?

Eating Disorders and IBS: What’s the Connection?

There has been a growing awareness of the relationship between eating disorders and IBS in recent years. While the two conditions may seem unrelated at first glance, a closer look reveals a connection that impacts both physical and mental health.

 

In this blog post, we’ll explore the complex interplay between eating disorders and IBS, exploring how they can influence each other and providing tips for how to manage these two challenging conditions.

 

Understanding Eating Disorders

Eating disorders are serious mental health conditions that affect millions of people worldwide. In Canada alone, almost one million people are living with a diagnosable eating disorder. Plus, millions more are struggling with their relationship with food and a preoccupation with weight.

 

Eating disorders don’t discriminate. They can affect people of all ages, genders, classes, races, ethnicities, and abilities. Eating disorders are not a choice. Many factors can contribute to their development, including genetics, mental health, and cultural factors related to food and what kind of body types are deemed desirable.

 

Common eating disorders include anorexia nervosa, bulimia nervosa, and binge-eating disorder. These eating disorders are characterized by unhealthy relationships with food, body image, and eating habits. You can’t always tell if someone has an eating disorder. Many people who have eating disorders look healthy but may in fact be very ill.

 

The Impact of Eating Disorders on the Gut

Studies have shown that people with eating disorders often experience gastrointestinal (GI) symptoms like bloating, constipation, and diarrhea. In fact, up to 90 percent of people with anorexia or bulimia have functional GI symptoms. These symptoms can mirror those of IBS, making it challenging to diagnose and manage both conditions at the same time.

 

Eating Disorders and Stomach Emptying

Studies of people with anorexia have shown that the emptying of the stomach slows down when food is chronically restricted. This is a condition called gastroparesis. This can lead to feeling full more quickly after eating, which can make it more difficult to eat enough. This then feeds into the disordered eating, as a person may further restrict food if it’s uncomfortable to eat.

 

Eating Disorders and the Gut Barrier

The gut has an important barrier that keeps dangerous substances and bacteria from entering the gut. Normally, it is just “leaky” enough to allow nutrients to enter. However, studies have found that extreme food restriction can make the gut leakier.

 

It’s thought that for people with anorexia, stress and the lack of nutrients causes the gut to become leakier, which can be detrimental to overall gut health. However, this has only been shown in animal studies, and more research needs to be done in humans.

 

Eating Disorders and the Gut Microbiota

Finally, research shows the chronic food restriction can have an impact on the gut microbiota. One study found that people with anorexia nervosa had increased numbers of mucous-degrading bacteria in their gut. Since these bacteria feed off the mucous layer of the gut barrier, this can lead to a leakier gut and poorer gut health.

 

Eating Disorders and IBS: The Connection

IBS is a chronic disorder of gut-brain interaction characterized by abdominal pain, bloating, and altered bowel habits like diarrhea and constipation. Emerging research highlights a significant overlap between eating disorders and IBS.

 

It appears that altered eating patterns and the stress associated with eating disorders can trigger IBS symptoms or make them worse. Conversely, the physical discomfort of IBS can contribute to the development of disordered eating habits as people avoid certain foods to try to find relief from their digestive issues.

 

An eating disorder commonly associated with IBS is avoidant/restrictive food intake disorder (ARFID). This eating disorder involves food restriction resulting from a fear of negative consequences associated with eating certain foods. A study found that almost 20 percent of adults at an outpatient GI clinic screened positive for ARFID. Plus, IBS patients were twice as likely as patients without IBS to screen positive for ARFID.

 

Coping Strategies

Infographic with coping strategies for eating disorders and ibs

 

Managing concurrent eating disorders and IBS requires a multidisciplinary approach. Here are some strategies to consider:

 

Seek Professional Help

Consult with healthcare providers, including mental health professionals, dietitians, and gastroenterologists to create a treatment plan that is unique and tailored to you.

 

Address Mental Health

When treating eating disorders and IBS, treating the underlying eating disorder is crucial. Therapy and support groups can provide much-needed tools to improve body image and your relationship with food.

 

Manage Stress

Stress can worsen IBS symptoms, as well as trigger eating disorder behaviours. Mindfulness, relaxation techniques, and stress-reduction strategies can be helpful.

 

One type of relaxation technique that is effective for managing IBS is gut-directed hypnotherapy. This is a treatment that addresses the miscommunication between the brain and the gut that is common in people with IBS. In the case of one of Keren’s clients, gut-directed hypnotherapy helped them feel calmer and less anxious. This resulted in a significant improvement in their digestive symptoms.

 

Get Nutrition Guidance

A registered dietitian can help people with both eating disorders and IBS develop a balanced and sustainable eating plan to support gut health while fostering a healthy relationship with food.

 

While many people focus on restricting certain foods when they have IBS, if you’re also trying to manage an eating disorder, food restriction is likely not appropriate. In this case, working with a dietitian to develop an eating plan that nourishes you while relieving IBS symptoms is crucial.

 

Consider Medication if Other Strategies Are Not Successful

In some cases, medication may be needed to manage IBS symptoms or underlying mental health conditions. Needing medication does not mean you’ve “failed” to manage your condition – it just means you need another tool from the IBS and eating disorder care toolbox.  Talk to your doctor or pharmacist about the options available to you.

 

Final Thoughts

The link between eating disorders and IBS is complex and multifaceted, but understanding the connection is crucial for seeking effective treatment and management. If you or someone you know is struggling with these conditions, it’s important to seek professional help.

 

Keren is a registered dietitian with experience working with people who are struggling with GI symptoms. Click here to book a free 15-minute discovery call to see if you would be a good fit for working together.

Can I Test for a FODMAP Intolerance? The Truth About Food Sensitivity Tests

Can I Test for a FODMAP Intolerance? The Truth About Food Sensitivity Tests

In a time marked by a growing emphasis on holistic wellness and personalized healthcare, it’s no surprise that health trends have emerged to satisfy these desires. Among these trends, food sensitivity testing has gained significant popularity, promising to uncover hidden sensitivities that could be contributing to various health issues. One such issue is FODMAP intolerance.

 

But are food sensitivity tests worth it, and can they actually identify FODMAP intolerance? In this blog post, we will review the differences between allergies, intolerances, and sensitivities and address the limitations and potential harms that can come from relying on these tests for dietary guidance.

 

And for further information on how to tell fact from fiction, head to my blog The Truth about Nutrition: How to Tell Fact from Fiction.

 

Food Intolerances vs. Food Allergies vs. Food Sensitivities – What’s the Difference?

While these terms are often used interchangeably, they’re actually different conditions. Here’s a run-down of what food intolerances, food allergies, and food sensitivities are.

 

Food Intolerances

When a person has a food intolerance, it typically refers to their body’s inability to process or digest a certain food or group of foods. They are often dose-responsive, meaning a certain amount of the food has to be eaten before symptoms arise.

 

One of the most common food intolerances is lactose intolerance. If a person has lactose intolerance, their body lacks the enzyme (known as lactase) needed to break lactose down. This can lead to unpleasant digestive symptoms like bloating, gas, and diarrhea.


Another common food intolerance is FODMAP intolerance. FODMAPs are a type of carbohydrate that are not digested in humans. Because they’re not digested, they enter the colon and get fermented by the gut bacteria. This can lead to unpleasant symptoms like gas, bloating, diarrhea, and constipation. It’s thought that people with irritable bowel syndrome (IBS) have a FODMAP intolerance.

 

Food Allergies

Food allergies are a more serious reaction and involve the immune system. Allergies are IgE-mediated. IgE is a type of antibody that your immune system makes when it’s exposed to an allergen. About one to two percent of adults and fewer than ten percent of children have food allergies.

 

When a person eats something they’re allergic to, their immune system produces an overblown response to the food. One of the best examples of a food allergy is a peanut or seafood allergy. Exposure to peanuts or seafood can be potentially life-threatening for people with allergies to these foods because it can lead to low blood pressure and difficulty breathing.

 

If you think you have a food allergy, you should consider allergy testing, especially if you have severe symptoms. If you are allergic to something, you must avoid that food completely and carry an Epi-Pen with you for treatment if you are accidentally exposed.

 

Food Sensitivities

Many people experience symptoms after eating food that are not related to food intolerances or food allergies. Some of the common symptoms of a food sensitivity include joint pain, stomach pain, fatigue, rashes, and brain fog. While there are still a lot of unknowns when it comes to food sensitivities, it appears that when certain people eat certain foods, their immune system is triggered.

 

One of the most common triggers of food sensitivities is gluten. Non-celiac gluten sensitivity (NCGS) affects between three and six percent of the general population. However, unlike celiac disease (which can be diagnosed through a blood test and intestinal biopsy), there is no reliable test for NCGS.

 

 

Understanding Food Sensitivity Tests

Food sensitivity tests are often ordered by naturopaths or other alternative healthcare providers. Here are some of the most popular food sensitivity tests:

 

IgG Testing

IgG (another type of antibody) testing is one of the most popular food sensitivity tests. Some popular IgG food sensitivity tests include Life Labs Food Sensitivity Testing and Dynacare Food and Digestive Health. However, these tests are unreliable because IgG production is a normal immune response to several commonly consumed foods. 

 

In other words? If you eat those foods often, you’ll get a positive result for them on your IgG test. It’s not telling you what you’re sensitive or intolerant to – it’s simply telling you what you’ve recently eaten.

 

Because of a lack of scientific evidence to support its use, the American Academy of Allergy, Asthma & Immunology and the Canadian Society of Allergy and Clinical Immunology have both recommended against using IgG testing to diagnose food sensitivities.

 

KBMO Fit Test

The KBMO Fit Test is a delayed food sensitivity test that tests 176 foods, food colourings, food additives, and microbes used in food production. According to the company, the tests measures IgG, Immune Complexes, and the most common food-related pathways in the body.

 

Measuring these parameters supposedly enables the test to identify food sensitivities, inflammation, and “leaky gut” from a single test. However, this test has not been studied in rigorous trials, and no scientific evidence supports its use.

 

MRT Test

The MRT test, also known as the Mediator Release Test or the LEAP test, is a food sensitivity test that measures the inflammatory response to food and food chemicals. It is said to be more accurate than traditional IgG or Immune Complex tests because it measures the actual inflammatory response in the body.

 

While it was previously used by dietitians, the Commission on Dietetic Registration discontinued support for its use in 2016, citing insufficient evidence for its ability to diagnose food sensitivities.

 

Hair Strand Test for Food Intolerance

The hair strand test for food intolerance measures the mineral content of a person’s hair. It’s thought that if a “harmful” food is eaten, it will show up in the mineral makeup of the hair. However, it has not been scientifically validated. Plus, hair grows slowly, so it’s not a good indicator of what is currently happening in the body.

 

Regardless of which type of food sensitivity test you’re looking at, there simply isn’t enough scientific evidence to support their use in diagnosing food sensitivities. Plus, none of these tests are designed to identify FODMAP intolerance specifically.

 

Potential Harms of Food Sensitivity Tests

Still not convinced that you don’t need to do a food sensitivity test? Let’s review some of the downsides and potential harms of using these tests to diagnose food sensitivities:

  1. You end up with a short list of “safe” foods and a long list of foods you’re told to avoid. Avoiding many commonly eaten foods could lead to malnutrition and nutrient deficiencies.
  2. These tests can create a lot of anxiety about what you “should” and “shouldn’t” eat. In extreme cases, this could lead to disordered eating behaviours.
  3. They’re expensive. If you’re experiencing bothersome symptoms and taking time off work, expensive tests can put a huge dent in your savings.
  4. They can mask something that might actually be wrong (for example, an undiagnosed true allergy or Celiac disease).

 

Alternatives and Evidence-Based Approaches

When you have unexplained symptoms, it’s important to seek medical care to rule out any serious causes of your symptoms. If you suspect you have a food allergy, you need to consult with an allergist who can run evidence-based tests to determine what you’re allergic to.

 

If you’re struggling with digestive symptoms and have ruled out causes such as inflammatory bowel disease, Celiac disease, and colorectal cancer, you may have IBS. People with IBS have extra-sensitive guts and may be sensitive to foods high in FODMAPs.

 

If you suspect you may have a FODMAP intolerance, an elimination diet such as the low FODMAP diet can be instrumental in helping you determine which foods you don’t tolerate. However, this diet is very restrictive and should be done with the guidance of a dietitian who has experience with the low FODMAP diet.

 

Final Thoughts

Overall, medical experts and researchers agree that food sensitivity tests aren’t accurate or worth your money at this point in time. If you’re struggling with bothersome symptoms that you suspect may be related to an allergy, consider meeting with an allergy doctor to complete IgE allergy testing.

 

If you’re struggling with gut symptoms and suspect you have a FODMAP intolerance, working with a registered dietitian who can guide you through the low FODMAP diet can be helpful in determining which specific foods you’re sensitive to. Keren is Monash FODMAP trained and has completed and passed the Monash University Online FODMAP Course.

 

Click here to book a free 15-minute call with Keren to discuss your concerns and determine if you’re a good fit for working together.

Seeing a Dietitian for IBS in Canada: What to Know

Seeing a Dietitian for IBS in Canada: What to Know

Living with irritable bowel syndrome (IBS) can be a lonely and frustrating experience. The unpredictable nature of IBS symptoms can greatly impact a person’s quality of life. Fortunately, with the guidance and expertise of a dietitian for IBS, people can find relief and regain control over their gut health.

 

Unfortunately, the cost of a dietitian often prevents people from seeking the care they need. If this is the case, you’ll need to see a dietitian covered by insurance. This article explores the many benefits of working with a dietitian for IBS management, as well as tips for finding a dietitian covered by insurance in Canada.

 

Benefits of Seeing a Dietitian for IBS

There are many benefits of seeing a dietitian for IBS management. Registered dietitians undergo extensive training in university, completed a supervised, year-long internship, and are required to complete continuing education activities to maintain their competency and license.  

 

Here are five of the main benefits of working with a dietitian for IBS.

 

Dietitians Use a Personalized and Targeted Approach to IBS Management

IBS is a highly individualized condition, and the things that trigger symptoms for one person may not affect another person. A dietitian for IBS understands this and will tailor their treatment approach to meet your specific needs.

 

Your IBS dietitian will work closely with you to identify trigger foods, develop personalized meal plans, and recommend lifestyle changes that are aligned with your goals and preferences.

 

IBS Dietitians Have In-Depth Knowledge and Expertise

IBS dietitians are well-versed in the ins and outs of IBS. They understand the complex relationship between diet, lifestyle, gut health, and IBS symptoms. A dietitian will practice from an evidence-based perspective, using scientific evidence to guide their recommendations.

 

If you’re interested in following the low FODMAP diet to manage your IBS, a dietitian can help. The low FODMAP diet can be a restrictive diet and requires careful implementation and monitoring to ensure you’re getting the nutrients you need to thrive.

 

As a Monash FODMAP-trained IBS dietitian, Keren can guide you through the different phases of the low FODMAP diet, provide meal planning assistance, and help you understand food labels and hidden sources of FODMAPs. More importantly, an IBS dietitian can help you strategically reintroduce FODMAPs into your diet so you can identify your specific trigger foods.

 

Check out how I can help with meal planning too.

 

Dietitians Can Provide Emotional Support and Empathy

Living with IBS is not just physically draining – it can be emotionally draining as well. A dietitian for IBS management understands the emotional challenges that accompany an IBS diagnosis and can provide much-needed support and empathy.

 

An IBS dietitian can be a trusted ally who listens to your concerns, offers guidance, and helps you maintain a positive mindset during your IBS journey. Plus, they can be an important advocate for connecting you with other healthcare providers who can help with IBS management.

 

IBS Dietitians Take a Holistic Approach to Wellness

While diet plays an important role in managing IBS symptoms, it is not the only factor that influences symptoms. Other factors like lifestyle, stress, sleep, and exercise can all impact gut health.

 

A dietitian for IBS management will help you address these interconnected aspects of IBS and can help you develop strategies to manage stress, get better sleep, and incorporate exercise into your routine.

 

Dietitians Can Help You Save Money in the Long-Term

Even if your dietitian is not covered by insurance, working with a dietitian for IBS management will likely save you money in the long term. By working with a dietitian, you can avoid expensive diets and supplements that don’t work and instead focus on strategies for IBS management that are backed by science. Plus, by getting your symptoms under control, you may be able to avoid costs associated with IBS symptoms (such as having to take time off work or medical costs).

 

Is My IBS Dietitian Covered by Insurance?

The cost of seeing a private practice dietitian in Canada is not currently covered by provincial health insurance plans. However, a report published in 2020 found that between 60% and 70% of Canadians with employer benefits had coverage for dietitian services.

 

As of July 1, 2023, the Public Service Health Care Plan will include $300 per calendar year for dietitian services, with no prescription required. If you don’t have employee benefits, dietitian services are a medical expense that can be claimed on your taxes in most provinces.

 

If you’re not sure whether you have coverage for dietitian services, get in touch with your employee benefits program to confirm coverage before your first visit with a dietitian. Some important questions to ask about your insurance coverage include:

  • What is the dollar amount of my coverage for dietitian services?
  • Do I need a referral from a doctor to qualify for dietitian service coverage?
  • What does my plan cover (e.g., initial assessments, follow-up visits)?
  • Are there any limits on the number of follow-up visits I can attend?
  • Are group sessions covered? Group sessions are a more cost-effective option if they are covered by your insurance plan.

 

How Can I Find a Dietitian Near Me?

To find a dietitian near you, use the Dietitians of Canada “Find a Dietitian” tool. It allows you to find Canadian dietitians based on health concerns, language, and location.

 

Client Success: Grace’s Story

Grace (name has been changed to protect privacy) was a vibrant woman in her 50s who had been struggling with persistent constipation. She attended a free community education program and was advised to increase her fibre and fluid intake to combat constipation.

 

Grace diligently followed these recommendations, but ended up in severe pain, leading her to the emergency room. After various tests, doctors diagnosed her with IBS but didn’t provide much guidance on managing the condition.

 

Feeling overwhelmed and lost, Grace researched her condition and learned about the low FODMAP diet. She decided to seek the support of a dietitian for IBS management and found Keren.

 

Keren assessed Grace’s nutritional, medical, and lifestyle history and found that Grace’s high-fibre diet might be triggering her symptoms. Keren educated and guided Grace to follow the low FODMAP diet. Over several weeks and visits, Keren worked closely with Grace to guide her through the three phases of the low FODMAP diet.

 

Gradually, Grace’s symptoms began to subside, and she learned which foods to avoid, and which foods worked well for her. Today, Grace manages her IBS effectively with her personalized diet plan. She feels confident about her food choices and no longer lives in fear of her symptoms.

 

Final Thoughts

Working with a dietitian for IBS management can be a game-changer for people seeking relief from IBS symptoms. Their expertise, personalized approach, and emotional support can empower you to take control of your gut health. They can be a trusted partner who understands your unique challenges and helps you navigate IBS management.

 

Keren is registered with Telus Health for eClaims. eClaims is a service provided by Telus Health that allows your healthcare providers to submit insurance claims on your behalf. This can reduce your out-of-pocket expenses.

telus eclaims image

 

Eating well with IBS shouldn’t be difficult or time-consuming. If you’re looking for expert advice on your IBS diet, check out my coaching or my personalized meal planning services. I also offer a one-time, free consultation for us to discuss your nutritional needs and whether we’re a good fit to work together.

 

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