Chicken Fajita Bowl

Yield: 2-4 servings

Ingredients

• 1 lb. boneless skinless chicken breasts
• 1-2 Tbsp. Fajita Seasoning (see below)
• 1 red pepper, sliced into strips
• 1 Tbsp. Bragg’s Amino Acids
• Pepper to taste
• 2 cups mixed greens
• 2 cups cooked quinoa
• 1/8th slice avocado per serving
• 4 green onions, green tips only
• ¼ cup cilantro, finely chopped
• Splash Bragg’s Amino Acid

Instructions

1. In a large skillet over medium-high heat, add a tablespoon of oil, such as olive or coconut.

2. Sauté peppers until softened, about 5 minutes. Add 1 tbsp. of Bragg’s Amino Acids and season with pepper to taste, toss to combine. Transfer pepper mixture onto a plate set aside.

3. Toss chicken breasts in Fajita Seasoning. Add another tablespoon of oil to the skillet and cook chicken breasts until juices run clear and meat is no longer pink in the middle. Remove from skillet, thinly slice chicken breasts crosswise.

4. To assemble, fill a large bowl with mixed greens. Arrange sliced chicken breasts, pepper mixture, quinoa, and avocado slices on top of greens. Garnish the bowl with thinly green onion tips and finely chopped cilantro. Serve with a splash of Bragg’s Amino Acids.

Fajita Seasoning

• 1 Tbsp. chili powder
• 1 tsp. cumin powder
• 1 tsp. paprika
• 1 tsp. oregano
• Dash wheat-free asafetida powder
• 1 tsp. salt

Directions for Fajita Seasoning 

• Combine all ingredients in a jar.
• Put the lid on the jar, shake well until mixed.

More FODMAP recipes:

Low-FODMAP Slow Cooker Turkey Pot Pie Soup

5 Low FODMAP Smoothie Recipes

Low-FODMAP Quick and Easy Stir Fry

DISCLAIMER: This article contains affiliate links, which means that if you click on one of the product links, Naturally Savvy will receive a small commission so we can keep pumping out amazing articles like this one. Thank you so much for your support!

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This delicious recipe can be prepared in a slow cooker or in the stove. The secret to its taste is the slow cooking that melds all the flavors and is reminiscent of turkey pot pie. Yum!

Ingredients
4 Boneless and Skinless Chicken Thighs
1/2 rib celery, chopped
2 medium carrots, peeled and chopped
½ cup broccoli florets
2.5 cups low-FODMAP broth
1 can Full Fat Unsweetened Coconut Milk
½ tsp salt
¼ tsp white pepper (black is fine if you have it)
½ tsp dried thyme
¼ tsp ground oregano
1 medium zucchini, sliced
1 cup frozen green beans (add 30 min prior to serving)

Instructions
1. Into your 6-quart slow cooker, place the chicken thighs, chopped celery, carrots, and butternut squash.
2. Add the broth and unsweetened coconut milk. Stir in the salt, white pepper, dried thyme, and oregano.
3. Turn the slow-cooker to high and allow to cook 3-4 hours, or until the chicken is cooked through. Using two forks, shred the chicken into bite-sized pieces.
4. Add the zucchini and frozen green beans and allow to cook for 30 minutes more.
5. Before serving, and if the coconut milk has separated, briefly whisk the creamy broth to incorporate. Taste and adjust seasonings if necessary. Serve and enjoy!

The post Low-FODMAP Slow Cooker Turkey Pot Pie Soup appeared first on NaturallySavvy.com.

Ingredients
• 1 pound of boneless chicken breasts
• 1/8 cup maple syrup
• 1 tablespoon Dijon or whole grain mustard
• 1 teaspoon black pepper
• 1/4 teaspoon salt
• 1/4 teaspoon ground thyme
• 1/4 cup water* not needed until the day of cooking

Directions
1. Label your 1/2 gallon-sized freezer bag (gallon size if doubling recipe).
2. Add all ingredients to a freezer bag.
3. Remove air from freezer bag, seal, and lay flat in your freezer.
Cook
1. The night before cooking, move freezer bag to your refrigerator to thaw.
2. The morning of cooking, pour contents of freezer bag into your crockpot and add water.
3. Cook on low setting for 6 hours or until meat is tender.
5. Serve with ½ cup steamed broccoli or a low-FODMAP salad.

This recipe makes 3 servings (or you can double the servings to make 6 servings – just place into a few bags)

DISCLAIMER: This recipe contains affiliate links, which means that if you click on one of the ingredient links, Naturally Savvy will receive a small commission so we can keep pumping out amazing recipes like this one. Thank you so much for your support!

The post Low-FODMAP Crockpot Maple Dijon Chicken appeared first on NaturallySavvy.com.

Breakfast – Strawberry Morning Smoothie or Overnight Berry Quinoa Flakes.

Snack – 1 rice cake topped with 1 tablespoon organic creamy peanut butter, 1 tablespoon toasted coconut flakes and 1 tablespoon dried cranberries (no sugar added)

Lunch – 3 ounces deli turkey or chicken strips in a gluten-free and low-FODMAP wrap (such as Rudi’s Plain Gluten-Free Tortilla), ½ cup baby spinach, ½ cup shredded carrots, 1 slice cheddar cheese, 1 tablespoon mustard.

Snack – ½ toasted gluten-free and low-FODMAP bagel** topped with 2 tablespoons ricotta cheese***, 1/3 cup sliced strawberries and drizzled with one teaspoon maple syrup

Dinner – Quick Low-FODMAP Stir Fry or 3 oz. baked salmon with ½ cup brown rice and Sesame and Ginger Bok Choy pg. 118 The Everything® Low-FODMAP Diet Cookbook

Snack/Dessert – 5 dark chocolate squares (30g) with 1 serving brie cheese (2 wedges or 40g), decaf green tea

**You will see me refer to gluten-free and low-FODMAP bread. That’s because there are many gluten-free breads that are not low-FODMAP as well. Read labels and look out for ingredients such as honey, agave, inulin, chicory root, chicory root fiber, fructose and more. Some gums (guar, locust bean) can also trigger unwarranted symptoms of IBS. Everyone is different so if you really want to try gluten-free bread made with gums, test your own tolerance by starting with small pieces. According to the FODMAP Friendly App, xanthan gum passes (low-FODMAP).
***Anything higher than 2 tablespoons of ricotta becomes moderate to high in FODMAPs.

Other Low-FODMAP Meal Ideas

Breakfast

• Low-FODMAP Pumpkin Smoothie
• Low-FODMAP South of the Border Scramble: 4 oz. extra-firm tofu scrambled with 1 cup chopped kale, ½ cup red bell pepper, ¼ teaspoon cumin, 1/8 teaspoon turmeric, ¼ teaspoon paprika, ¼ teaspoon sea salt.
• Low-FODMAP Skinny Omelet: spray pan with olive oil and add ¾ cup egg whites with 1 cup chopped Swiss chard, ½ cup chopped red bell pepper and 5 black olives, chopped.
• Breakfast Bagel – Gluten-free and a low-FODMAP bagel with smoked salmon, scrambled eggs, tomato, salt, pepper
• Egg & Cheese sandwich
• Peanut Butter and Jelly Buckwheat Breakfast
• Strawberry lactose-free yogurt with chia seeds
• Savory oatmeal with an over-easy egg, red and green peppers sautéed in coconut oil, 2 tablespoons cheddar cheese garnished with spring onions (green tips only)
• Quinoa Fruit Salad – mix together a 1/4 cup cooked quinoa with 5 strawberries, chopped, 1 small kiwi peeled and chopped, 1 tablespoon almond slivers, 2 teaspoons maple syrup, 1 teaspoon lemon juice and a ½ tablespoon chopped mint. Add more maple syrup or lemon juice to taste.
• Peanut Butter and Strawberry Jam Open-Faced Waffle – 1 tablespoon natural peanut butter spread on a waffle and topped with 1-2 teaspoons low-FODMAP strawberry jam

Lunch

• Turkey sandwich on gluten-free and low-FODMAP bread with mozzarella cheese, low-FODMAP pesto, tomatoes, pepper and salt
• Glorious Strawberry Salad – pg. 88 The Everything® Low-FODMAP Diet Cookbook; add 6 ounces grilled chicken
• Baked tofu, brown rice, bok choy, sesame seeds, 1/8 cup sliced water chestnuts, sesame oil, soy sauce
• Gluten-free and low-FODMAP wrap with ground lean turkey meat, brown rice, 1/4 cup shredded cheddar cheese, 1/8th slice of a medium avocado, mustard
• Roast beef, Havarti cheese (up to 2 slices), low-FODMAP mayonnaise, lettuce and tomato between 2 gluten-free and low-FODMAP waffles
• Bacon, egg, tomato, spinach and low-FODMAP cheese melt on gluten-free and low-FODMAP bread
• Ham and Swiss cheese on gluten-free and low-FODMAP bread
• Low-FODMAP Creamy Carrot Soup
• Low-FODMAP Salad with romaine lettuce, ¼ cup shredded carrots, ¼ cup cucumbers, 4 cherry tomatoes, 1 radish, 3 ounces firm tofu, 5 macadamia nuts, extra virgin olive oil, lemon juice, maple syrup
• Collard Green Wrap with tofu, shredded carrots, cucumber matchsticks, 1/8th slice of a medium avocado and peanut sauce – whisk together 2 tablespoon peanut butter, 2 tablespoons water and 2 teaspoons maple syrup. Drizzle over other ingredients before wrapping.

Snacks

• 2 small kiwis, 1 serving rice crackers with 1 tablespoon natural crunchy peanut butter
• 1 slice gluten-free bread with 1 tablespoon sunflower butter and topped with sliced banana and pumpkin seeds
• 1 Udi’s Gluten Free Blueberry Muffin
• ½ cup grapes, 5 medium strawberries, ½ cup pretzels
• 20 blueberries with plain lactose-free yogurt topped with 10 unsalted macadamia nuts
• 1 whole passionfruit pulp mixed in with 6 ounces of plain lactose-free yogurt and cinnamon
• 1 cheddar cheese stick, 5 black olives, 1 serving gluten-free and low-FODMAP crackers
• 1 cup chopped pineapple sprinkled with cinnamon
• ½ cup red pepper sticks, ¼ celery stalk, ½ medium carrot peeled and sliced, 1 ounce Colby cheese
• 1/2 cup sliced cucumber with 4 tablespoons cottage cheese and 1 tablespoon pine nuts
• 1 Roma tomato halved and cored and filled with 1 egg and 1-ounce cheese.  Sprinkle with herbs and bake at 450ºF for 6-10 minutes (depending on desired doneness)
• Cherry Tomatoes and Goat Cheese – top cherry tomatoes with up to a ½ cup crumbled goat cheese and sprinkle with sea salt, chives, basil or oregano.
• In a small bowl add coconut oil and cinnamon, stir and melt on the stove at low temperature. Drizzle on air-popped popcorn.

Get more snack ideas here!

Dinner

• Grilled chicken with a baked potato and spinach sautéed in garlic-infused olive oil
• Turkey Quinoa Meatballs with Mozzarella (pg. 129 The Everything® Low-FODMAP Diet Cookbook) and rice pasta with Parmesan cheese and freshly cracked black pepper
• Fish (tilapia, cod, halibut) baked with lemon, butter and dill and served with ½ cup mashed turnips and a low-FODMAP green salad.
• Crockpot Maple Dijon Chicken (recipe coming soon.)
• Chicken Fajita Bowl (see recipe below)
• PF Changs Inspired Turkey Lettuce Wraps (see recipe below)
• Slow Cooker Turkey Pot Pie Soup (recipe coming soon.)
• Nourishing Bowl – add ¼ cooked quinoa to a bowl, followed by ¼ cup canned lentils (drained and rinsed first), 1 cup cooked Swiss chard or kale, 1 fried egg, ¼ cup shredded carrots, 1 teaspoon extra virgin olive oil, ½ tablespoon (or more) lemon juice and pinch of sea salt. Mix until combined.

Meal Prep Tip

Bowls or salads are very quick ways to make low-FODMAP meals. Take out your low-FODMAP grocery list and go shopping for the low-FODMAP foods you’re most drawn to. When you get home from the supermarket, make staples such as rice, quinoa, buckwheat, millet or pasta. Cut up vegetables. Store all pre-made foods in air-tight containers in the refrigerator. When ready to eat, get creative and mix together desired ingredients. Extra virgin olive oil, coconut oil, avocado oil, sesame oil, peanut oil, sunflower oil, safflower oil, melted butter, rice vinegar (2 tablespoons), maple syrup, balsamic vinegar (1 tablespoon) all make great options for dressings.

The post Low-FODMAP Meal Ideas appeared first on NaturallySavvy.com.

I want to share how to make a smoothie low in FODMAPs:

Smoothies Can Be FODMAP Fruit Bombs

If made incorrectly, smoothies can have too much excess fructose or polyols (FODMAPs) due to adding too many high-FODMAP fruits or low-FODMAP fruits.

High-FODMAP fruits that we may often see used in smoothies include avocado (if more than a 1/8th slice of one medium avocado), dates, guava (unripe – however ripe is low-FODMAP), lychee, mango, peaches, pears, and watermelon. Be sure to check with my high-FODMAP list to see what other fruits are high in FODMAPs.

When following the low-FODMAP diet, the correct protocol is to consume one low-FODMAP serving of fruit per sitting. That can mean one serving of one fruit or two half servings of two fruits. For example, low-FODMAP fruit servings include (but are not limited to) 20 blueberries, 10 strawberries, chopped, 1 medium ripe banana or 1 cup papaya, chopped. If you wanted to use two fruits in a smoothie you would simply use half servings such as 10 blueberries and a half medium ripe banana, or 5 strawberries and half medium banana or a ½ cup papaya, chopped with 5 strawberries.

Could a Low-FODMAP Diet be the Missing Link for IBS Sufferers?

Sometimes smoothie shops will use other high-FODMAP fruit ingredients such as apple juice, orange juice (with most types of orange juice more than a ¼ to ½ glass, or 125ml is high in FODMAPs), apricot juice, pear juice, mango juice, or tropical juice.

Other High-FODMAPs to Avoid in Smoothies

Sweeteners such as honey, agave, and golden syrup (more than a ½ tablespoon of golden syrup), are high in FODMAPs (the “O” in FODMAPs, Oligosaccharides-fructans and the “M” in FODMAPs, Monosaccharides -excess fructose) and should be avoided.

Dairy or milk products are also used in smoothies and can add high amounts of lactose (the “D” in FODMAPs, Disaccharides). You’ll want to avoid regular yogurt, regular milk, regular kefir, or other milk products that do not say “lactose-free.” You’ll also want to check ingredient labels on lactose-free products and ensure high-FODMAPs are not present.

Want a scoop of protein? It’s best to avoid unless at home you have a protein powder made with low-FODMAP ingredients (see my list of suitable powders and brands below). Many protein powders are tricky as they contain high-FODMAPs such as polyols (xylitol, sorbitol, mannitol, etc.), as well as inulin (a.k.a. chicory root, chicory root extract, oligosaccharide), or milk products such as whey protein. Whey protein isolate is low in FODMAPs. Whey protein concentrate and hydrolyzed whey protein are only OK if a lactose-free claim is also made. Sacha inchi protein, egg protein, and rice protein are all low in FODMAPs.

Many protein powder brands also use pea protein. Not enough data exists to say whether or not pea protein is low in FODMAPs so it’s best to avoid for now, unless you feel it won’t be an issue for you personally. IBS is very individualized. A good thing to remember about Irritable Bowel Syndrome (IBS) and the low-FODMAP diet is that it’s best to follow suggested low-FODMAP servings but if there’s a food that has not been analyzed and tested for FODMAPs and you really want to try it, your reaction or non-reaction to food may be completely different from the next person who has IBS. You can test your own tolerance accordingly, starting off with small amounts of food. Keep a Food & Symptom Diary handy!

Suitable Low-FODMAP Protein Powders

• Egg White Protein Powder
• Organic Rice Protein Powder
• Whey Protein Powder (lactose-free)

For a list of low-FODMAP fruits, sweeteners, milk, nuts and nut butter, seeds, and other smoothie ingredients please refer to my grocery list.

Tips for Success on the Low-FODMAP Diet

5 Low-FODMAP Smoothie Recipes

For all recipes below, just add milk and ice first to the blender, then add remaining ingredients and blend until smooth.

Low-FODMAP Pumpkin Smoothie

• ½ frozen medium ripe banana, peeled
• ¼ cup pumpkin puree (canned)
• ½ cup coconut milk (canned)
• ¼ teaspoon pumpkin pie spice
• 1 tablespoon maple syrup
• ½ cup ice
• Garnish with a pinch of cinnamon

Low-FODMAP Chocolate Sesame Smoothie

• 1 tablespoon sesame seeds (unhulled if possible)
• 2 heaped teaspoons unsweetened raw cocoa powder
• Half of one medium frozen banana, peeled
• 1/8th slice of one medium avocado
• 1 tablespoon maple syrup
• 1 cup low-FODMAP milk of choice
• ½ cup ice

Low-FODMAP Almond Banana Smoothie

• 1 frozen medium ripe banana, peeled
• 1 tablespoon almond butter
• ¼ teaspoon cinnamon
• 1 cup low-FODMAP milk of choice
• 1/2 cup ice

Strawberry Morning Smoothie

From The Everything® Low-FODMAP Diet Cookbook (Publisher: F+W Media, April 2016)

• 1/2 cup unsweetened coconut milk (preferably canned)
• 1/2 ripe frozen medium banana, peeled
• 5 frozen strawberries
• ¼ cup gluten-free quick-cooking oats
• ½ teaspoon alcohol-free vanilla extract

Low-FODMAP Coconut Banana Dream Boat Smoothie

• ½ frozen medium ripe banana, peeled
• 2 tablespoons unsweetened shredded coconut
• 1 cup light almond milk
• 2 heaped teaspoons raw cocoa powder
• ½ cup ice

Sources:

FODMAPs and Protein Powders May 29, 2014 Patsy Catsos

The FODMAP Friendly Food Program

Monash University Low FODMAP Resources

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Looking for a quick Low-FODMAP friendly dinner, look no further. Pre-cut some of the ingredients and store them in the refrigerator for a quick dinner you can put on the table in less than 30 minutes.

Ingredients

4 ounces boneless, skinless chicken breast, cut into thin strips

1 tbsp soy sauce or San-J Gluten-free Tamari

3/4 tbsp non-GMO cornstarch

1 spring onion, green tips only, chopped

1/4 tsp minced fresh ginger root

1 tbsp vegetable oil, divided

1/2 cup red bell pepper

1/2 cup broccoli

1/3 cup pre-cooked brown rice

Instructions

1. In bowl, combine chicken, soy sauce, cornstarch, spring onion tips, and ginger; let stand for 15 minutes.

2. Heat 1/2 tablespoon oil in skillet or wok over medium-high heat. Add chicken and stir-fry 3 minutes; remove from pan and place on a plate.

3. In same pan, heat remaining oil. Add vegetables and stir-fry 5 minutes. Stir in chicken and soy sauce mixture; stirring constantly, bring to boil and boil 1 minute.

4. Serve over rice.

The post Low-FODMAP Quick and Easy Stir Fry appeared first on NaturallySavvy.com.

You may have been hearing about FODMAPs lately and may be wondering what the heck they are. If you or someone close to you has Irritable Bowel Syndrome (IBS) or Small Intestinal Bacterial Overgrowth (SIBO), I’ve got plenty of useful and helpful information to share.

First let’s start with what FODMAP stands for. FODMAP is an acronym that represents:

• F ermentable
• Oligosaccharides
• Disaccharides
• Monosaccharides
• And
• Polyols

FODMAPs are a group of short-chain carbohydrates (sugars and fibers) that are widely present in the Western diet. FODMAPs are present in the foods of many other cultures across the globe, but the bulk of them are found in the Western diet.

Research has shown that for some people, FODMAPs can trigger symptoms when they are poorly absorbed in the small intestine and then fermented in the large intestine when bacteria have a feast and trigger symptoms of IBS such as: gas, bloating, distention, constipation (IBS-C), diarrhea (IBS-D) or an alternation between IBS-C and IBS-D.

Some types of FODMAPs include:

• garlic
• onions
• wheat
• apples
• honey
• agave
• high-fructose corn syrup (HFCS)
• inulin
• mushrooms
• milk
• sugar alcohols
• and more 

FODMAPs are known to trigger symptoms of IBS for people with sensitive guts. Sensitive guts can’t handle too much of one or too many FODMAPs per sitting or over the course of a day or two.

Read more: How to Heal Your Body From Antibiotic Overload

For the people who are not affected by FODMAPs, it’s not clear why they are not as susceptible but some experts believe their guts are not built to be as hypersensitive as those with IBS; they do not have an alteration in their intestinal microbiota; they do not have a pre-existing psychological condition, past disturbing life event, handle stress differently and stress therefore does not interfere with their gut, gut bacteria or the signaling between the brain and the gut; their environment can also play a role in keeping symptoms at bay.

There is no “one size fits all” approach to relieving symptoms for IBS. However, a low-FODMAP diet has been shown to provide relief for up to 75% of people who try the diet. (1)

The Low-FODMAP Diet

Most of the talk around FODMAPs is about the Low-FODMAP diet, an elimination diet. It was developed in Australia by Dr. Sue Shepherd, Advanced Accredited Practicing Dietitian and Accredited Nutritionist, and Dr. Peter Gibson, Director of Gastroenterology at The Alfred and Monash University. Even though the diet was developed a few years ago, it still evolves as researchers at Monash University continue to test several different types of foods for their overall FODMAP content. One of the main goals of this elimination diet is to reduce the overall load of FODMAPs in the diet for 2 to 6 weeks, during the elimination phase. Some people start to feel relief right away or within the first two weeks while others may take a little longer. This is why there may be a few weeks difference in the suggested time frame for the elimination phase. Without the help of a FODMAP-trained nutritionist or dietitian, the elimination phase may take up to six weeks or longer because it is tricky to navigate and is very easy to make a mistake by eating the wrong foods or the wrong amount of foods.

Read more: Is Monsanto's Corn Causing Gluten Intolerance

Some of the keys to success with the Low-FODMAP DIET come from:

• Getting acquainted with low- and high-FODMAP food lists
• Paying attention to serving sizes
• Carefully reading food labels
• Keeping a detailed food and symptom diary to uncover trigger foods or stressful situations that might have triggered symptoms.

The other goals of the diet come during the rechallenge phase and reintroduction phases. This is when a person systematically consumes one high-FODMAP food at a time from each FODMAP group and “challenges” them in small to larger serving sizes to understand their individual tolerance. Once they know what to avoid, they then reintroduce the high-FODMAP foods they know their body can tolerate.

5 Quick Facts About the Diet

1. The low-FODMAP diet is a wheat-free diet, not a gluten-free diet. Small amounts of wheat are allowed on the diet.
2. People with Inflammatory Bowel Disease (IBD) may find the diet can help them, but they should only try the diet when not experiencing a flare-up.
3. Although garlic and onions are avoided on the diet, garlic-infused oil or wheat-free asafetida powder make great substitutes.
4. The diet has been shown to be effective for about 75% of those who truly follow the diet carefully and with supervision. (1)
5. Just because a food is wheat-free or gluten-free doesn’t mean it’s free of FODMAPs. Examples: pear and apple juice are high in FODMAPs and are used in some wheat-free cookies. Inulin (or chicory root) is a high-FODMAP and found in wheat-free and gluten-free products like baked goods, bread, protein supplements and more.

Read more: 7 Scary Food Additives to Avoid

Many people will stay on the diet long-term because they’ve avoided all high FODMAPs and finally feel much better. They become too nervous to reintroduce FODMAPs back into their diet. However, staying on the diet long-term is highly discouraged. This is because several high-FODMAP foods are actually prebiotics that the gut needs to nourish the good bacteria already in the large bowel or colon. Prebiotics act as a fertilizer for the good bacteria and probiotics introduce good bacteria into the gut. Good bacteria grow and the good-to-bad bacteria ratio is therefore improved. A healthy ratio of good-to-bad bacteria is believed to positively influence overall health from the stomach to the brain.

Following the low-FODMAP diet has been life changing for some – a life without constant bloating, distention, constipation and/or diarrhea, not to mention embarrassment, missed work days and a lack of social life or willingness to be active. Learn about how a low-FODMAP diet can help with IBS! Take a tour through my blog www.FODMAPLife.com to learn more

Reference:

(1) Gibson PR, Shepherd SJ. Evidence-based dietary management of functional gastrointestinal symptoms:  The FODMAP approach. J Gastroenterol Hepatol. 2010;25(2):252-258.

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If you are too tired to make breakfast in the morning, then make it the night before. This simple recipe is a great source of fiber and antioxidants and can be multiplied for every member of the family. If you or your family want to change up the meal at the last minute and make it unique, add nuts or bananas, for example. If your morning is too hectic, throw the jar into your bag and eat your breakfast on the road or when you get to work.

Overnight Berry Quinoa Flakes

Serves 1

Ingredients

1 tablespoon almond butter

5 strawberries

10 blueberries

¼ cup quinoa flakes

1/2 cup gluten-free rolled oats

1 tablespoon chia seeds

1 teaspoon cinnamon

1 tablespoon pure maple syrup

1 cup low-FODMAP milk of choice

Instructions

In a small bowl, combine almond butter, strawberries, blueberries, quinoa flakes, oats, chia seeds, cinnamon, maple syrup and almond milk. Stir until combined then add to a mason jar or container with tight-fitting lid. Transfer to fridge and let sit overnight. Throw in your bag in the morning to take to work or where ever your day leads you!

The post Low-FODMAP Overnight Berry Quinoa Flakes appeared first on NaturallySavvy.com.

Irritable Bowel Syndrome is very individualized and FODMAPs can affect people in different ways. FODMAPs are known to trigger symptoms in people with IBS. The onslaught of these symptoms can be uncomfortable, painful and adversely affect quality of life, however, all FODMAPs aren't necessarily “bad.” Many FODMAPs are present in foods from the earth, which can provide our guts with needed nutrients, as well as probiotics and/or prebiotics.

From one person to the next, FODMAPs as well as stress, our bodies and health, and our environment can all play a role in symptoms, making everyone’s experience different. For example, one person may have to completely avoid certain FODMAPs or just consume them in small quantities, while other FODMAPs may not present any gut issues. Also, one person may find some FODMAPs to not cause issues when consumed alone, but combined with other FODMAPs, an IBS attack is certain.

FODMAPs, The Good

Many FODMAPs are prebiotic in nature, meaning they are good for the gut and help to balance gut bacteria. Let’s go over the benefits of FODMAPs and then discuss FODMAPs that may not be particularly nutritionally sound or useful for our guts, or how some people like to refer to them as “bad”.

Low-FODMAP Probiotics

You’ve probably heard much about the benefits of probiotics and how the live bacteria and yeasts help keep your digestive system healthy. Maybe at some point you have taken a probiotic supplement. Fortunately with the low-FODMAP diet, there are a couple foods that contain probiotics such as: lactose-free yogurts and lactose-free kefirs with (live cultures), dark chocolate, tempeh, kimchi, sauerkraut or homemade pickles, and kombucha that are not made with high-FODMAPs. Kombucha is made when a culture is added to a sweetened tea.  This sugary tea is then fermented with the help of a scoby. “SCOBY” is actually an acronym for “symbiotic culture of bacteria and yeast.” Also, raw, unfiltered apple cider vinegar is not a probiotic but it’s made with fermented apples, which contain pectin that can be good for digestion.

FODMAP Smoothie Recipes

Low-FODMAP Prebiotics

After you’ve completed the low-FODMAP diet, you may be able to enjoy some FODMAPs that are good for your gut as they contain prebiotics. As long as the following foods are not found to be triggering your symptoms of IBS, you can enjoy their prebiotic benefits: asparagus, garlic, onion, leeks, unripe bananas, barley, apples, as well as Jerusalem artichoke and chicory root which contain inulin, a FODMAP and form of prebiotic fiber.

According to new research, improving the growth of good bacteria and changing the biodiversity of the gut microbiome, may improve IBS and inflammatory bowel diseases (IBD). “Low gene count, or reduced microbial diversity, is found to be associated with an increased risk of inflammatory comorbidities and an increased tendency to overweight/obesity.” [5]

Gut bacteria flourish on many foods containing FODMAPs. Gut microbes digest soluble fiber found in sources of fructans such as inulin or Fructo-oligosaccharides (FOS). Through this digestion, the biodiversity or variety of life within the gut habitat supports the gut flora, making way for a healthy ecosystem within the gut. Understanding your tolerance to FODMAPs and not staying on the diet for a long time means you will be supporting your body with a healthy diet. Consuming a wide variety of foods is one factor that plays a role in our overall health.

5 Tips for Success on the Low FODMAP Diet

FODMAPs, The Ugly

Examples of FODMAPs that are not nutritious are high fructose corn syrup (HFCS), some Polyols and many processed foods that include high-FODMAPs such as cream sauces, other sauces, condiments, candies, cakes, crackers, cookies, frosting, ice cream, sodas, sports drinks and more.

HFCS is a Monosaccharide, is cheaper and sweeter than sugar, and found in so many processed foods. HFCS in the U.S. is among the sweeteners used by the food industry that are mostly replaced with sucrose (table sugar).

According to a couple studies by Princeton University in 2010, “on average, Americans consume 60 pounds of the sweetener (HFCS) per person every year.” That statistic is no doubt higher today. According to Princeton’s study and many other studies, HFCS can contribute to weight gain: “Rats with access to high-fructose corn syrup gained significantly more weight than those with access to table sugar, even when their overall caloric intake was the same.” Eating too much high fructose corn syrup can also lead to insulin resistance, type 2 diabetes and high blood pressure and is thought to “cause hyperlipidemia (and possibly visceral obesity) because fructose is preferentially ‘sent’ to fatty acid synthesis and it also reduces the activity of lipoprotein lipase.” [2]

Here are some foods and drinks you will avoid during the low-FODMAP diet as many contain HFCS – this is a short list so be sure to always read labels: applesauce, baked beans, breads, cakes, candies, canned fruit, cereals, cookies, condiments and sauces such as ketchup, A1 Steak Sauce, many brands of BBQ sauces, KRAFT Miracle Whip, pasta and cream sauces. HFCS can also be found in crackers, ice cream, jams, jellies, pickles, relish, syrups, tomato paste, chocolate drinks, fruit juices, soda, sports drinks. HFCS can also be found in cough syrups.

So you can see that if you’re not already eating a whole foods diet how easy it is to consume HFCS!

Polyols

Have you ever picked up a bag of sugar-free candies, gum or cough drops and viewed the warning on the back “Warning: May Cause Laxative Affect”? That would be the Polyols. Unless you have IBS and also need to manage blood glucose levels, are trying to lose weight or even prevent weight gain, you may not really need Polyols used in packaged products. Though Polyols occur naturally in many fruits and vegetables (such as apples, avocado, blackberries, lychee, cauliflower, mushrooms), they are also made by food manufacturers from starches, glucose, and sucrose, and are commonly added to foods.

Polyols are only partially digested and absorbed in the small intestine. Once they travel to the large intestine they can be fermented by bacteria. Symptoms from ingesting foods with Polyols include gas and flatulence, diarrhea, distention, bloating and more frequent bowel movements. Other non-digestible carbohydrates that can trigger fermentation and laxative effects are foods high in FODMAPs such as beans, onions, and prunes, other high-fiber foods as well as low-FODMAP foods such as cabbage and grapes.

On the low-FODMAP diet, avoid Polyols such as sorbitol, isomalt, maltitol, mannitol and xylitol. If you find after finishing the low-FODMAP diet you can tolerate Polyols, go ahead and have that avocado and enjoy “sugar-free” foods, but in moderation. The benefits of Polyols are that they do not cause sudden increases in blood sugar levels and do not promote tooth decay.

Have a question? Please comment below!

Sources:

[1] Chong MF, Fielding BA and Frayn KN. Mechanisms for the acute effect of fructose on postprandial lipemia. Am. J. Clin. Nutr. 2007 Jun;85(6):1511-20.

[2] Jim Laidler, MD, High Fructose Corn Syrup: Tasty Toxin or Slandered Sweetener? Sciencebasedmedicine.org, August 23, 2010.

[3] Bray, 2004 & U.S. Department of Agriculture, Economic Research Service, Sugar and Sweetener Yearbook series, Tables 50–52)

[4] Sugar Alcohols Fact Sheet, By Food Insight | Oct 14 2009

[5] Hot topics in gut microbiota, US National Library of Medicine, National Institutes of Health, Joël Doré, Magnus Simrén, Lisa Buttle, and Francisco Guarner

The post All FODMAPs Aren't Necessarily Bad appeared first on NaturallySavvy.com.

1. Get Acquainted with Low- and High-FODMAP Foods

How well do you know your low- and high-FODMAP foods? Do you know that apples, garlic, onions, mushrooms, milk and honey are high in FODMAPs and blueberries, oranges, eggplant, spinach, Swiss chard, maple syrup, feta cheese, and rice are low in FODMAPs? If you still don’t have a grasp on what’s low and high (and don’t worry, you may not remember them all) I recommend mindfully perusing your low- and high-FODMAP lists from time to time.

Printing up your lists helps. When I first started the diet, I circled foods that I liked on the low-FODMAP list and other foods that I hadn’t yet tried. This helped me to get creative with new foods and help to plan out my meals. I kept the high-FODMAP foods list handy so I’d be less prone to make any mistakes (and by the way – don’t beat yourself up if you do make a mistake – more on that later in a future post). As you continue to utilize the diet and choose foods to fit your lifestyle, remembering which foods to enjoy and which to avoid becomes second nature.

Low- and high-FODMAP food lists are available online and on apps. You can get a copy of my free, printable low-FODMAP list by clicking here. The information for foods low- and high-FODMAP on my lists comes from research at Monash University on the Monash University Low-FODMAP App. They test and analyze foods for their FODMAP content and are the only source I use.

2. Keep a Food and Symptom Diary

Have you ever been on a scavenger hunt? You know how it works – you’re usually given a map or hints to help guide you toward finding hidden prizes. So think of your Food and Symptom Diary as your map, the low-FODMAP diet is your scavenger hunt and the prize(s) is when you and your doctor and FODMAPs nutritionist discover your personal triggers for IBS or SIBO. It is pretty rewarding keeping a Food and Symptom Diary, because there are less questions and uncertainties and you may finish all phases of the diet sooner than planned.

Read More: Restoring Gut Health: Recovery From Antibiotics and Vaccines

3. Learn About Low-FODMAP Servings

Serving sizes presented on low-FODMAP lists serve two purposes:

1. To advise which foods and how much of a food is low or potentially moderate or high in FODMAPs
2. To advise you on healthy serving sizes and help to keep “everything in moderation” so you can never have too much of one food and learn to create a balanced plate at every meal. Eating balanced meals and not overloading the gut with too much of one food is essential especially for those with sensitive guts. Your gut needs a wide variety of nutrients to maintain a good balance of bacteria.

Some foods on the low-FODMAP diet don’t come with a limit for how much you can eat, but others do. For example, iceberg lettuce only has low-FODMAP servings listed, and there aren’t any limits like a moderate or high serving. You could eat iceberg lettuce until your heart’s content but your gut may hate you for it (like bubbling gas from too much of a raw vegetable). Then there are foods that come with moderate or high-FODMAP limits like almonds. A low-FODMAP serving is just 10 nuts but more than 10 or up to 20 or more contain high amounts of the FODMAPs Oilgos-GOS and intake should be avoided.

Read More: Could a Low-FODMAP Diet be the Missing Link for IBS Sufferers 

Here are some low-FODMAP foods that can be moderately high in FODMAPs if you have more than the suggested low-FODMAP serving:

• Avocado: one 1/8 slice of a whole avocado is low; a 1/4 slice is moderate
• Boysenberry: 5 berries is moderate; there isn’t a low-FODMAP serving for this fruit
• Chickpeas, canned, rinsed and drained: 1/4 cup is low; 1/2 cup is moderate
• Sweet potato: 1/2 cup is low;  3/4 cups is moderate; 1 cup is high
• Wheat pasta: 1/2 cup cooked is low;  2/3 cup is moderate; 1 cup is high
• Haloumi cheese: 2 slices is low; 4 slices is moderate

Note: If you know you do not malabsorb the FODMAP present in any of the foods above, you do not need to avoid the moderate to high serving.

4. Plan Your Meals

“Oh my God I am so hungry and I don’t have anything to eat!” Please don’t make this nail biting, standing-with-the-refrigerator-door-open experience a reality. Planning meals works for everyone. Whether you are a stay at home mom or entrepreneur, or work in the office or on the road, having everything ready will make your life so much easier. The less stressed and 'hangry' you are, the better your gut may feel!

On your Low-FODMAP Grocery List, circle the low-FODMAP foods you like best and circle some new foods to try. 

• Include protein like lean meats, tempeh, tofu and eggs
• Get calcium and more protein from lactose-free milk and low-FODMAP cheese
• Get some disease-fighting phytonutrients, vitamins and minerals from low-FODMAP vegetables and herbs to use in salads, omelets, stir fry, sandwiches, soups and more
• Get more phytonutrients, vitamins and minerals from low-FODMAP fruits to use as snacks, to add to quinoa flakes, smoothies, on top of fish, in salad, in gluten-free pancakes, dessert, or low-FODMAP and gluten-free cereal
• Don’t forget to pick up olive oil, coconut oil or safflower oil as well as low-FODMAP nut butters, nuts and seeds for vitamins, minerals, omega-3s and healthy fats

Cut up veggies and fruit when you bring them home and store in airtight containers in the fridge.

Read More: Eat Leafy Vegetables to Promote Good Digestion

5. Have Snacks on Hand

There are many options for snacks on the low-FODMAP diet. Some you can buy easily at the supermarket, others you can shop for ingredients to then make at home. Having some satisfying snacks on hand is smart because it will keep you from derailing your diet and giving in to high-FODMAP foods. Take a look at this post for 45 Low-FODMAP Snack Ideas.

The post 5 Tips for Success on the Low-FODMAP Diet appeared first on NaturallySavvy.com.