I get asked a lot by my clients, who I work with on a Low FODMAP diet for managing symptoms of IBS and SIBO, about what snacks they can eat. Being on a restrictive diet can seem daunting and also very limiting, but I assure you that your taste buds can be happy campers and your health will thrive on the low FODMAP diet.

So you might also be asking, what the heck is a FODMAP?! FODMAPS is an acronym for: Fermentable Oligo-, Di-, and Monosaccharides And Polyols.  Still confused?  The common thread are short-chain carbohydrates that attract water and don't absorb well in your small intestine, instead heading to your colon, where bacteria have a field day quickly fermenting them. Symptoms of FODMAP intolerance include burping, bloating, constipation, diarrhea, and flatulence: very similar to what occurs with IBS. A research team at Monash University in Melbourne, Australia, created the low-FODMAP diet, which eliminates frequent food offenders that contribute to or exacerbate IBS and other gut problems. 

What the FODMAP diet does contain are processed sugars and flours, which if you are committed to eating only whole and natural ingredients can pose a challenge.  Which is why I am here to help! You can snack and eat your way through the FODMAP diet knowing you are getting the most nutrition dense foods for proper energy and satiation. 

Alright, let's get down to the goods. Here are some scrumptious snacks to satisfy your hunger between meals. Links provided for brands that I like and are low FODMAP friendly. 

- Celery sticks with sunflower seed butter (TJs has an excellent unsweetened one and I also like Sunbutter)

- Peeled and sliced cucumbers or these crackers dipped in kite hill chive cream cheese 

- Cooked sweet potato peeled + sliced into rounds, topped or dipped in smooshed avocado (1/8 avocado is recommended for low FODMAP, but can increased based on reintroduction testing)

- Blanched asparagus or melon (after testing) wrapped in prosciutto, I like this brand 

- A hard boiled egg or two, the easiest snack!

- A smoothie! I recommend a mix of almond milk, frozen berries (not blackberries), spinach, zucchini, avocado and hemp/flax/chia seeds. I also like  this one which is fruit free! 

- Brown rice cakes with nut or seed butter and 1/2 banana or sliced strawberries

- Lactose free yogurt with berries - I like kite hill yogurt and green valley lactose free yogurt

- GoMacro Peanut Butter Bar (Protein Replenishment in blue packaging). 

I work with clients who have IBS and offer a 30-day program to help eliminate, reintroduce and maintain.  These snacks are safe for the Maintenance part of a lowFODMAP diet. If you would like to work with me to help manage and eliminate IBS contact me by clicking HERE. 

REMEMBER: Each person's triggers are unique, so we work together to assess your tolerance to certain ingredients or products. We also work together on timing for how long to stick with the Low FODMAP diet. Each individual is different, and being on a restrictive diet isn’t only difficult for a long period of time, but can also alter your micro biome and gut bacteria. The timing of reintroductions to come off of the Low FODMAP diet is such as important as the elimination.

Curious how to make more healthy food swaps? Check out My Healthy Food Swap Guide, and get a worksheet to determine your own once you start to make reintroductions into your diet.

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The most common question I get from those who have completed my 10-Day Balanced Gut Rest is how can they continue to feel great? What are some daily detox rituals that can be incorporated into their daily life? Good news - I am here to answer both of these questions with my list of 10 Daily Detox Rituals that are easy to add into your routine. 

Although I practice detoxification every six months by doing my gut reset, I also incorporate these every day practices.  Maintaining a healthy weight, clear skin, good digestion, increased energy, mental focus and a balanced and happy mood can be managed through diet and taking care of your body every day.  There is no quick fix to health, it is a practice of daily rituals and habits for improved health to last a lifetime. Your kidneys and liver are doing the work every day to detoxify your body, and these daily rituals will help to get the job done right. You don't have to incorporate all ten, but just start with one or two of the rituals below and see how these makes you feel. 

10 DAILY DETOX RITUALS

1. Drink warm lemon water
Drinking a glass of hot or warm lemon water first thing in the morning upon waking will help to flush the digestive system and rehydrate your body. 
2. Apple Cider Vinegar
Adding this wonder tonic to your water prior to eating meals (just 1-2 teaspoons) will help with digestion and the breakdown of food.  ACV also alkalizes your body, helps to break up mucus and cleanses the lymph nodes. 
3. Drink Cleansing Teas
Dandelion, licorice, slippery elm, chamomile and ginger teas all aid in detoxification. 
4. Eat More Fiber
Eating foods that are high in fiber - vegetables, flax seeds, oatmeal, berries, beans and nuts for example - help to keep you regular. 
5. Sweat, Sauna + Hot Yoga
Sweating is one of the best ways to release toxins.  If you have never tried an infrared sauna, I highly recommend them! Infrared saunas assist in removing heavy metal toxins stored in fat tissues.
6. Dry Skin Brushing
You can buy a dry skin brush (sounds weird I know, but it's actually awesome) on Amazon or at Whole Foods.  Dry skin brushing activates the lymphatic system, stimulates blood circulation, and enhances toxin elimination through our body’s largest organ — the skin! The act of dry skin brushing is really great for beating dry skin during winter month's too.
7. Tongue Scraping
Cleans the tongue of accumulated bacteria and debris from the night before.  This is an Ayurvedic practice that is excellent for everyday detoxing. 
8. Hydrotherapy
Hydrotherapy is the practice of alternating between hot and cold water in the shower - 2 minutes warm and then 30 seconds cold. This decreases inflammation, removes wastes from tissues, and stimulates circulation.
9. Epsom Salt Bath
Draws out toxins, eases stress, improves sleep.  Feels amazing after working out when your muscles are sore.
10. Eat Vegetables with every meal. 
Incorporating vegetables with every meal is the most efficient way to keep energy up, digestion working, weight off and glowing skin.  For example, sneak vegetables into your breakfast in a smoothie or with spinach in your eggs. 
 

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