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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Think twice before you order your next green juice with added fruits.  Apples, pineapples, pears, orange… they may make your juice taste sweeter, and cut the taste of the veggies, but juicing removes the fiber and all of its benefits. So what does that actually mean? And are green juices good for you?

So the short answer is yes, green juices are great for you and provide the benefit of vitamins and nutrients from the vegetables for energy, good digestion and boost our immune system. What is not so good for you are green juices with added fruit.  Juices made with fruit are stripped of their fiber content, causing the sugar in fruits (fructose and glucose) to be absorbed faster into your system and therefore spike blood sugar levels.

Really this means that drinking fruit juice without the fiber, has the same impact on your system as eating white table sugar.

This is because fruit contains fructose, just as honey, maple syrup and white table sugar do. So, what’s the difference? FIBER. Fruit contains fiber, while other sources of sugar do not. When you eat fruit in its whole form, you get the benefits of the fiber – which helps to break down the sugars (fructose) for slower absorption.  Meaning, as your system digest fruit in its whole form it has to break down the fiber first, slowing the absorption of sugar into you blood.

Fruit contains both soluble and insoluble fiber.  Soluble fiber stabilizes blood sugar, slows absorption and reduces cholesterol. Your small intestine absorbs the nutrients and fructose for energy and the insoluble fiber drops down into your large intestine where it pushes waste through your digestive tract, making digestion quicker and helps with more regular bowel movements.

Here’s my advice, when buying your green juice keep it just veggies with no fruit.  Eat your fruit whole or blend it into a smoothie so you get the benefits of the fiber. Your health will thank you!

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A question I get a lot from clients is how to add more protein to their diet. One good way to add protein to your diet is with protein powder, but with so many on the market today, how do you choose which one is best for you? 

The first step to choosing a protein powder that works for you is deciding if you want (1) a whey protein or (2) a vegan protein. 

(1) When choosing a whey-protein it is important to buy grass-fed whey. There are a lot of whey protein powders available, but the vast majority come from feedlot cattle fed with grains, often corn mash, a low nutrient waste product of ethanol manufacturing. Whey protein from  grass fed cows, by comparison, is higher in omega-3 fatty acids when compared to grain fed cattle and is free of pesticides and hormones.  

Whey protein is an excellent ingredient to add to smoothies, not just for all the beneficial amino acids, and other nutritional elements, but also because it naturally slows down digestion and minimizes blood sugar spikes for more stable energy levels. My favorite brands are Well Wisdom and Vital Whey.  

(2) When choosing a vegan protein powder the best types are hemp, brown rice, pea protein or a blend. The less ingredients the better.  You can find protein powders where the only ingredient simply is brown rice protein with nothing else, so you know you are steering clear of unhealthy additives and hidden sugar. 

My vegan favorite brands, in order from least to most sweet in taste are: 
Jarrow
Philosophie
Sun Warrior
Aloha

Also, this is my favorite for collagen peptides. This "powdered bone broth" is an excellent source of protein, 2 scoops gives you 14 grams of clean protein and all nine essential amino acids. 

This recipe has become one of my go to favorites to top zoodles, gluten-free pasta, salmon, chicken... just about anything! it's loaded with healthy fats from the avocado and the nuts. after having my gallbladder removed ten years ago my doctor told me to eat a low-fat diet. after noticing that my energy was depleted and that i was constantly hungry, i began instead to slowly up my intake of healthy fats. today i thrive off of a diet high in fat and here's why...

Let's talk healthy fats.

I am always looking for creative ways to add more healthy fats into my client's diets. The most important part of the day to incorporate healthy fats is in the morning for breakfast to keep you full until lunch, as well as for lunch to give you energy to beat the afternoon slump and keep you from reaching for sugary snacks and a cup of afternoon coffee. 

Avocado and nuts, such as walnuts and almonds, are my favorite healthy fats. Full of vitamin D, E, A and Zinc, healthy fats improve absorption of vitamins and minerals from other foods you eat as well.  A total win-win!

Blood sugar, feeling full and weight loss.

Including healthy fats in your diet will help to balance your blood sugar and also keep you fuller longer, both of which help with weight-loss. Many people who are trying to loose weight will limit their fat consumption or opt for “ low-fat” or “non-fat” food items (I am looking at you dairy). Not only does this not help, but can make loosing weight more difficult. We need to eat fat to slow the release of carbohydrates into our blood stream in order to balance blood sugar. Eating fat also increases feelings of satiation as the hormones gherkin and leptin, responsible for feeling full, responds to fat consumption.

Get your fats in with this creamy goodness.

So on to the recipe!  This sauce is killer and can be used in so many ways - to coat a pile of zoodles or your favorite gluten-free pasta (I like brown rice pasta or almond-based fettuccine),  topped over grilled chicken or shrimp, or as a delicious dip with veggies, crackers or tortilla chips.

Ingredients
Serves 4
1 avocado, halved and pitted
3 cups baby spinach
2 tablespoons almonds or walnuts
2 garlic cloves
Juice of 1 lime or lemon
½ teaspoon fine grain sea salt
½ teaspoon red pepper flakes
2 tablespoons olive oil

Directions
Add the avocado, spinach, nuts, garlic, lime/lemon juice, sea salt, and chili flakes to a food processor. Process for 2-3 minutes, stopping to scrape down sides as needed, or until smooth and creamy. If it’s too thick add water, one tablespoon at a time. Taste and adjust seasoning. Add olive oil last and set aside. This sauce will last in the fridge for a couple of days, the lemon/lime keeps it fresh!

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