✨ SYMPTOMS || I’ve been super quiet on here this week because I’ve been getting over extremely sore bloating, gas and pain from some food I ate for lunch on Tuesday. I was careful to select what didn’t have onion or garlic in, but as soon as I began to eat it, I knew there was some. My stomach began to bubble, during the afternoon I was constantly visiting the bathroom on order to fart and poor tummy became so bloated by bedtime that all I wanted to do was sit in a hot shower or on the toilet. It ain’t pleasant is it? I know I take chances when I eat out, but life happens and you can’t always be prepared with home cooked meals. However, the blessing in all this is knowing what caused the symptoms and knowing how long they last for. Knowledge is power! Today I was able to work from home, so I made myself a yummy lunch of Turmeric rice, poached egg, spinach and some fresh chillie. I’m beginning to feel like me again! #newjourney#adventure#foodblogger#fructosefriendly#fructosefree#lactosefree#glutenfree#FODMAP#homemade#healthysnacks#healthylife#healthyeating#cleaneating#food#foodporn#foodie#fitnessfood
Sürekli sindirim sistemi problemin mi var? Geçmeyen şişkinlik, karın ağrısı, tuvalete ishal veya kabız çıkma, tuvaleti yaptığın halde tam çıkaramamış hissin mi var ⚠ Hassas bağırsak, duygusal bağırsak, irritable bağırsak sendromu isimleriyle bilinen bir sağlık probleminde tedavi amacıyla uyguladığımız FODMAP diyetini bilimsel yönleriyle 2.İstanbul Ulusal Beslenme ve Diyetetik Kongresinde Okan Üniversitesi davetlisi olarak anlatacağım 😊 Bir aksilik olmazsa konuşmamı @nutrist_diet instagram hesabımızdan canlı yayınlayacağız. Sormak istedikleriniz olursa yazabilirseniz, cevaplamaya çalışırım 🤗 😘
Celebrating 13K followers with a refined sugar-free BLUEBERRY CHEESECAKE 😍😍- not that you need a reason to eat cake 🍰🍰 so grateful for the support and hope to be back sharing more recipes and foodie finds soon when life stops being so busy 🙈🙈
I ❤️ Raspberry chia jam, and it's super easy to make! Most of the jams you find on the supermarket shelf are not FOD friendly, they contain glucose-fructose syrup, as well as being high in sugar and artificial flavourings. This jam is made with whole raspberries so contributing to your 5 a day, as well containing chia seeds which are a natural setting agent, source of insoluble fibre and high in protein.
Have you noticed that the jam has a gel like consistency? This is thanks to the superfood chia seeds and is what happens in your gut too.
Chia seeds are high in in soluble fibre which means they do not dissolve in water, helping with the transit of things in the digestive system, keeping things moving. It is important to get your head around the two types of fibre as this can be key to managing your symptoms. Watch out for my next post which will explain the differences because it can get confusing!
I have been getting my chia seeds from @aldiuk, Aldi have a great selection of seeds and fruit, it's worth a look!
-3 cups of frozen/fresh raspberries or strawberries -2 tbsp chia seeds
-1 tbsp maple syrup -2 tbsp water
-1/2 teaspoon vanilla essence
Add all the ingredients to a pan and boil stirring constantly for around 5 minutes until the raspberries breakdown and the jam starts to thicken.
Pour into a clean sterilised jar and store in a fridge for up to 2 weeks.
Delicious with eggs for breakfast or as a side for supper, this Low Fodmap Swiss Chard and Bacon calls for only four ingredients and is ready in less than 15 minutes.⠀
1 Tbsp. garlic-infused olive oil, divided⠀
4 slices bacon, diced⠀
1 bunch swiss chard, stems removed and leaves shredded⠀
1 pinch red pepper flakes⠀
Heat olive oil in a large frying pan over medium-high heat. Add bacon and cook until brown and crispy.⠀
Stir in Swiss chard and red pepper flakes. Cook until Swiss chard is bright green and just wilted. Serve warm.⠀
Follow @funwithoutfodmaps for more low FODMAP recipes!⠀
Are you interesting in #kombucha either brewing your own or finding out more about the fermented drink? Then check out my new blog post (link in my bio as always). I attended a @jarrkombucha workshop at @wholefoodsuk and learnt about the history of kombucha and brewed my own!! I can now continue to make my own with the SCOBY and try different flavours #guthealth#fodmap
If you have Irritable Bowel Syndrome (IBS) and you're on a low FODMAP diet, you may be avoiding legumes because they upset your tummy, causing bloating and gas. You may be surprised to know that you don’t have to cut them out of your life completely.
Follow these 2 key tips which could help both your tastebuds and tummy enjoy legumes again: ✔️Use canned legumes that have been thoroughly drained and rinsed. According to Monash University, “canned legumes/pulses contain a lower FODMAP content because the water soluble galacto-oligosaccharides and fructans leach out of the bean.” ✔️Watch portion sizes. Here are some examples of suggested portion sizes - Chickpeas 1/4 cup and Lentils 1/2 cup.
Download the Monash FODMAP app @monashfodmap so you can checkout the suggested low FODMAP serving sizes of other legumes/pulses as well as other foods. It does cost $12.99 but it's totally worth it.
This Chickpea, pumpkin, kale and pecan salad is a great way to include chickpeas:
1 small bunch of spring onion the green part only, chopped
1 bunch of kale, stems removed and cut thinly
160g canned chickpeas, drained and rinsed thoroughly
200g Kent pumpkin, peeled and diced
1/4 cup pecans, chopped
1 lemon, juiced
1/4 cup EVOO
1. Heat pan, add a little oil, spring onion and kale. Cook for 5 minutes. Add juice of half a lemon. Leave to cool.
2. Add pumpkin to a roasting dish, put into a preheated oven at 180 degrees. And cook for 45 minutes. Leave to cool.
3. In a salad bowl, add kale, pumpkin, chickpeas and pecans.
4. To make the dressing - add olive oil and remaining lemon juice, salt and pepper to a jar with a tight-fitting lid. Shake well to combine.
5. Drizzle dressing on salad and toss.
Enjoy 💚 #lowfodmap#fodmapfriendly#fodmap#fodmapfree#legumes#chickpeas#lentils#healthytips#instahealth#healthytummy#ibsfriendly#poweredbyplants#plantpower#simplydelish#tryfor5#simplyhealthy#saladinspo#fullofveggies#eatyourveggies#plantbaseddiet#instafood#instasalad#recipeshare#springsalad#saladrecipe#healthysalad#saladshare#wholefoods#5aday#monashfodmapapp
My go-to fodmap friendly dinner when I've had a long day at work.
I am beyond happy that Leggo's has a pasta sauce dedicated to us fodmappers that doesn't contain onion or garlic 😊🙅🏻
Also thanks to @lowfodmapcatherine for introducing me to this gluten free agnolotti - it's life changing! 🍝
IBS FEELS TODAY! READ BELOW👇
This photo makes me happy & makes me smile because it was taken while I was in a state of pure happiness on a weekend away not long ago. Unfortunately today I did not feel this happy or look like this photo. My IBS decided to muck around with my body & take complete control. I woke up with an extremely bloated stomach which has been cramping up all day. And what warranted this? A lunch out with my girlfriends last weekend where I had some white wine & a meal that had garlic in it. Going out to eat causes me a lot of anxiety as I don't have complete control over the ingredients in my meals, or often have to choose a pretty bland option that is low FODMAP, so I do limit going out. However, I still need to enjoy my life + food makes me VERY happy so I will occasionally go all out to enjoy, I just have to acknowledge the repercussions & that's life. I've completely accepted that IBS will forever impact my life & it's not always going to be smooth sailing. The majority of the time I feel well & healthy but there are still days that my IBS breaks me. Every single day I work hard to ensure I'm doing everything in my power to manage my IBS so I don't feel sick, however this becomes very tiring & stressful day in & day out so I therefore have my "off" days. This is not a post for sympathy, I'm only wanting to share how I'm currently feeling in case anyone else can relate or is having a similar struggle today. The one & only thing that made me happy today was exercising (even though I did not feel like moving from bed) so just keep in mind if you are contemplating exercise, think about the mental benefits, they are magical!!!!
Ask anyone who knows me: I'm a tea fiend. I can't get enough! I'm always looking for new, healthy flavours to try, and @tavalonaus is one brand that keeps on giving. Along with the usual suspects like chai, mint and lemongrass, Tavalon has creative cuppas such as 'Aussie Breakfast', 'Tropical Peony' and 'Mango Melange' - which tastes like summer. Our tip? Serve it on ice for a refreshing mid-morning treat. ☕️️💛
Gluten-Free Toast with Smash Avo & FODMAP-Friendly Dukkah 💚🍞🥑 ⠀
Who says you can't be trendy AF while following a low FODMAP diet?! Remember what I said last post about portion sizes. Well, I often hear people say "oh, I'm not doing Avocado .. I'm on a low-FODMAP Diet". WRONG! Avocado, up to 1/4 or 1/2 (small) depending on the authority (I use @fodmapfriendlyfoodprogram app ) is FODMAP-friendly. Anything in excess of this will contain high levels of the Polyol-Sorbitol. Sooo you may still be able to have it even in excess of this if your issue is another FODMAP (unlikely you'll be intolerant of ALL FODMAPs). #thankjebus 🙌⠀
So why do I still choose to include some avocado into my FODMAP Friendly Vegan diet?⠀
The avocado is unique in that while most fruit consists primarily of carbohydrate, avocado is high in monounsaturated (healthy) fats. Avocados are also a rich source of vitamin K, folate, vitamin C, potassium (more so than bananas), B vitamins and vitamin E. Avocados contain magnesium, manganese, copper, iron, zinc, and phosphorous. Although the avocado contains 9 grams of carbs, 7 of those are fiber so there are only 2 “net” carbs, making this a low-carb plant food. 👍⠀
Avocados are also loaded with oleic acid, linked to reduced inflammation and cancer risk. Eating avocados can also lower cholesterol and triglyceride levels. 😱⠀
Also, for some lucky ones (such as myself), the high monosaturated fat content of avocados actually aids digestion and causes no flare-ups. Avocado oil is a low FODMAP friendly option that may be used as an alternative to olive oil at a 1:1 ratio. However, avoid cooking with avocado oil, as it is an unstable fat. Instead, use something like coconut oil for cooking. 🍴⠀
Thank you to my lovely friend @jadescleaneats for this amazing recipe idea & inspiring my avo-obsessed post!! Check out this girl's Instagram she's an up and coming foodie warrior! 😘⠀
Visit www.thefodmapfriendlyvegan.com >IN MY KITCHEN to learn more about the foods I include in my diet & why! 💜💜⠀
I've had one of the busiest weeks this week. It's literally been stuffed full of end of school activities, concerts, work deadlines, an insane to do list, planning master-soon-to-be-fours birthday (60 guests at our house - 😯) a holiday and Christmas. I'm exhausted my brain is slightly fried, but I feel good. Actually it's all been rather LOVELY - how lucky that I get to do all of this stuff & for the first time in ages I feel like I'm doing ok and I'm smashing this working parent lark. 💕💕 #positive#gratitude#lifeisbeautiful#lovely#thehappynow#darlingmovement
Yummee stuffed mushrooms 🍄 recipe now on the blog. Find the recipe on my website, link in bio.
Check out Yummee Gluten Free’s range of premium, organic, gluten free and vegan products while you’re there.
On a low FODMAP diet, you need to limit the amount of bread that you eat. But you don't have to avoid it altogether. One slice of wheat bread is low FODMAP, which means that you can eat food that's crumbed, so long as the other ingredients are low FODMAP and you don't have too many breadcrumbs.
This delicious dish was chicken schnitzel with sage and prosciutto, plus a witlof salad. All they had to change was the salad dressing. Maybe too much breadcrumbs for a strict low FODMAP diet, but since I can tolerate some fructans, this was well within what I could handle.
And it was a lovely lunch date with @whatsforeats So a great day all round 😄
Sprinkle granola on your salad or veggies for extra flavor! My biz coach Ami gave me this idea a while ago & I've been doing it ever since! I find the grain free is amazing in salad with roast pumpkin or sweet potato, but just as good on a plain salad or roast veggie mix. Drizzle with olive oil & @cidertonic 👌🏻 Ami uses the Original and thinks that's great too! Grab some to add flavor & nutrients to your summer meals!! Link to online store in bio, or pop in to one of our lovely stockists. Thanks for sharing @craftcoachinganddevelopment -
#Repost @craftcoachinganddevelopment (@get_repost)
I had to share the love as I’m pretty proud of this salad. Two of my favourite business women contributed to it’s deliciousness -@nourishedbycarms with her amazing soon to be FODMAP certified handmade granola, and @cidertonic who makes the most delicious apple cider vinegar brew that can be used as salad dressing, cordial, or taken neat daily to support good health.
Two women I admire and who have teamed up to create a gut health hamper coming soon (with another incredible business focused on gut health too). Pop your name in the comments if you’d like them to contact you when it becomes available :)
A morning well spent! Some pre-Thanksgiving meal prep with my beautiful mom! 💕 Today’s cooking included a new recipe for low FODMAP stuffing. Swipe left to see the portions & the taste test! 👍🏼👍🏼
When you have food allergies, holidays like Thanksgiving can be a real challenge. I am incredibly thankful for a mom and sister who are so willing to make foods that I can eat too!
FODMAP (Sigla para Oligosacarideos, Dissacarideos, Monossacarideos e Poliois Fermentáveis),
consiste em carboidratos fermentáveis que se encontram em uma grande quantidade de alimentos e que são dificilmente absorvidos pelo intestinal delgado, produzindo gases e os sintomas como: distensão abdominal, oscilação entre prisão de ventre e diarreia, gases, fadiga, queda de energia e rendimento ao longo do dia, falta de disposição, queda na imunidade, dermatite atópica, queda acentuada de cabelo.
Na prática, por um determinado período de tempo (em torno de 60 dias), alguns carboidratos deverão ser retirados completamente da alimentação, outros consumidos em pequenas quantidades, enquanto outros estão liberados para o consumo.
Após o tempo de restrição, é iniciado o processo de reintrodução de alimentos no plano, pouco a pouco, fazendo a observação e avaliação dos sintomas conforme indicação do
Se você possuir alguns dos sintomas citados a cima, procure um nutricionista para investigar e orientar a melhor forma de consumir os alimentos sem sentir prejuizos a saúde.
Been in such a better mood today, thank goodness for that! But does anyone else feel hungry but legit just can’t be bothered eating? Idk if that’s my subconscious trying to restrict or not but imma keep an eye on it😅
Anyways.. actually woke up with my alarm today, YAY. Annoying that I didn’t have anything vital planned just needed to go to uni and meet my dyslexia tutor for 2😅
Started the day off with an orange and apple (fear food dk why tbh but can only eat them cut up lol). Then had 2 hifi bars😛
Got to uni and sorted the last part of my essay before my meeting with my tutor, had a flask of soup (so about 5 of those cups) of butternut squash and sweet potato soup😋. Got 2 of my essays sorted (just need to sort out the referencing 🙁 BORING) but they can be sent away tomorrow😊😊😊😊 Went to Nando’s again today with my other friend, ordered the same thing basically - chicken butterfly plain without skin, large corn no butter, spicy rice [2 syns], 1/4 avocado [3.5 syns], 2tbsp garlic sauce [1 syn] and a portion of halloumi😋 [9 syns] and completely worth it!
Went on a shop after that, getting my weeks food and my Xmas decors and some pressies😏 was super fun!
Got myself home and put them all up (yey pretty) and had 3 clementines.
Overall, a pretty successful day. Here’s hoping I’ve gotten over the worst of it😊 •
So these are my turmeric scrambled eggs pimped up with the delicious @extraordinary.foods sprinkles. Sooo yummy and add such a fab crunch! Was beside myself when found these guys at the @finders_keepers markets. Topped with sunflower sprouts, 1/4 avo & @kehoeskitchen cream cheese. The cheese is cashew based but I've found I can handle a heaped tsp because its fermented! Winning! Thanks @myfoodreligion for introducing me to this yummy stuff and helping my guts! 🙌🏻🌟 #kehoes#avocado#freerange#organic#fermentation