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What Are Prebiotics?

What are Prebiotics? 🍎
Prebiotic fiber is the non-digestible part of food, such as bananas, onions, garlic, artichokes, apple skin, beans, and many others. Prebiotic fiber goes through the small intestine undigested and is fermented when it reaches the colon. This fermentation process feeds beneficial bacteria colonies (including probiotic bacteria.) This helps to increase the number of desirable bacteria in our digestive system that are associated with better health and reduced disease risk. Long story short, prebiotics feed the friendly bacteria in your gut.Prebiotic Foods:
1. Chicory Root
2. Dandelion Greens
3. Jerusalem Artichoke
4. Garlic
5. Onions
6. Leeks
7. Asparagus
8. Bananas
9. Barley
10. Oats
11. Apples
12. Cocoa
13. Flaxseed
14. Wheat Bran
15. Seaweed

Low FODMAP Breakfast

Low FODMAP Bruschetta Omelette 🍳🍅

Enjoy a low FODMAP bruschetta omelette for breakfast with fresh vegetables and herbs.

Ingredients:
-2 roma tomatoes (diced)
-1 tbsp olive oil
-Salt and pepper (to taste)
-6 fresh basil leaves (torn)
-2 tbsp aged cheddar cheese (crumbled)
-4 large eggs
-2 tbsp butter

Instructions:
Mix tomatoes, olive oil, salt, and pepper in a small bowl and set aside.
Add eggs to a mixing bowl and gently stir with a fork so that the yolks blend.
Warm a frying pan on medium heat and add 1 tbsp butter.
Add 1/2 cup of eggs and shuffle it back and forth so the eggs evenly coat the pan.
Swish the top liquid egg portion around while cooking to ensure eggs cook through.
Once almost fully cooked, add basil, cheese, and 1/2 cup of bruschetta mixture to center of eggs.
Gently fold over one side and slide the omelette onto your plate.
Repeat with the rest of the mixture. Enjoy!

Signs You May Be Ignoring

Signs Of SIBO You May Be Ignoring🌱

As most of you know, Small Intestinal Bacterial Overgrowth can mimic other digestive issues. Common symptoms of SIBO (that can often lead to a misdiagnosis, such as IBS) include:

1. Bloating and gas
2. Diarrhea
3. Stomach and abdominal pain
4. Fatigue
5. Strange bowel movements
6. Vitamin deficiency

Ask your doctor or Naturopathic Physician about getting tested for SIBO with a Hydrogen Methane Breath Test Kit. Check out our website for more information!

What’s Trending – Gut Health

What’s Trending – Gut Health🧠

We talk about #GutHealth on the daily, and it’s growing with popularity. More and more studies show that poor gut health is caused by a low-quality diet lacking in fiber and the overuse of antibiotics leading to a poor gut biome☹️

Healthy bacteria in our gut helps prevent inflammation, supports weight loss, and boosts our overall well-being👍🏼 

As gut health continues to trend, more products are becoming readily available including prebiotics, probiotics, sauerkraut, kefir, kimchi, and kombucha.#YAY 🤗

Low FODMAP Pumpkin & Carrot Risotto

This low FODMAP pumpkin and carrot risotto is delicious, not to mention gluten-free, dairy-free, egg-free, nut-free, and soy-free! It combines fresh lemon flavors with the comfort of creamy rice and sweet roasted vegetables. This dish is great on its own or with pan-fried white fleshed fish.

Ingredients:

Roast Veggies

-240g pumpkin

-2 large carrots

-1 tbsp olive oil

-Salt and pepper to taste

Risotto

-1 1/2 cups medium grain risotto rice

-1/2 cup leek (green tips only)

-1 tbsp garlic-infused oil

-1 tbsp olive oil

-4 cups low FODMAP chicken (or vegetable) stock

-2 tsp lemon zest

-2 1/2 tbsp lemon juice

-4 cups spinach

-3 tbsp fresh cilantro, chopped

-Optional: 50g Parmesan cheese (or a vegan cheese option)

Instructions:

Preheat oven to 400. Peel and chop the pumpkin and carrots into 1/2 inch sized pieces. Place in an oven dish, drizzle with olive oil and season with salt and pepper. Bake for 25 minutes (until soft and slightly golden.) Toss a couple of times while cooking.

While the veggies are roasting, make the risotto. Roughly chop the green leek tips. Make the stock if using stock cubes and shred the spinach. Heat a large saucepan over medium heat. Fry the leek tips in olive oil and garlic-infused oil for 2 minutes. Add the rice, stir through the mixture for about 1 minute.

Next, add 1/2 cup of stock at a time, stir every now and then until the liquid has absorbed into the rice. Continue to add and stir in the stock slowly. Turn down the heat to medium low if needed (if rice starts to stick to bottom of pan.) Once rice has absorbed about 3/4 of the stock, check to see if rice is cooked; should take about 20 minutes. Continue adding if not cooked. While the risotto cooks, zest the lemons.

While the rice finishes cooking, stir through the shredded spinach, lemon juice, and zest. Season with salt and pepper. Then stir through the roast veggies, chopped fresh cilantro, and grated cheese (if using.)

Serve the pumpkin and carrot risotto in bowls. Dig in!

Sourced from: https://alittlebityummy.com/recipe/en-ca/low-fodmap-pumpkin-carrot-risotto-3/