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Low FODMAP Grocery List

Eating on a Low FODMAP Diet? Bring this grocery list with you on your next trip to the store! 🛒

Grains🍞
-Gluten free pasta
-Quinoa
-Rice
-Millet or spelt bread

Protein🥩
-Beef
-Chicken
-Turkey
-Eggs (if tolerated)
-Fish

Vegetables🥬
-Bell peppers
-Broccoli
-Carrots
-Celery
-Cucumber
-Eggplant
-Green beans
-Mixed greens (lettuce, spinach)
-Summer squash
-Zucchini

Fruit🍓
-Avocado
-Small bananas
-Berries (blueberries, strawberries, raspberries)
-Grapes
-Lemons and limes
-Oranges

Dairy & Milk Alternatives🧀
-Aged cheeses (preferably cheddar)
-Butter
-Almond milk
-Coconut milk
-Lactose-free milk
-Rice milk

Nuts & Seeds🎃
-Almond butter
-Almonds
-Cashews
-Pumpkin seeds
-Sesame seeds
-Sunflower seeds

Drinks🍵
-Coffee
-Cranberry juice
-Tea
-Sparkling water

Oil & Condiments🥥
-Coconut oil
-Garlic-infused oil
-Mayonnaise
-Mustard (ensure no garlic or onion)
-Olive oil
-Soy sauce

Low FODMAP Snack Ideas

Low FODMAP Snacks😋
Looking for a quick snack that fits within your low FODMAP diet? Check out these healthy snack options for home or at work.

1. One serving of low FODMAP fruit (ie: 10 strawberries or 20 blueberries)
2. Low FODMAP veggie sticks (ie: carrots or cucumbers)
3. Lactose-free yogurt cup
4. Cheddar cheese stick
5. Low FODMAP serving of nuts (ie: 10 almonds)
6. Serving of plain popcorn
7. Cheese and rice crackers
8. Roasted chickpeas
9. Celery with 1 tbsp almond or peanut butter
10. Cinnamon oatmeal
11. Boiled egg
12. 30g dark chocolate

Low FODMAP Blueberry Smoothie Bowl Recipe

Low FODMAP Smoothie Bowl😋
This smoothie bowl is not only delicious, it’s also full of nutrients and antioxidants; the perfect breakfast for a busy morning.

Ingredients:
-10 blueberries
-1/2 cup coconut yogurt (or lactose-free yogurt)
-1 tsp chia seeds
-1/4 cup almond milk
-Ice

Top with:
-1 tbsp pumpkin seeds
-5 thin banana slices
-8 blueberries

Instructions:
Add the blueberries, coconut yogurt, chia seeds, almond milk, and ice cubes to a blender. Blend until creamy – add water or more ice for desired texture. Pour mixture into a bowl and top with pumpkin seeds, banana slices, and additional blueberries. Enjoy!

Yoga Breathing Through Uncomfortable Moments

Yoga Breathing Through Uncomfortable Moments 🧘🏼‍♀️

Living with digestive disorders such as Small Intestinal Bacterial Overgrowth and Irritable Bowel Syndrome can definitely bring up some challenging moments. Many yoga poses help aid in digestion. Twists that compress the colon will actually improve the movement of food through the intestines. Along with this, yoga breathing can help relax the body and mind through those difficult times.

Ujjayi Pranayama
1. Begin in a seated, comfortable position. Relax your body and gently close your eyes. Let your mouth drop open slightly. Relax your jaw and your tongue.

2. Inhale deeply through your nose, and exhale deeply through your mouth. Feel the air of your inhalations passing through your windpipe.

3. On your exhalations, slightly contract the back of your throat, as you do when you whisper. Softly whisper the sound, “ahhh,” as you exhale. Imagine your breath fogging up a window.

4. As you become comfortable with your exhalations, maintain the slight constriction of the throat on your inhalations, as well. You will notice your breath making an “ocean” sound, softly moving in and out, like ocean waves.

5. As you continue with this breathing, concentrate on the sound of your breath; allow it to soothe your mind. It should be audible to you, but not so loud that someone standing several feet away can hear it.

6. Let your inhalations fill your lungs to their fullest expansion. Completely release the air during your exhalations.

7. Start by practicing this breathing for five minutes while you are seated. For longer relaxation, increase your time to 15 minutes.

Gut Health and Alcohol

Gut Health & Alcohol 🍷

Over-consumption of alcohol has been proven to have a negative impact on the gut. Those who consume alcohol regularly have higher rates of alcohol-induced oxidative stress and intestinal dysbiosis, which often leads to gastrointestinal inflammation and leaky gut syndrome.
Binge drinking (more than four drinks per event) can result in a rapid increase of bacteria toxins in the cell, inflammation, and disturbance of the immune system.

If you are consuming alcohol, prep your body! 🍊🍽
1. Probiotics
2. Vitamin C
3. Fiber
4. Drink responsibly
5. Stick to low FODMAP approved drinks (ie: dry wines, gin, vodka, whiskey)
6. Watch your mixers!
7. Alternate between a drink and a glass of water
8. Eat a healthy, balanced meal prior to drinking