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Sesame Cumin Zucchini Bites

Zucchini is super SIBO friendly, especially if you let it get nice and soft. Zucchini is really easily digestible and with the cumin, sesame, and garlic mmm it tastes so good!

INGREDIENTS:
3 zucchini
4 tbsps garlic infused sesame oil
½ tsp salt
1 ½ tsp cumin
¼ tsp paprika
¼ tsp coriander
¼ lemon

INSTRUCTIONS:
Cut zucchini in half lengthwise and then half again lengthwise. Cut one last time into ½ inch slices width-wise so they become bite-sized pieces.
Heat skillet to med/high heat and let it get hot.
Add garlic infused oil and then add zucchini pieces.
Add all spices and salt, mixing them in.
Let zucchini brown on one side then flip and let brown on the other side.
Be patient, it’s important to let the zucchini get soft and browned (they are much more delicious that way!)
Squeeze the lemon over top and let it soak in.
Remove from skillet and enjoy!

Recipe sourced from: http://sibodietrecipes.com/sesame-cumin-zucchini-bites/

Living Life To The Fullest with SIBO

There are ways to focus on the positivity in your life rather than feeling completely defined by your sometimes difficult to control GI Tract, and live a much fuller and happier life.

  1. Start each day with gratitude and a fresh start. Perhaps create a gratitude journal in which you write what you are thankful for each morning or in the evening. This could include a list of people who support you, a SIBO-friendly recipe you tried, a favourite memory, or how far you’ve come in managing your health.
  2. Set goals for working out, relaxing, seeing friends, travelling, and other activities that make your heart content. Downtime is essential too, so include jotting in “DOWNTIME” as a reminder not to overbook yourself.
  3. Eat the foods you love. Even on a specific diet, try to modify your favorite foods to suit your intolerance needs. There are even low FODMAP versions of brownies, since we all deserve a treat.
  4. Listen to your body. When you are tired, rest.
  5. Think positive! Focus on healthy and healing thoughts each day. What is working well in your life right now? And if it’s not working, start a plan B, C, or D with your healthcare team. Don’t keep trying the same thing and expect different results.
  6. Take a break from your everyday routine. If you can take a warm, essential oil bath at noon, take a bath at noon! Watch a movie on a Saturday morning. Get a new book and read on a comfy chair with a cozy blanket and a cup of your favourite tea. Meditate. Play your favourite music. Light that special scented candle. Do things that relax you whenever you can. Say no without a need to provide a reason why.
  7. Be honest… to doctors, dieticians, family, and friends. It is important to have a trusting team that knows your symptoms, even the embarrassing ones to help guide you to good health.

 

Content sourced from: http://blog.katescarlata.com/2017/11/17/10-tips-for-living-life-to-the-fullest-with-ibs-or-sibo/

Common Causes of SIBO

It’s near impossible to pinpoint the exact causes of SIBO because everyone’s internal environment is so different. However, studies suggest SIBO is caused by a structural change in the GI tract. It could also be caused by disordered peristalsis of the gastrointestinal tract, or a disruption of the normal mucosal defenses of the small intestine. In other words, anything that causes the regular function of the GI tract to go haywire, especially valve and muscle function, can cause SIBO.

Here are the most common causes of SIBO:

  1. Low Stomach Acid – Stomach acid activates digestive enzymes and kills pathogenic bacteria. Low stomach acid, which can be caused by frequent antibiotic use, a diet of processed foods, or a natural decline with age, can lead to microbial overgrowth and therefore becomes a greater risk for bacteria entering the small intestine.
  2. Pre-existing Medical Conditions – Any medical condition that affects the gut’s muscle function can lead to SIBO. Type 2 diabetes, prior bowel surgeries, leaky gut syndrome, Crohn’s disease, and long-term Celiac disease can all increase your risk of developing SIBO.
  3. Dietary Factors (including Alcohol, Gluten, and Refined Sugar) – Studies show a much higher rate of SIBO with moderate alcohol consumption compared to people who don’t drink at all. Moderate alcohol consumption is considered one alcoholic beverage per day for women, and two per day for men. Alcohol has been shown to damage small bowel mucosal cells, which can decrease the muscular contractions of the ileocecal valve, which keeps the contents of the large and small intestine separated. Damaged bowel mucosal cells can cause impaired muscle function, thereby a greater risk for SIBO. Both alcohol and refined sugar feed certain types of “bad bacteria” in your system such as yeast, which is harmful when it overgrows and outnumbers your healthy gut bacteria. Eating gluten may also increase your risk for SIBO, as it’s one of the main contributors to leaky gut syndrome.
  4. Small Intestine Dysmotility – This occurs when your small intestine is functioning at a slower rate than it should be. It can be caused by genetics, autoimmune conditions, and any illness that causes inflammation in the GI tract.
  5. Slow Bowel Transit Time – A sluggish bowel transit time means it takes longer than 72 hours for food to move through your digestive tract from the time it’s been eaten to the time it’s eliminated. It’s a risk factor for SIBO because it allows more time for harmful bacteria to accumulate.
  6. Prescription Use – Prescription medications such an antibiotics, antidepressants, and birth control can deplete healthy gut flora and damage bowel mucosal cells.

 

Information sourced from: https://blog.kettleandfire.com/sibo/

SIBO Friendly Lemon Tart

SIBO Friendly Lemon Tart

INGREDIENTS:

Crust:

  • 1 ½ cup chestnut flour
  • ¼ cup pecans
  • 6 tbsp. ghee
  • ¼ cup honey
  • 1 tsp vanilla extract
  • ¼ tsp salt

Filling:

  • 4 lemons- juiced
  • ¾ cup honey
  • 5 eggs
  • 2 tbsp ghee
  • 2 tbsp coconut oil
  • ⅛ tsp salt
  • lemon rind from 1 whole lemon

INSTRUCTIONS:

Put pecans into Cuisinart and pulse until they become small pieces.

Add all the other crust ingredients together into Cuisinart and blend until smooth.

Grease a 12 x 12 baking dish with ghee and press dough so that it covers entire bottom surface evenly. Put into freezer for 1 hr.

Preheat oven to 350 degrees.

Grease a piece of tin foil and put it face down on top of crust. Cover tin foil with dry beans. (This is a cool trick to keep crust from rising).

Bake in oven for 20 min.

Remove beans and tin foil and bake for another 15-20 min or until browned.

Remove from oven and let cool.

Put all filling ingredients into Cuisinart or blender and blend until smooth. (If you can’t get butter to blend all the way don’t worry about it, it will be resolved in next step.

Put blended filling mix into sauce pan and cook on med/low heat, stirring constantly for about 10 min or until mixture becomes nice and thick. Be patient here it will happen!

When mixture has become a nice thick curd turn off heat and poor on top of crust. Let tart cool at room temperature. Refrigerate after cooled.

ENJOY!

 

Recipe from: http://sibodietrecipes.com/lemon-tart-with-chestnut-and-pecan-crust/

Low FODMAP Smoothies

For all low FODMAP Smoothies, add water first and then the fruit.

Proceed to blend for 30 seconds or until smooth.

Banana Berry Smoothie

  • 1 peeled banana
  • 1/2 cup strawberries or raspberries
  • 1 head of baby bok choy
  • 4 ounces of water

Banana Kiwi Smoothie

  • 1 peeled banana
  • 1-2 kiwi fruit (start with 1 and add another if desired)
  • 2 cups of chopped bok choy leaves
  • 4 ounces of water

Citrus Bok Choy Smoothie

  • 2 oranges (or switch out for grapefruit)
  • 1 cup of chopped bok choy leaves
  • 1 stalk of celery
  • A few splashes of water

Blueberry Melon Smoothie

  • 1 cup of cantaloupe or honeydew melon
  • 1/2 cup frozen blueberries
  • 4 ounces of water

Pineapple Ginger Smoothie

  • 1 cup of fresh pineapple, cut into cubes
  • 1 large stalk of celery
  • 1/2 teaspoon grated ginger (only if ginger does not aggravate your symptoms)
  • 1/2 banana
  • 4 ounces of water