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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

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!

Low FODMAP Salmon Salad

Low FODMAP Salmon Salad😋🐟🥒
Fresh flavors and packed with Omega-3, this low FODMAP Salmon Salad makes for the perfect lunch.Ingredients:
-Cooked salmon fillets
-1/2 red bell peppers (diced)
-1/4 cup cucumber (diced)
-2 tbsp avocado
-1 cup lettuce (shredded)

Dressing Ingredients:
-1 tbsp lemon juice
-1 tbsp olive oil
-1/2 tsp Dijon mustard
-Black pepper

Instructions:
Chop up cooked salmon fillets. Mix together shredded lettuce, red bell peppers, cucumber, and avocado chunks. Add salmon. In a separate bowl, mix together dressing ingredients. Pour into salad and toss together. Best enjoyed fresh!

What’s Trending – Celery Juice

Celery juice is trending heavily in the #GutHealthworld. The main hype around this veggie juice is something called “Luteolin.” It’s known to have positive affects on the gut, reduces inflammation, and shares antioxidant/antimicrobial properties. Another highlighted compound in celery juice is POQ, which also lowers inflammation. Celery juice is low-calorie, and packed with Vitamin K, Folate, and Potassium. Celebrities are also jumping on this juice train, including Rosie Huntington, Selma Blair, Jenna Dewan, and Pharrell Williams.

Common Breath Test Errors

Dr. Alison Vandekerkhove from A New Leaf Naturopathic Clinic explaining common sampling errors in regards to the Hydrogen Methane Breath Test, when testing for Small Intestinal Bacterial Overgrowth (also known as SIBO).