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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

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

What’s Trending – Plant Proteins

What’s Trending – Plant Proteins🌱

Numerous health experts believe that 2019 is the year of plant protein. Health, ethical, and environmental concerns will cause more people to eat less animal proteins, and switch to plant-based diets. These trends continue to grow with the increased consumption of avocado, kale, quinoa, vegetable-based juices, rainbow carrots, and beets.

Tackle Your SIBO Symptoms!

Gut health experts share the 18 best ways to tackle IBS symptoms, as reported by the Daily Mail. IBS and SIBO symptoms can go hand in hand; as 80% of IBS patients may in fact have SIBO.

Dr. Simon Smale👨🏻‍⚕️, a gastroenterologist at Manchester University, claims we can transform our gut health with these top tips.

1. Choose red wine over spirits 🍷
2. Ditch carbonated drinks and enjoy herbal teas instead
3. That includes “diet” fizzy drinks
4. Ready-made meals are a no go
5. Take a clinically proven antibiotic 💊
6. If nothing is working, meet with a Dietitian
7. Limit your intake of onions and garlic
8. Eat less broccoli and cauliflower 🥦
9. Avoid Brussels sprouts
10. Watch out for fruits such as plums, nectarines, and mangoes
11. Improve your sleep routine 😴
12. Go to bed at the same time every night
13. Avoid bright lights before bed
14. Rollerblade around the block or go for daily walks
15. Get up from your desk to stretch every hour 🤸🏼‍♂️
16.Try incorporating yoga into your daily routine
17. Try two coffees per week instead of per day ☕️
18. Don’t leave long gaps between meals

Visit the article for full details outlining each of his 18 top tips!
https://www.dailymail.co.uk/health/article-6924793/Gut-health-expert-reveals-18-best-tips-tackle-irritable-bowel-syndrome.html

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!