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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

The Four F’s

The Four F’s

1. Fermented Foods🍜 – Fermented foods continue to grow with popularity, as you’ve probably noticed on your local grocery store shelves. These products include kombucha, kefir popsicles, sauerkraut, yogurts, tempeh, miso, and kimchi. These foods supply the body with a natural source of probiotics to repopulate your healing gut.

2. Fiber🍞 – Fiber is a natural prebiotic, which acts as food for good bacteria. Most people don’t realize fiber is a crucial component for proper gut health. Try fiber-rich foods such as whole grains, fruit, and vegetables.

3. Foundation Foods🥦 – These foods are the foundation of your diet once you’ve supported the gut with probiotic and prebiotic foods. They supply the body with tons of nutrients and also work on healing the gut. Foundation foods include broccoli, greens, cacao, chickpeas, and oatmeal.

4. Fruit🍏 – Apples are a strong addition to your gut healing diet. Not only are they high in fiber, stewed apples are great for your microbiome (which can help heal the gut.) Blueberries are another great addition as they are full of antioxidants, vitamin K, and fiber. Studies show blueberries also diversify our gut bacteria.

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.