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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 Hay Fever

With Spring on the horizon, so are seasonal allergies. With so many health trends on the rise, studies have been popping up surrounding gut health and hay fever. Improving your gut health has been shown to reduce the symptoms of hay fever and seasonal allergies. So start working on those gut healing foods, or get tested for Small Intestinal Bacterial Overgrowth and see what all the fuss is about!

How To Make Bone Broth

How To Make Bone Broth💫💫

Ingredients:
-2 pounds of chicken, turkey, pork, beef, lamb, or other bones (try to get bones that have lots of connective tissue such as feet, knuckles, necks, back, etc)
-1 tablespoon apple cider vinegar
-4 cups roughly chopped carrots, onions, and celery
-2 bay leaves
-1/2 tsp peppercorns
-1 tsp sea salt
-Filtered water

Instructions:
In a large soup pan, place the bones, apple cider vinegar, vegetables, bay leaves, peppercorns, and salt.
Fill pot with filtered water until it covers the bones by an inch.
Bring to a simmer over medium heat, then reduce heat to as low as your stove will go, while still bubbling slightly. Cover with lid (slightly ajar.)
Cook for 24 hours for poultry bones or 48 hours for red meat bones. If cooking overnight makes you nervous, you can place the whole pot (covered) in the fridge and continue cooking in the morning.
When cooking time is finished, strain the broth and transfer to mason jars. Store bone broth in the fridge or freezer. Enjoy!

SIBO and Alcohol

Can you still have a drink with a Small Intestinal Bacterial Overgrowth diagnosis?

The SIBO Specific Food Guide shares that the occasional alcoholic beverage (in a moderate amount) is approved with a low FODMAP diet. Their recommended choices include bourbon, gin, vodka, whiskey, scotch and wine. It’s important to choose your alcohol and mixers carefully. Choose juices that are low FODMAP including pure cranberry juice, fresh orange juice, or carbonated water. Ensure to stick within the approved amounts of juice and liquor to not off set your stomach (ie: 1/2 cup of orange juice over a two hour period.) Another handy tip is to have a well-balanced low FODMAP meal before drinking, such as a chicken breast over a bed of mixed greens with a side of buttered squash. Drinking water will also help slow down the drinking process.

Let’s talk about wine! The SCD Legal Wine Guide highly recommends dry wines. The wine list includes the following:

Dry Red Wines – Merlot, Zinfandel, Cabernet Sauvignon, Pinot Noir, and Syrah

Dry White Wines – Sauvignon Blanc, Chardonnay, Pinot Grigio, Riesling, Brut, or Extra Brut Champagne

Another tip is to choose a wine with a 12.5% or less alcoholic content and only enjoying one regular sized glass 3-4x per week. Cheers!

Small Intestinal Bacterial Overgrowth Causes

Dr. Alison Vandekerkhove from A New Leaf Naturopathic Clinic explaining the common causes of Small Intestinal Bacterial Overgrowth, also known as SIBO.

SIBO is caused when the bacteria from the large intestine can migrate into the small intestine or even into the stomach. This migration of the bacteria is what actually causes the issue. In our system, we have an MMC (migrating motor complex) which works like a dishwasher. After we’ve eaten the MMC rinses through our system to keep the bacteria at bay. Anything that causes the bacteria to move or the MMC to stop working properly can cause SIBO.

Common causes include general flu’s (with diarrhea and vomiting), chronic concussions, low stomach acid, and abdominal surgeries.