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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

SIBO-Friendly Meal Ideas

We’re sharing our top picks for simple and nutritional meals that won’t upset a SIBO-Friendly Diet.

  1. A grilled chicken breast with 1/2 cup steamed broccoli, topped with butter, salt, and pepper
  2. Mixed green salad with tomatoes, cucumber, 2 tablespoons of sunflower seeds, and aged Parmesan cheese, drizzled with garlic-infused olive oil
  3. 3/4 cup butternut squash noodles cooked with butter, salt, pepper, grated aged cheddar cheese, and crispy bacon bits
  4. Bacon-stuffed chicken breast with a side of kale salad
  5. Pan-fried pork chops with a side of green beans (approximately 10 green beans is low FODMAP approved)
  6. Homemade beef meatballs in a simple tomato sauce
  7. Shrimp cooked in garlic-infused olive oil over a bed of zucchini noodles, topped with aged Parmesan cheese
  8. Breakfast for dinner – cheesy eggs and bacon (make sure the cheese is aged)
  9. Baked salmon with steamed vegetables
  10. Homemade beef stew with chunks of tender beef, tomatoes, and grilled vegetables

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!

Low FODMAP Pumpkin & Carrot Risotto

This low FODMAP pumpkin and carrot risotto is delicious, not to mention gluten-free, dairy-free, egg-free, nut-free, and soy-free! It combines fresh lemon flavors with the comfort of creamy rice and sweet roasted vegetables. This dish is great on its own or with pan-fried white fleshed fish.

Ingredients:

Roast Veggies

-240g pumpkin

-2 large carrots

-1 tbsp olive oil

-Salt and pepper to taste

Risotto

-1 1/2 cups medium grain risotto rice

-1/2 cup leek (green tips only)

-1 tbsp garlic-infused oil

-1 tbsp olive oil

-4 cups low FODMAP chicken (or vegetable) stock

-2 tsp lemon zest

-2 1/2 tbsp lemon juice

-4 cups spinach

-3 tbsp fresh cilantro, chopped

-Optional: 50g Parmesan cheese (or a vegan cheese option)

Instructions:

Preheat oven to 400. Peel and chop the pumpkin and carrots into 1/2 inch sized pieces. Place in an oven dish, drizzle with olive oil and season with salt and pepper. Bake for 25 minutes (until soft and slightly golden.) Toss a couple of times while cooking.

While the veggies are roasting, make the risotto. Roughly chop the green leek tips. Make the stock if using stock cubes and shred the spinach. Heat a large saucepan over medium heat. Fry the leek tips in olive oil and garlic-infused oil for 2 minutes. Add the rice, stir through the mixture for about 1 minute.

Next, add 1/2 cup of stock at a time, stir every now and then until the liquid has absorbed into the rice. Continue to add and stir in the stock slowly. Turn down the heat to medium low if needed (if rice starts to stick to bottom of pan.) Once rice has absorbed about 3/4 of the stock, check to see if rice is cooked; should take about 20 minutes. Continue adding if not cooked. While the risotto cooks, zest the lemons.

While the rice finishes cooking, stir through the shredded spinach, lemon juice, and zest. Season with salt and pepper. Then stir through the roast veggies, chopped fresh cilantro, and grated cheese (if using.)

Serve the pumpkin and carrot risotto in bowls. Dig in!

Sourced from: https://alittlebityummy.com/recipe/en-ca/low-fodmap-pumpkin-carrot-risotto-3/

SIBO-Friendly Thai Chicken Meatballs

These delicious, SIBO-friendly meatballs only take 10 minutes to prep and 15 minutes to cook! With tons of flavor and moisture, eat them by themselves or make them into a wrap.

INGREDIENTS:
Meatballs
  • ¾ lb ground chicken breast
  • ½ cup almond flour
  • 1 egg
  • 1 tbsp fish sauce
  • ½ tbsp lime juice
  • 1 tbsp coconut aminos
  • ¼ cup minced basil
  • ⅛ cup mint
  • ¼ cup cilantro
  • Pinch red pepper flakes

For Cooking

  • Garlic-infused sesame oil

Wrap Ingredients

  • Red cabbage outer leaves or butter lettuce leaves
  • 1 carrot
  • Cilantro

Dipping Sauce (Optional)

  • 2 tsp fish Sauce
  • 2 tsp lime juice
  • 2 tsp coconut aminos
  • 2 tsp garlic infused sesame oil
INSTRUCTIONS:
  1. Add all meatball ingredients into a bowl and mix well
  2. Heat skillet to med-high and add 2 tbsp garlic-infused sesame oil
  3. Form chicken into golf size balls and add to pre-warmed skillet
  4. Let meatballs brown on one side, then flip and let brown on the other side, flattening them a little bit once flipped
  5. Serve in a cabbage leaf with shredded carrots and cilantro
  6. Optional: try with the dipping sauce

Sourced from: http://sibodietrecipes.com/thai-chicken-meatballs/