Posts

Eye Opening Truths On Women’s Gut Health

We’re sharing some eye opening truths surrounding women’s gut health. 👩🏻‍⚕️🌿

1. Many women feel guilty about their gut issues and ultimately go undiagnosed. When they feel bloated or constipated, they typically blame it on something they’ve eaten. Dr. Ellen Vora shares, “Women tend to blame themselves for just about everything. We may think to ourselves: ‘I didn’t eat cleanly enough, so now I pay the price.’” This ongoing problem highlights the lack of conversation surrounding digestive issues.

2. Gut problems aren’t limited to your digestive system. Dr. Ellen Vora explains, “We think that if we have bloating or diarrhea, it means our gut is unhealthy, but we fail to recognize that it has profound downstream ramifications for our health. That dysfunction is not limited to your gut, but in fact impacts your mental health, your hormones, your period, your skin, your joints, your energy, your immunity, your risk of developing an autoimmune disease, and just about everything else.”

3. Women’s microbiomes are different than men’s. “For one thing, women’s gut microbiomes shift with our cycles,” Dr. Ellen Vora explains. In addition, your gut flora is impacted by female-focused products including makeup, perfume, and birth control, and it can also be affected by female-specific life events such as pregnancy. Bottom line: Your gut-health issues aren’t just about what you eat and do for your body. There are many factors—that are often out of your hands—affecting your flora.

Sourced from: https://www.wellandgood.com/good-advice/womens-gut-health-renew-life/

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!

Low FODMAP Easter Treat

With Easter just around the corner, we’re sharing our favourite Low FODMAP Treat Option! 🐰💗

Low FODMAP Chocolate Mousse😋
-1 mashed avocado
-2 tbsp cacao powder
-3 tbsp maple syrup
-2 tbsp water
Mix all ingredients together, and let set in fridge for 20 minutes. Enjoy!
*Can also freeze for an ice cream version

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!