Creamy, nutritious zucchini smoothie with bananas, blueberries, greens, and hemp seeds! Loaded with 8 whole ingredients, plus 1 blender and 10 minutes required! Entirely vegan, gluten-free, and naturally sweetened.
Love this zucchini berry smoothie! Though not intended for kids, this would be a perfect preschooler snack!
Some modifications to make it kid-friendly are:
-preschool serving: 4 oz.
-If you don’t have hemp seeds, use chia seeds or ground flax. Do not sub protein powder as the recipe gives an option for
-use your preferred milk of choice!
Being a woman is an incredible journey. We are natural-born nurturers, as our bodies are created to grow and nourish our babies. Though not all women choose or are able to experience pregnancy and/or motherhood, for those that do, feeding their child(ren) after birth probably becomes their biggest concern.
In this post, I’ll be answering some of the common questions I hear as a pediatric dietitian:
Should I breastfeed?
What if I can’t breastfeed?
Will my baby suffer if I don’t breastfeed?
Does my baby need vitamins?
When do I start my baby on solids?
Do I still breast feed/formula feed after my baby starts solids?
What are appropriate first solids?
What are foods most likely to cause allergies?
If having a baby has ever crossed your mind, you’ve probably asked yourself at least one of the above questions. This may just be the way my mind works as a child-loving pediatric dietitian, so realistically, you’ve probably only considered these questions if you’ve had a baby. This post is all about encouraging and guiding mama’s and mama-to-be’s on evidence-based information on all of these topics in the hopes that feeding becomes one less stressor. Read below for answers to the above questions.
Should you breastfeed?
Breastfeeding is absolutely magical. Though I’m not a mom yet, I’ve done extensive research on the benefits for mama & baby, and let me tell you--they are so great. Before I dive into that, I want to also state that breastfeeding isn’t a requirement. While it’s so beneficial (as you’ll see below), babies grow strong & healthy on formula as well, so if you aren’t producing enough milk even with the help of a lactation consultant & your baby is not gaining enough weight; you’ve adopted a baby; or you simply choose not to do it--I want to iterate that you’re an amazing mom no matter what you choose. There’s been a lot of mom-shaming around this subject, and women should be empowering each other, not tearing each other down. Back to the benefits!
Mom-benefits:
+Bonding and sharing skin-to skin time with a baby is a huge reason why many moms choose to breastfeed. This promotes wellness and psychological benefits in both baby & mama. (1)
+the same hormone (oxytocin) that stimulates new moms to produce more milk with a baby’s constant suckling, also helps moms return to the “non-pregnant state” by helping the uterus contract. It also helps soothe mom during skin-to-skin contact. Most importantly though, it helps prevent post-partum hemorrhage (bleeding). (2)
+as long as a mom is exclusively breastfeeding (not bottle feeding), a mom’s period doesn’t return for months compared to 6-8 weeks for moms that bottle/formula feed. Again, this is a hormonal process, and this is super helpful because it allows for iron stores to be conserved (important after bleeding during birth). This helps reduce iron-deficiency anemia. (2)
+breastfeeding can be an effective contraceptive method! Due to that lack of monthly menstrual period I mentioned above, pregnancy can be prevented 98-99% of the time in the first 6 months, as this is the body’s natural mechanism for preventing moms from getting pregnant too soon after birth. Formula feeding moms will most likely have to take birth control methods after 6 weeks from birth. (2)
+breastfeeding promotes healthy weights for moms. It can help with losing that post-baby weight, though impact will be greatest for moms who eat healthfully and incorporate some exercise as tolerated. (3)
+breastfeeding can help moms be healthy long-term by reducing instances of type 2 diabetes, ovarian cancer, and certain breast cancers. (3)
+breastfeeding saves money! For those that are able to exclusively breastfeed, lots of money is saved by not having to purchase formula. Studies found cost of 1 year of formula can be between $1,200-$1,500, though this price would be reduced significantly for moms in the Supplemental Assistance Program for Women, Infants, and Children (WIC). (1)
Infant-benefits:
+colostrum is LIQUID GOLD! For those of you unfamiliar with colostrum, it’s the first milk created that is jam-packed with nutrients & antibodies for the baby. It’s a rich yellow color, and can help babies get a super strong immune boost post-birth. (1)
+breastfed babies are less likely to get sick than formula-fed babies. (3) Especially from otitis media (ear infections), gastroenteritis, and necrotizing enterocolitis.
+breast milk is the most perfect thing for your baby with just the right balance of nutrients (fat, protein, carbohydrates), so it will help nourish your baby is the most incredible way. Your breast milk IS enough to nourish your baby, unless your physician tells you otherwise.
+breast milk changes as your baby gets older. It basically adapts to whatever your baby needs, and as the baby needs more milk, more is created. I couldn’t reiterate how perfect this whole system is.
What if you can’t breastfeed?
Sometimes, as much as you may want to breastfeed, it’ll be basically impossible to do so. Whether it’s the rare cases of not producing enough milk, being a mom to twins or triplets, having recently had surgery, or adopting a baby. Some babies are also born with an intolerance to human milk, and in that situation, a special easily digestible formula will be required. There are many reasons that can interfere with breastfeeding, but that’s OKAY! Though it’s incredibly beneficial, your baby will still grow nice and strong. Click here for some more info on factors that can interfere with breastfeeding.
Will your baby suffer or be less healthy if you don’t breastfeed?
Breast milk is protective for your baby’s belly and immune system, but this doesn’t necessarily mean that formula fed babies will be less healthy. Here are some difficulties your baby may have with the formula:
+trouble with digestion, as most formula is made of cow’s milk, which is often hard to digest for babies (especially premature babies). The adjustment would only be in the beginning, though! (1)
+your baby may get sick more often. I mentioned above that formula provides babies with antibodies from mom to boost their immune system, so without them, they may experience a few more days feeling sick than breastfed babies. (1)
+they may have more colic, more tummy aches, and more gas.
Does your exclusively breastfed baby need vitamins?
The American Academy of Pediatrics (AAP) recommends supplementing babies with 400 IUs (in drops) of vitamin D and 400 IU/L of iron. First, I want to explain the reasoning behind the AAP, and then I’ll let you know my thoughts based on additional research I did.
Vitamin D
An extended vitamin D deficiency in infants and children causes rickets (weakness in the bones). While the best source of vitamin D is exposure to the sun, it is not recommended for babies 6 months and younger to be in direct sunlight as prolonged sun exposure over time can result in skin cancer. (4) While moms are able to provide an adequate supply of vitamin D to the baby during pregnancy and breast milk, the AAP was finding that many moms were vitamin D deficient during pregnancy, and therefore, were giving birth to babies that were also deficient. (4) Not supplementing a baby in this case, would be tragic for the baby’s growth and development of their bones, teeth, and skeletal development. (4)
Fortunately, moms can get their levels checked during their pregnancy and if there is an insufficiency or deficiency, then adequate steps can be taken to bring those levels up through sun exposure, and supplementation/diet. When these precautions are taken, and babies are born to moms who had normal levels, there is no real need for supplementation as the baby will be born with a generous supply. It’s important to note, though, that moms who live in areas with limited sun exposure, and/or have a darker skin pigmentation should take vitamin D supplements throughout the year to boost levels during pregnancy and breastfeeding, as lots of calcium leaves the body through breastmilk, and vitamin D is essential in calcium absorption. Moms with babies of darker skin pigment or who don’t have access to sun should consider supplementing babies with vitamin D to prevent a deficiency/rickets.
Iron
Similar to vitamin D, the AAP also suggests supplementation of iron as a preventative method. The difficult part about supplementation is that the drops don’t taste good, and are hard on a baby’s stomach. Iron is crucial for brain development and a strong immune system for infants and young children. Since iron testing doesn’t begin until an infant is 12 months, iron deficiency could cause anemia and/or developmental delays. (5) What isn’t known by many is that healthy full-term babies born from non-anemic moms will have sufficient iron stores to get them through 6 months of life. (6) Once they’re 6 months, they’ll start eating solids along with breast milk (or formula) that will provide them the additional amounts of iron they need. While breast milk itself has a highly bio-available (well-absorbed) form of iron, it isn’t in adequate amounts to get them past those 6 months without iron-rich foods. Formula has iron added to it, so supplementation won’t be necessary.
As I mentioned above, breast milk is perfectly made to nourish your baby, so it may be confusing why your pediatrician is suggesting supplementation. While those are the guidelines provided by the AAP, they are preventative. In some cases, supplementation is necessary though:
+If you are iron-deficient or have iron-deficiency anemia (7)
+If your baby was born premature (babies absorb the highest iron stores during the 3rd trimester, especially last weeks) (7)
+If your baby was born at a low birth weight (7)
+If your baby isn’t eating solids by 6 months (7)
+If your baby drinks cow’s milk during their first year of life (cow’s milk should NOT be given before a baby turns 1. Drinking cow’s milk may result in iron deficiency) (7)
+If a baby’s cord was cut before it stopped pulsating, the baby may not have received all the iron-rich supply from mom. (7)
+If a baby has a certain health condition (check with your pediatrician before deciding if not supplementing is an option for your baby’s well being)
When should you start your baby on solids?
There is one main point involved in starting a baby on solids! The first is that they’re developmentally ready, which for most babies is at 6 months. This is the recommendation by any pediatric dietitian like myself, and by the American Academy of Pediatrics (but basically worldwide). If your baby was born premature, check with your pediatrician. (8) Even if your child is larger than most, waiting until they are 6 months also gives them more time to develop their digestive tracts, which can reduce some food allergies as well.
You will know that your baby is ready for solids if they can:
+sit up for extended periods of time without their heads going forward or under them
+swallow foods without choking or excessively spitting them out (this has to do with their tongue). If they’re eating more than they’re spitting out, you’re good to go!
+reach for foods in front of them and put it in their mouth (grabbing, touching)
Should you breastfeed after starting my baby on solids?
Definitely! Your baby still needs your milk (or formula) until they’re 1 year old. Since they’ll be eating solids, they won’t be drinking as much milk, but milk should still be the first thing offered. Make sure to offer them solids with each feeding of milk! (8) You can also offer to nurse them after their solids. (9) Once they’re 1 year old, they can switch to an alternative milk if you no longer choose to breast feed like cow’s milk if that’s your preference, or a non-dairy milk. It’s definitely okay to still continue breastfeeding after 1 year, though. If you do stop breastfeeding before they turn 1 year old, transition them to formula NOT cow’s milk for those remaining weeks/months until they’re 1.
What are some good first solid foods?
Soft/mashed consistencies are necessary for an infant’s first foods. It’s important that infants and children are never left alone while eating, as choking may occur. (9) To help determine allergies, choose one food and offer it for about a week or so before moving onto something new. Also, it’s important that foods given do not have any salt or sweeteners in them! Even meats that are boiled should be done WITHOUT salt. Feel free to use canned or frozen veggies, but make sure there’s no added sodium. Same with fruit, except ensure it’s canned in it’s own juice and not syrup. Herbs and spices can be added to make babies more adventurous eaters and gives them the health benefits included, but think cinnamon NOT sugar or garlic powder NOT salt. For a list of great combos, click here.
Here are first food some suggestions:
+cooked and mashed/pureed veggies. E.g. peas, spinach, cauliflower, broccoli, potatoes (sweet or regular)
+soft gains/cereals: oatmeal made w/ water or breast milk, soft breads
+mashed/cut up fruits: sliced (in halves) or mashed banana, unsweetened apple sauce, stewed pear, avocado chunks
+beans: remove skins or blend very well. If canned, get them without sodium or seasoning
+meats: soft and shredded
Many people often suggest iron-fortified cereals like rice cereal, but these are not as nutritious as providing any of the above foods and are mostly suggested for non-breastfed babies. (9) It is important to incorporate foods rich in iron, though since stores to go low at around 6 months.
*Note: please be mindful of choking hazards for infants/young children. Always slice and dice things so that they are small enough to not get stuck in your child’s throat (between the size of a dime-nickel).
What foods most commonly cause allergies?
Allergies are most common in kids who have a family history of asthma, eczema, or hay fever. (8) If you know that’s the case for your family, aim to breastfeed those first 6 months of your baby’s life.
Certain foods should be avoided until a baby turns 1 year old to prevent allergies. Citrus fruits, strawberries, kiwi, peanuts, peanut butter, eggs, soy products, and cow’s milk. If you have an allergy, check with your pediatrician on when to introduce that food to your baby. (9)
Wheat/rye/barley are also common allergens, but can be given at 6 months. Just ensure it’s given on it’s own for a week without another food group to determine an allergy. (8)
If you’re pregnant or have an infant, this guide is incredible! It’s from Scotland, so some words are different than ours, but it goes over EVERYTHING on feeding. It’s my source #8, but you can click here. I especially love the information on choking.
As always, I would love to answer any of your additional questions! Remember that this is general information, and you and your baby’s case may be different. Always ask questions you’re unsure about to your physician or pediatric dietitian. If you need a recommendation for one, let me know! Feel free to click on the sources (the number in parentheses listed next to any text) to read more about any of the information I listed.
This topic has taken me longer to write about than I figured it would because of the value I hold in writing objective, evidence-based posts. I see it as my duty as a dietitian to share the full picture with you all about what the literature (research) says.
Here’s a quick history on my personal views: For my outpatient clinical rotation during my nutrition & dietetics degree, I got to experience the wonder of Kaiser! The Kaiser Riverside clinic is filled with healthcare providers that are passionate about preventative medicine, which is something I immediately resonated with since that’s my jam. I got to be a part of awesome things like nutrition counseling, group health classes for adults and teens, and PLANT-BASED cooking demos. The thing I love most about Kaiser Riverside is their push for plants to improve chronic diseases like type 2 diabetes and heart disease. Read more info here. During my time with Kaiser, I also nearly eliminated my use of cooking oil since 1) I didn’t want to consume extra processed foods, 2) I wanted to eat as many whole food fats (nuts, nut butters, avocados) as I wanted without any worries of fat accumulation or damage to my arteries, and 3) I realized I could still cook everything without it! Long story short, it’s been nearly 2 years that I’ve continued to limit cooking with added oils but I hadn’t done extensive research on it until now. So, here’s what I found:
Nuts and oils (olive oil/coconut oil) are not created equally. While they’re both known as “healthy” fats, there is a difference in their composition since nuts are whole foods and oils are processed. For example, olives are full of rich and healthy fats and antioxidants, but here in the U.S. we don’t ever see fresh olives in the store, and jarred olives are too concentrated in sodium to consume consistently since they’re packaged in salt-water. The difference between olives and olive oil, is that the latter is richer in calories for a smaller amount (since it’s concentrated), and no longer has some of the good stuff like calcium and potassium that olives do. Just to give you an example, 1 tbsp of black olives has 9 calories and 1 g of saturated fat compared to 1 tbsp of olive oil which has 119 calories and 17 g of saturated fat (using Supertracker).
That being said, studies do show that The Mediterranean Diet (rich in virgin olive oil) have protective benefits to the standard American diet or low-fat diets. A study in particular comparing the use of The Mediterranean Diet + virgin olive oil and The Mediterranean Diet + almonds found that though nuts lowered the overall LDL cholesterol (bad cholesterol), it didn’t have as strong of an effect as olive oil at improving HDL (good) cholesterol and apolipoprotein A, which basically picks up and absorbs extra cholesterol from our blood stream. This finding is relevant because cholesterol levels can help gauge cardiac episodes, so trying to improve our apolipoprotein A markers can be really beneficial in reducing our risk for cardiovascular disease.
Another study found more favorable results for almonds compared to walnuts and virgin olive oil in reduction of LDL cholesterol, which parallels the article I mentioned above. The awesome thing about this study is that total cholesterol was also decreased the most by the almond group compared to the other two groups. Both of these article’s findings are also parallel to those of this third study. In a fourth study comparing nut intake on lipid profiles and hyperglycemia (high blood sugar), researchers found reductions in total cholesterol, LDL, apolipoprotein A/B ratio, and the LDL/HDL ratio. Another view was taken on by this 5th study that compared walnut intake to olive oil intake with fatty meals to determine which would improve endothelial function (the lining of blood vessels which damage to could result in cardiovascular diseases). The study found that walnuts were able to improve function even after a high fat meal unlike olive oil, indicating that walnut consumption could reverse the effects of high fat in the blood stream.
I’ve talked about olive oil a lot, and that’s simply because there’s so much research on it. I do want to mention coconut oil, though, as this is an oil that has become more recently popular for its “health” benefits. Since it’s solid at room temperature, it’s very high in saturated fats which many of you have probably heard that we should avoid--so why then is coconut oil the exception? Limited studies have noticed that it has increased HDL (good) cholesterol with regular consumption, but the unfortunate part is that LDL (bad) cholesterol has also increased. The bottom line is that the LDL/HDL ratio will remain high, so overall, cardiac health isn’t shown to be improved. Dr. Willett from Harvard SPH states that there just isn’t enough research to demonstrate any true heart health benefits, and at this point, if consumed at all, it should be sparingly. Read this article and this one for more info.
So, for any of you who are familiar with some of the plant-based, oil free guys like Dr. Essylstein and Ornish, you know that they advise against all fat consumption, even nuts and avocados. Studies like the one mentioned here by Harvard Medical School led Dr. Caldwell Essylstein Jr. displays some great evidence on the incredible heart protective effects of following a low-fat plant based diet. Unfortunately, this study wasn’t randomized which is the gold standard for research, so the participants involved in this study were chosen carefully so that they would adhere to the diet for at least 4 years. This diet can be a huge benefit for anywone at great cardiac risk, though I still think that whole-food fats should still be incorporated. For the average person without cardiovascular disease like those mentioned in this study, consuming a variety of heart healthy fats coming from avocados, nuts, seeds, and even certain plant oils continues to be positive in heart health and overall longevity. Refer to this article for a list of healthy/non-healthy fats.
Here are my final thoughts:
+ Reducing our intake of saturated and especially trans fat should still be our #1 priority when considering fats! Fast food, baked goods, and packaged products commonly contain these fats, which are the most likely to reduce our lifespan. When reading labels, make sure to avoid anything with “partially hydrogenated” oils.
+Whole food fats (nuts/seeds/avocados) will continue to be my main fat source, as I love indulging in a variety of nuts, and avocados without thinking about whether I’m exceeding the calories coming from fat, which is easy to do when cooking with lots of oil and eating fat-containing foods.
+ Despite nuts being high in fat and calories, studies indicate that their consumption isn’t associated with increased weight. On the other hand, they’ve shown to REDUCE body fat--which is something that oils can’t do since they lack the fiber in nuts. So, what I’m trying to say is that nuts (especially almonds in 4 of 5 studies) are extremely beneficial, and concentrated with nutrients that oils don’t have.
+ For anyone with heart disease or any other forms of cardiovascular disease (or just anyone who wants to be healthier), a plant-based diet can make a HUGE difference, but if this is too restrictive, following a Mediterranean diet can still be extremely heart healthy and beneficial since it’s rich in fruits, vegetables, nuts/seeds, olive oil, and low in animal proteins.
+ Incorporating more fruits/vegetables alone can make the BIGGEST health difference, despite which healthy fats are consumed (oils or whole food forms).
+ I still wouldn’t recommend consuming olive oil/coconut oil or other oils by the tablespoon for “health benefits.” This just adds lots of calories, and isn’t really beneficial. Adding olive oil to a salad would be fine, but there’s no real need for consuming it alone.
+ Virgin olive oil seems to have more health benefits than regular olive oil.
+ As a reminder: olive oil does not react well to high temperatures, so it should be added to cold foods or slightly warmed foods. It isn’t good for frying or cooking at medium-high temperatures, as it will start burning. This can then turn a healthy oil into more of a cancer-causing agent. I can post more about oils & their different cooking temps.
Side-note: If you want to make any dietary changes, please consult your physician to see if they think it’s a good fit for you! Also, having a dietitian to guide you during this process is incredibly helpful--so please reach out to me if you need any recommendations for how to find one!
Some foods naturally cause more sensitivities to those with IBS, and they’re known as FODMAPS,--Fermentable Oligosaccharides, Di-saccharides, Mono-saccharides And Polyols. For those of you that didn’t take chemistry or took it waaaaay too long ago, oligo-, di-, and mono-saccharides are all simple carbohydrates (simple sugars), and polyols are sugar alcohols (found in some artificial sweetners). Research has shown that FODMAPs don’t get absorbed adequately in the small intestine, and once they reach the large intestine, there is excess water and gas produced which results in bloating and diarrhea for some. (3)
Clearly there’s a connection between certain foods and our gut because switching to a low FODMAP diet can reduce that gas production by reducing fermentation (3). Quality studies show great reduction in IBS symptoms by following a low FODMAP diet by 74%, 81%, and 75% respectively (4,5).
Low FODMAP diet 101
Now that you know why FODMAPs are troublesome for your gut if you have IBS, you can learn how to take some steps toward feeling better! In this section, I’ll list the most common FODMAPs along with tips on how to best achieve some belly comfort. But FIRST-- I need to ensure that you only follow these guidelines after having been told by your physician that you have IBS. As you will soon see, many healthful foods are high FODMAPs, so don’t just avoid them for fun or you’ll be missing out on valuable nutrients.
Common FODMAPs (3, 6)
1. Wheat - though wheat isn’t high in FODMAPs, it’s in so many products and is eaten most frequently by people, so it should be avoided. Replace with: quinoa, rice, buckwheat, oats, and millet.
Avoid: barley, rye, and amaranth as they are high FODMAPs.
2. Garlic - this incredible plant gives so much fragrance and depth to foods and protection for our immune system to our bodies, but it is very high in FODMAPs. Dry is much higher than fresh, so that should be kept in mind. Watch out for sauces and dressings that may have added garlic. Replace with: herbs and spices like bay leaves, lemon grass, chives, ginger, and turmeric.
3. Onion - just like garlic, onion gives foods great flavor. It is also commonly found in many prepared items, so be on the look out. While different varieties of onions have more or less FODMAPs, they are all very high and should be avoided. Replace with: herbs and spices similar to those for garlic.
4. Certain fruits- Don’t worry, not all fruits are to be avoided! Those with higher fructose content will be high FODMAPs compared to those with higher glucose content,which will be lower FODMAPs.
Eat the following (7): Bananas, blueberries, kiwi, limes, mandarins, oranges, papaya, pineapple, rhubarb and strawberries
Avoid the following (7): apples, apricots, cherries, figs, mangoes, nectarines, peaches, pears, plums and watermelon
5. Certain veggies - Because vegetables are so important for your health, I want to make sure that you still eat plenty of those low in FODMAPs.
Eat the following: Bean sprouts, capsicum, carrot, eggplant, kale, tomato, spinach and zucchini
Avoid the following (7): Artichokes, asparagus, Brussels sprouts, cauliflower, chicory leaves, leeks, mushrooms and snow peas
6. Legumes (6) - while beans and other legumes are jam packed with protein and fiber, they are also gas causing agents, and should be avoided while following a low FODMAP diet. If you’re vegetarian or vegan, this will be hard to do, but feel free to still get your protein from the following other sources: eggs, tofu, nuts, and seeds.
7. Sweeteners (6) - High FODMAP sweeteners can be sneaky ways for you to consume more FODMAPs.
Eat the following: Glucose, maple syrup, sucrose, sugar and most artificial sweeteners like aspartame, saccharin and Stevia
Avoid the following: Agave nectar, high-fructose corn syrup, honey and added polyols in sugar-free mints and chewing gums (check the labels for sorbitol, mannitol, xylitol or isomalt)
8. Dairy (6) - lactose is the sugar found in milk, which is the base of all dairy products. The aging process of certain dairy products, however, reduces the lactose and makes them tolerable for those with IBS.
Eat the following: Cheddar cheese, cream, feta cheese, lactose-free milk and Parmesan cheese.
Avoid the following: Cottage cheese, cream cheese, milk, quark, ricotta and yogurt.
9. Drinks (6) - while you’d think that drinks can be harmless, they can also be high FODMAPs even when made from low FODMAP ingredients.
Drink the following: water, green tea, peppermint tea, and white tea
Avoid the following: chai tea, chamomile tea, coconut water, orange juice, and alcoholic beverages (rum, wine).
But before you feel like you can’t eat anything, it’s important that you realize this is only temporary.
There are specific guidelines that you should follow to start reintroducing foods back into your diet to see how you react to them, but instead of writing it all out myself, I figured I’d just direct you to a great post written by another dietitian by clicking here. Scroll down to “how to follow a low-FODMAP diet.” If there’s anything that still isn’t clear, feel free to reach out to your dietitian or me!
After countless months or years of bloating, stomach pain, and different tests, your doctor told you that you have IBS. I’m sure you’re relieved that you have a diagnosis, but you may be wondering what steps you can take to finally feel some relief.
Irritable Bowel Syndrome (IBS) is a burdensome condition that affects over 15 million people (1), and occurs twice as often in women as it does in men.(2) It can cause a wide range of symptoms like diarrhea, constipation, bloating, and just overall belly discomfort. Unfortunately, IBS doesn’t have a test to indicate whether you have it or not--your doctor will just run a bunch of other tests to make sure you don’t have something else like Crohn’s disease, ulcerative colitis, or Celiac’s disease (3).
Since there is no exact treatment of IBS, being able to control your discomfort with your food will become your best friend. Before taking you through a very restrictive (but effective) diet known as the low FODMAP diet, I want to share some first steps you can take to see if you find some relief!
While the low FODMAP diet has achieved popularity, anyone who has followed it can tell you how hard it is due to so many restrictions (I’ll post more about it tomorrow). So first and foremost, if you haven’t tried anything yet--give this a shot:
RELAX - I know having stomach pain is not conducive to relaxing, but our gastrointestinal (GI) system feels when we are stressed or anxious. Take some time daily to meditate, pray, or just do some deep breathing to wind down.
SLOW DOWN - I get that you’re an adult, but if you’re anything like my husband who chews his food 3 times before swallowing, please please take your time. Chew your food as much as possible so that your gut doesn’t have to work harder. Also, avoid eating 2 hours before bed as this could cause reflux.
HYDRATE - Aim for at least 1.5 liters (6 cups) per day of water.
In addition to those lifestyle tips, avoiding certain things will also be helpful for you as you see fit:
1. Alcohol - log alcohol intake & any symptoms that could be related to it.
2. Caffeine - higher caffeine intake could be causing some of that discomfort.
3. Spicy food - feel some pain after eating it? write down your symptoms & avoid it to see if there’s improvement. Sidenote: It could be the onions & garlic. See if you notice a trend.
4. Fat - while fat shouldn’t be avoided all together, an excess of fat can cause discomfort. Ensure that you’re not going overboard.
5. Dairy - more specifically milk since lactose, the sugar in milk, is very fermentable and can cause lots of gas and bloating.
Use the food and symptom journal I posted separately to log anything out of the ordinary, and please reach out to your physician/dietitian with any questions! If there’s any way I can help, reach out to me and I’ll do my best.
I only have two weeks||
Two weeks before I leave the comfort and familiarity of my home, my family & friends, and the warmth of California that I have gotten so used to.
Two weeks before I leave the breezy Spring and go to rainy Winter.
Two weeks before I leave my home in the United States, which I’ve never left.
I have my ticket, and I’m starting to pack. But these next two weeks are crucial because I don’t have enough money to pay for my living expenses. If you could find it in your heart to just donate $5, I would immensely appreciate it. Please help send me to Swaziland.
Blend frozen bananas, strawberries, blueberries, water, and flax seeds into desired consistency. Mix pb2 (powdered peanut butter) with water to make a sauce and drizzle over your bowl and in your mouth! You can just use regular peanut butter for this too. Yummy yummy :)
It's REALLY happening. I can officially say that I'm leaving for Swaziland on April 21st, just 5 weeks from now! I still have so much to do, and lots of funds to raise for my monthly housing/food expenses and for my #healthehopseekers project but I am so thankful that God has been guiding me every step of the way! 💛 please help send me to Swaziland! Buy a shirt, buy a sweater & help a sista out! #sendwendstoswaziland #swaziland2014 #lasierramissions #5weeksleft ✈️
Breakfast smoothie! 1/2 cup frozen mango 1/2 cup frozen peaches 1/4 cup frozen berries 1 banana Handful of kale Handful of oats (dry) The juice of one orange &almond milk for the rest! Blend it all together & you'll get a sweet/ nutritious green(ish) smoothie! This was perfect for me since I'm always on the go. (:
Just a reminder, the first 40 who order a t-shirt will get one of these handmade bookmarks as an added bonus! 🎉 Only about 10 spots left, so order soon! #customtees #diy #thehopeproject #savingtheorphans #swaziland2014 #sendwendstoswaziland
For those of you who didn't know, (which is probs most cause I haven't told many!) I'll be going on a 6 month long mission trip at the end of this qtr! 😁 My dad and I are working on this cool little t-shirt making project as one of my fundraisers! We will make regular T's and V-necks &there are three designs to choose from that I'll post eventually. $13 for crew neck tees, $15 for v necks. Hope you guys like them! (:
If you live in the SoCal area, you HAVE to take a trip out to Z pizza. I am one of the biggest pizza lovers you will ever meet and being vegan definitely hasn’t stopped me! The Berkley Vegan with eggplant, zucchini, bell peppers, mushrooms, tomatoes, Daiya cheese, and topped with avocado and fresh basil is just divine. I promise you fellow pizza lovers won’t be disappointed.
P.s. Any non vegan pizza can be made vegan upon request. Vegan. Pizza. Heaven.
I've seen you around the la sierra area at several ministry events, and I gotta admit you are absolutely beautiful. Everything about you (as far as i know lol) is just awesome.
This is so sweet! Thanks a lot for your kind words.
Pocket full of Veggies @pocketfullofveggies - Tumblr Blog | Tumgag
