#low fodmaps

[drmilliesays]

Is Your IBS really SIBO?

Are you tired of experiencing symptoms like bloating, abdominal pain, and diarrhea, but can't seem to find relief? You may think it's IBS, but it could be SIBO. You may have tried different diets, supplements, and even medications, but the symptoms just won't go away. The truth is, Small Intestine Bacterial Overgrowth (SIBO) is a complex condition that requires a comprehensive approach to treatment. In this video, we'll dive into the underlying causes of SIBO symptoms and explore the factors that contribute to their persistence. From gut motility and digestive enzymes to diet and lifestyle habits, we'll cover it all. If you're ready to finally get to the root of your SIBO symptoms and start feeling better, watch this video to learn more.

Included:

1) Introductions to segments by Dr. Millie

2) Educational Video by Dr Millie’s Avatar

3) Healthy gut meditation

4) SIBO Sample meal plan and guidelines

5) Dr. Millie’s SIBO Supplements Plan

Course materials:

Please find the link to the course in case the video doesn’t load. You can also find the transcript HERE.

The meditation is HERE.

The SIBO Assessment Questionnaire is HERE

Low FODMAPS Diet is HERE.

The Supplements Protocol is HERE.

[whensuddenlycats]

Low Spoon Fish n' Veg

Ingredients:

- Frozen fish fillet

- frozen mixed veggies

- frozen green beans (optional)

- canola/olive oil

- sesame oil (optional)

- salt or soy sauce

Instructions:

1) pre heat oven to like 160° Celsius. Idk how much that is in Fahrenheit. Guess?

2) Dump a bunch of frozen veggies onto an oven tray

2) splash on some oils

3) salt / soy sauce

4) mix

5) place fish on top

6) more oil on fish

7) salt / soy sauce on fish

8) bake for about an hour. Maybe mix the veggies at some point of you're feeling fancy. Tada.

Notes:

- I've been more exhausted than usual which means I've been grabbing junk food instead of cooking Food With Nutrients. Ofc, since I'm not eating properly I'm even more exhausted, so I've been grabbing junk food etc.

Trying to dig myself out of that hole by splurging on slightly more expensive but quick prep healthy food, and also by diverting all remaining spoons to food prep.

-I'm documenting my journey. You didn't ask me to. Your annoyance only fuels my ambition.

- All food will be low FODMAPS.

- The fish and veg was reasonably tasty. It was fine. I was no longer hungry after eating it.

- the frozen veg mix was on sale for 16 or 17 NIS I think for 800 grams. It contained broccoli, cauliflower and carrot

- the green beans were on sale for 10 NIS for 800 grams!

- the fish was by weight and came out to about 5 NIS per fish. Less than yogurt.

- This meal didn't specifically contain carbs. Worry not, I had plenty of carbs between meals in the form of aforementioned junk food

[celiacandthebeast]

CHICAGO — Researchers found that while a low FODMAP diet is safe and effective in patients with irritable bowel syndrome, patients were often unable to recognize which specific foods triggered their symptoms. An expert here at Digestive Disease Week advised that the diet should be administered and carried out by an expert nutritionist.“Not all FODMAPs are troublesome to all IBS

[pawsible-catastrophe]

My guts hate me

Think I will try low FODMAPS for a few days to see if that calms them down. Doubt I can manage it on holiday, long lists of not suitable foods plus brain fog plus travel is to hard right now. But still worth a shot.

[attemptingtodeal-blog]

Sitting at the table eating a cup of boiled carrots and 2 slices of rice bread while everyone else eats cake and ice cream when my grandmother reaches over, touches my shoulder and says "you're so strong" not knowing that just minutes earlier I'd almost cried over the sink draining the carrots while everyone else was outside talking and laughing

[fodmapninja]

Stir-fry

I accidentally deleted my old stir fry recipe while I was trying to update the picture, so here's my attempt at recreating it with some recent changes I've made to the recipe. 

(shown with black bean pasta)

Ingredients:

1 package ground turkey or pork (about 1-1.25 pounds)

soy sauce (marinate to taste, or to add to pan while cooking meat, plus about 2 Tablespoons for sauce)

sesame oil

shredded carrots (1 bag)

frozen kale (approx 2 cups)

jar roasted red peppers (Trader Joe's)

1 can baby corn nuggets

1 can bean sprouts

1 can sliced water chestnuts

about 2-3 cups frozen broccoli (omit if intolerant)

ground ginger (about 1 Tablespoon) or minced ginger paste (about 1-2 Tablespoons)

chicken broth (I have been using Trader Joe's gel broth packets)

1.5 Tablespoons corn starch

approx. 2 teaspoons turmeric (optional)

approx. 1 teaspoon red peper flakes (to taste)

millet noodles, black bean pasta, or rice (optional)

Instructions:

(optional) marinate ground meat with soy sauce for at least 30 minutes

brown ground meat with sesame oil and soy sauce, set aside

cook vegetables in same pan, adding additional sesame oil if needed (I cook the carrots first, followed by the kale, then the baby corn/sprouts/water chestnuts/broccoli (preheated in microwave), and, finally, the red peppers)

add the red pepper flakes (optional)

while veggies are cooking, combine sauce ingredients (soy sauce, broth, ginger, turmeric, corn starch) and whisk until corn starch is dissolved

while veggies are cooking, prepare starch (noodles or rice)

once veggies have finished cooking (I like mine a little softer, so this takes awhile), add the sauce and mix until sauce thickens

return meat to veggies and continue mixing

serve over noodles or rice

Makes 4-6 servings.

[fodmapninja]

Chocolate-chip almond oat banana bread

(Adapted from the Minimalist Baker's GF/Vegan Banana Bread)

Ingredients:

2-3 ripe bananas

1/2 tsp pure vanilla extract

1 egg

3 Tbsp coconut oil, melted

1/4 cup cane sugar

1/4 cup brown sugar

3.5 tsp baking powder

3/4 tsp sea salt

1/2 tsp cinnamon

3/4 cup almond, dairy, or rice milk or kefir

3/4 cup almond meal (reduce if sensitive to almonds by proportionally increasing oat flour.  eliminating almond meal will result in a denser, but still delicious, bread)

1-1/2 cup oat flour

1-1/2 cup oats

1/3 cup chocolate chips (optional - I have been omitting them recently)

Instructions

Preheat oven to 350 F and grease 9x9 or 9x13 pan/glass dish

Mash banana in large bowl. Add all ingredients through almond milk/milk/kefir and stir to combine.

Add almond meal, oat flour, and oats.  

Stir in chocolate chips.

Pour into baking dish and bake 50 minutes-1 hour (I baked mine in the 9x13 pan for about 55 minutes, and slightly longer in the 9x9 pan).

Let cool for ONE HOUR.  Not joking, sorry.  This needs time to set and cool, or it will fall apart. 

I store mine in the fridge and actually really enjoy eating it cold with a smear of Kerrygold.