Navigating The Holidays Without IBS Flare-ups

The holidays are fraught with opportunities to eat and drink all kinds of foods that aren’t in our normal daily diet, and to be with people or in situations we may or may not be comfortable with. That means those of us with IBS often spend much of the holidays not feeling our best or, even worse, feeling terrible. Why is that? Because we are surrounded by food, drink, people, and situations that are likely to be full of IBS triggers and we can’t (or won’t) say no because we are concerned about what others might think about us. So what do you do about that?

If you’ve managed to get your IBS under control, then you’re pretty aware of the triggers that affect you. And, when you know your triggers, you know what happens if you dive in and eat or drink things that will trigger you: You’ll have a flare-up! (If you haven’t gotten your IBS under control consider making that your New Year’s resolution and let’s talk!)

Instead of closing your eyes, accepting every invitation, and eating and drinking whatever is offered, ask yourself why you are not comfortable declining things that will make you feel sick.

Thank you to my amazing sister, Sarah Aitken, RN, MS, WHNP/FNP, NBC-HWC, for the collaboration on this post.

My friend and I had a conversation the other day, and we were talking about the feeling of pressure to “try this amazing onion dip” when everyone else was raving about it. Or garlic mushrooms, or whatever other food is being served. 

I have absolutely NO problem saying "no" to food that I know will make me sick. It bothers me not in the least, not even a pang. 

My friend, on the other hand, has LOTS of drama around it. She pretty much felt it was just too painful and she couldn't do it. She didn't want people to think she was “on a diet.” She didn't want to be the "party pooper." She didn't want to be "that person." She felt, by declining, the hostess would be insulted and the party would be ruined for her and everyone else. 

But she has no trouble at all saying "no" to a special holiday cocktail. She is just not a big cocktail lover. 

And I have drama around that one (although I'm much better than I used to be!). 

So, what's the difference? Why are we absolutely fine being the "different one" in one situation, and not in another? 

The difference lies in our thoughts, and it is US who are the ones being judgmental. 

Her thoughts reflect her OWN judgments about herself and other people saying "no" to food, not the thoughts of those around her. It is SHE who would be thinking, "Is that woman on a diet?" "What a party pooper." "Well, she's sure a problem to invite to a party." "Oh great, we have a health nut in the crowd." 

She herself is a judgmental person. 

With that in mind…here’s the fix!

Stop. Being. So. Judgmental. 

(And you know what that is? A slightly judgmental statement on my end – that you should be less judgmental. See how hard it is to get away from these things?)

How do you do that? 

Develop self-awareness by observing your thoughts. 

Learn to catch yourself in the act. Listen to your thoughts. Look for phrases such as: 

• That person shouldn’t do _____________[action].

• If I were that person, I wouldn’t do ____________[action]; I would do _____________[alternative action] instead. 

• That person is so ______________ [negative adjective]. 

Once you learn to recognize these thoughts, ask yourself why you feel the need to judge the people in question. 

Take note of what triggers your judgmental thoughts. 

Judgments can be either positive or negative; in either case, you’re assuming you know the full situation and the reasons behind someone’s behavior. 

Next time you catch yourself making a judgment about others, turn it into an opportunity for introspection. 

Why do you think the other person’s actions pushed your buttons? 

How can you work on improving those beliefs or insecurities? How is what the other person is doing/saying any of your business? 

For example, you might be more judgmental when you’re around certain people, in certain environments, or when you’re feeling a certain way. Learning to recognize these triggers is an important step toward becoming less judgmental. 

Practice empathy. 

In most cases, if someone is doing something you are judging harshly, you won’t know their motivation unless you ask them about it. If you can ask politely and with a genuine sense of curiosity, go ahead and ask! If you can't ask with that mindset, then practice some empathy and open your mind to various possible explanations for their behavior and their choices. Give people the benefit of the doubt. 

Be accepting. 

Once you’ve tried understanding the other person, accept them for who they are. It’s really hard to change someone else. In fact, succeeding is highly unlikely. Only they can change themselves, as only you can change yourself. 

You don’t have to be their best friend or even like them, but see if it is possible to avoid judging them or letting negative thoughts fester in your mind. 

Show yourself compassion. 

Your judgment of others reflects your judgment about yourself and therefore your actions and reactions. Once you dial down your judgmental mind, you may find it gets easier to say “no thank you” to food, drink, stressful situations, or even certain people, that you know will trigger a flare-up. You might just discover a wonderful sense of freedom when you give yourself permission to politely decline—without judgment or concern. No need to apologize. No need to make a big deal.

And remember, nobody is perfect, and you’ll probably stumble quite a few times in your quest to be less judgmental. Forgive yourself and keep trying. And have a wonderful holiday season no matter what.

Want to learn more about how to get your IBS under control?

What You Need to Know About GERD and Low FODMAP

Those of us who have IBS often have companion problems related to our digestion that can cause us unnecessary pain and suffering. One of those potential companion problems is GERD or (Gastroesophageal Reflux Disease). There’s a lot of misinformation about GERD out there and there’s even more information that is correct, but very difficult to understand. With that in mind, I am sharing an excellent guest post written by an expert (who just happens to be my amazing sister), Sarah Aitken, RN, MS, WHNP/FNP, and featured in her own Game Changer program.

GERD can be the cause of heartburn, difficulty swallowing, burping a sour taste, excessive coughing or throat clearing, and more. Thankfully, many of the foods we can eat freely even while on a low FODMAP diet, actually help prevent GERD. And, lots of the foods we may already restrict on a low FODMAP diet are the ones that can make GERD worse. So, if you’re truly following a low FODMAP diet, you may already have cured yourself of GERD symptoms. But, if you’re having symptoms even while you’re following a low FODMAP diet, then this article just might give you the additional information you need to improve your symptoms. 

Want to learn more about how to follow a low FODMAP diet? You can get learn more right here. 

What You Need to Know About Bread and IBS

When you have IBS you are often advised to become “gluten-free” and bread is the first thing to go from your diet. I love a good whole grain bread and I’m here to tell you (or remind you if you already know) that a low FODMAP diet is not intended to be gluten free! As discussed in my previous article, Gluten vs Fructans Who’s the Culprit the FODMAP trigger in bread is the Fructan, not the gluten. That’s not to say some of us with IBS aren’t also sensitive to gluten itself—but that’s a separate issue.

There’s more to bread than meets the eye, especially for those of us with IBS, and this article (written by my amazing sister, Sarah Aitken, RN, MS, WHNP/FNP for her Game Changer Program) is going to help you understand how and why your body responds differently to different types of bread so you can steer your eating towards the best bread choices for you.

Did you know, when you eat a piece of regular white bread, or regular whole wheat bread, you are converting the starches in that bread immediately to sugar (glucose)? And, when you do that, your blood sugar rises higher and faster than if you just ate a piece of candy?! What happens next? You get a drop in your blood sugar which leads to feeling tired and low energy. Then, you might reach for a cup of caffeinated coffee—which in turn triggers your gut. It’s a classic combination that leads IBS sufferers into a self-induced flare-up or an afternoon of exhaustion.

But, lucky for us, there are amazing breads that have a much less powerful effect on our blood sugar and on our gut!

What you need to know about FODMAP Stacking

When you’re on a low FODMAP diet and trying to avoid triggering your IBS symptoms, you get very familiar with what foods contain what FODMAPs and what is considered a “safe” serving size. But what if you are sticking to safe servings sizes and you’re still having symptoms? This may be the result of FODMAP stacking.

What is FODMAP stacking? When you have multiple “safe” servings of different foods containing the same FODMAP, or multiple servings of foods containing different FODMAPs and the combined effect causes you distress, this is what we refer to as FODMAP stacking.

Important note: There is no need to worry about FODMAP stacking if your symptoms are well controlled. If, however, you’re still having symptoms while following a low FODMAP diet, then FODMAP stacking may be a contributing factor. Read on.

This article is adapted from this post by Monash University

Are FODMAP amounts cumulative?

The short answer is, yes. In one sitting, the total amount of FODMAPs consumed (be it from fructose, fructans, lactose, GOS, or polyols) influences whether the meal is tolerated or whether symptoms are induced.

The Monash University FODMAP diet app uses a traffic light system to indicate the rating of each FODMAP in individual foods (fructose, sorbitol, mannitol, lactose, fructans, and GOS), and the overall FODMAP rating (low (green), medium (yellow), high (red)) of foods at different serving sizes. But we know that people don’t just eat individual foods, they eat mixed meals including multiple different foods. For this reason, the Monash recommendations for low FODMAP serving sizes were set conservatively, allowing people to include more than one green light serving of food per sitting.

Everyone’s threshold level of FODMAP tolerance is different. While FODMAP stacking will be relevant to some people who may find they experience IBS symptoms when multiple green light servings are eaten in one sitting, for many, the conservative FODMAP serving sizes set by Monash means they will achieve good symptom control even when consuming a varied diet that includes numerous green light servings at each sitting.

Does FODMAP stacking relate to the foods eaten over a whole day or just in one meal?

As a general rule, the concept of stacking relates to a single sitting or meal. This of course assumes that meals are spaced out over the day, with at least 2-3 hours between each meal or snack. This allows food to be digested between meals and slows the rate at which the gut is exposed to the FODMAPs. If you find you are constantly snacking and experiencing IBS symptoms, then spacing out your meals may help.

Do I need to track what FODMAPs I eat to avoid stacking?

First of all, if your symptoms are well controlled and you haven’t been thinking about FODMAP stacking, then don’t start worrying about it now! It doesn’t apply to you and the low FODMAP diet is working for you just fine.

You only need to consider FODMAP stacking if you notice that a low FODMAP diet has improved most of your symptoms, but not all of them.

For some people, it will be factors other than FODMAPs that are affecting their IBS symptoms such as stress, hydration, exercise, or anxiety. For others, it might be a higher sensitivity to FODMAPs and thus a need to consider FODMAP stacking as a possible trigger. If you think this applies to you, keeping a food and symptom diary is the best way to work out what your individual IBS triggers are, and whether FODMAP stacking is an issue for you.

---

Key Tips and Takeaways to Avoid Consequences:

• Space out your meals. Leave at least 2-3 hours between eating or drinking anything other than black coffee or water (that includes meals, snacks, and beverages) to avoid potential stacking effects.

• Avoid snacking. If you find you are getting hungry between meals (and I’m referring to actual hunger, not boredom, stress, or emotional eating) make sure your meals include enough protein, fat, and fiber to fill you up and keep you satisfied until the next meal.

• If you must have a snack, choose a snack that is low in FODMAPs and high in food value such as a protein food (eggs/meat/fish/nuts/nut butter), a complex carbohydrate (whole grain such as whole grain sourdough bread or brown rice), or plants such as carrots or cucumbers.

• What does that look like? How about a hard-boiled egg and some black olives? Or a brown rice cake with a slice or two of turkey and some sliced cucumbers on it? Or, a slice of whole grain sourdough with peanut butter on it. Or, a small handful of mixed nuts such as macadamia, pecans, almonds, etc. More snack ideas can be found on my blog here.

More Deliciously Low FODMAP™ tips & tools

Blood Sugar Hacks for Optimal Energy, Sleep, Mental Clarity, and More

Article by Sarah Aitken, RN, MS, FNP/WHNP, Game Changer

Sharing this excellent article, written by my amazing sister, because it has great advice for ALL of us. Our bodies crave homeostasis (staying at a steady state) and our diet tends to send us on a daily roller coaster. In this article, you’ll learn some excellent strategies to stay off that roller coaster and give your body and mind some peace.

There are many reasons why you feel most optimal if your blood sugar is well controlled. Blood sugar swings are largely responsible for a multitude of symptoms, including that “hangry” feeling, hypoglycemia (assuming it is not caused by hypoglycemic medications), fatigue, fuzzy headedness, excessive hunger, cravings for sugar and fat, body inflammation, brain fog, and weight gain, among others.

Even if you have no blood sugar “problems,” eating for optimal blood sugar control will very likely make you feel better, maybe even in some unexpected ways!

Better sleep, longer attention span, gentler menopausal or PMS symptoms, better body temperature control – all those things are possible with optimal blood sugar levels.

Who doesn't want all that??

IBS Game Changer Turns Two!

2 Years • Over 2,000 Photographs • 430 Posts • 100% Low FODMAP

Two years ago, in the heart of the pandemic, I launched IBS Game Changer. Since then, thousands of you have signed up to receive this weekly email and I'm inspired, every day, to create new recipes that remind us all that low FODMAP can be 100% delicious!

And for those of you who I have had the honor of coaching, I thank you for your trust in me. It has been beyond gratifying to see your lives transform as you learn about your body and your IBS triggers and how to work with them to eat well, live well, and feel well.

Cheers to all of you! And cheers to many more years of IBS Game Changer to come.

Thank you for joining me on the journey.

Deliciously Low FODMAP™ recipes

Gluten vs Fructan? Who's the culprit?

When coaching my clients to learn how to follow a low FODMAP diet for the elimination of IBS symptoms, and then taking them through the process of testing with careful reintroduction, I am often told “I’m gluten-intolerant” or “gluten makes me feel terrible.” I actually love to hear this from my clients because, while it has been long assumed that gluten is a trigger for IBS symptoms, we have learned that it’s more likely to be the fructans in bread that are the trigger. And that’s a game changer.

Article authored by Ketan Vakil, of Gourmend Foods

Within the low FODMAP/IBS community, it is well known that those with IBS should avoid gluten. Whether or not you have a proven gluten intolerance, you've probably been told that you should avoid it altogether.

But what if gluten isn't the problem? 🤔

If you use the Monash University app that gives you their well-tested guidelines (and we highly recommend it, it's great!), you will see that not all flours and breads are off-limits on the low FODMAP diet. While anyone with celiac disease should avoid gluten entirely, those who are non-celiac and on the low FODMAP diet can have certain types of breads and flours. For instance, sourdough bread is safe, even though it is usually made with wheat.

It's important to note that bread not only has gluten, but it also contains fructans (an oligosaccharide), which is a well-known IBS trigger.

While it has been long assumed that gluten particularly triggers IBS symptoms, what if it's the fructans in bread that are the trigger? The scientists who performed this study, published in the journal Gastroenterology (one of our absolute favorite studies!) wanted to learn just that.

They recognized that those with non-celiac gluten sensitivity have symptom relief after gluten is removed from their diets, but that didn't necessarily mean that the relief was from not consuming gluten. What if they felt relief by removing something else from their diets? Something like fructans!

59 participants with non-celiac gluten sensitivity were given a bar with gluten, fructans, or neither to see how they responded.

The results showed fructans were actually more likely to produce symptoms than gluten: 13 participants experienced the worst symptoms after eating the bars with gluten, while 24 reported feeling worse after eating the fructan-rich bars. Interestingly, 22 said the placebo bars bothered them most.

As it turns out, gluten may not be the IBS instigator that we have assumed it is!

This study actually validates why sourdough bread is safe to consume.

Have you ever wondered why sourdough bread can be safely enjoyed on the low FODMAP diet, even though it has gluten? Sourdough is low FODMAP because there is a fermentation step in the process of creating sourdough bread that decreases the fructan content. Even though there is still gluten present, the absence of fructans makes it safe for IBS sufferers.

That being said, not all sourdoughs are made equal. We recommend finding a local bakery that makes their own. The fermentation process for sourdough is lengthy, and buying from a trusted local bakery or making it yourself guarantees that it will be done right.

How can you tell if the sourdough at your local bakery is the real deal? Hint: it should have only 3 ingredients (wheat, water, and salt)! 

More Deliciously Low FODMAP™ tips & tools

Can I Take Apple Cider Vinegar as a Supplement When on a Low FODMAP Diet?

Most of us with IBS have been advised to take one supplement or another to "fix everything!" Apple Cider Vinegar is likely one of those supplements. We also know apples are high in the FODMAPs Fructose and Sorbitol and should be reduced or eliminated while you are following a low FODMAP diet. But what about apple cider vinegar? It is reported to have all kinds of health benefits. Is it ok to take it as a supplement when you’re on a low FODMAP diet?

In principle, the answer is yes. You can have 2 tablespoons per “meal” and it’s considered by Monash to be low FODMAP.

BUT, that’s not the question you should be asking! The question you should be asking: Is Apple Cider Vinegar a supplement that will benefit me/my health?

To answer that question, I refer you to yet another fantastic piece of research and writing from my amazing sister, Sarah Aitken, RN, MS, WHNP/FNP. It’s an interesting and easy read and it will give you all the data you need to answer this question for yourself.

More Deliciously Low FODMAP™ tips & tools

Pain and Inflammation: What it is, Why it Matters, How to Prevent it

Most of us with IBS have some degree of pain and inflammation in our bodies at any point in time — even if we have our IBS symptoms under excellent control. This article, written by my amazing sister, Sarah Aitken, RN, MS, WHNP/FNP, and featured in her program, Diabetes Game Changer, is an excellent explanation of what inflammation does to us along with a run down of very practical ways we can decrease inflammation in our bodies. After reading this article, I learned some important things I will incorporate into my life and my practice and I wanted to share it with you so you can benefit from her teaching as well.

Let’s Talk Pain and Inflammation! 

By Sarah Aitken, RN, MS, WHNP/FNP, Diabetes Game Changer Program

I have been a Nurse Practitioner for many years, and during that time I would guess that I have diagnosed hundreds of people with various chronic inflammatory conditions, including Fibromyalgia, Celiac Disease, Rheumatoid Arthritis, Lupus, inflammatory bowel disease, multiple sclerosis, and more. These diseases can affect almost any organ in the body, and in most cases more than one organ. 

Classic signs of inflammation include joint stiffness, muscle pain, trigger point pain, bowel problems, rashes, sleep problems, fatigue, fevers, confusion, and memory loss. 

But little known to the lay person are the diseases CAUSED by chronic inflammation, including cancer, heart disease, diabetes, Alzheimer’s, depression, and more. 

In the medical community, we refer to inflammation as “the secret killer.” 

In 1891 American oncologist William Coley noticed a connection between bacterial infections and cancer tumor regression, and he developed extracts of bacteria that he used to try to intentionally reduce tumor size in humans. He called them “Coley’s toxins.” 

Eventually, further research isolated the beneficial component in the “toxin” as a lipopolysaccharide created by the bacteria used by Coley, and researcher M. Shear was the first to demonstrate its ability to reduce tumors in animal studies. 

Today we know that TNF (Tumor Necrosis Factor) is an extremely important component of our immune system and is critical for protection against infection. 

In addition, we have developed medical therapies that use TNF to reduce tumor size. 

However, TNF is a double-edged sword.

More IBS Game Changer Tips and Tools

Feeling a bit blue? You’ve got to move it move it.

When you’re feeling down and out sometimes getting up and out is the last thing you want to do. But did you know, for most of us, moving your body in some form (any form!) of exercise can be just as good as taking an anti-depressant in terms of the positive results you get?

Just a little exercise can help reduce both depression and anxiety because it makes your brain happy! How does it do that? Regular exercise causes your brain to release endorphins and other natural brain chemicals that enhance your sense of well-being and make you FEEL GOOD!

Exercise is free, doesn’t require any special equipment, and if we don’t put too many barriers in our own way, it’s also easy.

Don’t like running, lifting weights, going to the gym or playing basketball? There are other ways to get your heart pumping! Try putting some happy tunes in your ears and dancing, get outside and do some gardening, wash your car, go for a walk around the block.

Anything that gets you out of your chair, off the couch, out of bed, away from your digital screen, and moving can help improve your mood.

You “don’t have time” to exercise? You don't have to do it all at once! Break up your day with some “sneaky exercise.” Going upstairs? Go up and down five times instead of only once! Going to the post office, hardware store, grocery store? Ride your bike, walk, or at least park your car in the furthest parking spot instead of the closest one.

Find activities you enjoy, and look for “sneaky exercise” opportunities to make sure that you move your body in some capacity every day. Your body and mind will reward you many times over.

“I can’t have that” makes you weak

Our thoughts are profoundly connected to our feelings. When you are eating a low FODMAP diet there are foods that will make you feel terrible. You can choose not to eat them, but the way you frame that choice in your mind is important. Try this exercise as it relates to a high FODMAP food you don’t eat such as onions or garlic.

“I can’t have that.”

Imposing a rule such as this is more an appeal to authority than it is a personal decision to change. It will probably work for a little while, but ultimately, you will want to rebel against "the rule" and give in to have whatever it is you "can't" have.

"I don't want that"

Try “don’t” instead. "I don't want that" represents a personal choice. It says, this is who I am and I'm making a choice that empowers me to feel good. This choice-based model is likely to work over the long term because you are in charge. You are deciding to honor yourself with your personal decision. It’s not up to anyone but you.

Try it: “I can’t have that,” vs “I don’t want that.”

Which feels better?

When you think about this, you will come to understand it’s incredibly empowering. It allows you to step away from being the victim of some outside rule and confidently establish yourself as the driver of your own decisions. It’s energizing. It’s amazing. It will change your whole perspective.

But what about that French onion soup with cheesy bread topping? There is nothing strictly “off-limits” for you. It’s all about how you want to feel. We give you information to help you make decisions that align with your desire to feel good. Sometimes you may decide to eat something that makes you feel like crap, and that is fine. By eating something you know is high FODMAP, you are simply making a choice to enjoy that thing and accept the consequences. That choice is completely available to you and you should enjoy every bite of that thing that you want.

When you’re suffering the consequences, you’ll remember the joy you felt in every bite. Then next time you’re presented with that French onion soup or apple pie a la mode, you can decide if it’s worth it to do it again. It’s really up to you. It’s your choice. You’re in control of your body and your symptoms. Just take responsibility for that choice and don’t be the victim of invisible rules by saying “I can’t have that.” They are not your rules.

Navigating holiday feasting while on a low FODMAP diet

When you think of the holidays you probably think of family get-togethers, cozy homes, and LOTS of food. And you may think of feeling terrible the next day or even the next two or three days. This year is a bit different from other years but, whether you are hosting a gathering, or you are a guest at someone else’s feast, here are some tips that will help you navigate the holiday feasting, follow your low FODMAP diet, and feel ok (maybe even great!) the next day.

Download my FREE guide and get lots of helpful tips for being a relaxed host or an easy guest when following a low FODMAP diet.

You’ll also get links to delicious low FODMAP holiday recipes that everyone will enjoy so your holiday feasts can be easy!

With a little careful eating and drinking, you should be able to navigate the holidays without consequences.

Get the Dirty Dozen Triggers Guide and Master Your Gut!

Knowing what triggers your IBS can mean the difference between having symptoms and not having symptoms. Do you know what's tying your gut in a knot? Grab our free guide and find out, not only what might be triggering your symptoms, but also, what you can do about it!

Grab my free guide and get started putting YOU back in the driver’s seat with your gut and your life!

The Deliciously Low FODMAP Recipe Club is ready for you!

Become a Patron!

I’m beyond excited to announce my new Recipe Club for delicious Low FODMAP recipes. The club will allow me to keep the blog fresh and ensure our complete recipe archive is easily accessible to you. Membership in the club includes access to the complete archive of recipes with filters so it can become your virtual low FODMAP cookbook plus, I am creating and delivering one special NEW recipe every week that will ONLY be available for recipe club members. And, for my true fans, I’ll be sharing behind-the-scenes content, and updates on the progress of the new cookbook.

Your membership in the club helps me continue creating new, delicious, easy-to-make, low FODMAP recipes just for you.

As always, all recipes will emphasize simple ingredients, easy preparation, and delicious low FODMAP results. Recipes will be for everything from main courses, salads, soups, side dishes, appetizers, desserts, sauces, breakfast and lunch, and even mocktails and cocktails. Everything you need to plan and prepare fantastic low FODMAP meals everyone will love.

Join the club. Become a Patron. Let’s keep making delicious Low FODMAP meals together.

Thank you for your support.

I’m so thankful for the enthusiastic support I get from all of you. I couldn’t do it without you!

Join the club. Become a Patron.

Become a Patron!

The Beginner’s Guide to Intermittent Fasting

Ever wonder where we learned “breakfast is the most important meal of the day?” It was from the breakfast food manufacturers! This idea was invented in the 18th century and, even though it has been proven to be a myth, the breakfast food manufacturers have spent many billions of dollars reinforcing the message so we will buy their products. For those of us with IBS, intermittent fasting can be a strategy to give our gut more time to rest, and more time to be free of discomfort. Sound intriguing?

Ever feel like eating first thing in the morning is exactly the wrong thing for your gut? You are probably right! Every time we introduce calories to our system (even in the form of a drink) it has to take action. And that means rest and recovery time is over. If we eat meals and snacks all day long, that means the only rest we give our gut is during the night. For most of us, this isn’t enough time to rest and recover from the work of digesting all day.

Once I learned the facts about frequent meals and intermittent fasting, I decided to give it a try myself. It was a game-changer for me. Now, I don’t eat until after noon. Then I eat lunch and dinner. That means my gut gets to rest from when I finish dinner to when I break my fast after noon the next day. This is usually about 16 hours. The longer rest time works wonders for my gut and more than that, my mind is clear and focused from the moment I wake up until the moment I decide it's time to have my first meal of the day. It's a phenomenal experience every day. Once you get used to it, it's easy and oh so freeing.

Before I learned about intermittent fasting, I thought I had to eat very frequently and that I'd get weak, light-headed and grumpy if I didn't. That turns out to be 100% NOT true! The old days of carrying snacks and bringing my own meals are gone. Now, if there’s nothing to eat or nothing to eat that won’t trigger my IBS I can relax knowing my body will take care of me. It’s an incredibly empowering feeling.

A fast is better than a bad meal. ~Irish Proverb

It may not be right for everyone, but if you’re wondering if it might be right for you, give it a try. But first, check out this very practical Beginner's Guide to Intermittent Fasting to learn more. This guide was produced by my sister site, Diabetes Game Changer, and it’s a simple explanation full of very appropriate information for all of us with IBS who are thinking of adding intermittent fasting to our daily routine.

More IBS Game Changer Tips and Tools you might find helpful

Smoke N Sanity low FODMAP seasonings hit the spot!

IBS Game Changers get 10% off using the code IBSGC10

You'll notice we've started using Smoke N Sanity low FODMAP seasonings for extra flavor in some of our recipes. That's because, they're delicious, easy to use, and easy to love! As you know, easy and delicious are two of our favorite words. Some of our favorites from the Smoke N Sanity seasoning collection include:

Essence of Garlic Salt - I use this one the most. It has become a real staple in my FODMAP-friendly pantry.

Essence of Onion Salt - Another great pantry staple when you're avoiding onions.

Lemon Pepper - We used this in our 25-Minute Lemon Pepper Chicken this week.

Supper Club Ranch - We love this with our Chipotle Chicken Crunch Wraps.

Cajun Creole Seasoning - This is wonderful in our Creamy Cajun pasta.

Garlic Parmesan - You'll find this in our Garlic Parmesan Seed Crackers.

And some good basics just to have on hand...

Taco Seasoning

SNS Steakhouse Seasoning

Triple S All Purpose Seasoning

Teriyaki Seasoning

This post may contain affiliate links so you can easily purchase items listed on the page. In some cases we have provided a special discount code for IBS Game Changers so be sure to use it! 

Top ten ingredients for your IBS-friendly pantry

Grab this FREE guide so you can learn what to have on hand to be able to make delicious IBS-friendly meals. There are so many flavorful ways to make your food FODMAP-friendly so don’t be tempted to use “just a little” of that ingredient you know is going to cause consequences. In addition to your basic kitchen staples (salt, pepper, dry herbs, and spices) you should consider keeping these top ten IBS-friendly ingredients in your pantry.

1. GARLIC ALTERNATIVES

   Garlic Infused extra virgin olive oil - this is #1 because it’s so versatile and adds that garlic flavor without adding the FODMAPs in garlic. You can also use Smoke n Sanity Essence of Garlic Salt (get 10% off with code IBSGC10) or Gourmend foods Garlic Scape powder. All are low FODMAP and full of garlic flavor!

2. ONION ALTERNATIVES

   Scallion greens, chives, leek greens, and also such things as Smoke n Sanity essence of onion salt (get 10% off with code IBSGC10). You’ll be surprised how many of these you’ll use but the results in flavor are well worth it.

3. GLUTEN-FREE FLOUR AND PANKO

   Gluten-free one-for-one flour is great to have on hand. Bob’s Red Mill makes a good one and there are many others, such as Cup4Cup Flour, that are also good. Gluten-free panko crumbs are also great to have on hand. You can use them to make a crispy coating on chicken, fish, eggplant, etc.

4. FRESH HERBS AND MUSHROOMS

   Thyme, rosemary, sage, basil, parsley, cilantro, etc. You can’t beat fresh herbs for flavor and color. Herbs are super easy to grow in a pot on your porch or in your garden if you have one. They are also readily available at the grocery store. Oyster mushrooms - These are the only mushrooms we know of that are IBS-friendly and they are great in terms of flavor and versatility — only if you like mushrooms of course.

5. LACTOSE-FREE DAIRY

   I recommend at least 2% fat content for the best flavor and shelf-life. You can now get lactose-free milk, cottage cheese, cream cheese, sour cream, and even butter. You probably won’t know the difference in taste and mouthfeel but these will lactose-free dairy products keep your lactose load down and your stomach happy!

6. EXTRA-FLAVORFUL CHEESE

   Many kinds of cheese are naturally low in lactose and some of them are extra high in flavor. Try Extra sharp cheddar cheese, smoked cheddar cheese, gruyere, brie, or gorgonzola when you want to add a big flavor boost in a small quantity. Why use mozzarella when you can jazz up your pizza with extra sharp cheddar!? Freshly grated parmesan cheese (the kind you grate yourself) is the BEST in terms of flavor and a little goes a long way.

7. IBS FRIENDLY CARBS

   Don’t fear the carbs! We all want and need some carbs and if you keep the “good” carbs on hand you’ll have less of a craving for the not-so-good carbs. Potatoes of all varieties and interesting rice (jasmine rice, wild rice, wild rice blends), Quinoa, and quinoa pasta are all great low FODMAP carbs. Potatoes are a gluten-free starchy carb and incredibly versatile. There are many varieties out there so don’t be afraid to experiment! (Note: Sweet potatoes have a low FODMAP serving size of 1/4 cup so go easy on the sweets!) I love to keep roasted potatoes in the fridge so I can throw them into a scramble or hash at a moment’s notice. Rice is a great carb if you have IBS and if you make it interesting it will keep your palate and your tummy happy.

8. TRADITIONAL SOURDOUGH BREAD

   If you really want bread, this is the one (in moderation!) That’s right. Traditional sourdough bread is low FODMAP and most of us with IBS can tolerate it well. You need to find REAL sourdough though. Check the ingredients and look for a list that does NOT include yeast or vinegar. These two items are hallmarks of non-traditional sourdough bread. Always read the label!

9. FLAVORFUL MEATS

   Flavorful meats can be used to jazz up an otherwise simple dish. Bacon, prosciutto, pancetta, ham, Canadian bacon, etc. all can be used to add extra flavor and protein to lots of things and you don’t need much to get the flavor result. Just make sure they don’t have hidden FODMAP ingredients. Always read the label and buy organic non-GMO whenever possible.

10. AND FOR DESSERT…LOW FODMAP SWEETNESS

    Plain old white sugar is fine (in moderation of course) so don’t be tempted to use the artificial alternatives — most of which are high in FODMAPs. Maple syrup is also a low FODMAP sweetener and is as natural as it gets! Substitute maple syrup for honey, agave, corn syrup, or other liquid sweeteners in your recipes.

This post may contain affiliate links so you can easily purchase items listed on the page. There is no increased cost to you for purchasing items through these links so feel free to use them!

More IBS Game Changer Tips and Tools you might find useful

Why snacking may be your gut’s worst enemy (especially when you have IBS!)

I am very pleased to share this guest post written by my amazing sister, Sarah Aitken, RN, MS, WHNP/FNP, of Diabetes Game Changer. Sarah has done extensive research to determine the effect of snacking on our gut and she has considered reasons, other than the specific foods we eat, that might be causing our IBS symptoms to flare up.

Did you know, what and how often we eat plays a significant role in our IBS symptoms? Snacking may even be the culprit behind an imbalanced gut microbiome, a state of chronic inflammation, and even leaky gut syndrome.

Your body was designed to function optimally when it has significant periods of time away from digestion. When we eat frequently throughout the day, our cells get no downtime during which to clean out debris and our gut biome gets no chance to establish a healthy colony.

Sarah’s article is easy to read and will help you understand your gut biome and how to keep it healthy so it can work FOR you not against you. Her conclusions are quite important for each of us to consider as we explore our own personal IBS profile.

More IBS Game Changer Tips and Tools you might find useful

IBS Awareness Month Tip #4

Did you know 2 out of 3 people who have IBS are women? Don’t let IBS run your life. Be an IBS Game Changer.

Most of us who have IBS are women. And, most of us who have IBS experience significant, negative, daily impacts on our lives.

I spent years doing research and testing different solutions and I learned what works and what doesn’t work.

Now I spend hours every week creating and sharing new content, recipes, and special offerings just for you. And, every week I publish Feel Good Friday emails that highlight all the content I’ve pushed during the week so you don’t miss a thing. It’s all free and all developed with you in mind. My goal is to help you feel empowered, inspired, in control, and really great!

If you need more help or you’re at your wit’s end with your symptoms running your life, check out the IBS Game Changer program. It’s not just a game-changer, it’s a life-changer.

*As explained in program agreement

World IBS Awareness Day: April 19. Is IBS running (ruining?) your life?

Today is dedicated to world IBS Awareness. For the 10% of the population (nearly 800 Million People!) who suffer from IBS, this is an important day! Ask yourself, is this the day I decide to get my IBS under control? If so, you’ve come to the right place.

I wasn’t diagnosed with IBS until I was in my 30’s (a diagnosis shared by 10 - 15% of the global population) and everything I held dear was impacted. I was prescribed various medications, but I wasn’t excited about relying on pills just to mask symptoms. When I learned that 80% of people with IBS see a dramatic improvement just by modifying their diet, I decided I needed to transform the way I understood, consumed, and prepared food without sacrificing everything I enjoyed about food.

As a Registered Nurse, nutritionist, and foodie with IBS, I created the IBS Game Changer program to help you take control of your IBS and your life, discover Deliciously Low FODMAP™ recipes, reduce the need to take medications for symptoms, and feel your best!

Learn more about the program and sign up for Feel Good Friday to get a weekly dose of goodness that includes tips, tricks, IBS-friendly recipes, inspiration, motivation, and more.

There’s no downside!