Deep Tissue Massage for IBS Management

Living with IBS can be challenging, with symptoms like bloating, cramping, and discomfort disrupting daily life. While dietary adjustments and lifestyle changes are common, and very effective, approaches to managing IBS, many are turning to alternative therapies for relief. One such method gaining popularity is deep tissue massage, which is known for its ability to reduce stress and improve circulation. This therapeutic practice not only helps relax tense muscles but may also alleviate some of the digestive discomfort associated with IBS. In this blog post, I explore some of the ways deep tissue massage can support IBS symptom management, giving you one more tool in your toolbox to find a holistic path to comfort and well-being.

Benefits of Deep Tissue Massage

1. Stress Reduction: Stress is a known trigger for IBS symptoms. Deep tissue massage can help reduce stress by promoting relaxation and lowering cortisol levels, which may help alleviate IBS symptoms such as abdominal pain, bloating, and discomfort.

2. Muscle Tension Relief: People with IBS often experience tension and tightness in the muscles of the abdomen and lower back due to chronic discomfort. Deep tissue massage can target these areas to release tension, improve circulation, and promote better mobility, potentially reducing the severity of IBS symptoms.

3. Improved Digestive Function: While direct evidence is limited, some individuals may find that deep tissue massage helps improve overall digestive function by stimulating the parasympathetic nervous system, which controls rest and digestion. This can lead to better digestion and potentially reduce symptoms such as constipation or diarrhea.

4. Pain Management: Deep tissue massage can help manage pain associated with IBS, including abdominal discomfort, cramping, and lower back pain. By targeting trigger points and releasing tension in the muscles, massage therapy can provide temporary relief from these symptoms.

5. Enhanced Mood and Well-being: Living with a chronic condition like IBS can take a toll on mental health and overall well-being. Deep tissue massage can promote the release of endorphins, which are natural mood elevators, leading to feelings of relaxation, contentment, and improved quality of life.

It's essential to consult with a qualified massage therapist who has experience working with clients with gastrointestinal conditions like IBS. Additionally, while massage therapy can provide symptomatic relief, it's important to combine it with other strategies such as dietary modifications, stress management techniques, personalized coaching, and medical treatment as needed for comprehensive management of IBS symptoms.

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com.

More Deliciously Low FODMAP™ Tips and Tools

Now on YouTube: The Diabetes IBS Connection with Katherine Aitken Young and Sarah Aitken

In case you want to watch (AND listen to) our podcast with Dr. Tony Hampton, it is now on YouTube!

One of the biggest challenges when struggling with gut issues is getting answers to your many questions about cause and treatment. With this in mind, we in the content creator space, work hard to bring you specific and actionable information to help answer your questions.

On this episode of Dr. Tony Hampton’s podcast, Protecting your NEST, my sister Sarah Aitken, an expert in Diabetes and Insulin Resistance, and I discuss the overlapping causes of, and treatments for, Irritable Bowel Syndrome and insulin resistance. While they are distinct disorders, there are several overlapping factors that contribute to both. Tune into this podcast to learn more.

Overlapping Factors

Certain dietary factors and lifestyle habits can contribute to both IBS and insulin resistance. These include:

• Processed foods: Consumption of highly processed and high-sugar foods can lead to inflammation and weight gain, both of which are linked to both IBS and insulin resistance.

• Inflammation: Both IBS and insulin resistance are associated with chronic inflammation. In IBS, inflammation can lead to heightened sensitivity in the gut, causing symptoms like abdominal pain, bloating, and changes in bowel habits. In insulin resistance, inflammation can impair the body's ability to effectively use insulin, leading to elevated blood sugar levels.

• Gut Microbiome: The gut microbiome, the community of bacteria living in the digestive tract, plays a crucial role in both conditions. Imbalances in the gut microbiome (dysbiosis) have been linked to both IBS and insulin resistance.

• Stress: Chronic stress can exacerbate both IBS and insulin resistance.    

• Genetics: Genetic factors may also play a role in both conditions, increasing susceptibility.

Treatment Considerations

While the exact causes of IBS and insulin resistance are complex and not fully understood, addressing the overlapping factors can be very helpful in managing both conditions. Treatment strategies often include:

• Dietary changes: Adopting a healthy, balanced diet that emphasizes whole foods, fiber, and lean protein can help improve gut health and insulin sensitivity.

• Lifestyle modifications: Regular exercise, stress management techniques (like meditation or yoga), and adequate sleep can support overall health and well-being.  

It's important to consult with a healthcare professional for a personalized diagnosis and treatment plan. If you are experiencing symptoms of IBS or insulin resistance, they can help you determine the best approach for managing your condition.

About Dr. Hampton’s Protecting Your NEST:

Protecting Your NEST is hosted by Dr. Tony Hampton a board certified Family Medicine and Obesity Medicine physician with a focus on helping listeners reverse the root cause of disease. The NEST and ROPE acronyms provide the foundational elements that represent the root cause of chronic disease if not mastered:
N: Nutrition (what and when you eat)
E: Exercise
S: Less stress/more sleep
T: How you Think/less Trauma
R: Relationships
O: Organism (avoiding the bad/adding the good)
P: Pollutants
E: Emotions/Life Experiences

Find Dr. Hampton’s podcast anywhere you get your podcasts. Many episodes are also available on Dr. Hampton’s YouTube channel as well.

References:

1. National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK): https://www.niddk.nih.gov/health-information/digestive-diseases/irritable-bowel-syndrome  

1. International Foundation for Functional Gastrointestinal Disorders (IFFGD):

   https://iffgd.org/gi-disorders/lower-gi-disorders/irritable-bowel-syndrome/

2. American Diabetes Association: https://diabetes.org/

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Check out my latest Low FODMAP and Low Starch recipes

Celebrating Four Years of IBS Game Changer: Empowering People to Live Symptom-Free

I’m thrilled to be celebrating four years of helping people take control of their digestive health and improve their quality of life. Since launching IBS Game Changer, I’ve been on a mission to support individuals living with Irritable Bowel Syndrome (IBS) by providing expert coaching, delicious recipes, and essential tips for symptom management. What began as a passion for making a difference has grown into a thriving community where people can find the tools they need to feel empowered, navigate their condition with confidence, and enjoy food without fear.

Over the last four years, I’ve had the pleasure of guiding countless individuals through the complexities of IBS, offering easy-to-follow recipes, valuable advice on managing flare-ups, and a wealth of practical tools to ease the daily challenges that come with this condition. My approach goes beyond just symptom relief — I focus on helping people create sustainable lifestyle changes that lead to long-term comfort and freedom from the constraints of IBS.

To mark this milestone, I want to extend a heartfelt thank you to my clients, supporters, and followers. Whether you’ve been with me from the start or just discovered IBS Game Changer, your journey towards better health is what inspires me every day. As I look ahead, I’m excited to continue growing my offerings, expanding my recipe collection, and finding innovative ways to make IBS symptom management easier and more enjoyable.

I invite you to join me in celebrating this milestone by exploring my latest content, joining my recipe club, signing up for personalized coaching, or simply reaching out to share your own story. Here’s to four incredible years of progress, and to many more years of helping people live symptom-free, happy, and healthy lives!

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

My latest Deliciously Low FODMAP™ recipes, tips, and tools

Top 10 (ish) IBS Friendly Pantry Basics

In the realm of managing IBS, maintaining a pantry and fridge stocked with the right staples can make all the difference in maintaining digestive comfort and overall well-being. From flavor-infused olive oils, to low FODMAP seasonings, fresh herbs, and lactose-free dairy, the choices we make in our daily diet play a crucial role in managing symptoms and promoting gut health. In this post, I’m sharing many of the essential pantry staples I use in my recipes all the time because they are IBS-friendly, offer not only delicious flavor but also gentle support for sensitive stomachs, and ensure you can create delicious meals without triggering discomfort.

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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 15% off with code IBSGC15) or Gourmend Garlic Scape Powder and Gourmend Garlic Chive Powder (get 15% off with code IBSGC15). All are low FODMAP and full of garlic flavor!

Onion/Shallot Alternatives

Use the greens! The greens have lots of flavor and are considered low FODMAP so embrace the greens and swap them liberally into your recipes. I use green onion greens (AKA scallions), chives, leek greens, and spring onion greens in abundance in my cooking in place of the usual white part of the onion family. Don’t have any greens on hand? Or want even more onion flavor? Low FODMAP seasonings are a great way to get that too. One of my favorites is Smoke n Sanity essence of onion salt (get 15% off with code IBSGC15).

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. Want panko that’s low in carbs? Consider trying Pork Panko. It adds some umami salty flavor in addition to crispness.

Fresh Herbs and Mushrooms

Thyme, rosemary, sage, basil, parsley, cilantro, etc. I already mentioned using the greens of all the onion family, but don’t stop there! Adding fresh or dried herbs to your recipes is a great way to add flavor and give your gut biome a little more variety to thrive on! 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 or Farmer’s Market. Oyster mushrooms - These are the most IBS-friendly mushrooms that have been tested by Monash University. A whole cup of oyster mushrooms is considered low FODMAP so they are a great addition to your recipes for flavor, texture, and plant content — only if you like mushrooms of course!

Lactose-Free Dairy

Most people with IBS tolerate dairy quite well even though they might think they don’t! It’s worth doing some testing of your own system, keeping in mind, that it’s the lactose that causes the reaction so it’s best to stick with dairy products that are naturally low in lactose or that have had the lactose neutralized by the addition of the enzyme Lactase. A good rule of thumb for dairy products is this: The longer it has been aged (in the case of cheese) the lower the lactose. And, the higher the fat the lower the lactose. So, good cheeses to try are aged Parmesan, Cheddar, Swiss, Gouda, Gruyere, and Brie, among others. And when adding dairy to any recipe, I recommend using the full fat option for the lowest lactose and best flavor and shelf-life. You can now get lactose-free milk, cottage cheese, cream cheese, sour cream, and even butter. You won’t notice the difference in taste and mouthfeel but these lactose-free dairy products help you digest the lactose in your stomach before it hits your gut so it helps keep your gut gas free! If you can’t find lactose-free dairy, you can leverage Lactaid or other “dairy pills” that contain Lactase. This is the enzyme that’s added to “lactose-free” dairy to make it tolerable for you to eat.

Chicken Broth

So many recipes use chicken broth as a way to add flavor and protein without adding FODMAPs. And, unless you make it yourself, sometimes it’s hard to find low FODMAP options. So, here are a couple I rely on myself! Whole Foods Organic 365 Chicken Broth (NOT the low sodium variety) does not use FODMAP ingredients and is quite affordable and delicious. Gourmend Foods Organic Low FODMAP Chicken Broth is another great alternative (get 15% off with code IBSGC15).

Extra-Flavorful Cheese

Many kinds of cheese are naturally low in lactose and some of them are extra high in flavor so they make a great addition, in small quantities, to many recipes. Try extra sharp cheddar cheese, smoked cheddar cheese, gruyere, brie, Parmesan, 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 low lactose content, and a little goes a long way.

IBS Friendly Carbs

Don’t fear the carbs! Lots of us want some carbs in our diet 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 help keep your carb-craving palate and your tummy happy.

Traditional Sourdough Bread

If you really want bread, this is the one (in moderation!) That’s right. Traditional sourdough bread is quite low in FODMAPs due to the fermentation process required to make the bread and most of us with IBS can tolerate it quite well. You need to find REAL sourdough bread that uses wild yeast and has been properly fermented (the longer the better). Check the ingredients and look for a list that does NOT include yeast or vinegar. These two items are hallmarks of “fake” sourdough bread that uses vinegar to mimic the sour taste that occurs naturally through fermentation. Always read the label or ask the baker if you are buying from a bakery. Traditional sourdough is commercially available in the grocery store. Consider Beckman’s or San Luis Sourdough for example.

Flavorful Meats

Meat itself is considered low FODMAP so it’s always a good bet, keeping in mind other ingredients that could be added. Extra 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 dishes 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.

And for Dessert…Low FODMAP Sweetness

While excess sugar isn’t good for anyone, sometimes you want a little something sweet. When you do, plain old white sugar is fine from a FODMAP point of view, so don’t be tempted to use any of the artificial alternatives (unless you are diabetic). Most artificial sweeteners are high in FODMAPs and will send your gut into a tizzy if you eat them. 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.

My recipe club includes over 100 low FODMAP dessert recipes so if you’re craving something sweet, make it worth it and have something deliciously Low FODMAP!

Podcast: The Diabetes IBS Connection with Katherine Aitken Young and Sarah Aitken

One of the biggest challenges when struggling with gut issues is getting answers to your many questions about cause and treatment. With this in mind, we in the content creator space, work hard to bring you specific and actionable information to help answer your questions.

On this episode of Dr. Tony Hampton’s podcast, Protecting your NEST, my sister Sarah Aitken, an expert in Diabetes and Insulin Resistance, and I discuss the overlapping causes of, and treatments for, Irritable Bowel Syndrome and insulin resistance. While they are distinct disorders, there are several overlapping factors that contribute to both. Tune into this podcast to learn more.

Overlapping Factors

Certain dietary factors and lifestyle habits can contribute to both IBS and insulin resistance. These include:

• Processed foods: Consumption of highly processed and high-sugar foods can lead to inflammation and weight gain, both of which are linked to both IBS and insulin resistance.

• Inflammation: Both IBS and insulin resistance are associated with chronic inflammation. In IBS, inflammation can lead to heightened sensitivity in the gut, causing symptoms like abdominal pain, bloating, and changes in bowel habits. In insulin resistance, inflammation can impair the body's ability to effectively use insulin, leading to elevated blood sugar levels.

• Gut Microbiome: The gut microbiome, the community of bacteria living in the digestive tract, plays a crucial role in both conditions. Imbalances in the gut microbiome (dysbiosis) have been linked to both IBS and insulin resistance.

• Stress: Chronic stress can exacerbate both IBS and insulin resistance.    

• Genetics: Genetic factors may also play a role in both conditions, increasing susceptibility.

Treatment Considerations

While the exact causes of IBS and insulin resistance are complex and not fully understood, addressing the overlapping factors can be very helpful in managing both conditions. Treatment strategies often include:

• Dietary changes: Adopting a healthy, balanced diet that emphasizes whole foods, fiber, and lean protein can help improve gut health and insulin sensitivity.

• Lifestyle modifications: Regular exercise, stress management techniques (like meditation or yoga), and adequate sleep can support overall health and well-being.  

It's important to consult with a healthcare professional for a personalized diagnosis and treatment plan. If you are experiencing symptoms of IBS or insulin resistance, they can help you determine the best approach for managing your condition.

About Dr. Hampton’s Protecting Your NEST:

Protecting Your NEST is hosted by Dr. Tony Hampton a board certified Family Medicine and Obesity Medicine physician with a focus on helping listeners reverse the root cause of disease. The NEST and ROPE acronyms provide the foundational elements that represent the root cause of chronic disease if not mastered:
N: Nutrition (what and when you eat)
E: Exercise
S: Less stress/more sleep
T: How you Think/less Trauma
R: Relationships
O: Organism (avoiding the bad/adding the good)
P: Pollutants
E: Emotions/Life Experiences

Find Dr. Hampton’s podcast anywhere you get your podcasts. Many episodes are also available on Dr. Hampton’s YouTube channel as well.

References:

1. National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK): https://www.niddk.nih.gov/health-information/digestive-diseases/irritable-bowel-syndrome  

1. International Foundation for Functional Gastrointestinal Disorders (IFFGD):

   https://iffgd.org/gi-disorders/lower-gi-disorders/irritable-bowel-syndrome/

2. American Diabetes Association: https://diabetes.org/

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Check out my latest Low FODMAP and Low Starch recipes

Good News About Avocado and FODMAPs

I don’t know about you, but I love avocados and I push the limits on how much I eat. I have noticed I can definitely tolerate more than the 1/8 avocado serving size recommended (previously) in the Monash app. Now I know the reason for that. The Monash FODMAP team (always dedicated to keeping the low FODMAP diet science current and accurate) recently re-tested avocados for FODMAP content and they made an interesting discovery. Avocados, a food analyzed over 15 years ago when the diet was initially developed, surprisingly are not high in sorbitol as previously thought. They are high in a unique sugar polyol called perseitol.

Perseitol, unique to avocados, behaves similarly to sorbitol in the gut. More study of this unique polyol and its potential to trigger IBS symptoms is needed so Monash refrained from reclassifying avocados as low FODMAP for the time being. They did, however, increase the low FODMAP serving size so you can now confidently eat 1/4 - 1/3 of an avocado (up to 2.1 ounces) and that is still considered low FODMAP.

This discovery highlights the complexity of food science and emphasizes the importance of ongoing research in FODMAPs and IBS management. I am thankful Monash University continues to prioritize this science for all of our benefit!

For those missing avocados, I recommend doing your own tolerance testing to see if you truly can increase your avocado intake without triggering symptoms. Don’t know how to do that? I’m always here to help.

Stay tuned for more updates as the Monash team continues to delve into FODMAP science! Read the full article, including all the science, on the Monash Low FODMAP blog.

Looking for Low FODMAP recipes that include avocado? Head on over to my recipe club and type the word “avocado” in the search box. Voila! All my recipes that include avocado. You’re welcome. :-)

More Deliciously Low FODMAP™ tips and tools

What’s Fiber Got to Do With It?

Fiber exists in multiple forms, each with distinct characteristics. For instance, some types of fiber readily dissolve in water, while others are easily broken down by gut microbes, and some remain relatively intact from entrance to exit!

The various characteristics of fiber determine how it works inside your body, what it does once it reaches your gut, and how well it’s tolerated when you have Irritable Bowel Syndrome (IBS). Experts like to divide fiber into two basic types: insoluble and soluble. Generally speaking, insoluble fiber doesn’t dissolve well in water, and soluble fiber does.

Why is fiber so important for people with IBS and which kind is best?

1. Regulating Bowel Movements: Fiber, especially soluble fiber, can help regulate bowel movements by adding bulk to stool, making it easier to pass. For those with IBS who experience constipation or diarrhea, fiber can help normalize stool consistency and frequency.

2. Relieving Constipation: Many people with IBS suffer from constipation, and fiber can help soften stool and promote regular bowel movements, making it easier to pass stool without straining.

3. Alleviating Diarrhea: While insoluble fiber can exacerbate diarrhea in some individuals with IBS, soluble fiber can help absorb excess water in the colon, which can help alleviate diarrhea and reduce urgency.

4. Supporting Gut Health: Fiber serves as a prebiotic, meaning it provides nourishment for beneficial bacteria in the gut. These bacteria help maintain a healthy gut microbiome, which is important for overall digestive health and may contribute to symptom relief in IBS.

5. Reducing Bloating and Gas: While some types of fiber can contribute to bloating and gas in individuals with IBS, soluble fiber is less likely to cause these symptoms. Additionally, fiber can help promote regular bowel movements, reducing the likelihood of bloating and discomfort associated with constipation.

6. Managing Weight: High-fiber foods tend to be more filling and can help you feel satisfied with smaller portions, which may aid in weight management. Maintaining a healthy weight is important for overall health and may help manage symptoms of IBS.

If you have IBS it's essential to be cautious about the types and amounts of fiber you consume, as some types of fiber can exacerbate symptoms.

Soluble Fiber Takes The Cake

Soluble fiber is gentle on the gut and helps regulate both diarrhea and constipation so it’s the type of fiber to look for when you have IBS.

Good sources of soluble fiber include:

• Oatmeal

• Barley

• Quinoa

• Flaxseeds

• Chia seeds

• Sunflower seeds

• Macadamia nuts

• Sweet potatoes (cooked and peeled)

• Tofu (always choose firm tofu which is low in FODMAPs—not Silken Tofu which is higher in FODMAPs)

• Coffee (YES! Coffee has fiber!) — I always recommend decaf coffee if you have IBS as caffeine is a gut stimulant and irritant

Low-FODMAP Fruits and Vegetables: There are many fruits and vegetables that are low in FODMAPs and are good sources of fiber. These include:

• Berries (such as strawberries, blueberries, raspberries)

• Oranges

• Grapes

• Pineapple

• Kiwi

• Broccoli

• Avocado (keeping in mind 1/8 of an avocado is the low FODMAP serving)

• Carrots

• Cucumbers

• Bell peppers

• Spinach

• Zucchini

Seeds and Nuts: Some seeds and nuts can be high in insoluble fiber, which may aggravate IBS symptoms. However, certain seeds and nuts are lower in insoluble fiber and can be well-tolerated, such as:

• Pumpkin seeds (pepitas)

• Sunflower seeds

• Almonds (in small quantities)

• Walnuts (in small quantities)

Gluten-Free Whole Grains: Some people with IBS find that reducing gluten in their diet can help alleviate symptoms. While not everyone with IBS needs to avoid gluten, incorporating gluten-free whole grains can be beneficial. Examples of gluten-free grains include:

• Brown rice (white rice is not considered a whole grain)

• Quinoa

• Buckwheat

• Millet

Fiber Supplements: If it's difficult to get enough fiber from food sources, you may consider adding a soluble fiber supplement to your daily routine. It's important to start with a small dose and gradually increase it to avoid triggering symptoms. Additionally, staying well-hydrated is crucial when increasing fiber intake to prevent constipation.

A couple of readily available soluble fiber supplements can be found on Amazon at the below links.

• Psyllium husk

• Acacia Senegal also known as gum arabic, acacia fiber, or acacia gum

You can also purchase fiber and all kinds of other supplements through the IBS Game Changer Dispensary directly with a 15% discount and free shipping on orders over $50.

If you follow my blog and use my recipes you’ll see I use Psyllium Husk as a stabilizer in some of my recipes such as my Amazing Seed Crackers. So, it’s not just a supplement!

It's essential to pay attention to your body's response to different foods and fibers and adjust your intake accordingly. It may be helpful to work with an IBS coach for personalized guidance and support while managing IBS symptoms. If that’s what you’re looking for, you know where to find me!

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

More Deliciously Low FODMAP™ tips and tools

Anxiety and IBS: 8 Things You Can Do to Get Them Both Under Control

Anxiety, the pervasive feeling of worry and unease, is a common human experience. When it becomes chronic, however, it can manifest as a mental condition with far-reaching effects. In this blog post, I’m addressing the intricate relationship between anxiety and Irritable Bowel Syndrome, exploring how they impact each other, and giving you some specific things you can do to get them both under control.

Understanding Anxiety

At its core, anxiety is the response to a perceived threat, often related to an uncertain future event. Chronic anxiety, a mental condition characterized by excessive apprehension, is marked by real or perceived threats, leading to avoidance behaviors and physical symptoms such as increased heart rate and muscle tension. Anxiety disorders, including generalized anxiety disorder, panic disorder, PTSD, and social anxiety disorder, affect a significant portion of the adult population in the United States and around the world.

The Link Between IBS and Anxiety

Research indicates a clear link between IBS and anxiety. Approximately 44% of individuals with IBS also experience an anxiety disorder, compared to only 8% of those without IBS. Recent studies suggest shared genetic pathways between IBS and certain mental health conditions, emphasizing the close connection between the gut and the brain.

The Gut-Brain Connection

The gut-brain connection, a bidirectional communication system between the gut and the brain, plays a crucial role in regulating digestive functions, mood, and stress responses. Altered communication in people with IBS may lead to abnormal sensory processing, unpredictable gut functions, and visceral (organ) hypersensitivity, causing you to feel pain and other symptoms.

Breaking the Anxiety-IBS Cycle

The anxiety-IBS connection often creates a challenging cycle that people find difficult to break, leading to feelings of frustration and hopelessness. Treatment for IBS should include dietary and lifestyle changes, in addition to psychological interventions to address both physical and psychological aspects, and only in a few cases, medication.

Targeting the Gut-Brain Connection

Addressing both anxiety and IBS involves a holistic approach. Mindfulness, mind-body exercises, meditation, gut-directed hypnotherapy, and gut-directed Cognitive Behavioral Therapy (CBT) can target the gut-brain connection. On the mental health side, working with specialized professionals like therapists or psychologists helps address anxiety, while collaborating with a nutritional health coach can help you develop strategies for a healthier gut.

8 Things You Can Do Right Away to Help

Tackling the overlap between anxiety and IBS requires effort and multiple different strategies. While the journey may take time, gaining control over both aspects is possible, allowing you to live more fully. If you're navigating IBS and anxiety together, know that support and effective interventions are available, giving you a path toward a more balanced and fulfilling life.

Here are some things you can do right away that may help both anxiety and IBS:

1. Meditation/guided visualization for relaxation and stress/anxiety reduction, consider using the Nerva App from Mindset Health which is gut-directed hypnotherapy that has been studied and shown to be extremely effective. 

2. If you drink caffeinated beverages, ween yourself off ASAP. Caffeine is a stimulant that in and of itself can cause anxiety. It’s also a gut-specific stimulant and those of us with IBS don’t need gut stimulation for the most part. I suggest switching to pure ginger tea which has excellent anti-inflammatory and antioxidant properties.  

3. If you drink any sort of carbonated beverage (especially sugary or caffeinated sodas), ween yourself off ASAP. Carbonated beverages can cause GI irritation, gas, and bloating, and potentially exacerbate IBS symptoms. Switch to plain water (hot or cold). 

4. If you drink alcohol, ween yourself off ASAP. Alcohol itself can cause anxiety (especially as a rebound after over-drinking) and it can irritate the GI tract, and change your gut motility (leading to diarrhea or constipation), it’s a diuretic that leads to dehydration (particularly bad if you suffer from constipation), it’s actually poison and your digestive system doesn’t need anything getting in the way of doing its good work.

5. Get some exercise even if it’s just around the house! If at all possible get outside in some sort of nature (even seeing just one tree!). If you can’t get out, then put some plants in your house so you can look at them while you walk around the house. This has been shown to reduce stress and anxiety almost as well as a walk in nature. If that’s impossible, even pictures of nature can be helpful! Just put them where you can look at them and do some visualization of being there in nature.  

6. Journal – keep track of everything that goes into your body (food, drink, supplements, pills, all of it.). And document your symptoms every day too. This will help you start to see patterns that trigger flare-ups which in turn may trigger anxiety. You can use a blank journal or something like this Gut Health Journal. (If you sign up for coaching with me, I will send you my own journal—but really anything will work!)

7. A Low FODMAP diet can be key to reducing flare-ups and the associated anxiety that comes with those flare-ups. The diet is used to calm your system down and then, through a series of tests you conduct yourself, to determine your personal FODMAP sensitivity profile so you can reintroduce as many of the foods that once triggered you as possible. Want more information about the Low FODMAP diet? Check out my Low FODMAP FAQ.

8. Get connected with a health coach for guidance and support. This can help you get to resolution much faster than trying to do it all alone. If you’d like to have coaching time with me, feel free to schedule an appointment right here.  We can do a 15-minute free intro and/or the full 8-week program so you can really make progress in getting your gut, your mind, and your life back on track.

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Selected sources:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5733421/

2. https://www.nature.com/articles/s41588-021-00950-8

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ Tips and Tools

What You Need to Know About Cheese and the Low FODMAP Diet

Cheese comes in all shapes, sizes, flavors, and ages. Good cheese can be an amazing flavor enhancer in all kinds of recipes from savory to sweet. It’s also delicious on its own. But cheese has lactose and I’m on a low FODMAP diet. Doesn’t that mean it’s off-limits for me??

No, it does not! Read on to learn why and to understand how to identify the best cheeses for you to enjoy.

According to Monash University, a dairy product qualifies as low FODMAP if its lactose content is 1 gram or less per serving. This can be determined by assessing the Total Carbs, which includes both Carbohydrates and Sugars, as indicated on the cheese label. This is great to know because it means, whether a cheese has undergone lab testing or not, you can gauge its FODMAP content by examining the nutrition label.

If the Total Carbs on the nutrition label amount to 1 gram or less per serving, you can reasonably conclude that the dairy product is low FODMAP per serving. This aligns with Monash University's guideline of a low FODMAP serving containing 1 gram or less of lactose.

Individuals with IBS are often advised to adopt a "lactose-free" approach, leading to the exclusion of milk and cheese from their diets. However, it's important to note that a low FODMAP diet is not synonymous with being entirely lactose-free. (While some people with IBS may also be sensitive to dairy itself, this is a different issue.)

Nevertheless, not all cheeses are created equal in terms of their compatibility with the low FODMAP diet. This article aims to serve as a helpful guide, navigating you through the intricacies so you can make informed choices that align with both your preferences and your gut health.

Can You Eat Cheese on a Low FODMAP Diet?

Navigating the FODMAP content of cheese can be a bit intricate, but fear not – by the end of this article, you'll have a clear understanding of what you need to consider when selecting your cheese, whether it's undergone lab testing or not.

Numerous cheeses have been tested for their FODMAP content, and you can easily access this information through the Monash App on your phone. To make things even more straightforward, here's a list of cheeses that have been tested and confirmed to be low FODMAP in a serving size of 1.4 ounces (40 grams):

• Brie

• Cheddar

• Feta

• Goat cheese (such as Montrachet)

• Havarti

• Monterey Jack

• Mozzarella

• Swiss

What About Cheese That Hasn’t Been Tested?

Now, let's address the cheeses that haven't undergone lab testing, which includes some of my favorites, such as blue cheese, Gruyere, Jarlsberg, Parmesan, Fontina, and Provolone just to name a few. You are probably wondering if these cheeses are on the Low FODMAP menu.

The answer is: YES!

You absolutely can include these cheeses in your diet. As always, the key is to be a vigilant label reader and remember you’re looking for total carbohydrates and relative serving size.

It's worth noting that when you purchase cheese from a specialty cheese store, the cheese is typically cut to order and won't carry the nutrition label. What you learn from reading labeled cheese can be applied to these cut-to-order cheeses as well. Just keep serving sizes and weights in mind.

Decoding FODMAPs In Cheese

When it comes to cheese and FODMAPs, the primary concern is lactose. Learn more about Lactose and its effect on those of us with IBS in this excellent article written by my brilliant sister, Sarah Aitken, RN, MS, WHNP/FNP, MHP, NBC-HWC.

Here's the key to figuring out the serving size of untested cheese yourself: if the Total Carbohydrates and/or Total Sugars on the nutrition label amount to 1 gram or less per serving, you can confidently consider that the cheese is low FODMAP per serving. This aligns with Monash University's threshold for a low FODMAP serving regarding lactose, which is 1 gram per serving. So, by keeping an eye on these numbers, you can make informed choices about the FODMAP content in your cheese, ensuring a gut-friendly indulgence.

Read Those Cheese Labels!

Let's take a look at the label of traditional Danish blue cheese. Notice that the Total Carbohydrate per serving is listed as zero. Sometimes this may also be listed as < 1 (less than one). Zero does not mean there are zero carbs at any serving size but it DOES mean there is less than 1 gram of carbs per serving (which is 1 ounce in the case of most cheeses). This indicates that you can enjoy this particular blue cheese, adhering to the recommended serving size, even during the strict elimination phase of a Low FODMAP diet. And you may find, over time, you can tolerate larger serving sizes of cheese if you are not significantly triggered by lactose. (Need help figuring this out? Check out my Game Changer Program right here!)

In every case, when the Carbohydrates and Sugars—collectively referred to as Total Carbs—are under 1 gram per serving, they align with the low FODMAP designation established by Monash University, the gold standard for the FODMAP content of food.

If you come across blue cheese, Gruyere, or any other cheese in a recipe, a simple calculation of serving sizes will reveal whether the recipe falls within the low FODMAP category, specifically concerning the cheese. Whether you're referencing the nutrition label at home or doing this on the spot while shopping, a quick math check ensures you stay in tune with your FODMAP-friendly choices.

How Dairy Becomes Low FODMAP

Some dairy products are treated to reduce their lactose content, making them suitable for individuals with lactose intolerance or those following a low FODMAP diet. These products are labeled “lactose-free” even though most of them do contain lactose but they have been augmented with enzymes to break the lactose down as you eat it. Processes such as fermentation, aging, and specific enzyme treatments can also break down lactose before it even gets to your mouth.

As cheese ages, bacteria and enzymes used in the fermentation process actually consume some of the lactose in the cheese to fuel the fermentation. This results in lower levels of lactose in the final product. So, in general, the longer a cheese is aged, the lower the lactose in the cheese. Both soft and hard cheeses undergo distinct changes as they age and they share the commonality of containing low FODMAP amounts. Examples of aged cheeses include cheddar, Gruyere, Brie, Swiss, Parmesan, and so many more.

So, eat and enjoy every bite because you can!

Nourishing Gut Health: Unveiling the Benefits of Bone Broth for Irritable Bowel Syndrome

Living with IBS can be challenging, and finding things you can eat that promote digestive well-being is often a key focus. In recent years, bone broth has gained attention as a nourishing elixir that can offer substantial benefits for people dealing with IBS symptoms. In this blog post, I delve into the reasons why bone broth may be your go-to ally in soothing and supporting your digestive system. I also provide links to make or buy good bone broth so you can try it yourself.

1. Gut Soothing Properties:

• Bone broth is rich in gelatin and collagen, which can help soothe and repair the lining of the gut. This may be particularly beneficial for individuals with IBS, where inflammation and irritation of the digestive tract are common concerns.

2. Easy Digestibility:

• The slow simmering of bones and connective tissues in the broth breaks down collagen into gelatin, making it easier for the digestive system to absorb essential nutrients. This ease of digestibility is especially advantageous for those with sensitive stomachs.

3. Nutrient-Rich Composition:

• Bone broth is a nutritional powerhouse, packed with essential nutrients like amino acids, vitamins, and minerals. These elements provide a nourishing boost to individuals managing dietary restrictions or deficiencies associated with IBS.

4. Supports Healthy Microbiome:

• The gelatin in bone broth acts as a prebiotic, fostering the growth of beneficial gut bacteria. A balanced and thriving microbiome is crucial for maintaining gut health, and bone broth can contribute to this microbial harmony.

5. Promotes Hydration:

• Staying hydrated is vital for individuals with IBS. Bone broth's liquid base helps maintain hydration levels, supporting overall digestive function and alleviating common symptoms associated with IBS.

6. Amino Acids for Gut Repair:

• Amino acids like glutamine, found in bone broth, play a crucial role in gut repair and regeneration. These compounds contribute to the healing process of the intestinal lining, potentially reducing inflammation associated with IBS.

7. Eases Digestive Discomfort:

• The warmth and soothing nature of bone broth can provide relief from digestive discomfort. Sipping on a warm cup of bone broth may help ease symptoms such as bloating and cramping.

8. Ideal for Elimination Diets:

• Bone broth is versatile and aligns well with various dietary restrictions. It serves as a valuable addition for individuals following elimination diets or seeking nourishing options within the constraints of their IBS management plan.

9. Enhances Nutrient Absorption:

• The gelatin in bone broth not only aids digestion but also supports nutrient absorption. Improved nutrient assimilation can contribute to overall health and vitality for those with IBS.

10. Culinary Versatility:

• Incorporating bone broth into your diet is easy and versatile. Whether used as a base for soups, stews, or enjoyed on its own, its adaptability makes it a convenient and enjoyable addition to your recipe repertoire.

11. Make your own or buy:

• Making bone broth at home using leftover bones is a cost-effective way to access its nutritional benefits. Here’s a link to a Master Class on making bone broth. Of course, you will substitute chopped leek greens, spring onion greens, and/or garlic scapes for high FODMAP ingredients such as onion and garlic, and you should use bones from organically raised, free-range, and/or grass-fed animals if possible.

• If you don’t want to make your own, Gourmend makes wonderful organic bone broths and they ship directly to you.

  • Gourmend Organic Low-Fodmap Chicken Bone Broth (use code IBSGC15 for 15% discount)

  • Gourmend Organic Low-Fodmap Beef Bone Broth (use code IBSGC15 for 15% discount)

12. Long-Standing Tradition:

• Bone broth has a rich history in various cultures as a healing elixir. Embracing this culinary tradition provides a comforting and holistic approach to supporting your digestive health.

13. Encourages Mindful Eating:

• Preparing and savoring a cup of bone broth can encourage mindful eating practices. Taking the time to enjoy this nourishing beverage may promote a sense of calm and mindfulness, which can positively impact overall well-being.

In conclusion, bone broth emerges as a valuable asset for individuals navigating the challenges of Irritable Bowel Syndrome. Its gentle yet potent properties contribute to gut health, offering a comforting and flavorful addition to your dietary routine. As with any dietary changes, it's advisable to consult with a healthcare professional to ensure that bone broth aligns with your individual health needs and goals. Embrace the nourishing benefits of bone broth, and empower yourself on your journey toward digestive well-being.

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

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The Art of Cooking with Low FODMAP Dried Oyster Mushrooms

As I’m sure you know, oyster mushrooms are the one mushroom, tested by Monash University and determined to be low in FODMAPs. This is, of course, the reason I use them exclusively in my low FODMAP recipes. But they’re on the pricey side so I set out to find a less expensive alternative. Dried oyster mushrooms turn out to be a great alternative. Just one ounce of dried oyster mushrooms can remarkably replace eight ounces of fresh mushrooms in your recipes.

If you haven’t already, delve into the world of dried oyster mushrooms, where the concentrated flavors and tremendous nutritional value of these magical fungi have the power to elevate your culinary creations. In this blog post, I share the wonders of cooking with dried oyster mushrooms—truly a game-changer in the kitchen.

Dried Mushroom Magic:

Dried oyster mushrooms boast an intense flavor profile that makes them a secret weapon for enhancing the taste of various dishes. Not only are they a pantry staple with a long shelf life, but they also offer a robust alternative to their fresh counterparts. The concentrated essence of dried oyster mushrooms means that just one ounce can remarkably replace eight ounces of fresh mushrooms—a budget-friendly and flavor-packed option.

Proper Reconstitution is Critical:

Bringing dried oyster mushrooms to life is a simple yet crucial step in unleashing their culinary potential. Begin by simmering the mushrooms in boiling water for approximately 30 minutes. Use enough water to cover the dried mushrooms in the pan. This process not only rehydrates the mushrooms but also infuses the soaking liquid with its rich essence. Once plump and tender, lift the reconstituted mushroom pieces out of the liquid and cut them as needed for your recipe.

Liquid Gold:

Don't overlook the liquid produced during the rehydration process—it's culinary gold! Allow the soaking liquid to stand for a few minutes, enabling any residual grit to settle at the bottom. Carefully pour off the clear liquid, which is now a flavorful mushroom broth. This liquid gold serves as a fantastic addition to your recipes, imparting depth and richness to broths, sauces, and more.

A Treasure Trove at Your Fingertips:

Dried oyster mushrooms aren't hard to find; they're readily available in many supermarkets and specialty stores. Conveniently, popular chains like Trader Joe's, and Sprouts often stock them. For those who prefer online shopping, you can brands such as Harmony House dried oyster mushrooms on Amazon here.

Culinary Creativity Unleashed:

The versatility of dried oyster mushrooms knows no bounds. From risottos and stir-fries to soups and stews, these mushrooms add a distinctive umami depth that transforms ordinary dishes into extraordinary culinary experiences. Experiment with your favorite recipes or explore new ones, letting the rich, earthy flavor of dried oyster mushrooms take center stage.

A Note of Caution: Discard the Murky Remains:

While the soaking liquid is a culinary gem, exercise caution by discarding the murky remains settled at the bottom. This step ensures that any residual grit or impurities are left behind, allowing you to enjoy the pure, unadulterated essence of your dried oyster mushrooms.

Cooking with dried oyster mushrooms unveils a world of culinary possibilities. Whether you're a seasoned chef or a home cook looking to elevate your dishes, these concentrated fungi promise a flavorful adventure in every bite. So, embark on a journey of culinary magic and let dried oyster mushrooms redefine the way you approach cooking, one umami-infused dish at a time.

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

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Navigating Life with Irritable Bowel Syndrome: A Guide to Empowerment

Living with Irritable Bowel Syndrome (IBS) can be a daily challenge, but it doesn't have to define your life. By approaching it from multiple directions and adopting a proactive and holistic approach, you can empower yourself to lead a fulfilling and balanced life. In this blog post, I’m sharing some practical tips and strategies to help you navigate the complexities of IBS and discover a sense of well-being.

Understand Your Triggers: The first step towards managing IBS is identifying your triggers. A great way to do this is to keep a daily diary to track your diet, hydration, exercise, stress, along with any symptoms you might be experiencing. This will help you pinpoint specific foods or stressors that may exacerbate your symptoms. Knowledge is power, and understanding your triggers is key to making informed choices.

Consult with Healthcare Professionals: Confirming your symptoms are related to IBS, vs something else, is a very important step. Once you’ve identified your most common triggers it’s always a good idea to consult with a gastroenterologist or your primary healthcare provider to discuss your symptoms, rule out other possible causes, and develop a personalized treatment plan.

Try a Low FODMAP Diet: Consider experimenting with a Low FODMAP diet, which restricts certain fermentable carbohydrates known to trigger IBS symptoms. It’s important, when trying any new diet, to keep your diary going by documenting your intake and your symptoms. It’s also important to ensure you're maintaining a balanced and nutritious diet. Lots of people identify a few things they can tolerate and they stick to just those things. This is not a good long-term strategy for managing IBS as you need great variety to ensure good health.

Prioritize Stress Management: Stress is a common trigger for IBS symptoms. Incorporate stress-reducing activities into your daily routine, such as mindfulness meditation, yoga, or deep breathing exercises. Establishing a consistent self-care routine can help you manage your stress levels and promote an overall sense of well-being, which in turn can diminish your IBS symptoms.

Stay Hydrated: Getting adequate hydration is crucial for digestive health. Ensure you're drinking enough water throughout the day (every day), as it helps maintain bowel regularity and supports overall digestive function. Build habits that help you maintain your hydration such as using a water bottle, or filling a glass in the kitchen that you drink every time you pass through.

Regular Exercise: Engage in regular physical activity, tailored to your comfort level. Exercise has been shown to alleviate IBS symptoms by promoting healthy digestion and reducing stress. Choose activities that you enjoy, whether it's walking, swimming, riding your bike, or doing some other form of gentle exercise. The most important thing, when choosing an exercise, is that you choose something you enjoy doing so you will do it regularly.

Build a Support System: Living with IBS can be emotionally challenging. Establish a support system of understanding friends and family, and consider joining an online community, such as my IBS Game Changer Community, where you can share experiences and get low FODMAP recipes and tips. Connecting with others who understand what you're going through can provide comfort and valuable insights.

Living with Irritable Bowel Syndrome is a journey, and it's essential to approach it with patience and self-compassion. By understanding your triggers, adopting a balanced lifestyle, and seeking support when needed, you can reclaim control over your life and thrive despite the challenges of IBS. Remember, you're not alone, and with the right strategies, living well with IBS is entirely within reach.

Need help on your journey?

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Mastering Mindful Eating: 13 Essential Strategies to Detox from Mindless Munching

For better or for worse, the holidays are often focused on food. And not just healthy, nourishing food, but food that may be extra rich, extra sugary, and full of FODMAP Triggers. So how do you get back to a mindful mindset when it comes to eating? Detoxing from mindless eating involves building (or rebuilding) mindful eating habits and breaking free from automatic, unconscious consumption. In this blog post, I am sharing some steps to help you regain control and foster a more mindful relationship with food.

You can start by creating a focus on what your body needs, not what your primitive brain wants. This will help you make decisions and prioritize those decisions that support your focus on health. For me, that focus is captured in this variation on Michael Pollan’s philosophy on food: Eat real food. Mostly plants. Prepare it yourself.

Read on for some specific things you can do to help yourself reset after the holidays.

Raise Awareness:

• Start by acknowledging and recognizing your mindless eating habits. Be aware of situations, emotions, or triggers that lead to unconscious eating.

Be Mindful:

• Engage your senses when eating. Sit down and pay attention to the food on your plate. Notice the colors, textures, and flavors of your food. Chew slowly. Savor each bite. This helps you appreciate your food and recognize the signals your body sends when you have had enough.

Create a Distraction-Free Zone:

• Designate specific eating areas and times. Avoid eating in front of the TV, or computer, or while scrolling through your phone. Minimize distractions so you can focus on your meal.

Control Your Portion Sizes:

• Eat your meals on a plate or in a bowl to maintain a clear sense of how much you’re eating and encourage appropriate portion sizes. Don’t eat out of the container, bag, or carton. This can help prevent overeating.

Meal Planning:

• Plan your meals in advance. Having a structured eating schedule reduces the likelihood of impulsive, mindless eating.

Stay Well-Hydrated:

• Stay hydrated throughout the day. Sometimes, feelings of hunger are actually signals of dehydration. Start your day with a big glass of water (this can also help regulate your bowel movements). Drink water before reaching for a snack, then wait 15 minutes to be sure you're truly hungry before eating.

Listen to Hunger Cues:

• Pay attention to your body's hunger and fullness signals. Eat when you're hungry and stop when you're satisfied, rather than relying on external cues or emotional triggers. Don’t eat so fast that you zoom right past your body’s ability to let you know it’s full! Slow down, chew your food, and put your fork down between bites.

Mindful About Snacking:

• If you can break the habit of snacking altogether, that’s a great way to minimize mindless eating. But, if you want to keep snacks in your diet, choose them thoughtfully. Opt for real food here too, and something with protein, fiber, and fat that will be filling and satisfying (a handful of nuts, a few of my Amazing Seed Crackers with cheese or Nutzo Nut & Seed Butter, or some chopped vegetables and lactose-free cottage cheese or Nutzo Nut & Seed Butter are great choices). Be conscious of portion sizes. Sit down and savor your snack rather than eating it on the go.

Emotional Awareness:

• Identify emotional triggers for mindless eating. When you feel stressed, bored, or anxious, find alternative ways to cope, such as taking a short walk, practicing deep breathing, or engaging in a hobby. Work on just feeling your emotions instead of letting them drive you to the kitchen to drown them in a bag of chips or a box of cookies. If you give them time, these feelings usually pass within a few minutes, and you can avoid the need to buffer them with food.

Keep a Food Journal:

• Track your meals and snacks in a journal or phone app. This helps you become more aware of what, when, and how. much you eat, making it easier to identify patterns of mindless eating. It’s a great way to be “onto yourself” about portions and portion sizes too.

Mindful Grocery Shopping:

• Plan your meals and related grocery shopping list ahead of time and stick to it. Avoid shopping when hungry, as this can lead to impulse purchases of unplanned and less nutritious foods.

“Safe” Refrigerator and Pantry Shelves:

• Clear out your fridge and pantry of the foods that you tend to eat mindlessly. Often that means the highly processed salty, sugary, or fatty foods that come in boxes and bags. If you live with others and the refrigerator and pantry are shared, then establish certain shelves that are just for you and that contain only the foods you want to be eating. Then you can focus only on those shelves when you’re hungry or preparing a meal. Avoiding temptations is a huge step in the direction of preventing mindless eating in the first place!

Seek Support:

• Share your goals with friends, family, or a support group. Having a supportive network can provide encouragement and accountability on your journey toward more mindful eating.

Remember, developing mindful eating habits takes time and patience. Be kind to yourself throughout the process, celebrate small victories, and gradually integrate these practices into your daily life for a sustainable and positive transformation. The more you practice these techniques, the less you overload your body and the better you feel. It’s something to look forward to!

Need help on your journey? Make an appointment and let’s talk!

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ Tips and Tools

A Few IBS Game-Changing Tips for a Happy Holiday

As we all enjoy the holiday season, I want to extend warm wishes and a virtual hug to this incredible community of warriors who navigate the world of IBS with resilience and strength. Amidst the festive cheer, I understand the unique challenges the holidays can pose for those managing IBS symptoms. But fear not, I'm here to spread some joy and offer a few game-changing tips to make your holidays as enjoyable and stress-free as possible.

1. Mindful Munching: 'Tis the season of treats, and while indulging is part of the joy, I encourage mindful munching. Consider low FODMAP alternatives to your favorite holiday snacks, and savor each bite consciously.

2. Festive Flavors, Low FODMAP Style: Transform your holiday feast into a symphony of flavors that won't trigger discomfort. Explore some of my creative recipes that embrace the festive spirit while staying true to your low FODMAP lifestyle. Think roasted meats, flavorful herbs, and festive spices!

3. Sip Smart: Stay hydrated with gentle, soothing beverages. Opt for low FODMAP choices like peppermint tea or infused water with seasonal fruits (keeping an eye on FODMAP content, of course!).

4. Self-Care Amidst the Celebrations: Remember to prioritize self-care. Take breaks when needed, practice deep breathing, and find a quiet space to recharge. Your well-being is the best gift you can give yourself.

5. Connect and Share: The IBS journey can be challenging, but you're not alone. Reach out to this amazing community for support, tips, and shared experiences.

As we navigate the holiday festivities, let's celebrate the victories, big and small, that make us true IBS game changers. From me to you, may your holidays be filled with joy, delicious low FODMAP delights, and the warmth of connection.

Wishing you all a happy and healthy holiday season!

Warmly,

Katherine

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The Transformative Power of Exercise for IBS

Unlocking the potential of exercise as an IBS game-changer is a revelation you might not have expected. While the overall health benefits of physical activity are widely known – stress management, cardiovascular health, improved sleep – the impact of exercise on IBS symptoms is equally profound. Yes, you heard it right. Walk your way to feeling better!

In the toolkit of IBS management, which might already include things like the low FODMAP diet and stress-relieving activities such as yoga and meditation, physical exercise must be considered as an important and powerful addition. Supported by a robust body of evidence, it’s clear it has the potential to transform overall IBS symptoms.

Understanding IBS as a disorder of gut-brain interaction reveals an important point: miscommunication between the gut and the brain can lead to painful symptoms and irregularities. Exercise can be an incredible normalizer, bridging the gap and improving overall symptoms. Not only that, but the movement induced by physical activity also sparks life into the gastrointestinal tract, offering relief from the clutches of constipation (which is an issue for many of you).

When it comes to choosing the best types of exercise for IBS, the game-changing principle is simple: go for what you enjoy the most and what you will actually DO. Long-term commitment and regular engagement are key to getting the most benefit from exercise. In general, moderate-intensity exercises are the most beneficial for those with IBS – think walking, hiking, aerobic exercise, yoga, pilates, or even tai chi and qigong. All have proven to be allies in relieving bloating, gas, and other IBS symptoms.

But what about more intense workouts like running or HIIT? Here's where the game changes. While moderate-intensity exercise is great for relieving IBS symptoms, ramping up the intensity and duration can over-stress the body. Why? Because exercise (especially intense exercise) redirects blood away from the gastrointestinal tract, prioritizing muscles that are working hard. For some, this shift might trigger diarrhea or abdominal cramps. For others, it may induce significant pain. Your body will give you the feedback you need. All you need to do is listen!

The research underscores the point that moderate-intensity exercise often outperforms vigorous exercise in relieving IBS symptoms. But, and it's a significant but, individualization is key.

Individualization extends to how you feel in the moment. In a flare? Gentle exercises like yoga or tai chi might be your best allies. Feeling your best? Experiment with jogging or cycling. The game-changing truth is clear: exercise isn't a one-size-fits-all solution, but when tailored to you, it's an IBS ally like no other. And if you find an exercise you enjoy that also makes you feel good, then you’ll be able to do it regularly. And that’s where you’ll see the greatest benefit.

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

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The Power of Gratitude: A Small Shift with a Big Impact

In the hustle and bustle of our daily lives, it's easy to get caught up in the chaos and forget about the simple practice that can transform our outlook: gratitude. Taking a moment each day to acknowledge and appreciate the positive aspects of our lives can have a profound impact on our well-being.

Gratitude is more than a fleeting feeling; it's a mindset, a way of approaching the world with a sense of appreciation. It doesn't require grand gestures or life-altering events; it thrives in the ordinary moments. Today is a day for being thankful. Look for those ordinary moments and pause to reflect on just how wonderful they can be. You might surprise yourself as you notice how good this practice makes you feel.

When we make a conscious effort to practice gratitude, we begin to notice a shift in our perspective. Suddenly, the challenges we face become opportunities for growth, and the ordinary moments become extraordinary. It's not about denying the difficulties but about recognizing the good that coexists.

Start small. Take a few minutes today and every day to reflect on what you're thankful for. It could be as simple as the warmth of the sunshine on your face, a kind word from a friend, or the smell of your morning coffee. Write them down in a gratitude journal or simply tuck them away in your mind.

Research has shown that practicing gratitude can lead to improved mental well-being, reduced stress, and increased overall happiness. It rewires our brains to focus on the positive aspects of life rather than dwelling on the negatives.

In a world that often emphasizes what we lack, gratitude shifts our attention to what we have. It's a reminder that even on challenging days, there's something to be grateful for—a silver lining waiting to be acknowledged.

So, why not embark on this simple yet transformative journey today? Get started, and watch as gratitude gradually becomes a habit, transforming your perspective and enriching your life in ways you never imagined.

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

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Your Guide to a Deliciously Low FODMAP Thanksgiving Feast

Believe it or not, another Thanksgiving feast is upon us! And with it, comes about a million decisions for you to make about what you will prepare for appetizers, the main meal, the desserts, a special cocktail, and then what to do with the leftovers! With all that in mind, I’ve put together a list (and links) to some of my most popular (and favorite) low-FODMAP recipes that would be perfect for your entire family, or whoever might be joining your Thanksgiving table. I hope you find this guide helpful as you plan your holiday weekend—wherever in the world you might be.

Navigating the Holiday Feast While on a Low FODMAP Diet

Appetizers

Artisan Cheeseboard

Amazing Seed Crackers

Rosemary Almonds

Basil Caraway Cottage Cheese Dip

Sweet and Savory Candied Maple walnuts

Sourdough Parmesan Crostini

More Appetizer Recipes

Main Courses

Herb Roasted Turkey Breast

Porchetta Style Pork Chops

Roasted Pork Tenderloin with White Wine Cream Sauce

Roasted Pork Tenderloin with Alfredo Cream

Smoked Salmon with Lemon Dill Cream

Gravy/Sauces

Great Gravy

Rosemary Mushroom Cream Sauce

Grand Cranberries

More Sauce Recipe

Stuffing/Potatoes/Sides

Brandon’s Cheesy Mushroom and Leek Bread Stuffing

Mushroom Gruyere Savory Bread Pudding

Rosemary Potatoes Au Gratin

Buttery Mashed Yukon Gold Potatoes

The Perfect Baked Potato

Crispy Potatoes with Fresh Herbs and Feta Cream

Pumpkin Mac & Cheese With Crispy Sage

More Side Dish Recipes

Salads/Vegetables

Holiday Salad

Kale Salad with Cranberries and Maple Walnuts

Sweet and Savory Roasted Brussels Sprouts

Three Cheese and Spinach Frittata

Charred Carrots with Orange Glaze

Cranberry Apple Quinoa Salad

Sweet and Crispy Brussels sprouts

Maple Glazed Acorn Squash

Roasted Pumpkin Soup

More Salad Recipes

Sweet Stuff

Better Than Classic Pumpkin Pie

Peppermint Bark Sheet Cake

Perfect buttery Pate Brise Pie Crust

Perfect Maple Pecan Pie

Real Whipped Cream

Whipped Coconut Cream

Cranberry Bliss Blondies

More Dessert Recipes

Cocktails and Festive Drinks

Pumpkin Spice Latte

Holiday Eggnog

Great Pumpkin Cocktail

Cranberry Ginger Paloma

Maple Cinnamon Old Fashioned

Coquito Puerto Rican Egg Nog

Pumpkin Ginger Screwdriver or Pumpkin Whiskey Ginger

More Cocktail Recipes

Friday Feasting

Baked Blueberry French Toast

Jan’s Amazing Cranberry Almond Biscotti

Holiday Leftover Turkey Nachos

Extra Special Turkey Tetrazzini

Holiday Leftover Turkey Pie

Eat and enjoy every bite because you can!

More Deliciously Low FODMAP™ holiday recipes

Have a question you’d like to have answered? Email us at hello@ibsgamechanger.com

Top 10 Strategies for Building a Healthy Gut Biome

The gut biome, that intricate world of microorganisms within your digestive system, plays a vital role in your overall health. A balanced and thriving gut biome can influence everything from digestion to immunity and even mood. So, how can you ensure your gut biome is in the best shape possible? That’s a question lots of us are asking ourselves these days. With that in mind, I’ve put together the top 10 strategies to promote a healthy and diverse gut biome. Read on…

Your gut biome is a dynamic and influential part of your overall well-being. By following these top 10 strategies, you can help nurture a diverse and robust gut biome that supports your health in numerous ways. So, embark on this journey to a healthier you by prioritizing your gut health with these top ten strategies:

1. A Diet Rich in Fiber:

A diet that has an abundance of fiber from fruits, vegetables, whole grains, and legumes provides essential nutrients for beneficial gut bacteria. Fiber acts as fuel for these microbes, promoting their growth and diversity. When you promote the growth of the “good” bacteria, you leave less room for the “bad” bacteria to thrive and proliferate.

2. Probiotic Foods:

Probiotics are a big topic of interest here. Lots of people take a probiotic supplement, which is great if you happen to choose the right one for your unique gut biome profile. A better approach may be to incorporate probiotic-rich foods into your diet such as yogurt, kefir, sauerkraut, and even kimchi into your diet. These foods introduce live beneficial bacteria into your gut, bolstering its health.

3. Prebiotic Foods:

Prebiotics are non-digestible fibers that nourish the good bacteria in your gut. They're found in foods like cabbage, jicama, leeks, and sauerkraut (also in onions and garlic so if you can tolerate some of those, definitely keep them in your diet for the sake of your gut biome).

4. Diverse Diet with a “Target 30” mentality:

Variety is key. A diverse diet exposes your gut to different types of microorganisms and nutrients, fostering a more diverse and resilient gut biome. I have talked many times about trying to consume at least 30 different plants per week. If that’s your target then you’re surely going eat more than the standard set of 5 or 6 you’re probably eating now. Keep in mind, “plants” include nuts, seeds, grains, herbs, seasonings, veggies, fruits, and even plant-based oils so getting to 30 each week isn’t as hard as it seems!

5. Reduce Sugar and Processed Foods:

Excess sugar and processed foods can disrupt the balance of gut bacteria by feeding the bad bacteria which then crowd out the good guys. Minimize your sugar and processed food intake to support a healthier gut and a healthier you! Does that mean you can’t ever have your favorite dessert? No, it does not! It just means you aren’t going to have it every day. Focus on eating whole foods that you can recognize as food and you’ll find you’re less hungry for the processed stuff.

6. Fermented Foods:

Fermented foods such as miso, kombucha, olives, soy sauce, sourdough bread, and apple cider vinegar, to name just a few, are rich in natural probiotics and are great to incorporate into your meals. Make miso soup and dip some sourdough bread in it. Drink some Kombucha, which is readily available in multiple varieties on the grocery store shelves so you can a few you like and drink a small glass (you don’t need to drink the whole bottle) to get a delicious blast of probiotics. Isn’t that better than taking a handful of pills?

7. Manage Stress:

High stress levels have been proven to negatively impact your gut health. Actively incorporating practices to reduce your stress levels by doing such things as yoga, meditation, mindfulness, and other relaxation techniques, can help keep your stress in check (while offering many other benefits as well!)

8. Get Enough Sleep:

Quality sleep is essential for a healthy gut biome. To get the recommended 7-8 hours of restful sleep each night, make your sleep environment as conducive to sleep as possible. The ideal combination is a cool and totally dark room that is as quiet as possible. Even the smallest light (especially blue light) can disrupt your sleep so put tape over plugs and switches that light up. For even more sleep benefits, you can add such things as a weighted blanket, white noise if your environment isn’t quiet, and an eye mask if you can’t get the room fully dark. Definitely put any electronics that might disrupt your sleep in another room or at the very least on do not disturb mode. There’s lots more to sleep hygiene but the bottom line is to develop a sleep routine that works for you and then do it every night.

9. Regular Exercise:

Physical activity can positively influence your gut health. It doesn’t have to be a long sweaty session at the gym. Just get out for a walk at least once, if not several times, a day. Can’t (or don’t want to) walk? Then do some exercises in your chair: March your legs, raise your heels, lift some weights, or just stretch. There are so many different forms of exercise that will benefit you and there seems to be an equally large number of excuses as to why we can’t find time to do any of them! Your whole body will thank you for adding regular exercise to your routine.

10. Avoid Overuse of Antibiotics:

We live in a society that likes to push pills as the answer to everything. So, when you end up at the doctor with a cold virus that has been with you for a week, it’s natural to think a round of antibiotics will be just the thing to put you right. Truth be told, most viruses take about 10 days to run their course. So, if you start taking antibiotics after a week, it’s easy to imagine that’s what’s making you better when most likely the virus is just running its course. While antibiotics are essential for treating actual bacterial infections, overuse can harm your gut biome. Take them only when prescribed by a healthcare professional and only when they are truly indicated to cure whatever you have going on.

Adopting some of these strategies is sure to make a difference in your overall health and the health of your gut biome. All of them are accessible, easy to add to your routine, and in many cases, delicious! Need help navigating the changes needed to improve your gut biome and get your IBS under control? Feel free to set up a consult with me right here.

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

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Celebrating Life and Love: Exploring Dia de los Muertos

As many of you know, I’m in Mexico this week celebrating Dia de los Muertos, or the Day of the Dead, and remembering my dad, my aunt, my good friend Mary Lea, and many others. It is a vibrant and richly symbolic Mexican tradition that has captured the hearts of people around the world. While it may sound like a somber occasion, it's far from it. In fact, Dia de los Muertos is a joyous celebration of life, love, and remembrance. Let me share a little bit about the occasion with you in case you might like to celebrate too!

What is it all about?

Dia de los Muertos has deep roots in Mexican indigenous cultures and is influenced by a blend of Aztec and Catholic beliefs. It is a two-day celebration that coincides with the Catholic holidays of All Saints' Day and All Souls' Day, which take place on November 1st and 2nd. This celebration is now considered one of the most important and celebrated holidays in Mexico.

One of the most iconic elements of Dia de los Muertos is the creation of ofrendas, or altars, dedicated to loved ones who have died. These ofrendas are adorned with marigold flowers, sugar skulls, candles, family photographs, special bread called pan de muertos, and favorite foods and mementos of the departed. They serve as a warm invitation for the spirits to visit the world of the living.

Calaveras, or sugar skulls, are colorful and intricately designed sugar candies. They are often personalized with the names of the dead and placed on ofrendas. The creation and decoration of sugar skulls have become an art form, with talented artisans crafting them with exquisite detail.

Marigold flowers, known as cempasúchil in Mexico, play a significant role in Dia de los Muertos and they are everywhere. Their vibrant orange and yellow petals are believed to guide the spirits of the deceased to the ofrendas. These flowers are used to create intricate pathways leading to the altars.

Food is a central element of Dia de los Muertos. Families prepare the favorite dishes of their departed loved ones and share meals together. Pan de Muerto, a sweet, decorated bread, is a common treat during this celebration.

Many people, both young and old, paint their faces as calacas, or skeletons, and dress in colorful attire for parades and gatherings. These lively and cheerful costumes are a visual representation of the celebration's lively spirit.

Dia de los Muertos is a beautiful tribute to the cycle of life and death. It's a time when families come together to remember their ancestors, celebrate their lives, and find comfort in the belief that the spirits of their loved ones are with them. This tradition teaches us that death is not an end but a continuation of the adventure, and that love and remembrance are everlasting. So, as we embrace Dia de los Muertos, we also celebrate life and the enduring connection we have with those who have passed.

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Halloween Candy Guide (What’s Low FODMAP and What’s Not)

This time of year Halloween candy is everywhere you look. At work, at parties, at the checkout counter in your favorite store, even at the bank! And it’s tempting to enjoy snacking on a piece or two every place you go.

And let’s face it, at some point, you’re going to want to eat some Halloween candy!

If you are following a low FODMAP diet and Halloween is here. What do you do?

Instead of diving in and eating all of it with wild abandon, how about you do a little learning and planning so you don’t end up feeling terrible?!

Here are three rules to live by:

1. Don’t eat the candy at all those places I mentioned. You’ll just be stuffing it in your mouth because it’s there. Save your candy-eating for a time you can eat something you particularly like and you can take time to enjoy it.

2. Read the list below and stick to the low(er) FODMAP candies in the serving sizes recommended.

3. When you’re finished handing out candy to all the little neighborhood ghouls and goblins, toss it out or donate it. Don’t keep it around the house to “munch on” for days or weeks to come.

Keep it special. Keep it planned. And keep it to a minimum!

This list is excerpted from this post by FODMAP Every Day

Low(er) and High FODMAP Halloween Candy List

For the purposes of this list we are dealing with sweet candies and we feel fairly confident that no natural flavors were derived from onion or garlic, so a few of the candies listed below in the approved columns do contain natural flavors.

If you go rogue and start eating garlic jelly beans (yes, those are a thing), then all bets are off! Don’t do it.

Any candies that clearly list high FODMAP ingredients are on the high FODMAP list.

If you have a history with a particular ingredient, pay attention to your well-earned self-knowledge and stay away.

Serving Size Recommendations

Serving size recommendations are made by Vanessa Cobarrubia RDN as a guide and are based on the Monash University low FODMAP Diet App recommendations for serving sizes for individual ingredients.

As is always the case – we are not offering medical advice and you should always confer with your medical and healthcare team to ensure that you are following guidelines appropriate for your individual body’s needs.

Candy lists are below for your reference. See each list by clicking on the “+” sign to the right.

• Low(er) FODMAP Halloween Candies

  These are the candies we recommend (in alphabetical order by candy name) – in moderation, of course.

  Atomic Fireballs: Practice moderation. Maybe 3 per serving.

  Boston Baked Beans: Maximum 20 to 25 per serving.

  Butterfingers: #7 on many favorite lists. These have some FODMAPs, but they are listed as less than 1% on the label. Start off with half a full-size bar or 1 to 2 fun size bars, or the equivalent of 3 to 4 bites.

  Circus Peanuts: Practice moderation. Maybe 4 pieces max. Some say these are the most hated candy – but someone is eating them!

  Conversation Hearts: Maybe 6 to 8 pieces max.

  Dove Promises Silky Smooth Dark: Limit to 3 pieces (24 g total).

  Dum Dums (lollipops): Limit to 4 to 5.

  Haribo Gummi Bears: Limit to 15 gummi bears.

  Haribo Sour Goldbears: Limit to 15 gummi bears.

  Jolly Ranchers: Limit to 3 to 4.

  Junior Mints: Limit to 12 mini mints.

  Justin’s Dark Chocolate Peanut Butter Cups: Limit to 1 peanut butter cup (20 g) and increase to 2 peanut butter cups (if desired) based on personal tolerance.

  Justin’s Milk Chocolate Peanut Butter Cups: There are no additional milk solids, milk, or lactose added in ingredients outside of the milk chocolate. Limiting to 1 peanut butter cup should keep milk chocolate in safe range.

  Laffy Taffy: Limit to 3 mini pieces.

  Lifesavers Peppermint and Wint-O-Green: Limit to 6

  Marshmallows: Exclude any with high fructose corn syrup, inulin or other high FODMAP ingredients:  For standard size limit to 4 to 5.

  Mounds: Limit to ½ of a full size bar or 1 to 2 snack size bars.

  Mr. Goodbar: Limit to ¼ of a full size bar or 1 fun size.

  NECCO Wafers: Limit to 10 to 15 wafers.

  Nerds: #6 on many lists. Limit to about 1 ½ tablespoons.

  Peeps: These are marshmallows; see above. Limit to 3 to 4 peeps.

  Reese’s Pieces: Limit to 20 to 25 pieces.

  Skittles: #9 on many favorite lists.  Limit to 15 to 20 skittles.

  Smarties: Limit to 2 rolls.

  Sno-Caps: Limit to 1 to 2 tablespoons.

  Sour Patch Kids: #8 on many favorite lists.  Limit to 6 to 8 pieces.

  Swedish Fish: Limit to 2 to 3 pieces.

  Sweet Tarts: Limit to 6 to 8 pieces.

• High FODMAP Halloween Candies

  We recommend that you do not eat these candies. Or, at least know what you are getting into.

  Kit Kat: #4 on many favorite lists. Contain wheat flour, lactose, and dairy

  Milk Duds: These are milk chocolate based, which is allowed in .5 ounce/15 g amounts, but also contain multiple milk products

  Milky Way: These are milk chocolate based, which is allowed in .5 ounce/15 g amounts, but also contain additional milk products, lactose, and malted barley which is untested by Monash

  Starbursts: Contain fruit juice concentrates, including apple.

  Tootsie Rolls: Contain condensed skim milk and additional whey.

  Twix: #3 on many favorite lists. Contain wheat flour, lactose, and dairy

• Candies To Try If You Are Feeling Daring

  For this category, Vanessa recommends trying a small piece to assess your own tolerances. Note that many of these come in “minis”, which might be a great place to start.

  Almond Joy: These list milk products multiple times and we cannot be sure of the amount of lactose.

  Dove Promises Silky Smooth Milk: These list milk products multiple times and we cannot be sure of the amount of lactose.

  Heath Bar: These list milk products multiple times and we cannot be sure of the amount of lactose.

  Hershey Bar: #10 on many favorite lists.  These list milk products multiple times and we cannot be sure of the amount of lactose.

  M & M’s: #5 on many favorite lists.  We cannot be sure of lactose content. Try a few.

  Mars Bar: These list milk products multiple times and we cannot be sure of the amount of lactose; also lists barley malt.

  Nestlés Crunch: These list milk products multiple times and we cannot be sure of the amount of lactose; also lists barley malt.

  Reese’s Peanut Butter Cups: #1 on many favorite lists.  These list milk products multiple times and we cannot be sure of the amount of lactose.

  Skor: These list milk products multiple times and we cannot be sure of the amount of lactose.

  Snickers Bar: #2 on many favorite lists.  These list milk products multiple times and we cannot be sure of the amount of lactose.

  Three Musketeers: These list milk products multiple times and we cannot be sure of the amount of lactose.

  Twizzlers: Contain wheat flour

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