Eating Strategies

Why Less FODMAPs = Less Symptoms Is Wrong (Also, pizza!)

When someone asked me a question about low FODMAP pizza, I realized that no one ever talks about life after the FODMAP Diet. It's not about avoiding ever potential problem food; it's about finding your unique IBS triggers so you can have more freedom and get back to enjoying food again. Click through to get the free Test Food Tracker to help you find your triggers.

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During a group coaching session recently, one of my awesome clients asked if I had a great low-FODMAP pizza recipe. I said no because I only use ONE recipe: my favorite classic, chewy-crispy, stone-fired pizza dough.

“So what gluten-free flour do you use?” Another client asked.

When I clarified that I use regular all-purpose wheat flour for my pizza, minds were blown.

In that moment a light-bulb went on in my head: No one talks about life AFTER the FODMAP Diet. 

You might not know you can bring certain high-FODMAP foods back into your life because nobody bothered to explain it.

You might know about avoiding high-FODMAP food and  testing FODMAPs (i.e. the Reintroduction Phase), but what about the end goal of this process?

To put it plainly, less FODMAPs = less symptoms isn’t the full story. The end goal is to eat some pizza, or crisp apples, or ice cream - or whatever food you’ve loved and lost!

The end goal isn’t to restrict all high-FODMAP foods forever. The goal is learning your unique IBS triggers.

When you know your personal triggers and tolerance levels, you can... 

  • Bring back high-FODMAP foods that don’t cause your stomach issues
  • Know what portions of high-FODMAP foods trigger your symptoms, and eat smaller amounts of those
  • Stop avoiding “natural flavors” in foods that might have a tiny amount of onion or garlic
  • Go to restaurants and not shy away from every bit of wheat and lactose on the menu
  • Choose what you’ll eat based on solid knowledge of how food affects your body, instead of guessing and fearing the consequences

For me, this means my favorite pizza is back in my life - I learned wheat doesn’t trigger my IBS symptoms. Here’s what it means for some of my clients…


Testing FODMAPs and learning their personal triggers is how these ladies went from anxiety and restriction to having fun eating again.

And it doesn’t take tons of time or willpower to test FODMAPs. The key is to create your testing plan, set a date, and track your results.

In case you missed it, I designed a tool to make this quick and simple. Click here to get the FREE Test Food Tracker!

Avoiding every high-FODMAP food 24/7 is good when you use it for a purpose: Learning about your body and giving it a clean slate. Kind of like hitting the reset button.

But if you’re doing it with no purpose or end goal, you’re depriving yourself of a huge variety of food when it’s not necessary.

Going through the process and testing the different FODMAP categories is worth it because of what you get in the end: You know what triggers your IBS and what doesn’t so you’re free to eat without fear.

It can feel like discovering the FODMAP diet is what changes your life, but it’s not. 

Knowing your triggers is what changes your life - It breaks you out of food jail and leads you to freedom. And if freedom looks like pizza to you, you owe it to yourself to find out.

Leave a comment and tell me what you want your life to look like after FODMAP! Is the thought of eating high-FODMAP foods again blowing your mind? (and if you just want my pizza recipe, don’t hesitate to ask!)

Free To Eat is open for registrations NOW!

Join me and one group of fearless women on one transformational adventure.

Click here to learn more!

You’re Missing Out on Delicious Food (here’s how to enjoy eating - even with IBS)

You’re Missing Out on Delicious Food (here’s how to enjoy eating - even with IBS)

With the FREE Test Food Tracker, you’ll have the #1 tool you need to test FODMAPs and learn your unique IBS triggers. Imagine going to a restaurant and NOT experiencing that sinking feeling of anxiety as you read the menu. Click through and sign up to get the Free Tracker instantly! www.calmbellykitchen.com

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When you take away high-FODMAP foods and get relief from your IBS symptoms, it feels pretty amazing.

You work hard to eliminate every possible FODMAP ingredient from your plate so you can keep feeling good. 

You avoid going to restaurants whenever possible and turn down social meals.

You’re good at planning and cooking your own food, but the effort is exhausting and you wish you could just pick up pizza once in awhile.

It seems like you can count your “safe” foods on two hands, and stressing over every bite is wearing you down (or making you want to binge on Mexican).

Right now you’re missing out on delicious food, and you don’t need to be.

There’s a way out of this lonely, hungry place and it’s all about finding your unique IBS triggers.  

I’m here to tell you finding your triggers isn’t as difficult as you might think. It’s even a little fun, especially with this handy tool I created to help you along the way!

Click here to download your FREE Test Food Tracker!

Why Test High-FODMAP Foods?

You need to test FODMAPs for three reasons:

  1. Right now you know you’re sensitive to FODMAPs, but you don’t know which ones
  2. There’s a very good chance you can eat some high-FODMAP foods and still keep your symptoms in check - one study found only 33% of people with IBS are sensitive to fructose
  3. You’ll be able to have much more variety in your diet which is important for gut health...but also important for living life and enjoying eating again

Who Should Test FODMAPs?

You're ready to start the testing process (a.k.a. the Reintroduction Phase) if…

  • You saw an improvement in your symptoms when you eliminated FODMAPS
  • You discovered the other factors that contribute to your IBS symptoms (stress, sleep, hormones, etc.) during the elimination process - and learned how to handle them

If those statements describe you, you’re ready to bring back FODMAPs and learn your unique triggers!

Through the Elimination Phase you gave your body a clean slate. Now it’s time to learn what FODMAPs are the culprits for YOU specifically - and which ones can be part of your life again. 

The #1 Tool You Need to Test FODMAPs

When I coach people through FODMAP testing, we approach it like an experiment - You’re collecting data about your body in an organized process. 

In the end, you use all this awesome info to create your unique lifetime eating style so you can stop policing every bite and start enjoying food again.

Having a simple tool to track your food testing results is essential. Why? 

  • It lets you see patterns in how your body reacts to different FODMAPs. 
  • It clearly shows you how long it takes for symptoms to pop up - many people notice that it takes 1 to 2 days. This info is gold!

For every FODMAP category you test, you’ll start with a very small serving (so you’re never blindsided by major symptoms) and work your way up to a large serving.

As you go through the process you need to track the following:

  1. The test food and its FODMAP category
  2. Serving size
  3. Any symptoms you experience up to 48 hours (depending on your body) after testing 

You already know that FODMAP testing is the way to more food freedom - but it can be overwhelming, so I created a free Test Food Tracker that you can download and get started as soon as today!

It’s the same tool I use in my coaching program Free To Eat.

This Tracker is a workbook that you can fill out on your computer (just save it to your device and you’ll be able to type into it), or print it out and write on it!

As an extra bonus, I added a cover page that helps you design your personalized testing plan. There’s also a place to fill in your start date - Put it on your calendar and commit to it. 

Remember, it’s not healthy (for your body or your social life) to stay in a strict elimination diet for more than a few weeks. More importantly, it’s not necessary!

Download the free Test Food Tracker and start planning. If I’d never learned my unique IBS triggers, I wouldn’t have known it was okay to eat my favorite pizza dough again - wheat is NOT one of my trigger foods.

Having more freedom and less stress in my diet was totally worth the effort, and that’s what I want for you too!

 

Free To Eat is open for registrations NOW!

Join me and one group of fearless women on one transformational adventure.

Click here to learn more!

3 Ways To Deal with Constipation from IBS (and 1 thing not to do)

Eating a low FODMAP diet may not be enough to manage constipation when you have IBS. Luckily there lots of strategies that really work to manage constipation so you can feel great, beat the bloat and have calm belly life. Click through to read the post and watch the video!

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When it comes to managing IBS symptoms, smart eating is your first line of defense. Doing the low-FODMAP Diet is an amazing way to learn what foods trigger your symptoms AND what portion sizes keep your belly calm.

But sometimes supporting strategies are needed, which is why I'm doing a 3-part series on Calm Belly TV to help you deal with the 3 major symptoms of IBS: 

  • Constipation
  • Diarrhea 
  • Bloating

Fun topics, right!? Okay, they may not be fun, but there's a lot you can do to deal with these symptoms besides just watching your intake of high-FODMAP foods. That's what I'll be covering in the series. 

If you're not familiar with Calm Belly TV, it's my weekly live video chat on Facebook every Wednesday at 5:45 PM central time. I cover a topic that's usually a frequently asked question about FODMAP and IBS, and then I always take time to answer your questions.

Click here to follow Calm Belly Kitchen on Facebook so you don't miss the next episode of Calm Belly TV.

Want to get even more support from people who know what you're going through? Click here and request to join the Calm Belly Kitchen Crew, our private Facebook group!

Not on Facebook? No problem, I always upload CBTV episodes to my YouTube channel! Now onto Part 1 of the series:

3 Ways to Deal with Constipation (and 1 thing not to do)

Watch the video to go deep on this topic, or keep reading to get the main points.

Just the key points:

First thing's first: Calm Belly Kitchen is an educational resource and doesn't replace personalized medical advice. Check with a doctor before starting any new dietary treatment or supplement.

Let's recap: A low-FODMAP diet can help decrease constipation a lot, but additional treatments and strategies are often needed.

Why? FODMAPs are one of the major causes of IBS symptoms, but many other factors play a role in your digestion:

- The food you eat (fiber, fat, etc)
- Your hormones
- Bowel motility (how fast food goes through your system)
- Life stress 

In my experience and in my work with clients, I've seen that learning your personal trigger foods makes a huge difference. Still most people need supporting strategies to deal with constipation.

3 Strategies to Manage Constipation with IBS

1) The food you DO eat is important, so include a variety of fiber: 

  • Insoluble fiber: Adds bulk, pushes stool through the bowels; found in fruit and vegetable skins and whole grains 
  • Soluble fiber: Softens stool; found in fruit, veg, legumes, nuts and seeds (flax and chia are especially good for constipation)
  • Resistant starch: Feeds the good bacteria in your gut with prebiotic fiber; found in under-ripe bananas, cooked and cooled potatoes, and legumes (canned, rinsed lentils and chickpeas are great low-FODMAP options)

>>> Water: Acts as a stool softener; important if you're taking soluble fiber products such as Metamucil

2) Fiber supplements

  • Metamucil and similar products contain soluble and insoluble fiber
  • Ground psyllium contains soluble and insoluble fiber
  • Heather's Acacia Fiber contains only soluble fiber, which is thought to promote optimal bowel motility >>> works for both constipation AND diarrhea

3) Magnesium Citrate

  • Helps relax bowel spasms so it does not cause a sense of urgency unless you take a very large does 
  • Has a gentle osmotic effect...so it pulls water into the bowel, softening stool so it's easier to pass
  • Recommended not to exceed 900 mg/day
  • Experiment to find a dosage that works for you
  • Non-addictive

Solaray tablets and Natural Calm drink mix are two good options.

One Thing NOT To Do To Manage Constipation

Stimulant Laxatives (such as ExLax)

  • Only use for a limited time and exactly as directed
  • Stimulant laxatives are addictive because they reduce your natural bowel contractions and train your body to be dependent on their irritant effect 
  • Drink plenty of fluids to avoid dehydration

Be sure to join the CBK Facebook group so you get reminders before each episode of Calm Belly TV!

Ultimate Guide to Making Your Favorite Recipes Low-FODMAP

Ultimate Guide to Making Your Favorite Recipes Low-FODMAP

I’m laying out every tip, trick, strategy and substitution I know to make crave-able, drool-worthy recipes that happen to be low-FODMAP. Click through to read the epic list of makeover strategies that starts with simple swaps and progresses to mini recipes (Blue Cheese Dressing! Citrus-Herb Marinade! Flavorful Tomato Sauce!) and creative flavor tactics. You can still eat the food you love and control your IBS on the fodmap diet! 

You've Gotta Pin This One!

I love a good makeover (any What Not To Wear fans in here?), but even more than the fashion and style stuff, I love a recipe makeover.

Want proof? Here you go…

recipe-makeover-ravioli.png

Yup, for over 3 years I wrote a monthly column for Clean Eating magazine where I revamped classic recipes to make them healthy and (obviously) clean. I loved this gig. But just because a recipe’s healthy doesn’t mean it’s IBS-friendly.

Lucky for you, making over your favorite recipes is NOT as hard as it seems. And you don’t need any ninja-chef skills to do it.

Psst >>> Are you ready to test FODMAPs and learn your unique IBS triggers (a.k.a. the Reintroduction Phase)? I've created a FREE Test Food Tracker to make it simple!

Why Recipe Makeovers?

It’s absolutely essential that you learn to make some of your favorite dishes low-FODMAP. Why? Because one of the biggest reasons people stumble in the first phase of the FODMAP Diet - the Elimination Phase - is the fear and sadness over giving up the food they love.

(I know this from experience - I wasted months before I finally did the Elimination Phase because giving up food was too sad.)

In this post, I’m laying out the best tips, tricks, strategies and substitutions I know to develop crave-able, drool-worthy recipes that happen to be low-FODMAP. It's the foundation of the Calm Belly Kitchen Cookbook. And it’s how I got myself through the FODMAP Diet with zero deprivation.

This epic list of makeover strategies starts with simple swaps and progresses to mini recipes and creative flavor tactics.

Before you dive in, watch the video to see some of my personal favorite recipe makeover strategies and substitutions (If you love Italian and Mexican food, it's a must-see.). Then read the post with YOUR favorite recipes in mind.

If you remember one thing, make it this: Eating great food that you love is so do-able on the FODMAP Diet, and you’re not being sentenced to food prison without parole.


1) Replace Onion With Leek Tops: The green part is low-FODMAP, while the white part is high. Leeks have more flavor than onions, and you won’t cry when you cut them. Scallion tops are great too. The picture below show what part of the scallion or leek to use. Watch this video to learn how to wash leeks!

2) Replace Garlic With Garlic-Infused Oil: FODMAPs are water soluble, which means they soak out into liquids, but NOT fats. That’s why garlic oil is low-FODMAP. For the boldest flavor, add it at the end of the cooking process.

3) Build Flavor With Anchovies: At the start of the cooking process (when you’d normally sauté onion or garlic), sauté 1 tbsp anchovy paste or 2 to 3 oil-packed anchovies on medium heat in some olive oil.

4) Use Miso: Do the same thing as above with 1 to 2 tbsp of miso paste (especially good in soups and stews)

>>> This blog post has even more ways to replace onion and garlic and add big flavor to your recipes: The Ultimate Guide to Flavor Without Onion and Garlic

5) Add Bacon: It's the time-honored method for making any recipe irresistible.

6) Replace Mushrooms With Eggplant: The texture is similar, and it’s great sautéed, roasted or grilled.

7) Buy Chile Powders With 1 Ingredient: Some products called “chile powder” are blends that often include onion and garlic, which are high-FODMAP. Instead make sure yours only contains chiles. Ancho chile powder is mild and incredibly flavorful.

8) Substitute lactose-free milk anywhere you’d use regular milk: This is real cow’s milk treated with an enzyme to remove the lactose so it works just like regular milk in recipes.

9) Swap Your Veggies: Replace onion and celery with diced or grated carrot, celery root, leek, and/or red bell pepper (works great in recipes that call for the “holy trinity” of onion/celery/carrot)

10) Replace Ketchup: Many commercial ketchups contains high-fructose corn syrup and occasionally honey (both high-FODMAP)...but you've got options.

  • Here’s an easy recipe to DIY
  • Instead of ketchup, toss your oven fries with lemon zest, chopped parsley and garlic-infused oil - delish!
  • Do as the English do and dip fries in mayo (get fancy and mix in Dijon mustard, hot sauce, parsley, or lemon zest)

11) For Mexican Food

What low-FODMAP really looks like! Polenta Lasagna, Cobb Salad with Blue Cheese Dressing (both from CBK Cookbook) and Huevos Rancheros.

What low-FODMAP really looks like! Polenta Lasagna, Cobb Salad with Blue Cheese Dressing (both from CBK Cookbook) and Huevos Rancheros.

12) Replace Chicken Broth: The store-bought stuff is SO convenient, but have you ever tasted it straight? Not all that flavorful. Instead, use water and add some of these flavor boosting ingredients:

Miso paste
Anchovy paste
Dried herbs and spices
Wine
Lemon juice and soy sauce (a killer combo)
Fish sauce

> But wait! Massels brand is onion/garlic-free. 

Or make homemade broth

13) For Marinades: Omit the onion and/or garlic - it will still do the job! Try this easy favorite of mine:                                           

Citrus-Herb Marinade

3 green scallion tops
Handful parsley leaves and stems (about 1/2 packed cup)
2 tbsp dijon mustard
1 tbsp hot sauce (optional) - here’s my fave low-FODMAP brand
1/2 tsp fish sauce
2 tbsp lemon juice
3 tbsp orange juice
2 tbsp rice or red wine vinegar
2 tbsp olive oil

Put all ingredients through vinegar in food processor and blitz. With processor on, slowly pour oil through feed tube. This marinade is great with just about anything, especially chicken and fish.

14) Make Your Own Spice Blends - Most store-bought blends contain onion and/or garlic powder. You can play with the amounts or add other spices you like. I promise, you can’t mess this up. Here’s a simple blend to start with (great for chicken and pork):            

Mild Mexican Spice Blend

1 tsp ancho chile powder
1 tsp cumin
1⁄2 tsp coriander
1⁄2 tsp dried oregano

For Italian Recipes

15) Make Your Own Tomato Sauce:

  1. Sauté chopped leek tops (the green part) in olive oil
  2. Add dried herbs and/or chile flakes
  3. Add ½ cup red wine and reduce (optional)
  4. Then add 1 can tomato sauce and 1 can diced tomatoes
  5. Simmer until slightly thickened
  6. Turn off heat and add fresh basil and garlic-infused oil to taste

Tip: A low-FODMAP serving of canned tomatoes is 1/2 cup.

16) Replace Pasta With Polenta or Risotto: There are some great gluten-free pastas out there too! My favorites are Jovial and Trader Joe’s brand.

17) For Pizza: Buy or make a low-FODMAP crust and top it with your homemade sauce (or do a white pizza with béchamel sauce - see the third idea below)

Three of my favorite topping ideas:

  • Mozzarella, prosciutto, roasted eggplant, goat cheese
  • Mozzarella, ground turkey, sautéed spinach, feta
  • Mozzarella, parmesan, sliced scallops, topped with arugula when it comes out of the oven (great with béchamel sauce)

18) Replace Cream Sauce With Low-FODMAP Béchamel: Here’s my easy recipe, and you can scale it up:

Low-FODMAP Béchamel Recipe

  1. Heat 1 tbsp butter or oil in a small saucepan on medium-low
  2. Add 1 tbsp gluten-free flour blend (must be free of gums, such as this one) or rice flour and stir until combined, about 1 minute
  3. Add 1 cup lactose-free milk and raise heat to medium high
  4. Whisk constantly, breaking up any flour clumps until milk comes to a simmer and sauce thickens
  5. Remove from heat and season with salt and pepper plus any herbs and spices you want

Use it for:

  • Cream soups like chowder
  • Cream sauces like Alfredo
  • Creamed greens
  • White pizza
  • Any recipe that calls for béchamel

19) Replace Creamy Dressings: It’s crazy-easy to make your own with lactose-free plain yogurt or kefir - the amounts are flexible, you can’t mess this up. Here’s an example:

Blue Cheese Dressing Recipe
Tip: Make it a Ranch dressing by swapping the blue cheese for parmesan and adding fresh chives and/or scallions.

3⁄4 cup lactose-free yogurt
3 tbsp lactose-free milk, plus more as needed
2 tbsp lemon juice
1 tbsp nutritional yeast (optional)
1⁄4 tsp sea salt
Freshly ground black pepper to taste
1⁄3 cup (about 1 1⁄2 oz) crumbled blue cheese
2 scallion tops, finely chopped

Stir together all ingredients. Add extra milk if you want a thinner consistency.

20) Learn the Cheese Trick! 

Plenty of cheeses are low-FODMAP, but not every possible variety has been tested by Monash yet. Here’s how to tell if a cheese is low in lactose:

1) Check the ingredients: If added sugars or high-FOMDAP ingredients like honey or garlic (this is common in cheese products or flavored cheeses, not so much in natural cheese). If it’s got ingredients added, this trick doesn’t apply.

Natural cheese DOES include things like: milk (or pasteurized milk), salt, cultures, enzymes, and possibly preservatives or natural colors.

2) Look at the Nutrition Facts. Go to the “sugars” line (lactose, the FODMAP you want to avoid is a sugar). If it contains 0 grams sugar, the cheese is either lactose-free or so very low in lactose that only an extremely sensitive person would have issues (in the US, if the sugar totals < 0.5 gram, manufacturers can round down to zero)

And that's a wrap! 20 cool, creative, delicious ways to makeover your favorite recipes. You don't have to give up everything yummy to do the FODMAP Diet, so don't let fear of missing out on great food hold you back from a calm belly.

Don't forget to grab the FREE Test Food Tracker and get on your way to enjoying even more delicious meals!

 

What recipes are you going to makeover? Have questions? Leave a comment and let me help!

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25 Things I Wish I'd Known About the FODMAP Diet When I Started

25 Things I Wish I'd Known About the FODMAP Diet When I Started

If you're new to the FODMAP Diet, this post is a must-read! I asked my community what they wish someone had told them when they just got diagnosed with IBS and were trying to figure out FODMAP. It can feel totally overwhelming, lonely and confusing, but that ends now! Click through to get real-life advice from women who know what you're going through (and survived to tell about it!).

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If you're just starting out on the FODMAP Diet and feeling lost or overwhelmed, this blog post is dedicated to YOU.

I've been building the Calm Belly Kitchen Community for about a year and half, and it's full of wise, supportive, strong, funny people who've been in your shoes and lived to tell the tale.

I asked them this question: What's the one thing you wish someone had told you when you first started FODMAP?

What follows are their answers. I hope their words of wisdom feel like a big, comforting hug. Especially if you've been hopelessly searching for help with FODMAP and feeling even more confused and hopeless than when you started.

That confusion and overwhelm ends here! Everyone who contributed to this post knows what you're going through, and they've got the advice you need to hear right now.

It truly does get easier. But don't take my word for it...keep reading!

Psst >>> Are you ready to test FODMAPs and learn your unique IBS triggers (a.k.a. the Reintroduction Phase)? I've created a FREE Test Food Tracker to make it simple!

25 Things I Wish I'd Known About the FODMAP Diet

"First, don't freak out!!! It is not nearly as hard/restrictive as it may seem. Make a shopping list - try to find as much variety as you can at your local stores and check online too if thats an option - you don't want to get bored."
-Bethany

 

"Find groups to check out and join to make the research much easier."
-Barbara Ann

What this means for you: There are online groups for FODMAPers where you can get support and help. Sure I'm biased, but the Calm Belly Kitchen Facebook group is one of the best! Click here to join my email crew, and I'll send you a bonus cheat sheet and an invite to the Facebook group.

 

"It gets easier as time goes on."
-Vanyia

 

 

 

 

"Food is for nourishment....your body talks to you...listen. It may feel like a struggle at first, but eventually you'll find foods that you will love AND your body will love!"
-Melissa

 

"Readjust your thinking on eating unlimited fruits and vegetables. Many times they are triggers to digestive problems.  Watch portion sizes and carefully monitor which ones you eat.  Until you know your tolerance be careful eating fruit late in the day."
-Vicky

 

 

"I wish I had realized that portion size was so important during my elimination days. This has been one of the most important  things I have learned and has contributed greatly to my success."
-Joanetta

 

"Portion size is critical - I jumped right into the low FODMAP diet but I was clueless to the fact many low-FODMAP foods become high-FODMAP beyond a certain serving size. I also wish I had been told to purchase the Monash App ASAP as there is nothing as useful and it is worth every penny."
-Kat

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"It's not going to be a diet you can follow overnight. You will find some conflicting information, have to weed some of it out, and research more information. Try to find some Facebook groups. You will find others that are having similar experiences and will discover some good ideas. Take it one day at a time."
-Denise

"Take a deep breathe and clear your mind of all you just read. Then take it one baby step at a time and you will reach your goals."
-Tammy

"It seems completely hopeless and overwhelming at first. It feels like there's absolutely nothing you can eat. But none of this is true! You can eat so much better than you even did before!  Get the Monash app, join a support group, and you'll be feeling in control in no time."
-Ashley

 

"Meal prep is even more important than it used to be, and carry a snack because you can't just grab something if you're out and get hungry."
-Stacey

 

 

"You're not alone. And it does get easier  the longer you do it. So don't give up."
-Dawn

 

"Go easy on yourself."
-Ashley

"How to survive without garlic and bread."
-Petal

This blog post will help with that: Ultimate Guide to Flavor Without Onion & Garlic

"Without a doubt, the need to pay attention to quantities using the Monash app & the art of combining higher FODMAP foods with lower FODMAP foods (the bucket or threshold concept)."
-Laura
 

 

"Three things:  Take it easy, it does confuse you until you get used to the FODMAP groups and what foods are in them; stick at it as it takes some people a week or two to feel a bit better but can take others longer to feel the benefits; remember you are a unique individual and what is working for some not be for you.  Hang in there, it will be better soon."
-Sandra

"That it would get easier. I really had a hard time for months. It got better after I found you guys."
-Sheila

 

"You will be continuously surprised at how adaptable you are and how flavorful your food can STILL be when doing the Elimination Phase."
-Jessica

 

"Start by eliminating high-FODMAP foods. Meal planning is then modified for you personally once re-introductions [testing your tolerance levels for each FODMAP group] are complete. Listen to your body and go at your own pace.  Meal planning is essential for your continued successful health!"
-Donna

"When I began the FODMAP elimination I thought that I would never be able to eat these foods again.  what I've learned is that you eliminate FODMAPs for a short period of time, then slowly introduce them back into your diet to see which ones are definite triggers, and which ones are ok in small quantities."
-Lori

"That FODMAPs are water soluble."
-Krista

What this means for you: If you simmer onions, garlic or other high-FODMAP food in water or broth, the FODMAPs will soak into the liquid even if you remove the solid food. But you can flavor oil with onion or garlic because FODMAPs are NOT fat soluble.

 

 

"That there are many great foods in the world that I have been ignoring and can help me get healthier."
-Melissa

 

"Portion sizes are important, but a bigger issue is that you have to eat less overall in one sitting to let your body process food and give it time between meals. Thus, an eating schedule is beneficial."
-Florencia

"I wish I would have known about Julie, her Facebook page, and her blog. It would have made things a lot easier to have support."
-Lisa

[Aw thanks, Lisa!]

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"Don't be afraid to start.  You'll feel so much better."
-Katie

 

 

Don't forget to grab the FREE Test Food Tracker so you can stop policing every bite and start loving food again!