Elimination Phase

10 Ways to Beat Bloat (Besides the FODMAP Diet)

Learn 10 ways to deal with bloating besides eating a low FODMAP Diet. Bloating is one of the most common IBS symptoms, but there's a lot you can do to prevent it, and most of these tips are super easy! Click through to get the strategies!

Pin It!

Dealing with IBS symptoms often requires a mixed bag of strategies. This is definitely true when it comes to bloating.

This video blog is part 3 in my series on dealing with IBS symptoms, and it's likely the one you've been waiting for!

Catch up on the series here:

When I polled the CBK Facebook group, 45% of you named bloating as your most common IBS symptom (24% said diarrhea while 18% said constipation). 

Avoiding your personal FODMAP trigger foods can make a huge difference in beating the bloat, but there are plenty of other strategies to add to your bag of tricks!

10 Ways to Beat Bloat (Besides the FODMAP Diet) 

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.

#1 Quit carbonation
Even seltzer and sparkling water (sorry La Croix lovers!) can puff up your belly.

#2 Eat till you’re satisfied, but not stuffed
Getting in the habit of eating smaller meals more frequently helps with bloat and other IBS symptoms too.

#3 Don’t use straws or chug bevvies
In both cases you’re likely bringing excess air into your digestive track, which distends your midsection.

#4 Go easy on gum
Same as above: more chewing equals more air to strain your belly.

#5 Increase fiber intake slowly
Too much fiber when your body isn’t used to it often has the opposite effect you’re hoping for: constipation and bloating.

#6 Eat cooked veggies
Cooked is easier for sensitive bodies to digest than raw. 

#7 Eat fruit earlier in the day
This tip has helped so many of my clients beat afternoon bloat! Fresh fruit - even low-FODMAP choices - are easier to digest when your body is starting fresh in the AM.

#8 Take your time chewing
Not only will slowing down reduce excess air, it helps put your body in a relaxed state so stress doesn’t interfere with your digestion.

#9 Be mindful of salt intake
Cut down on processed and prepared foods, which tend to have loads more salt than homemade. Salt causes water retention.

#10 Stay hydrated
If you’re not getting enough fluids, your body holds onto the water it has and your clothes feel tighter.

Tell me, was this series on dealing with symptoms helpful? What topics would you like me to cover on future episodes of Calm Belly TV? Let me know in the comments!

Psst! >>> CBTV happens every Wednesday LIVE on the Calm Belly Kitchen Facebook page!

How To Deal with IBS-D (Try these 4 strategies in this order!)

Learn 4 strategies to help when diarrhea is your main symptom (IBS-D). These tips go in order from adjustments to the low FODMAP diet to exploring new options like the Specific Carbohydrate Diet. You'll also learn the specific type of fiber that's most helpful for IBS-D. Click through to get the strategies!

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!

This post contains affiliate links.

How to Take Control of IBS with the FODMAP Diet

How to Take Control of IBS with the FODMAP Diet

Get a full overview of how the FODMAP Diet works to manage IBS, so you can minimize your digestive symptoms and love your life! Learn the biggest FODMAP myth and the two things that lead people to quit too soon. Click through to read more and sign up for my FREE 10-day email program to get started fast.

Sharing is caring...Pin it!

Today I'm bringing you Part 1 in a series to help you take control of IBS in 2017. We're starting with an overview of what the FODMAP diet is really for and how it improves your life.

In Part 2, we're going to talk about how you can make any recipe - well not ANY recipe, that would be a little crazy - but make SO MANY of your favorite recipes low-FODMAP using my tips, strategies, and substitutions.

Finally, I'm going to show you how to use portion control to make the FODMAP diet work. You hear so often that eating the correct portion sizes is really important, but how does that actually look in your life and in your daily menu plan?

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!

Are you totally new to the FODMAP Diet? Read my post What are FODMAPs? The Non-Techy Guide for Regular Chicks

Ready to do this? Watch the video below!

If you prefer text, then keep reading for a full transcript of the video. (Watch if you can, it's more fun. But I'm all about options!)              

How to Take Control of IBS with the FODMAP Diet

Video Transcript:

Over the next few days, I'm going to be giving you some new resources to help you get started on the FODMAP diet no matter where you are now. Maybe you've been trying for awhile, and it never quite came together for you. I want you to forget all that...we're going to get rid of all that confusion and overwhelm and you'll get it done so you're confident about what to eat to have a calm belly.

If you're new to me, I'm Julie O'Hara, a health coach who specializes in helping women manage IBS using the FODMAP diet. It's all about managing IBS with delicious food and NOT deprivation.

I'm also a nutrition writer whose work has been published in Prevention, Shape and Clean Eating magazine among others. Through my website, I offer one-on-one and group coaching programs to help you get through every phase of the FODMAP diet and apply it to your real life.

By the way, my group coaching program to help you do the first part, the hardest part, of the FODMAP diet - the Elimination Phase - is starting up in just a couple of weeks. It's called Flat Belly Kitchen. Keep your eyes open because it's coming soon!

A FODMAP Myth

Okay, back to today's topic. We're going to talk about the big picture of the FODMAP diet. First I need to start by busting a huge myth: that you have to deprive yourself of food for life, that the FODMAP diet is all about a life of taking food away. That's really not the case! 

This diet starts with the Elimination Phase, and that's when you take away high-FODMAP food. So yes, you do have to take away food for a set period of time BUT IT’S NOT FOREVER. 

The whole purpose of the Elimination Phase is to see if FODMAPs are actually causing your problems. So if you take them away and you start to feel a whole lot better, you know that you're sensitive to FODMAPs. 

In doing this diet myself and working with clients, I’ve found two main areas where people really get tripped up when they're first starting out. Sometimes it's enough to make you just quit or spend months and months in a holding pattern - I call it “elimination phase limbo."

You're sort of cutting out food, but not all the time and it just goes on and on and on. And you never feel like you've actually done it right, and you feel like you can't move forward.  

Two Things to Avoid When You're Starting FODMAP

The first thing that seems to trip people up is having a really hard time mourning the food that they have to give up. It feels really unfair. I’ve been in your shoes. It can be paralyzing, and I know exactly what you're going through. 

This is really the main thing that kept me from fully diving into the FODMAP diet for months and months. Granted, to give myself a little credit it takes time to actually learn the foods that you're supposed to eat and not eat, and the portion sizes, and how to change recipes.

I studied all that, but then I would think of these excuses...like it was summertime, and I can't possibly give up fresh peaches and figs and plums and nectarines...I used to eat that stuff constantly and I loved it so that was my first excuse.

Then it was my birthday, and there's no way I was going to NOT go out to eat at my favorite Italian restaurant or make a cake. And then it was the holidays, and on and on and on...

Months went by before I fully did the Elimination Phase because I just didn't want to give up the food I love. I absolutely love to eat, so I finally used my knowledge about food to get over these excuses. I was a food writer and recipe developer after all!

I also used my taste buds, and I started changing the recipes that I loved, and changing all my favorite things to make them low-FODMAP. Soon, I realized that this food wasn't bad. Low-FODMAP food could actually be delicious and drool-worthy - yes, I said drool-worthy - I wanted my meals to be that good, and they absolutely can be.

You don't have to have super-professional cooking skills or chef's knowledge to adapt your recipes to make them low-FODMAP. But that's coming in the next the next training in this series.

Once I actually figured out that I could make low-FODMAP food that I loved and was happy to cook for myself and for my husband, I managed to do the Elimination Phase. In the end, I wondered what took me so long.

The Power of Portion Control

Now the other thing that really trips people up with the Elimination Phase is figuring out this whole portion control thing. The way to do that is to really dive into the Monash FODMAP app. If you don't have that app already, you have to download it! It's just so essential and so reliable. This is the university that's done all the research on the FODMAP diet and they test foods continuously and update their app. 

Click into different foods and see what the low-FODMAP portion sizes are. If there's an upper limit serving amount - that’s where a low-FODMAP food becomes high-FODMAP if you eat enough of it. It may seem complicated at first, but once you start familiarizing yourself with it you'll see how it works.

I have a free training coming up soon where I'm going to help you actually apply this to your real life.

You'll get worksheets and menu templates so you can actually see what this looks like in a day of eating and how to balance out all these portions. So yes, it can seem a little bit crazy but it doesn't have to trip you up and stop you from actually starting the Elimination Phase.

Moving on to Phase 2: Reintroduction

Now that you're done with the Elimination Phase it's time to actually start bringing food back and that's what we call the Reintroduction Phase. You reintroduce high-FODMAP foods from each individual FODMAP group. You bring them back one by one to see how you react to them. What you're trying to find out is the foods that actually trigger your symptoms. 

Now, here's the thing that’s so important to remember: it might not be all of them!

You might be able to eat modest amounts of garlic and onion, and it's not something you'll have to give up for life. But you never know this until you go through the testing process. That's why it's so crucial. Every client I've ever worked with has found something out during the testing process that has surprised them.

I guarantee, you might think you know what you're sensitive to, but you don't know for sure until you test it in a very organized, systematic way. That's the Reintroduction Phase. 

The Real-Life Phase

After that...well what happens after that? You've collected all this information, you've learned about your body's unique tolerances and trigger foods and portion sizes and all your needs, but how does that actually let you go live a life where you can eat like a normal person? That’s really what we want right? To not have IBS symptoms. 

This is what I call the real-life phase. It's part of the Calm Belly Method, and as far as I know, I am the only person who teaches this. I’m definitely the only health coach in the Northern Hemisphere who specializes in FODMAP! 

Here's how it works: I show you how to actually take the data you've gathered and see not just what test foods (you only need to test 9 foods in the Reintroduction Phase) you can eat, but how to relate it to ALL the high-FODMAP foods.

I also show you how to figure out the portion sizes that are likely to work for you, and figure out how to put it together in your day-to-day life. That’s getting ahead of ourselves, but now you know the big picture:

At the end of this whole learning process you've figured out a unique eating style that works just for you where you can keep your symptoms under control and still eat food you love.

You have balance, you can still go to restaurants and travel and know what to expect. You know where you can indulge and where you should cut back. That is how the FODMAP Diet can really improve your life. 

Okay guys, remember it doesn't matter what you've struggled with in the past. Even if you fell off the wagon, or you just didn't quite make it work, this is the time for a fresh start! 

Take Action

Your action step for today is to dig into that Monash app and start making a list of the foods you CAN eat. Make a list of everything that you actually like that you can imagine incorporating into your diet and dream up new ways to use it. 

Your other action step - and this is gonna be fun - is to have in the back of your mind or written down somewhere two or three of your favorite recipes that you think you can't eat anymore.

In a few days, I'm going to show how you can make your favorite recipes low-FODMAP. I love a recipe makeover, and I think we're going to be able to bring at least one of your favorite recipes back into your life with some of these strategies!

Don't forget to grab the FREE Test Food Tracker and get on your way to loving food again!

Alright guys, that's it for today. I will talk to you soon!

What do you think? What do you still have questions about? Leave a comment and let me know!

Low-FODMAP Thumbprint Cookie Recipe

Low-FODMAP Thumbprint Cookie Recipe (gluten free, egg free)

These sweet little cookies are low FODMAP, gluten free, egg free and only call for 5 ingredients! They're ridiculously easy - what more could you want. The star ingredient is almond meal which keeps the cookies soft and tender. They're also low in sugar so you can enjoy a treat and stay healthy! Click through to get the 5 ingredient recipe.

Pin it!

I love making Christmas cookies, and there's no need to give 'em up just because you're following a special diet. 

But these cookies aren't just low-FODMAP. They're better for you health-wise too. Here are all the reasons why you should add them to your cookie tray:

  • They're incredibly easy - Just 5 ingredients (plus salt!)
  • They're made with nutrient-packed almond meal, not flour
  • They're low in sugar 
  • They're low-FODMAP, gluten-free and egg-free
  • They stay soft and tender for a few days (thanks to that almond meal), but they also freeze great

Convinced? Sure you are...on to the recipe!

>>> Psst! New to FODMAP? Click here to get started with the FREE 7-Day FODMAP Jumpstart so you can relieve IBS fast!

Low-FODMAP Almond Thumbprint Cookies (gluten free, egg free)

Adapted from this recipe by King Arthur Flour. 
A low-FODMAP serving of almonds is 12 grams, and the whole recipe uses 96 grams. King Arthur makes a super-fine almond flour, and if you use that the cookies will have a shortbread-like texture. Since I had almond meal on hand - and it's easier to find - that's what I used and it works great.

Makes 12 cookies - Recipe may be doubled
(1 serving=1 cookie)

INGREDIENTS

1 cup (96 grams) almond flour
3 1/2 tbsp  (49 g) unsalted butter, at room temp
3 tbsp (25 g) powdered sugar
1/4 tsp sea salt
1/2 tsp vanilla extract
4 tsp strawberry jam

INSTRUCTIONS

1. Preheat oven to 350°F. Line a baking sheet with parchment paper.

2. Add add all ingredients except jam to the bowl of an electric mixer and mix on medium speed until a cohesive dough forms (or mix by hand).

3. Scoop heaping teaspoons of dough and roll into 1 1/4-inch balls. Arrange on prepared baking sheet about 1 1/2 to 2-inches apart.

4. Use your thumb to make an indentation in the center of each ball of dough. Fill with 1/4 tsp jam (overfilling cookies will cause jam to boil over in the oven).

5. Bake 9 to 12 minutes, or until the edges of the cookies feel just set. Cookies will not brown much.

6. Remove the cookies from the oven and cool them on the pan for 10 minutes. Transfer them to a rack to cool completely before serving. Cookies keep at room temperature for 3 days or in the freezer for 3 weeks; defrost at room temp.

Want more EASY holiday treats? Check these out!

Orange-Pecan Cookies (low-FODMAP, gluten-free)

Fudgy One-Bowl Brownies (low-FODMAP, gluten-free)