The low Fodmap diet for irritable bowel syndrome can seem a little boring once you have removed garlic and onion for the elimination stage of the diet, but it doesn’t have to be like that. Other ways to include their flavour exist. Watch my video to find out about them and also to learn how to test for your tolerance levels of garlic and onion. Transcription Welcome to your weekly video. Today I want to talk about garlic and onions. Both of them have fructans in them, and so are high FODMAP. But it doesn't mean that we have to do without the flavor of garlic and onions. In fact, garlic and onions are soluble in liquids, but they're not soluble in oil. So, don't get fooled into thinking you can throw a clove of garlic into a soup or a stew, and then pull it out, and you'll be fine. The FODMAPs have actually leeched out into the water, or the liquid. So, you can't do that. But you can do that if you're making something like a stir fry. You can heat up your oil, put your garlic … [Read more...] about Getting the Garlic and Onion Flavour and How to Test for Them
Why it’s not possible to walk for longer than 15 minutes
The low Fodmap diet for irritable bowel syndrome is complex. You have to shift your way of thinking and let go of your past beliefs about your food triggers. This is difficult and you will meet with resistance from yourself because your brain has a comfort zone that it prefers to stay inside. So, then come the excuses as to why now is not the right time to do this diet or make any change for the better. Watch my video to hear about the strangest excuse I have ever heard for not going for a walk longer than 15 minutes. Transcription Today I want to talk to you about excuses. We all make excuses every day about all sorts of things. But the destructive ones are the excuses we make so that we don't have to take action to actually improve our IBS and our situation in life. Yesterday, I had a phone call with a client and I asked about how she was getting on with exercise because it was the week in the program focused on exercise. And she said that she couldn't go outside the area … [Read more...] about Why it’s not possible to walk for longer than 15 minutes
Lentils & Legumes on the Low Fodmap Diet
Lentils and legumes are an important source of protein, especially for vegetarians. However, we should all include the permitted amounts of these because they are also a great source of prebiotics, which are necessary to regulate the gut bacteria. Unfortunately, the vast majority are high Fodmap, but in this video, I discuss a couple of them that are low Fodmap in certain amounts. Transcription of Lentils & Legumes on the Low Fodmap Diet Today I want to talk a little bit about the legumes and pulses that you can eat on the Low FODMAP Diet. We can't eat a lot, but for the vegetarians among us, it's really important that we can have some of these because they're a great source of protein and fiber. We can have quarter of a cup of canned chickpeas. They do have to be canned because in the process of the canning, many of the FODMAPs - the FODMAPS, by the way, in chickpeas are the galacto-oligosaccharides - and many of those come out into the liquid. If you drain and wash the … [Read more...] about Lentils & Legumes on the Low Fodmap Diet
Medication & Supplements on the Low Fodmap Diet
Those with IBS often take a whole raft of medication and supplements in their efforts to feel better. However, this can sometimes be counter-productive and make matters worse. It’s very important to understand everything that goes into your gut and to do your own research into the ingredients of everything that you consume. Watch my video to learn more. Transcription of Medication & Supplements on the Low Fodmap Diet Those on the low Fodmap diet sometimes forget that everything that is swallowed affects your gut, and that includes medication and supplements. Some medication like insulin for diabetics or high blood pressure pills are lifesaving and can’t be stopped. But that medication may contain high Fodmap inactive ingredients so do have a chat with your doctor and ask about all the ingredients in the medicine you are taking and not just the active ones. It could be possible to make a change if it is found that a certain medication is exacerbating your gastrointestinal … [Read more...] about Medication & Supplements on the Low Fodmap Diet
How is IBS diagnosed?
Let’s take a step back to the beginning and actually look at how IBS is diagnosed. Unfortunately, there is still no one test that will tell you if you have irritable bowel syndrome - it is more complex than that. Nothing can be found that is physiologically wrong – no inflammation, no makers in blood tests, nothing shows up in a colonoscopy or scan. Watch my video to learn about the process that a health practitioner will follow before giving you a diagnosis of IBS. Transcription of "How is IBS Diagnosed?" Today I want to talk to you about how IBS is diagnosed. First of all, the symptoms are bloating, pain, discomfort, a change in frequency or in appearance of your stools, mucus - when you go to the toilet, as part of the passage of mucus, incomplete evacuation - that feeling that you haven't quite finished on the toilet. Those are all symptoms of IBS. If you had any other symptoms like bleeding or maybe anemia, unexpected weight loss, and maybe if you've got a history of cancer of … [Read more...] about How is IBS diagnosed?
Mistakes on the Low Fodmap Diet
The low Fodmap diet for irritable bowel syndrome is complex, and you could inadvertently be making mistakes that are sabotaging your efforts to get symptom free. There are many different possibilities, but I have isolated a few that I see again and again with my clients. Watch my video to find out what they are. Transcription of Mistakes on the Low Fodmap Diet Today, I want to talk to you about a few mistakes that you might be making with the low FODMAP diet. I know a lot of you are on the diet and you're not necessarily having 100% success, so I thought I'd just go through a list of things that I see with my clients that could be going wrong for you. We're starting off with inulin. Inulin can be found in several yogurts so you do have to look out for that. It's high FODMAP. It's not only in yogurts but it also can be in stevia, which is a low Fodmap sweetener. It can contain inulin as an ingredient - and that would make it high FODMAP. So check out your stevia if that's what you … [Read more...] about Mistakes on the Low Fodmap Diet
