Free Webinar: Starting the Low-FODMAP Diet? What You Need to Know

I am thrilled to share that I will host an upcoming webinar, “Starting the Low-FODMAP Diet? What You Need to Know” on Sept. 8th for the New Hope Network NewHope360!

Delicious vegetables and herbs ingredients for tasty cooking around rustic wooden cutting board over dark vintage table top view. Healthy food or vegetarian eating concept. Background layout with free text space.

Paleo, vegan, gluten-free: These food tribes are popular enough that your average person knows what they entail. The low-FODMAP diet is less simple—and less of a permanent lifestyle than its contemporaries.

What foods are safe to eat? Which should be avoided? Who exactly should be giving this diet a try, and how long should they stick to it?

Get answers to these questions (and ask your own) during my free 30-minute expert webinar.

Register here

 Date: Thursday, September 8, 2016
Time: 11 a.m. PT / 12 p.m. MT / 2 p.m. ET

And as an added bonus … 

All Co-op bloggers who register for and attend the webinar will receive a free jar of Classic Almond Butter from Justin’s—one of my fave low-FODMAP treats.

Justin's Classic Almond Butter
Justin’s Classic Almond Butter

Established in 2004 in the home kitchen of health enthusiast Justin Gold, Justin’s supports an on-the-go lifestyle and strives to make a difference everywhere, basing its values on four fundamental pillars: Nourish, Nurture, Inspire and Educate.

Be sure to specify that you’re a Co-op blogger when you register. New Hope will follow up with you after the event to send some samples your way!

Once you register, you’ll receive the information you need to access the webinar in a separate email.   See you there!


Please SHARE this blog post if you know anyone that has painful symptoms of IBS and wants to learn more about the low-FODMAP diet! Thanks in advance!

Don’t forget to follow me on social media and sign up for my newsletter! Follow/like/comment on FacebookInstagramTwitter and Pinterest.

Looking for help on the low-FODMAP diet?  Ask me about my nutritional coaching services by contacting me here.

Be good to yourself and your gut!BEC_6825

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme

Spread the News! Low-FODMAP Book Signing in N. County San Diego

Dear Readers!  If you or someone you know has IBS and lives in San Diego or Southern California, please share the blog post about my upcoming book signing.  Thank you in advance!
Low-FODMAP Diet Cookbook Signing in San Diego for Those with Irritable Bowel Syndrome (IBS)
A new cookbook by Colleen Francioli includes over 300 gluten-free and low-FODMAP recipes, for symptom-free living from IBS
(Encinitas, CA) June 1, 2016 – Nutritionist and author Colleen Francioli will be signing copies of her book, The Everything® Low-FODMAP Diet Cookbook at the 2GOOD2B Bakery In Encinitas on June 5th, 2016 from 2pm to 3:30pm.  Her book is perfect for those looking to find relief from uncomfortable, painful or embarrassing symptoms of Irritable Bowel Syndrome (IBS) and Small Intestinal Bacterial Overgrowth (SIBO).
A Certified Nutritionist and founder of, Colleen provides over 300 low-FODMAP and gluten-free recipes plus the basics of the low-FODMAP diet, an elimination diet.  The Everything® Low-FODMAP Diet Cookbook is available for order now and published in May 2016 by F+W Media, one of the largest special interest publishers in the world.
Admission to the book signing is free but RSVPs are requested as refreshments will be provided.  Please RSVP here:
What exactly is the low-FODMAP diet and what are FODMAPs? Scientists have discovered that FODMAPs, a collection of short-chain carbohydrates (sugars and fibers) that are difficult to digest, are often the source of digestive issues and are now known to trigger symptoms of IBS and SIBO.  FODMAPs are found in many common foods like wheat (pasta, pizza, bread), milk, beans, apples, mushrooms, honey, agave, inulin and other vegetables, fruits, and sweeteners.
Following an elimination diet such as the low-FODMAP diet can be difficult, however the author drew on her own personal experience with IBS and what she learned from her fans of FODMAP Life to provide crowd-pleasing recipes and several tips for diet success.  “I once suffered from IBS with symptoms sometimes lasting for days, weeks or even months.  It affected so many aspects of my life until I found the low-FODMAP diet and began teaching others what I had learned” says Francioli.  “The low-FODMAP diet can be confusing but with my book, sufferers of IBS will quickly become acquainted with low-FODMAP foods and ingredients thus boosting their confidence and creativity to make satisfying meals, even if they lead a busy life.”
Book SigningMore than a cookbook, The Everything® Low-FODMAP Diet Cookbook includes a chapter dedicated to the basics of the diet, as well as advice and tips like how to read labels to find low- or high-FODMAPs, how to eat out on the diet, how to plan meals, and how to work in stress relief for a calm body and mind. Menu plans, low- and high-FODMAP food lists and diet resources can also be found in the appendices.  The recipes featured are flavorful and fun; some have been inspired by different cultures; most are very easy to make; and some are popular favorites re-created to be low-FODMAP.
Cookbook Signing Info:
When – Sunday, June 5, 2016 from 2:00 PM to 3:30 PM (PDT)
Where – 2Good2B Bakery – 204 North El Camino Real, Encinitas, CA 92024
The Everything® Low-FODMAP Diet Cookbook is available now from these booksellers: Amazon:, Barnes & Noble:, Indiebound: and Target: Publisher: F+W Media. Publish Date: May 6, 2016
# # #
About the Author
Colleen Francioli, CNC educates and coaches those with IBS, other functional gastrointestinal disorders (FGIDs) and food intolerances. She once suffered from IBS herself and has since found life balance with the low-FODMAP diet, an elimination diet developed in Australia, proven to help relieve symptoms of IBS.  Colleen started her to help others with IBS learn how to choose the right foods and stress relief instead of pharma drugs. Colleen is a trained photographer and sommelier. Her background includes working as a digital marketing strategist, mostly for clients in the health and wellness sectors.

FODMAP Life is Coming to Chicago

I am very pleased to announce that in just a couple weeks I will be presenting a class at the Gluten Free & Allergen Friendly Expo taking place in Schaumburg, IL, right outside of Chicago.  If you or someone you know has Irritable Bowel Syndrome (IBS) or Small Intestinal Bacterial Overgrowth (SIBO) please let them know about this expo and tell them about my class.


My class, “How to Use the Low-FODMAP Diet to Ease Symptoms of IBS” will take place on Saturday May 14th from 3-4p.m.  I will cover a wide variety of topics related to the low-FODMAP diet and share tips and advice to help you on your low-FODMAP journey to a healthier gut and better digestion.

Please purchase your tickets today by following this link:

Check all the AWESOME brands that will be in attendance – there are many, including some of my all-time favorites and some newbie brands/products:

Where is the expo? 

Schaumburg Convention Center
1551 Thoreau Drive North
Schaumburg, IL

When is the expo?

May 14 & 15, 2016, 10:00-4:00 pm

When is my class?

May 14th, 3-4p.m.

Thank you and please share this post with friends and family.  If you haven’t bought your copy of my book yet, The Everything® Low-FODMAP Diet Cookbook, purchase it from these booksellers and bring it to the class so I can sign a copy for you: Amazon:, Barnes & Noble:, Indiebound: and Target: Publisher: F+W Media.

I will have a limited amount of copies of my book on hand so buying online is preferred.  Thank you – I’m looking forward to meeting you on May 14th!

Don’t forget to follow me on social media and sign up for my newsletter! Follow/like/comment on FacebookInstagramTwitter and Pinterest.

Looking for help on the low-FODMAP diet?  Ask me about my nutritional coaching services by contacting me here.

Be good to yourself and your gut!BEC_6825

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme



My Weekend at the Gluten Free and Allergen Friendly Expo, San Diego

A couple weekends ago I had the honor of being a part of the official blogging team for the Gluten Free & Allergen Friendly Expo, in Del Mar, San Diego, CA.  It was a great event, with some familiar faces behind some of the brands that I love and new faces for brands I had yet to discover.

As you know on the low-FODMAP diet, reading labels on food products can take some time and we are very limited to the snacks we actually can eat.  With that said, I want to make a point that there are many whole foods that you CAN eat on the diet and those are certainly more important than getting your hands on some tasty snacks.  Ahhh but sometimes I know we all need something to fill in the gaps of hunger during the day or to make snacking more enjoyable.  That’s why I love being your detective and finding more foods for you to enjoy!  I also found some items that could be used for lunch or dinner so read on!

The Gluten Free & Allergen Friendly Expo in San Diego is a smaller-sized expo compared to Expo West which I will be attending this March, so I won’t have as many products to share now as I will from Expo West.  As expected I found many breads that had high-FODMAPs like inulin, honey or had more than one gum in the ingredients. Some people with IBS have no issues with something like xanthan gum but may when additional gums are present in the bread.  Pea protein can be an issue too and I write more about that later in the blog post.

Before I share my review of products from the show, I wanted to take you through some examples of ingredient labels for the brands I visited to give you a little bit of practice on how to be your own detective next time you shop!  High-FODMAP ingredients are highlighted in red and ingredients that may be problematic are highlighted in amber.  Anything with a ? means it’s probably OK to consume but the ingredient hasn’t been analyzed as of this writing:

Example of a wheat-free bread: Water, Mixed Wholegrain Flours (Sorghum Flour, Rice Flour, Corn Flour, Millet Flour, Teff Flour, Quinoa Flour(?), Amaranth Flour), Potato Flour(? not analyzed yet for FODMAP but may be suitable), Flaxseeds, Corn Starch, Tapioca Starch, Cellulose, Xanthan Gum, Guar Gum, Pea protein, Teff Seeds (? possibly OK), Red Quinoa Seeds, Chia Seeds, Sourdough (fermented Quinoa, Corn and Rice Flour), Psyllium Husk, Yeast, Salt, Inulin, Sugar, Canola Oil, Ascorbic Acid, Sodium Bicarbonate, Monocalcium Phosphate, Citric Acid (a mold inhibitor), Malic Acid (a mold inhibitor), Tartaric Acid (a mold inhibitor).  There are still many wheat-free breads that need to be fully analyzed for their FODMAP content and I hope to see more and more products evaluated by Monash University low FODMAP Certification program very soon.

Example of a pack of Cookies: Juice Concentrate (Grape, Apple, or Pear), White Rice Flour (could be an issue) , Expeller Pressed Vegetable Oil (Safflower Oil and/or Sunflower Oil), Light Buckwheat Flour, Date Paste, Millet Flour, Molasses, Crystallized Ginger (Ginger, Cane Sugar), Unsweetened Applesauce (Water, Apples), Natural Rice Dextrin(? made when rice starch is broken down by a common enzyme called amylase, acts as a preservative when combined with natural fruit juices. Used to retain moisture, softness and freshness), Ground Ginger, Baking Soda, Cinnamon, Xanthan Gum, Salt, Vanilla, Ground Nutmeg, Rosemary Extract.

My Favorites From the GFAF

Here were some of my favorites from the #GFAF show:


superseedz maple_5ozThese Maple Sugar & Sea Salt pumpkin seeds snack by SuperSeedz is made with low-FODMAP ingredients and would make a great snack or sprinkle them on a salad or on top of half a small sweet baked potato!  You could also mix these seeds with some macadamia nuts, or top them on salad, in soup or add them to your next recipe for gluten-free bread, pancakes or muffins!  These seeds are made with maple sugar which is mostly sucrose.


Freedom Foods Maple Crunch Cereal (Australia)

freedom cereal low fodmap“Tastes like a pancake breakfast, only crunchier.”  So true!  This is one of the most delicious gluten-free cereals ever!  I love having it with some almond milk.  It’s sweet but not overly sweet and I love how crunchy it is.  Ingredients: Gluten Free Flour Mix (76%) [Rice Flour, Whole Grain Sorghum Flour (21%), Corn (Maize) Flour] Cane Sugar, Psyllium Husk, Maple Syrup (2%), Canola Oil, Salt, Emulsifier (Sunflower Lecithin), Flavours. 

Glutenberg Beer! (Canada)

Thankfully on the low-FODMAP diet you can have beer, but please don’t go wild.  If you are serious enough about the diet, an occasional glass of wine (no dessert wine or sticky wine) or beer is OK if you really must have some.  Alcohol is an irritant to the gut so if you can hold off on alcohol for the entirety of the diet – that’s awesome!  If you are looking for a delicious brand of beer when you’re ready to kick back, Glutenberg is where it’s at (I mean the name is awesome right?  Sounds like one of my Jewish friends from back in New York).  This beer is especially awesome for celiacs or those with a gluten-sensitivity (like me).  They are the ONLY gluten-free beer brand that’s 100% gluten-free.  They use 100% gluten-free ingredients and their beer doesn’t contain a single trace of gluten (0.00 PPM).  “At the brewery, we are entirely devoted to the production of gluten-free beer. This means that not a single ingredient containing gluten enters the plant. What’s more, all of our beers are 0,00 PPM-tested by an independent lab. Finally, we conduct an ELISA test on each brew.”  I tried their Blonde and White varieties and liked both, especially the Blonde.  Here is where you can find them distributed in the U.S.




These Sugar Crisp cookies by Enjoy Life are also new to me.  While I did not have the chance to taste them I did check out the ingredients and they appear to be low in FODMAPs.  The only real item in question is the konjac flour (derived from tubers of the elephant yam; a soluble dietary fiber that is similar to pectin in structure and function) which has not been tested and analyzed yet by Monash University for its FODMAP content.  However, it is listed near the end of the label which means it is present in smaller quantities so I don’t see a huge issue there. Ingredients: Flour Mix (White Rice Flour, Millet Flour, Buckwheat Flour), Evaporated Cane Juice Crystals, Palm Oil, Brown Pure Cane Sugar, Natural Flavor, Salt, Vanilla, Sodium Acid Pyrophosphate (a white, water-soluble solid that serves as a buffering and chelating agent), Baking Soda, Xanthan Gum (can sometimes cause issues in those with IBS), Konjac Flour (listed as one of the last ingredients, so present in trace amounts), Rosemary Extract.


What Didn’t Make the Cut for Low-FODMAP But Might be Great for Graduates

The foods I am going to share here are more for graduates of the low-FODMAP diet – those of you who have successfully finished both phases of the diet and know which foods are your pesky triggers for IBS.  Here I will explain what I found so that you can be the judge and decide for yourself whether or not you want to give them a taste test.  I tried them all and did not have any issues, but we (all of us with IBS) are all different in the way we handle food.

tera's whey

tera's whey label










I checked out Tera’s Whey Goat Whey Protein, plain, unsweetened and had the chance to taste test and it was good, but not amazing.  It tastes exactly the way you may think – like mild goat milk.  Goat’s milk yogurt is low in FODMAPs but full cream goat milk is not.  This product does not contain any cow’s milk, but it does contain goat’s milk – goat whey protein concentrate and sunflower lecithin.  I would suggest this product if you need a protein powder option and you also know you do not malabsorb lactose.


View this post on Instagram

So this product might be potentially high in #fodmaps just because of the ingredient pea protein which had not yet been analyzed for its #FODMAP content – so we really have to wait to see what @monashuniversity reports back to us when they are able to analyze #peaprotein I really love this brand and I personally have not had any trouble with their Cheezy Mac or other products that use pea protein. You can always try a little and see how you do! With the #lowfodmapdiet I highly recommend not going crazy over what you can and cannot eat – everyone is different! If you really want something badly and it is not yet been analyzed, try a tiny bit and keep your food and symptom diary handy to report any symptoms or no symptoms ! Glutenfree #wheatfree #gfafexpo #gfafofficialblogger #gfaf #expowesthereicome #countdowntoexpowest @gfafexpo @daiyafoods #sandiego #delmar

A post shared by Colleen Francioli (@fodmaplife) on

Daiya (pronounced day-ya as I learned from the lovely ladies at the booth because this whole time I have been pronouncing it more like die-ya) is a great brand, especially for those who need to be dairy free or who are vegan.  What I have found in many dairy free or vegan products is pea protein, which is another ingredient I’d love to see tested and analyzed (soon please Monash!).  Pea protein is made from yellow split peas and found in protein shakes, bars and other food products.  An 1/8th cup of thawed peas (they are green per Monash) is moderate in FODMAPs, however yellow split peas are not on the Monash list, so a few things:

  • I do not know the FODMAP content of yellow split peas
  • I do not know the FODMAP content of pea protein – the yellow split peas go through some sort of processing to make the pea protein so I am not sure how that affects the FODMAP content
  • Pea protein is included in Daiya’s Cheezy Mac near the middle of the ingredient list but I am not sure exactly how much is used
  • Onion is listed on the ingredients list but it is the last ingredient which means it’s present in trace amounts (no issues here  -but remember I’ve already completed the diet and know my “FODMAP Threshold”)

I did enjoy their Cheezy Mac when I got home from the expo and it’s totally guy approved.  My husband said “even I like it” which goes a long way from someone who eats meat everyday.  I did not have any issues at all and I also had some fun with the noodles by adding in ground chicken meat that I seasoned and browned slightly in a pan.  Also I need to note that onion is listed allllll the way at the bottom of the list (which means it’s present in smaller quantities).  I personally have issues with raw onion or garlic but if cooked and I have them in small quantities, there’s no issue for me.  You may be different!  Decide for yourself if you’d like to try this product or consider having a little and see how you do.  Again – no issues at all here, just a huge smile after enjoying the gooey “cheez” and noodles!


Don’t forget to follow me on social media and sign up for my newsletter! Follow/like/comment on FacebookInstagramTwitter and Pinterest.

Looking for help on the low-FODMAP diet?  Ask me about my nutritional coaching services by contacting me here.

Be good to yourself and your gut!BEC_6825

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme


My Low-FODMAP Life at Expo West 2016

natural products expo west low fodmap

Natural Products Expo West (and Expo East) are like Christmas for me – no better yet – like Toys R’ Us.  Remember when you were a kid and your parents or grandparents, uncles, aunts – it didn’t matter which family member it was – they’d pull in to the parking lot of the toy store and  out you jumped, barely WAITING to go check out your favorite toys and you couldn’t WAIT to bring them home, rip open the box and try them?  That’s basically how I feel after attending these shows.  The sensation I get from opening samples or full-size products when I get home is similar to that new toy smell; I just love new natural, health(ier), non-GMO, organic, sustainable, fair trade, free-of products!  I especially love when I can find products that are free or low in FODMAPs.  There were several different products that I tried (I know my FODMAP threshold and what triggers my symptoms), but for this post I am only going to include those that are low in FODMAPs.

Here are some of my favorites from Expo West 2016 (here’s some facts in case you’re not familiar with the show):

Highlights from the Show


This tweet could be applied to so many things about #expolife!  I’ve been on both sides – working as a marketing and pr strategist, standing in a booth all three days, talking my face off, back hurting and starving.  Or I’ve spent my time at the show on behalf of my business, sprinting the show floor, zipping up escalators, trying to see as many booths as possible, not eating a real breakfast or lunch and starving but finally giving in to some samples here and there!

Here are a few products I found that appear to be low in FODMAPs based on their low-FODMAP ingredients.  I’ve included ingredients and links on where to buy.  I’ll also be sharing these on Pinterest.  Enjoy!

Safe Catch was definitely a highlight for me and I wish I knew about this brand when I was pregnant because they have a pretty meticulous protocol for testing every single fish for high levels of mercury.   They have the strictest mercury limits of any brand and their product Safe Catch Elite is the only tuna brand that passes Consumer Reports “Low Mercury” criteria for pregnant women and kids.

Safe Catch also tastes exceptional.  If you weren’t aware, most canned tuna companies pre-cook their tuna and use additives and fillers to put flavor back into the fish.  These brands will put the tuna on racks which drains out over 80% of the natural omega-3s and added benefits. In order to really appreciate Safe Catch, you would need to try it yourself.  When I had a taste test I thought it was like having freshly caught tuna, grilled and served to me.  Safe Catch doesn’t remove the delicious juices from the fish, so you get the full flavor of the fish and a nice dose of Omega 3s with every bite.  The way they do it is by using a unique cooking process called ‘Raw Packing’ where they take hand cut tuna steaks and pack them in the can, and cook in the can to retain 100% of the Omega-3s, natural vitamins and minerals.  They also don’t add any broth, oil, or water to their tuna. Safe Catch tuna is just cooked in its natural fish oils for a very fresh flavor!

What else is awesome about Safe Catch?

  1. Safe Catch is non-GMO and BPA free and dolphin safe
  2. Safe Catch tuna is traceable from catch to can and they only buy from captains whose fish come from managed and sustainable stocks
  3. Their limit for Safe Catch Elite Wild Tuna is ten times (10x) stricter than the FDA mercury action limit and their limit for Wild Albacore Tuna is three times (3x) stricter than the FDA mercury action limit
  4. If one fish doesn’t meet their purity standards they don’t buy it
  5. They don’t add any fillers or additives, unless where salt is noted, they don’t add anything except tuna.

I can’t see myself purchasing any other brand now other than Safe Catch.  If you want to make the most awesome tuna salad, tuna casserole, tuna tomato and bacon sandwich or tuna melt, go to this link for the Safe Catch store finder.

Rebel Fish had salmon in a pouch that you can microwave.  I tried the Maple Mesquite Smoked Sea Salt and thought it tasted very fresh and was delightfully flaky.  Yes this is farmed salmon but take a look at how they treat their fish: “Raised in pristine ocean waters, Rebel Fish salmon are isolated in a pure environment that nearly replicates the wild and is perfect for producing premium salmon, prized for its taste and delicate soft texture. Our salmon is nurtured throughout their natural growth cycle to ensure fish welfare and guaranteed high quality.”  Learn more here.

world of chia strawberry spread low fodmapWorld of Chia Strawberry Spread Standard – deliciously sweet strawberries roll off your tongue with this jam.  I liked the taste and consistency from the chia seeds.  I could see using this spread with lactose-free cream cheese on a bagel, or in stuffed gluten-free french toast or just as is on a gluten-free cracker.  Make sure you get the standard version, not the premium which is made with agave.  The standard is all-natural and does not contain pectin, artificial colors, flavorings, preservatives or additives.  No High Fructose Corn Syrup. Sweetened with cane sugar.  Purchase here.

I checked out Suzanne’s Specialties Rice Nectars and fruit spreads.  Their Rice Nectars are natural alternative sweeteners produced by steeping brown rice with special enzymes (koji) and then converting mashed grain into a smooth flavored, sweet liquid extract. The extract is then concentrated to create their Original Rice Nectar. Hand mashed blueberries, raspberries, or strawberries are added to create their Fruited Rice Nectars.

• no preservatives
• non-GMO
• no artificial flavors or colors
• fat-free
• gluten-free
• vegan

Suzanne’s Specialties Rice Nectar Fruit Spreads I learned are the first and only grain-based fruit spreads.  They make them by blending the highest quality fruit with their brown rice syrup. Rice Nectar Fruit Spreads are lighter than traditional jams and jellies.  Try these flavors: (not apricot as that’s a high-FODMAP fruit): Blueberry, Raspberry, andStrawberry. “They’re a delicious and healthy alternative for your children’s lunchboxes.”
• sweetened with Rice Nectar
• fat-free
• gluten-free
• low in calories
• no corn syrup
• no refined sugars

RP’s Pasta – Egg Linguini

I haven’t tried this pasta for myself but the ingredients check out as far as appearing to be low in FODMAPs.  What a delicious pasta this must be!  Ingredients: Brown rice flour, water, potato starch, tapioca starch, whole egg, xantham gum, salt, glucono-delta-lactone.

Boulder Brands

  • Glutino Big Pretzels – NEW – these are just like the harder pretzels you might’ve enjoyed growing up.  I still like the mini twists by Glutino the best, but if you’re into hard, super crunchy pretzels these are for you.  Ingredients: corn starch, rice flour, potato starch, corn dextrin, palm oil, salt, sugar, cellulose gum, cellulose powder, sunflower lecithin, yeast, sodium bicarbonate, sodium acid pyrophosphate.
  • Earth Balance Gluten Free Vegan Cheddar Mac & Cheese – If you’re looking for a nice vegan alternative to mac & cheese, this is a great product to have on hand when you don’t have time to make it yourself (like this recipe here – swap out lobster for vegan).  I tried this mac & cheese at the show and it was creamy, but not heavy and I loved the mild flavor!

NutFacts_GF_MacandCheeseearth balance vegan

Alpendough Snickerdoodle cookie dough – hands down the BEST cookie dough I’ve ever had and it’s VEGAN! They also have double chocolate and chocolate chip.  “Making gluten free and vegan cookie dough doesn’t mean that we are exempt from good taste and texture.”  It’s true – the taste and the texture was so good!  I think having a small amount of this dough raw is a perfect treat – but of course go ahead and make a batch of cookies too!  Here are the ingredients for snickerdoodle: Bob’s Red Mill gluten-free whole grain oat flour, organic evaporated cane juice, organic coconut oil, organic maple syrup, organic coconut milk, organic dark brown sugar (non-bone char), water, tapioca flour, less than 2% of: organic vanilla extract, baking soda, sea salt, xanthan gum, organic cinnamon, baking powder (aluminum-free)

Order their deliciousness online.  More on the company: Alpendough provides an opportunity for consumers to choose products that positively influence the world environmentally and ethically, while providing individuals who make educated food decisions and those with dietary restrictions to experience the joy and flavor of the best cookie dough, ever.

popart nori sesame popart rosemary truffle low fodmap

PopArt Popcorn – This is FUN and delicious popcorn that you’ve got to try!  Organic non-GMO corn, all-natural, gluten-free, no trans fats, no MSG, vegan friendly popcorn! These two flavors are my new best friends:

Nori Sesame Ingredients:Organic Non-GMO  Popcorn, High Oleic Safflower and/or Sunflower Oil, Sesame Flour, Sea Salt, Dried  Seaweed, Sugar Sesame Oil

Rosemary Truffle ingredients: Organic Non-GMO  Popcorn, High Oleic Safflower and/or Sunflower Oil,  Sea Salt, Rosemary, Black Summer Truffle, Aroma.

“At Pop Art Snacks, we thrive on inserting fun into the mundane. Much like Andy Warhol did for the Campbell’s Soup Can in the art world, we do for snack food. We take the traditional snack popcorn and elevate it into a savory ‘taste of art.’ ”  

Frito-Lay's new SunChips brand packaging includes the Center for Resource Solutions' Green-e designation identifying products supporting renewable energy. (PRNewsFoto/Frito-Lay) (Newscom TagID: prnphotos065095) [Photo via Newscom]

Wild Things – Dark chocolate raspberry skinny dipped almonds – delicious!  I loved the light coating of sweet raspberries and chocolate.  Such a satisfying treat to carry along in your bag to work, on the plane or anytime you need a snack. A low-FODMAP serving of almonds is 10, so please keep that in mind when snacking on these or any almonds. Ingredients: Almonds, dark chocolate, organic maple syrup, sea salt and raspberries!


kiwa plantain chipsDid you know that plantain chips are low in FODMAPs?  Get your hands on a bag of Kiwa Golden Plantain Chips.  A low-FODMAP serving is 10 chips.  Ingredients for this product: Plantains, non-hydrogenated palm oil, salt.

Other snacks I liked:

RW Garcia 3Seed Sweet Potato Crackers – made with stone ground yellow corn, sweet potato, sunflower or corn oil, flaxseed, black sesame seeds, chia seeds, sea salt, trace of lime.

3.5_merrybites_saltedbrownieHail Merry Salted Brownie Merry Bites -made with organic maple syrup, organic shredded coconut, dark cocoa*, almond flour, organic chocolate chips* (organic cane sugar, organic cocoa liquor, organic cocoa butter), organic virgin coconut oil, organic coconut sugar, organic Madagascar vanilla, Celtic sea salt.  *Fair Trade Certified by Fair Trade USA. 

seasnax lime low fodmapSeaSnax Big Grab & Go Lime – made with harvested organic seaweed, add organic extra virgin olive oil, a pinch of sea salt and zesty lime.

Make Your Own Tempeh?  Say What?

Joy DuPuis: Co-founder of TempehSure a.k.a. “The Foodie” turns tempeh recipes into beautiful works of art.

TempehSure™ –  for those of you who love tempeh and appreciate it as a delicious protein source (whether you are vegan, or not), you need to learn about TempehSure, a DIY plant-based protein system that allows you to make tempeh in your own kitchen.   While I was near the Daiya booth chatting with a few well-knowns in the vegan world like vegan educator and chef extraordinaire Mimi Clark and teacher/naturalist/hippie and founder of Tofurky Seth Tibbott, I also had the chance to meet John Silva of the TempehSure team.  He shared oodles of information all about their new kickstarter and how the TempehSure device helps people make tempeh from a variety of legumes such as soy beans, chickpeas, lentils, etc.  He was saying how making your own tempeh is also another way to ensure (hence the “sure” of the brand name) you know exactly what’s going into your tempeh.  Maybe you’re trying to avoid soy?  If so, you can enjoy your tempeh without it.  TempehSure provides a trusted source for pre-portioned starter culture, bean blends and their dual-stage Protein Pod that seamlessly incubates and pasteurizes tempeh at the touch of a button from your smartphone (yes, there’s an app for that!).  The Protein Pod makes 1.5 pounds of tempeh, great for those wanting to tinker around at home.  The Protein Pod is also great for chefs who want to try and make small batches first to see how they like the device, or they can buy the larger unit, the Protein Pod Plus and make up to 3 pounds of tempeh at a time.  I’m sold, and I want to make my own tempeh stat!

Try Some Probiotics

You can read a story I wrote about probiotics for which will be published soon (i’ll come back and share the link here).  There were several probiotic supplements, digestive aids and other food products that incorporated probiotics.  My story also includes commentary from a talk by Dr. Mark Davis, ND, titled “Probiotics: Delivering a Good Gut Feeling” which focused on probiotics, the differences between the many strains and why they’re beneficial for our digestive system.

Check out more products from Expo West by going to my Instagram feed here.


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Looking for help on the low-FODMAP diet?  Ask me about my nutritional coaching services by contacting me here.

Be good to yourself and your gut!BEC_6825

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme

Come with Me to the Gluten Free and Allergen Friendly Expo in San Diego!

I am happy to announce that I’ll be on the San Diego, CA team for the Gluten Free and Allergen Friendly Expo (GFAF)!  For someone who loves to spend extra time in the grocery store reading labels and checking out new products, you could just say that expos such as the GFAF really excite me.  I’ll be attending Expo West again this year in March, but until then you can find me at the GFAF looking for some new gluten-free products made with ingredients that are low in FODMAPs.

If you are in the Southern California area and would like to attend the GFAF, you may BUY TICKETS HERE and you will definitely have to send me a message so we can meet.  Don’t forget to share your social media links with me too.  You can also try to WIN tickets via my giveaway on Facebook and Instagram on January 28th!

gfafSo what is the GFAF all about?  The expo is a combination of exhibitor booths and educational classes related to gluten-free and allergen-friendly living.  All foods are gluten-free, plus, each exhibitor booth will be labeled with an allergen card, helping you understand which common allergens may or may not be contained in the products and samples.  Vendors will also include companies with health & beauty items, vitamins & supplements and other services for a gluten-free and allergen-friendly lifestyle.  Several brands will be exhibiting including the big guns in gluten-free foods like Glutino, Udi’s, Enjoy Life, Daiya, Van’s and Earth Balance.

Another great aspect to the show is the coupons and samples given out by vendors – you will be given a reusable bag to carry a few items back home with you (and they do encourage filling your bags up)!  If you are going to grab a sample it’s always nice to talk to the exhibitors and ask questions.  If you can’t stop to say hi, be sure to say thanks!  I’ve found that by taking the time to ask questions I learn more about the food products than can be expressed on the label or packaging.  When I have the time, I also love learning the origin to the brand’s story.

One of my favorite 100% gluten-free restaurants will be there, 2Good2B Bakery and Cafe.  I am lucky to live close by to Diane Benedeck’s establishment in Encinitas, CA and I can’t say enough about her menu.  Whether it’s breakfast, lunch, dinner, baked breads or sweet treats you need, she’s got it.  I can’t find many places that are 100% gluten-free (there are only two that I know of in San Diego!).  Diane once suffered from fibromyalgia, pain, a defective thyroid (Hashimotos, like me) and fatigued adrenals but has since turned her life around omitting gluten, corn and soy from her diet.  You can learn more about Diane here and 2Good2B here.

gluten free allergen friendly expo san diego

“How can I win tickets?”  Simply go to my Facebook and Instagram page on January 28th for details and please share this blog post with friends!

Some things to consider if you plan on attending:

  • The San Diego GFAF will be held on February 20-21, from 10am-4pm
  • Parking is $10, cash only
  • You will receive a free reusable bag to hold your goodies from the expo
  • If you need to bring a stroller the expo asks that you only bring a single stroller
  • If you or your guest are in a wheelchair, you may be more comfortable on Sunday since the aisles are less crowded
  • You may purchase items while at the show but know that some vendors take credit cards, and some only cash
  • All classes are included with your entry ticket.  Take a look at the classes offered


Del Mar Fairgrounds-Wyland Center
2260 Jimmy Durante Blvd.
Del Mar, CA 92014-2216

If you’re planning on going to the expo please contact me and share your social media links with me so we can connect during the show!


Don’t forget to follow me on social media and sign up for my newsletter! Follow/like/comment on FacebookInstagramTwitter and Pinterest.

Be good to yourself and your gut!

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme