Rice Milk Gets the Low-FODMAP Green Light from Monash!

rice milk low fodmapThere’s been a lot of back and forth about rice milk and whether or not it’s low or high in FODMAPs. Monash University had warned us in August of 2015 and in earlier reports that rice milk had an overall rating of HIGH when consumed at a 1/4 or 1/2 cup. I am happy to share with you that rice milk has definitely received the green light to be low in FODMAPs.

Stick to a low-FODMAP serving of 200ml, otherwise high quantities could mean high amounts of the FODMAP fructans (the “O” in FODMAP, Oligosaccharides)

doctor jane muir monash universityDr. Jane Muir, Head of Translational Nutrition Science in the Department of Gastroenterology, Central Clinical School, Monash University and her team have conducted some further testing and analyzing and reported on Sunday that rice milk is LOW in FODMAPs. That’s great news for vegans, vegetarians and anyone that enjoys non-dairy milk.

Here’s a snippet from their blog post: “We have now reviewed the rating for rice milk and will be modifying this accordingly. We have given a safe (low level green rating) for 200 ml of rice milk per sitting. The results for the Australian, UK and US will be in the app very soon. We apologize for any confusion this may have caused – but this is science in action! and part of the ongoing research and refinement of the Monash University Low FODMAP diet. Be careful: There are still some fructans present in some rice milks and therefore we do not recommend very high quantities of rice milk in one sitting.” You can take a look at the full post here.

And since we are on the topic, here are other non-dairy milk options for you that are low in FODMAPs, with low-FODMAP servings:

  • Almond milk (1 cup)
  • Coconut milk, canned (1/2 cup)
  • Coconut (UHT-ultra high temperature) (1/2 cup) (150 ml, moderate in FODMAPs)
  • Oat milk (1/8 cup)
  • Hemp milk (1 cup)
  • Soy milk (soy protein 1 cup)
  • Soya milk unsweetened (hulled soya beans) (1/4 cup) (1/2 cup moderate in FODMAPs)*contains moderate amounts of Oligos-GOS. Limit intake

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
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Eat with Confidence – Try this Low-FODMAP E-Course!

So you’ve just come back from the doctor, and he/she suggested you go on the low-FODMAP diet.  Yeah, low-FODMAP what?!?  I know how you feel and what you’re thinking right now because I too was there before.  Uncomfortable, low energy, a distended belly, constipation (maybe it’s diarrhea and/or constipation for you), abdominal pain, and most of the time I had no desire to do much of anything.  IBS was like the evil monster lurking in the closet, always there and sometimes too scary to handle.

However, now there’s no ugly monster.

Yes maybe sometimes my IBS comes back, but it’s not scary and I can handle it.  It’s all because I found the low-FODMAP diet and really paid attention to FODMAPs, to my body and to giving myself what I needed – stress relief included.   I did it all on my own without a support system, and with additional training in nutrition.  However, you don’t have do this whole FODMAP thing alone and you don’t need to formally study nutrition, but you can learn more about the diet, more about food, and cooking really good dishes for yourself.  The road you can consider taking is a new course (no pun intended), called The Everything Low-FODMAP™ E-Course.

Before I go on, I want to be totally transparent.  This course is developed by two ladies I call my friends.  We have low-FODMAP books under the same publisher and series and have been working together to help people like yourself to have a happier gut and we just really want to get the word out about the low-FODMAP diet.

bolen bradleyThe two ladies I am speaking of are sisters Dr. Barbara Bolen and Kathleen Bradley, CPC.  Dr. Bolen has been working with IBS clients for some time now and is also the IBS expert on About.com.  Kathleen has dealt with IBS herself and they both really care about making you empowered.  

More About the Course

The Everything Low-FODMAP™ E-Course includes a series of self-paced classes, where you will learn all about how to successfully use the diet by listening to informative, easy-to-follow podcasts. You will be able to download helpful handouts, cheat sheets, low-FODMAP recipes to help you to achieve success on the diet.  Also, as a student in the Everything Low-FODMAP™ E-Course, you will be invited to participate in a private Facebook group – a comfortable place for you to get questions answered and to share and benefit from diet tips and recipes. Like I mentioned before, you will not be following this diet all alone!

The course only costs $57REGISTER HERE

Low-FODMAP-Ecourse-2-Week-Header-1

Just follow this link to learn more about the course, if it is for you, and if so, sign up!

Also, the first 10 people to sign up for the course will receive a free copy of each of our books.  That’s 450 recipes, plus information on the science behind the diet, the phases of the diet, tips and advice, how to read labels, menu plans and low- and high-FODMAP lists plus much more.  Consider these books and the E-course your tickets to a possible life without gut-wrenching symptoms and a brighter future where you look forward to getting dressed up and eating with confidence (and I really mean that!).

Colleen Post 3 (1)

Here are links to the books on Amazon for your reference:

Good luck!

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 counseling services by contacting me here.

Be good to yourself and your gut!BEC_6825

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme

New Low-FODMAP Updates from Monash University!

When Monash University tests and analyzes new foods, I get a little excited.  OK like really excited.  I nerd out and start to think of all the new dishes or snacks I could create and I think of all the times FODMAP Life fans have asked me “is cider vinegar high in FODMAPs?”  Thankfully now we have a definite answer and you CAN have cider vinegar!  (see serving size listed below for apple cider vinegar with a few other new foods).  This is great because there are some really good recipes for drinks using apple cider vinegar that I find can help with IBS.

If you have not seen the updates yet on your app, you will soon.  In case you are new to my blog and new to the low-FODMAP diet, Monash University research on FODMAPs is your go-to when it comes to which foods are low or high in FODMAPs.  It’s the only source I use.  Why?  Because they actually test and analyze the foods.  When you purchase their app, you help to fund the research that allows all of us to enjoy a longer list of low-FODMAP foods!  Here’s a link to the app: http://www.med.monash.edu.au/cecs/gastro/fodmap/iphone-app.html
monash university updatesHere’s a message from Monash on the new update:

“With our app’s new feature allowing your device to update automatically when we release new foods, it can be hard to keep up with what’s new when you’re not being alerted. So here are a few foods you’ll see pop up on your app in the next few days (if they haven’t already!). Keep an eye out for more fresh foods, certified food products, and country-specific foods in the next few weeks!”

Here are some updates I have seen on my phone so far (anything missing I will fill in as I get it):

Low-FODMAP:

  • Apple cider vinegar – 2 tablespoons
  • Cumquats – up to 4 peeled or unpeeled
  • Guava – (ripe) 1 medium
  • Kaffir lime leaves – 3 leaves
  • Popcorn – (plain) up to 7 cups (1 packet)

Sage – I am still waiting for information

Shiitake mushrooms – I am still waiting for information

High-FODMAP

  • Agave syrup -we have always known it’s high-FODMAP but the update lets you know that both dark and light are high in FODMAPs
  • Guava – (unripe) 1 medium

That’s it for now!

Get 300 low-FODMAP and gluten-free recipes by pre-ordering my new book The Everything® Low-FODMAP Diet Cookbook!  Available with these booksellers:

Amazon: http://goo.gl/wDxqnO
Barnes & Noble: goo.gl/Z8W2e5
Indiebound: goo.gl/VtWxW9

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 counseling services by contacting me here.

Be good to yourself and your gut!BEC_6825

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme

Your Facebook Questions Answered, Q and A Sunday – Low-FODMAP Diet

This post is dedicated to our Facebook fans!  A couple weeks ago I asked on Facebook:

“Tell me one thing you’d like to learn more about (the low-FODMAP diet) and I’ll choose ten comments to respond to via a blog post.”  There was a huge response, and many of the ten questions I chose did not come with simple explanations (as you all know perfectly well, this is certainly not a simple diet!).  Also, everyday I receive dozens of questions about the diet via Facebook, Instagram, Twitter and email.  So I felt it was a great opportunity to do something different and bring you the Low-FODMAP Diet Q & A Sunday.

low fodmap q and aWhen ever you see the image above on my social media channels, just ask your question below the image and check my blog every Sunday to see if I’ve answered your question.  Take this opportunity to read other fans’ questions as you will learn much about the low-FODMAP diet!

So without further ado, here are two REALLY GOOD questions to which I’ve got great answers:

Question 1: Rachel Wittman Cox- Question: “What is a good filling easy fodmap breakfast and how long do most people stay on it before noticing improvements?”

Answer:  I tend to go with eggs whites in the morning for some nice filling protein.  I’ll then add a low-FODMAP cheese like mozzarella, a low-FODMAP veggie like spinach and a piece of gluten-free toast with coconut oil or butter.  Other ideas are:

  • Gluten-free oats with 1 tbsp slivered almonds and 10-20 blueberries
  • Quinoa flakes with almond milk, 3/4 cup strawberries and 10 macadamia nut halves or other low-FODMAP nut.
  • Lactose-free yogurt with 10 raspberries, 10 walnut halves and a sprinkle of unsweetened coconut flakes.
  • Gluten-free toast with 1 tablespoon sunflower, peanut or almond butter and two small, peeled kiwis.

To answer the other question, some people feel results in a couple days, some a couple of weeks.  Everyone is different, and it also depends how diligent you are about following the diet.  Thankfully up to 70% of people following the diet can find an improvement in symptoms (per research by Peter Gibson, a professor of gastroenterology at Australia’s Monash University, and co-founder of the low-FODMAP diet).

Gut health word cloud on a white background.

Question 2: Karen Hazlett – Question: “I know I can’t digest high fodmap foods but I have no idea why, medically speaking. Is there a known reason?”

Answer: Some people have trouble digesting FODMAPs due to the fact that FODMAPs ferment, causing gas/wind, bloating, diarrhea, distention and/or constipation. FODMAPs are short-chain carbohydrates which are poorly absorbed in the small intestine (your small intestine is supposed to absorb nutrients and minerals from food) and then are rapidly fermented by bacteria in the gut. The bacteria produces gas which plays a large role in the onslaught of symptoms.  The bacteria are basically eating FODMAP carbohydrates and then fermenting the sugar molecules.

Since fermentation causes gas it can make diarrhea worse or contribute to constipation. The methane gas that is produced can cause constipation while the hydrogen can increase GI motility.  What is GI motility?  It is defined by the movements of the digestive system, and the transit of the contents within it. When nerves or muscles in any portion of the digestive tract do not function with their normal strength and coordination, a person develops symptoms related to motility problems.

These FODMAPs or small undigested remnants of oligosaccharides, disaccharides, monosaccharides and polyols accumulate gases and cause what is called an osmotic effect.

FODMAPs are “osmotic” which means they cause water to be drawn into the intestines, leading to diarrhea.  Stool stays more watery than usual which leads to bloating, gas, diarrhea, and pain.

The food we eat is broken down by one or more enzymes which are chemicals that digest foods into energy for your cells.  In order for carbohydrate digestion to take place we need amylase.  Amylase is produced in the pancreas and the glands that make saliva.  As you chew, the amylase continues to break down carbohydrates throughout your digestive system. Amylase breaks down carbs into their individual sugars as they pass from the mouth to the stomach and the gut. The cells lining your gut can absorb them and distribute them to other parts of your body for energy.

Since FODMAPs aren’t completely digested in the small intestine like other carbs, they manage to pass through to the large intestine intact, instead of being absorbed in the gut and used for energy. Why does this happen?  It’s because we can’t break down FODMAPs (a) or we can’t absorb them in the small intestine (b):

(a) Amylase is the main enzyme responsible for starch digestion, and if the quantity of starch consumed is so high that not enough amylase is available to keep up with it, your gut may not digest everything. Some FODMAPs reach the large intestine intact because a person does not have the enzymes necessary to digest them. People who have lactose (the disaccharide “D”) intolerance have a deficiency of the enzyme lactase (needed to break down lactose down into simple sugars). Everyone reacts to raffinose (one of the oligosaccharides, the “O” in FODMAPs), because humans lack the enzyme to completely break it down.  Raffinose is a sugar present in sugar beet, cotton seed, and many grains. It is a trisaccharide containing glucose, galactose, and fructose units.

(b) Fructose (the monosaccharide “M” in FODMAPs) is a simple sugar and doesn’t need to be broken down further.  It is difficult to absorb, so it stays in the intestine instead of getting transported through the intestinal wall into the body.  So for instance, with fructose malabsorption there is an increased concentration of fructose in the entire intestine.  In order for fructose to be absorbed in healthy people, only about 25–50 g can be consumed per sitting. People with fructose malabsorption absorb less than 25 g per sitting.

Humans can produce small amounts of the enzymes needed to break up galacto-oligosaccharides and fructans into their individual subunits.  One person to the next may handle galacto-oligosaccharides and fructans differently.  As an example, you might be able to enjoy hummus and break down the galacto-oligosaccharides in it, but you may not be able to break down the fructans in the bread you used to dip in the hummus.  It might be the opposite for someone sitting next to you with IBS.  Our immune systems (for people with and people without IBS) handle food, outside pathogens and stress differently.  And to be very scientific:

Humans have a limited absorptive capacity for fructose since its absorption is an energy independent process and this capacity is quite variable [9, 10].

“Malabsorption of fructose generates an osmotic force which increases water influx into the lumen and then leads to rapid propulsion of bowel contents into the colon, which is then fermented and leads to production of gas.

Stomach / Guts / Small Intestine - Male anatomy of human organs - x-ray view

“The most common structural forms of fructan are inulin, levanare and geraminan. The human body has limited ability to break down these oligo- or polysaccharides in the small bowel and only absorbs 5 – 15% of fructan [22, 23]. The mechanism for malabsorption and intolerance is related to the lack of enzymes to fully hydrolyze glycosidic linkages in the complex polysaccharide, and therefore results in the malabsorbed fructans to be delivered to the colon, which are then fermented [24]. Furthermore, the small molecule of fructans draws more water into the intestine which can result in bloating and diarrhea [24].

“At least 70% of polyols are not absorbed in healthy individuals [29].

In our gastrointestinal tract, we have two primary types of bacteria called bacteroidetes and firmicutes. Bacteriodetes are good because they will eat carbs, protein and fat, but firmicutes eat mostly carbs and fiber. Research has found that people with IBS, (which is often a SIBO related condition) tend to have more firmicutes than bacteriodetes.  The more firmicutes one has in the gut, the more there is to ferment FODMAPS.  “Approximately 100 trillion bacterial cells live in the GI tract, mostly in the large intestine.  While colonic bacteria predominantly are from two bacterial phyla, Bacteroidetes and Firmicutes, there are about 400 species represented and the gut flora profile (type of bacteria and amounts of each type) is highly variable from one individual to another and even within individuals over time. Family members, however, share more similar gut flora than unrelated individuals.”

Then there is STRESS and did you know that stress can affect bacteria?  When you are going through a rough time like the death of a loved one, the loss of a job or the ending of a relationship, the emotional stress you experience releases adrenal stress hormones, like cortisol and adrenaline. Your brain gets worked over by these stress hormones as your vagus nerve gets stimulated. The brain-gut connection is this same vagus nerve that is involved with stress.  Your blood supply is reduced and therefore it’s harder for your body to properly digest foods and manage the balance of bacteria (a balance is essential for your gut-microbiome). Stress hurts your digestion, and poor digestion makes you feel more stressed.

And finally, please read this response from Jane G. Muir, PhD and Peter R. Gibson, MD in Gastroenterology and Hepatology July, 2013, The Low FODMAP Diet for Treatment of Irritable Bowel Syndrome and Other Gastrointestinal Disorders: “The topic of food intolerance is a challenging area of research, and more quality research is required. The success of the low FODMAP diet for control of gastrointestinal symptoms associated with IBS and the controversy surrounding gluten sensitivity have stimulated greater interest in dietary research. Besides carbohydrates, there are many other food components worthy of study. For example, dietary fat has been shown in acute studies to change visceral hypersensitivity. Naturally occurring chemicals are widespread in foods and can interact with receptors in the gut or have direct, possibly pharmacologic actions on the enteric nervous system and mast cells. Although dietary approaches that restrict natural salicylates, glutamates, and amines are currently in practice, few well-designed studies investigating the potential role of food chemicals in patients with functional gut disorders have been performed. Clearly, more work is required in this area.”

That’s it for this Sunday.  Don’t forget to follow me on social media an sign up for my newsletter!

Have a great rest of your day, and I look forward to your questions!

Colleen Francioli

Certified Nutritionist Consultant

Sources:

TRAVELING on the Low FODMAP diet: Tips to keep the belly happy (and a simple recipe)

Hi friends!! I am beyond STOKED to contribute to this blog 🙂 and I want to thank Colleen for welcoming me! I hope to be able to inspire others on this FODMAP journey, maybe making life a little easier!!!

Since MEMORIAL DAY is around the corner, which means Summer weekend getaways (woooohoooo)I thought what a better time than now to talk about traveling tips on the low FODMAP diet.  Lets face it, traveling can be super stressful when you are on a restrictive diet (and cause anxiety which is a BIGGGGG NO NO for us tummy issue folk). Here are few tips that work for me and keep me sane on my travels, since I refuse to let my dietary restrictions control MY LIFE ( I shall control them 😉 :

ITEMS TO PACK:

MY TRAVEL NECESSITIES
MY TRAVEL NECESSITIES
  • PEPPERMINT TEA BAGS: Perfect for taming an upset traveling tummy.
  • RICE CAKES: Lundberg brown rice are my fave.
  • JUSTINS ALMOND BUTTER PACKETS OR A JAR OF PEANUTBUTTER : I prefer PB since almond butter has a limit, 1 tbsp= about 12 almonds which is OVER the low FODMAP limit of 10 almonds. Nut butters are great to spread on your ricecakes with Banana coins for breakfast, snacks or whatev. Bananas are easy to find anywhere. Perfect airplane or train snack!
The perfect tummy friendly snack
The perfect tummy friendly snack
  • CINNAMON: for your bananas/ricecakes
  • OATMEAL: I bring gluten free Bobs Red Mill quick cooking oats in ziplock bags. Add boiling water in a paper cup, add chia seeds, bananas,peanutbutter, cinnamon: fiberfulBFAST!

    photo 3-2
    YUM!
  • CHIA SEEDS: Fiber when traveling!
  • ZIPLOCK BAGS/PLASTIC KNIVES/MEASURING CUPS: I pack these because you can easily carry your snacks around, use the knives to cut bananas, and measuring cups for your oats/chia seeds/nut butters.
  • PRE SOAKED NUTS : raw almonds,hazelnuts, walnuts (all limit 10), pumpkin seeds(2 tbsp), when soaked are easier for digestion.
  • DIY TRAILMIXES:  Throw in gluten free pretzels, nuts, any low fodmap cereal, ‘enjoy life’ choco chips.. etc, get creative here and know your limits..
  • HOMEMADE COOKIES: this is one of my FAV traveling items because they can keep well for a week in a mini fridge and it can work as a breakfast/snack/dessert when everyone else is indulging in ice-cream or whatever those non FODMAP people eat ;), take out a yummy cookie!

RECIPE: EASY Oatmeal Banana cookie

The easiest oatmeal cookie
The easiest oatmeal cookie
  • 1 cup old fashioned oats
  • 2 medium bananas
  • 1 tsp cinnamon
  • 2 tbsp chia seeds
  • 1 tsp vanilla
  • 1/4 tsp baking soda

Optional add-ins: 10 or so chopped almonds,hazelnuts or pecans ,1/4c unsweetened shredded coconut, 2 tbsp raw pumpkin seeds, 1/4 c enjoy life chocolate chips..

Instructions: Mix ingredients together. Flatten about a tablespoon fof the mix on baking sheet sprayed with coconut oil. Bake at 350 c for 10-12 minutes until the bottoms are golden.  Makes about 10-15 cookies.

HAPPY TRAVELING AND WISHING DIGESTIVE PEACE AND LOVE FOR ALL!!

XO

SHOSHANA

P.S.: AWESOME TIP FOR DINING OUT: I always tell my server that I have ALLERGIES rather than intolerances. I always find this makes them take it more serious!

SURF
ANDDDDDD GONE SURFING 😉 ALOHA!

 

Feeling Frustrated? Learn the Differences of Gluten-Free, Wheat-Free for the Low-FODMAP Diet

fodmap diet gluten free wheat freePeople with celiac disease avoid far more foods than people on the low-FODMAP diet.  Celiacs have to stay away from the gluten protein which is found in a wide variety of foods and ingredients.  Celiacs need to avoid gluten because the protein can cause serious intestinal damage and could mean a trip to the hospital- exposure to gluten results in inflammation of the small intestine when any gluten is ingested. Cross-contamination is also a big deal and it’s harder for celiacs to eat out but thankfully gluten-free products made at 100% gluten-free facilities are more widely available.

*Also note that I have IBS as well as the auto-immune disease, Hashimoto’s disease.  People like me have been told to also avoid gluten as many people that have Hashimoto’s and hypothyroidism also have gluten-sensitivity.  The book Grain Brain by Dr. Perlmutter says that whole grains “can cause dementia, ADHD, anxiety, chronic headaches, depression” and by avoiding these wheat-based carbs and grains (that have gluten) he says more people might be able to avoid these problems that affect the brain, also including, but not limited to Parkinson’s and Alzheimers.  Do your research to learn more about grains and how they may affect your digestive and brain health.  

FODMAP – Fructans

Wheat has been said to be the largest source of fructans in food here in the U.S.  I believe it as I can name so many of these foods in a heartbeat!  The middle aisles of your grocery stores are filled with wheat products as well as highly processed foods and soy…I am very passionate about those topics and could go on forever but let’s stick to today’s topic.

On the low-FODMAP diet, wheat, barley and rye (which have gluten) contain the carbohydrate FODMAP fructans, so you are essentially negating a specific kind of carbohydrate in the wheat – you are not negating the gluten protein like celiacs need to. Not all gluten-free products are low-FODMAP either.  High FODMAP ingredients that you will see in gluten-free foods are:

  • onions
  • garlic
  • pear juice – or other high FODMAP juices often found in jellies and jams
  • honey
  • chicory, root chicory, chicory root fiber contain inulin (a carbohydrate fiber) – found in chocolate bars, breakfast bars, yogurt, ice cream, salad dressings and margarine
  • dried fruits and more.

Young Woman With OatsAn example of a food that contains gluten but is low in FODMAPs is spelt bread – it is suitable on the diet in low servings.  Oats are often times cross contaminated with gluten. They can be in a celiac’s diet if they are selected from sources that guarantee a lack of contamination by wheat, rye or barley.

Where is Gluten Found?

For celiacs, gluten can be found in ingredients like barley malt, malt vinegar, wheat starch, wheat thickeners and more. Gluten is found in some salad dressings, soy sauce, mustard (like wheat flour), mayonnaise, candy (like wheat flour), yogurt, spice mixes and seasonings. So these food items are dangerous for celiacs but they are not high in fructans and are suitable to include in a low-FODMAP diet.

If you have any questions please comment below!

Stay Connected! 

Here’s to your health!

Colleen Francioli, Certified Nutritionist & Founder

My Top Posts for the Low-FODMAP Diet, Great for Newbies!

The low-FODMAP diet can be tricky, especially if you do not have the means to work with a Certified Nutritionist or Registered Dietitian familiar with the diet.  If you are working on your own, I have listed some of my most popular posts here to help answer your questions.

Designed by www.designkf.com
Designed by http://www.designkf.com

 

As always if you have further questions, please don’t hesitate to connect with me!  Send me a private message on Facebook: https://www.facebook.com/fodmaplife

First – you’ll need our Low-FODMAP Grocery List on this page: http://fodmaplife.com/fodmap-grocery-list/ and if you want a printable version, sign up to our email newsletter in the month of March: http://ow.ly/KfnXu 

Now read up on these!

What are other ways you can become oh-so brilliant when following this diet?  

Here’s to your health!

Colleen Francioli, Certified Nutritionist & Founder

colleen frnacioli