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

Introducing: The First U.S. Low FODMAP Food Distributer


Read how a young and determined student at Loyola Marymount University in Los Angeles, California is working on a way to help low-FODMAP dieters in the U.S. to have more access to low-FODMAP foods and products – yes we may be closer than you think!

The first ever U.S. Low FODMAP Food Distribution organization is almost here

“The Low FODMAP diet changed my life after being diagnosed with SIBO, lactose intolerance, fructose malabsorption, and IBS-C at age 19, for the best and for the worst.  While my symptoms have improved, I am frustrated and bored with the limited food options that I now have to choose from.  My eating habits revolve around reading labels, researching snack options, cooking meals, and stressing about whether or not I am going to get sick from the food I just ate.  Worst of all, I am hesitant to go on vacations and trips with friends and family because I fear that I won’t have anything to eat while away from my kitchen.  More importantly, however, I know that I am not alone in these difficulties.  This is my inspiration for starting , a food distributor for safe, certified, low FODMAP foods from around the world.  Can you imagine walking into a grocery store and finding a low FODMAP section with tons of snack options?  Just spot the FODMAP friendly stamp and put it in your cart! This sounds like a fantasy to me, but it is time to make it a reality.

“My goal is to eliminate the stress of people with IBS and other chronic digestive issues…”

“By importing low FODMAP foods from around the world, U.S. Low FODMAP Food Distribution will provide a one-stop online market for FODMAPers to nourish themselves, stress and symptom free.  It is time for us to experience the convenience of purchasing low FODMAP labeled foods in order to follow this great diet without daily hardships.   My goal is to eliminate the stress of people with IBS and other chronic digestive issues through convenient, diverse, and Low FODMAP food options imported into the U.S. and to promote the Low FODMAP certification programs to more U.S. food brands.

“Eventually, I believe retailers will realize the impact that this diet can have on millions of people’s lives, and we will begin to live that low FODMAP fantasy that I can only dream of right now.

Please come and support Randi as she grows her new venture, US Low FODMAP Food Distribution, by liking her Facebook page at .


IMG_8522Randi Stecki has been struggling with digestive problems since the day she was born.  After 19 years of constant stomach aches, she was finally diagnosed with lactose intolerance, SIBO, fructose malabsorption, and IBS-C.  While she was relieved that she finally had a diagnosis, her life changed dramatically as she had to change her eating habits to follow the low FODMAP diet.  Now, Randi spends a lot of time learning how to eat properly, reading low FODMAP blogs, and discovering new ways to help people, like herself, feel better with less hassle.  She recently started U.S. Low FODMAP Food Distribution to eliminate the stress of people with chronic digestive issues through convenient, diverse, and Low FODMAP food options imported into the U.S.A.

Randi studies entrepreneurship at Loyola Marymount University in Los Angeles, California where she is continuously learning new ways to grow her business.  As a dancer, her strong sense of artistry and creativity help her develop new and innovative ways of reaching her goals.  She utilizes these skills through work with a non-profit organization Dizzy Feet Foundation and a local start-up, Revita Ink.  While Randi loves cooking, fitness, music, dance, and having lunch (low FODMAP of course!) with friends, she finds ultimate happiness and joy through helping others and is so excited to see how her new business can enhance the quality of people’s lives.



Don’t forget to follow FODMAP Life 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


Low-FODMAP Nuts and Servings

Oh nuts!  This guide went over very well on Facebook so I thought I’d share it here.  Here is my quick reference for nuts on the low-FODMAP diet.  If you are new to the low-FODMAP diet, know that pistachios and cashews are high in FODMAPs, containing high amounts of the Oligos-GOS and fructans, so they should be avoided.


Here is the PDF if you’d like to download it and print! low fodmap servings nuts


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

5 Garlic Oils to Buy – Low Fodmap Diet

scott's garlic oil fodmap life-AVOID GARLIC & ONIONS

If you’ve been trying out the Low Fodmap diet you know that garlic and onions are a no-no as they can cause unwanted IBS symptoms.  They are HIGH in FODMAPs – fructans being the issue.  You can sauté garlic or onions in oil for a few minutes in a pan by themselves, but you do need to remove the garlic or onion before you continue cooking.  Since everyone who experiences digestive issues differently, this method works for some and not others.

One of the easier methods to getting the taste of garlic is to use garlic-infused oil.  It’s delicious and much easier than cutting up garlic and getting the smell all over your fingers – however, I will be truthful here, I grew up with most dishes being full of garlic!  My Mother Rita especially loved when we’d go to a restaurant called Emilio’s in Commack New York and there’d be whole cloves of garlic in her linguini with clam sauce…the memories are the best.

So in order to make your shopping experience easier, I’ve scouted out a few brands for you below.  You can buy them online today or go to your nearest natural foods store.


Scott’s Garlic Oil – this is the one I tried and I loved it.  You can buy it online for $8.95, or try Whole Foods where I bought it.

Stonewall Kitchen Roasted Garlic Oil BUY – $9.95

WILLIAMS-SONOMA Garlic Olio Santo Extra Virgin Olive Oil BUY $19.95

Grand’aroma Garlic Extra Virgin Olive Oil, 8.5-Ounce Bottles (Pack of 3) (gets GREAT reviews) BUY $18.33

DEAN & DELUCA Garlic Infused Extra Virgin Olive Oil BUY $12.00

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More Answers – the Low Fodmap Diet

I have been pairing up with EA Stewart, Registered Dietician and nutritionist  here in San Diego, California where we both live.  She specializes in wellness nutrition, weight management, FODMAPs diets for IBS, and celiac disease.

We’ve completed two videos so far and have a few more coming.  If you have any questions about the Low Fodmap Diet, leave a comment below so we can answer it on a future episode and be sure to subscribe to my blog to receive video updates!

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How to Prevent Bloating When Traveling – FODMAP Life

Recently one of FODMAP Life’s fans Laura Cooper asked: “Any tips on how to combat bloating for traveling to the USA next week? I am genuinely so stressed about the plane journey and I love flying.. the pain I endure in the air is awful!”  Thanks for the question Laura!

laura cooper
Laura Cooper (at left) with friend

Of course I have tips!  I always loved traveling but in the last couple of years as I began to experience IBS symptoms, I started doing my homework.

Food & Drink:

“What would you like to drink?”  Oh so exciting to have choices when the flight attendants come around, but guess what – you need to limit those choices.  Don’t have anything carbonated because it can make bloating MUCH worse!  Carbonated drinks can lead to gas buildup in your intestinal tract = the blowfish look.

Limit how many fatty foods you eat.  When people travel together, they tend to eat foods higher in fat and fatty foods in your diet can actually delay the emptying of the stomach and cause bloating, because it causes food to move slowly through the digestive tract.

During flight, the tissue in your middle ear can get swollen from the change in cabin pressure, thus restricting the flow of air to equalize the pressure in your ear cavities.  Some people like to use chewing gum to help deal with the change in pressure (I haven’t touched Trident in years), but as you may or may not know, chewing gum can cause gas and bloating.  If you can do without gum, try drinking water and swallowing or yawning.

Limit salty foods – they can cause fluid retention.

DRINK plenty of water.  Keep yourself hydrated and help keep the “train” moving!

Remember to eat and drink slllloooowwwwllllyyyyy!  “Each time you take a breath, oxygen in the air enters your digestive tract. Normally, this oxygen gas is absorbed by your digestive tract, but when you take in too much air, some of the gas remains in the digestive tract, which can lead to bloating.”  Thank you for that explanation Johns Hopkins!  

travel quoteOther Foods to Avoid While Traveling:

If you follow the Low FODMAP diet then you should be in good shape to travel!  Take a look at these gas-causing foods – all high in FODMAPs!

  • Cruciferous vegetables like broccoli, cauliflower, cabbage and brussels sprouts, as well as onions, garlic, mushrooms, artichokes, and asparagus.  Fruits like pears, apples, and peaches
  • Milk and milk products – cheese, ice cream, and yogurt
  • Packaged and processed foods
  • Whole grains – whole wheat and bran
  • Sugar-free candies and gums with sugar alcohols (sorbitol, mannitol, and xylitol)


Have some time to kill?  Instead of sitting in the airport waiting for your plane, you can help to stimulate the passage of gas through your digestive tract by going for a walk. And, instead of sitting in your seat for the entire trip, walk up and down the aisle of the plane (who cares if people are looking at you – you’re beautiful and people are easily distracted) 🙂 Traveling or not, I find exercise always helps to lessen gas.

What to Pack:

  • To help prevent and ward off bloating, bring a probiotic with you or digestive enzymes.
  • Often times it can be very hard to find healthy, clean, low FODMAP foods at the airport or on the plane.  Most everything is packaged, greasy or filled with sugar and chemicals.  You can bring your own salad, a bag of baby carrots and sliced zucchini, rice cakes, or take a look at my other snack ideas here.

One Last Thing:

I don’t know about you, but my feet, ankles and legs swell when I travel (looks pretty scary!).  So I use mild compression stockings (15–20 mmHg) and I have to say, it’s just one more thing that helps me feel better when traveling.

Bon Voyage!

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10 Facts About FODMAPs


In the 90’s, Dr. Sue Shepherd developed a form of fructose malabsorption diet. Subsequently a team at Monash University, led by Professor Peter Gibson and including Dr Shepherd and others, developed the low FODMAP diet.

Through their research, they found that limiting dietary FODMAPs can be an effective treatment for people with symptoms of IBS.   Other researchers and Registered Dietitians across the world have also been able to prove the effectiveness of this diet.  Aside from IBS (which I suffer from) there are other gastrointestinal, and inflammatory disorders and diseases that can also be treated naturally whilst sticking to a low-FODMAP diet.  The facts below are what I have learned from Dr. Shepherd, Monash University and several other FODMAPs experts.

1) FODMAPs are…

  • Fermentable – rapidly broken down by bacteria in the bowel
  • Oligosaccharides – fructans and galactooligosaccharides (GOS)
  • Disaccharides – lactose
  • Monosaccharides – fructose and…
  • Polyols – sorbitol, mannitol, maltitol, xylitol, polydextrose, and isomalt

stomach_pain_b&w2) FODMAPs are poorly absorbed in the small bowel.

3) Multiple types of FODMAPs are usually present in most meals.

4) Fructans are most likely the most common FODMAP to cause symptoms of IBS (Dr. Sue Shepherd).

5) If your symptoms improve after following the Low-FODMAP diet for two months, it is recommended to slowly reintroduce one FODMAP group at a time to see how well you can tolerate them.

6) On the Low-FODMAP diet, wheat is only a problem ingredient when consumed as a wheat-based carbohydrate food like cereal, breads, or pasta.

7) A low-FODMAP diet is not a gluten-free diet.  When you are on the low-FODMAP diet you can have oats and small amounts of wheat, barley and rye.

8) A fructan is a polymer of fructose molecules. Fructans with a short chain length are known as fructooligosaccharides. Fructans can be found in foods such as agave, artichokes, asparagus, leeks, garlic, onions (including spring onions), yacon, jícama, and wheat.

9) When bacteria in the large intestine receive molecules not absorbed in the small bowel, they break these molecules down quickly.  This produces hydrogen, carbon dioxide and methane gases – otherwise known as unpleasant times for people like us!

10) A lactose-free diet is not a dairy-free diet.  Lactose is present in most dairy products.  The Low-FODMAP diet can benefit those who suffer from lactose intolerance by helping them to reduce lactose intake.

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