Check Out These 4th of July Low-FODMAP Tips!

I love the 4th of July!  And if you’re trying out the low-FODMAP diet, you can enjoy the holiday too.  Back in 2014 I wrote a post about how to navigate the low-FODMAP diet and enjoy the 4th of July, and I decided to revisit that post and update it.  Take a look here:

https://fodmaplife.com/2014/07/04/celebrations-parties-fodmap-diet/

Happy Fourth of July. Independence day of the United States 4th of July. Happy Birthday America. Hand-lettering greeting card on textured sketch of silhouette US map. Vintage typography illustration

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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New Recipe – Amy and Brian Coconut Water Infused with Low-FODMAP Fruit

I love working with different foods and drinks, especially when I can get creative and make new recipes.

low fodmap amy and brian copy

Take a look at these beautiful coconut waters (above) in mason jars, infused with low-FODMAP fruits (and a little gin in one!).

Recently I had the pleasure of getting creative in the kitchen with two of my favorite foods – fruit and coconut water, namely coconut water by the brand Amy & Brian Coconut Water (if you missed my first recipe, you can check it out here- Review and Recipe : Amy and Brian’s Coconut Water and Low-FODMAP Coconut Cream Papaya Popsicles).

I made recipes for three fruit-infused coconut waters, one spiked with gin (low-FODMAP).    The virgin recipes were so fun and easy to make, colorful and great for when you want to drink something other than water.  The gin recipe (at far right) is great for a hot day or also makes a beautiful presentation for your next party.

low fodmap amy and brian

Coconut water is low in FODMAPs (packaged or fresh) at 100ml.  That gives you room to drink coconut water as is or experiment and use it in smoothies, desserts, in stir fry, soups, dressings and more.  Gin is low in FODMAPs and a suggested serving is 30 ml (29 grams).  *See my note about alcohol below.

Low-FODMAP Fruit-Infused Coconut Water (with gin)

  • 1 small mason jar
  • 4 thin slices of kiwi
  • ½ large strawberry, quartered
  • 1 ounce gin
  • 3 ounces Amy & Brian Coconut Water with Lime
  • 2 ounces filtered water
  • 2 tablespoons lime juice

Directions  

  1. Layer in all slices of kiwi to mason jar.  Add in strawberry.
  2. Pour in gin, coconut water and lime juice.
  3. Close jar with lid and refrigerate for at least 3-4 hours before enjoying.

 

And for the virgins…I used the same recipe above, minus the gin and used these low-FODMAP servings of fruit

Kiwi -Pineapple: 1/2 cup chopped fresh pineapple with two slices of kiwi and a pinch of cinnamon

Strawberry- Blueberry: 2 medium strawberries, chopped and 10 blueberries

ENJOY!

*Please remember alcohol is a gut irritant and the suggested serving is one serving for women and up to two for men.  Consider limiting alcohol when on the low-FODMAP diet so you can keep your gut calm and more accurately pinpoint your potential IBS triggers.

 

My new book The Everything® Low-FODMAP Diet Cookbook is available for pre-order now!  Get your copy from Amazon: http://goo.gl/wDxqnO, Barnes & Noble: goo.gl/Z8W2e5, Indiebound: goo.gl/VtWxW9 and Target: http://goo.gl/b5kHfA. Publisher: F+W Media. Publish Date: May 6, 2016

The Everything Low FODMAP Diet Cookbook

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

Low-FODMAP Bolognese Sauce for Your Sweetie!

If you’re staying in this Valentine’s Day you may be wondering what you’re going to make for your sweetie!  The good news is there are plenty of low-FODMAP options to enjoy which will also make the cut for anyone not following the diet.

While checking out my friends and colleagues Dr. Barbara Bolen and Kathleen Bradley over at http://www.everythinglowfodmap.com  I looked through a couple recipes and found some that I thought you might enjoy making and eating this Valentine’s Day.  Anyone for Bolognese Sauce and gluten-free pasta?  Mmm, yes please!  You can also check out the recipe I shared with them for my Lobster Mac N’ Cheese.

On a side note, I have some very exciting news to share that will help make your low-FODMAP lives a bit easier!  Make sure you sign up for my newsletter to receive the news within the next two weeks!Bolognese-Sauce low-fodmap

This bolognese sauce recipe is easy to make and will pair well with Lambrusco (sparkling wine), which is after all the wine of the Bolognese region. Try these suggestions for Lambrusco here. Other beautiful reds that pair nicely are Barolos and Barbarescos.

Before you dive into the recipe I promised other recipes from Barbara and Kathleen’s website, so here they are!

Try this Arugula Salad with Melon and Basic Salad Dressing before the bolognese and for dessert, love up on these Ice Cream Sandwiches!

Bolognese Sauce

Serves 8Bolognese Sauce

Serve this rich, indulgent sauce over your favorite gluten-free pasta or cooked spaghetti squash. It’s perfect for a warming weekday meal or an elegant dinner party.

2 tablespoons extra-virgin olive oil
2 tablespoons butter
1 medium yellow onion, peeled and quartered
2 garlic cloves, peeled, slightly smashed *please read notes below!
1 1/2 cups finely diced carrots
1 pound ground meatball mix (beef, pork, and veal)
1/2 cup dry white wine
1 teaspoon sea salt
1/8 teaspoon freshly ground black pepper
1/8 teaspoon ground nutmeg
1 (14.5-ounce) can fire-roasted diced tomatoes
1 tablespoon LFM Tomato Paste
1 one-inch x three-inch Parmesan cheese rind
1/2 cup LFM Whipped Cream

*Onions and garlic are soluble in water but not in oil. You can saute onions and or garlic in a dish for a few moments in the oil as long as you remove and discard the pieces, leaving only the oil and/or butter!

Heat oil and butter over medium-low heat in a large stockpot. Add the onion and garlic and sauté, stirring constantly, until garlic is softened and brown at edges. Remove and discard onion and garlic, leaving oil and butter. Add carrots to oil and sauté over medium-low heat for 15 minutes, stirring occasionally. Add meat and cook, stirring often to break up into bits, for about 10–15 minutes or until meat is fully browned. Add wine and simmer uncovered 10 minutes.Add salt, pepper, nutmeg,  tomatoes, Tomato Paste, and rind, and simmer uncovered 11/2–2 hours more, stirring occasionally. Remove rind, fold in Whipped Cream, and serve.

Source: The Everything® Guide to the Low-FODMAP Diet

I hope you have a happy Valentine’s Day and be sure to check back for more recipes!

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

colleen frnacioli

Touch Down! Your Low-FODMAP Super Bowl Guide

It’s almost Super Bowl Sunday! The amount of high-FODMAP foods may overwhelm you no matter where you go tomorrow. Just remember it’s ONE DAY of your life and you do have the will power to EAT RIGHT. Eat slowly and be mindful of how much you eat. Overloading the gut with a lot of food can trigger IBS and who wants that for Monday when you go back to the grind? To be on the safe side, you can bring your own low-FODMAP snacks and gluten-free buns or enjoy these foods at the party (make sure they are not made with high-FODMAPs):

low fodmap super bowl

  • Grilled plain chicken wings (Costco sells bags of frozen plain chicken wings)
  • Tacos (without beans, salsa, guacamole. *Know that hot sauce can irritate the gut)
  • Corn tortilla chips
  • Gluten-free crackers
  • Popcorn with butter or salt (1 cup)
  • Eggplant dip (2 tablespoons)
  • Low-FODMAP veggies or fruits
  • Mustard
  • Ketchup (U.S., 1 sachet, AUS, 2 sachets)
  • Burger on a gluten-free bun with lettuce, tomato, cheddar cheese, mayo
  • Cheese – brie, camembert, cheddar, colby, feta, havarti, mozzarella, pecorino
  • Gluten-free french fries, potato wedges or potato skins with cheese (just know these can be a little heavy with oil). French fries do not need to be gluten-free (unless you have a gluten sensitivity) if they are made without other foods fried in batter made from wheat. Gluten-free frozen brands are great to bring along to a party.
  • Beer – 1 can or 375ml
  • Dig into meatballs or sausage as long as you know they’ve not been made with high-FODMAPs
  • Gluten-free cheese pizza with a sauce that doesn’t include garlic or onions
  • Spinach dip made with lactose-free sour cream and lactose-free cream cheese (no onions or garlic)

Reference my grocery list for all foods and servings: http://fodmaplife.com/fodmap-grocery-list/

And remember – slip-ups happen so don’t beat yourself up if you eat a small amount of high-FODMAPs.  If you have too many high-FODMAPs you’ll need to start the diet over again.

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

colleen frnacioli

 

Look! It’s the FODMAP Life 2015 Gift Guide

Happy Holidays to you!  If you have IBS, I hope this holiday season is easy on your gut!  I have hand selected a list of gift ideas for those of us with tummy troubles.  Share this list with friends and family or treat yourself!

White And Gold

Here’s my 2015 Gift Guide

For the home:

poo pourri low fodmapPoo-Pourri Secret Santa  Bathroom Spray.

Expecting guests?  Or would you like to keep your bathroom smelling just as nice as the rest of your festive home or office?  Poo~Pourri Secret Santa is a blend of cinnamon, vanilla and citrus natural essential oils.  This spray helps to eliminate bathroom odor before it begins by creating a barrier on the water’s surface. Pou~Pourri calls it a “Spritzmas miracle!” and it is! Buy it here.

 

 

For Your Diet:

Uncle Harry’s Wheat-Free Asafoetida Powder is 50% OFF when you order here and use the code “FODMAPLife” at checkout!

 

 

 

LoveBug Probiotics are 20% OFF when you order here and use the code “FODMAP20” at checkout!

 

 

 

 

Harney & Sons Peppermint Herbal Decaf Tea: I love Harney & Sons teas, it’s definitely my favorite brand.  When I am not feeling my best and trying to soothe distention, constipation or a little stress, I sip this tea.  Buy it here.

 

 

Monash FODMAP App: Buy an iTunes gift card for your friend with IBS so they can download the The Monash University Low FODMAP Diet App!  This is an essential app to have to reference while out shopping for food, dining out or attending parties or events.  It’s the only source you should trust for determining which foods are high or low in FODMAPs and the app gives you the appropriate servings for each food.

Low Fodmap Serving Platter, Low Fodmap Chopping Board is 20% OFF for my fans!  Use the code  “FODMAPLife” at checkout!

Kasia the creator of this beautiful and ever-so helpful piece says: “I made this board as I have a large list of food intolerances under the string of carbohydrates listed under the acronym Low FODMAP, and know what it’s like to get accidentally FODMAP attacked.” Buy it here

  • Ships worldwide from Auckland, New Zealand
  • ***Will not arrive in time for Christmas (if shipping Internationally outside of NZ), but if you order now you could always print a picture of her piece and put it inside your Christmas card 🙂

Buy Low-FODMAP Products Online:

Access my list of food products with links of where to buy them online.  My list contains products that have ingredients low in FODMAPs.  They should not trigger symptoms of IBS, just be sure to always pay attention to serving sizes (never eat anything in excess, everything in moderation). All of these products are super helpful to have on hand and make a great gift for yourself or someone you know who is following the low-FODMAP diet.

For Your Book Collection

Low-FODMAP Diet

everything low fodmap diet book bolenThe Everything Guide To The Low-Fodmap Diet: A Healthy Plan for Managing IBS and Other Digestive Disorders by Dr. Barbara Bolen and Kathleen Bradley, CPC.  Dr. Barbara Bolen, an IBS specialist, provides advice and tips for developing a personalized and realistic healthy eating plan. And with 150 low-FODMAP and gluten-free recipes, you can reduce digestive distress and feel great while enjoying satisfying and nutritious meals! With this book you can learn how to:

  • Understand food allergies and intolerance
  • Identify high- and low-FODMAP foods
  • Eliminate FODMAP sources from your diet
  • Stock your pantry for success
  • Create your own personalized diet based on your unique needs
  • Re-create favorite recipes using low-FODMAP ingredients


ibs free recipesIBS-Free Recipes for the Whole Family (The Flavor without FODMAPs Series) (Volume 2)
 by Lisa Rothstein recipe developer, Patsy Catsos MS, RDN, LDN and Karen Warman MS, RD, LDN (learn more about the authors here).  From lunch-box to the briefcase, picnic to dinner party and after-school snacks to dessert, these ladies have shared a few delicious low-FODMAP recipes for the whole family to enjoy.  If you or a family member are following the low-FODMAP there’s no need to make separate meals as everyone can enjoy these recipes together.  In this book you’ll find: Tips and precautions for using the FODMAP approach with children; Menus for breakfast, lunch and dinner; Snack ideas; Lists of low-FODMAP foods (updated 9/2015); Flavor without FODMAPs in over 110 recipes; Low-FODMAP versions of family favorites.

Gluten-Free


Bob’s Red Mill Everyday Gluten-Free Cookbook: 281 Delicious Whole-Grain Recipes
 by Camilla Saulsbury.  This book in its entirety is not recommended for the low-FODMAP diet, however some recipes are low-FODMAP or need slight alterations to make them low-FODMAP.  Here are a few I researched:

  • Bok Choy Chia Salad (low-FODMAP)
  • Avocado, Orange and Millet Salad (low-FODMAP if you swap honey for maple syrup and serve 1/8th serving each from the whole avocado)
  • Zucchini and Millet Salad (low-FODMAP)
  • Kale and Quinoa Salad with Maple Vinaigrette (low-FODMAP as long as you use the green tips of the onions)
  • Multi-Seed Bread (low-FODMAP)
  • Quinoa Banana Bread (low-FODMAP)
  • Carrot Bread with Coconut and Cardamom (low-FODMAP)

The Gluten-Free Table: The Lagasse Girls Share Their Favorite Meals by Jilly Lagasse.  If you’re a foodie, you might automatically think of Emeril Lagasse when you hear or see the word BAM!  Well this king of the kitchen has two talented daughters that cooked up a really good book of gluten-free recipes.  This book is not recommended for the low-FODMAP diet but it’s great for any of your friends who are following a gluten-free diet (and it’s great to draw on some inspiration for low-FODMAP recipes if you know what to swap out).


Digestive Health with REAL Food- The CookbookDigestive Health with REAL Food: The Cookbook
 by Aglaee Jacob.  Aglaée Jacob, M.S., R.D., has had a lifelong interest in the connection between food and health, and her personal health struggles led her to deepen her knowledge in the field of digestive health. She offers personalized, holistic nutrition counseling to clients around the world, specializing in digestive health, blood sugar regulation and fertility, and is the author of paleo-dietician.com. Try these recipes:

  • Faux Muffins
  • Speedy Recovery Soup
  • Herb-Infused Oil
  • Creamy Cream-Free Ice Cream

Mind & Body

Design the Life You Love by Ayse Birsel.  I love this book.  It’s beautifully designed and you get to write in it and get creative with your thinking.  It’s inspiring, empowering and because it’s interactive, it helps relieve stress.  Often times when I consult with clients and help them with diet and nutrition, they tend to have a few things weighing heavy on their minds.  Financial stress is probably the number one complaint, as well a feeling of being stuck in another situation that makes them unhappy (weight or body image, a relationship or job).  Having these issues to contend with doesn’t help when you suffer from IBS, in fact compared to healthy people who do not have IBS, personal issues from stress can make IBS worse.  The book uses four steps that help you to reveal hidden skills and wisdom, teaching non-designers how to create a meaningful life using a proprietary creative process, Deconstruction:Reconstruction™.  So go ahead, design the life you’ve always wanted!  It’s never too late.

Digestive Intelligence: A Holistic View of Your Second Brain by Irina Matveikova.  This book teaches you about your digestive system, how it is at the center of your body’s second brain and how we think and live our emotions via our stomachs.  She talks about the connection between emotions and digestion and the way our digestive system influences our mood and character.

I hope you enjoy these gift ideas and have a very HAPPY HOLIDAYS!

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

Have a great rest of your day!

Colleen Francioli

Certified Nutritionist Consultant

Founder FODMAP Life & BonCalme

colleen frnacioli

 

Low-FODMAP Holiday Side Dish: Creamy Rosemary Polenta

Empty cookbook for Christmas recipes on wooden table

Just because you’re following the low-FODMAP diet, doesn’t mean you can’t make dishes that both you and your guests can enjoy!  Whether you are hosting at your place or going to a potluck, I’ve got a few delicious low-FODMAP holiday recipes for you that everyone else will love too.  This week I shared my recipe for low-FODMAP Chocolate and Pecan Bread Pudding – it’s gluten-free, dairy free and delectable!  See it here.  And try this low-FODMAP Lemon Olive Oil Cake!

Need a hearty side dish?  You’ll love my low-FODMAP Creamy Rosemary Polenta.  It’s great paired with poultry, fish or vegetarian dishes.  I love the the aroma of rosemary along with the truffle salt and the creaminess of the polenta and Parmesan cheese.  Mmm-mm! Add more cheese if you desire!

Low-FODMAP Creamy Rosemary Polenta

Serves 12

Ingredients

  • 2 ¾ cups low-FODMAP chicken broth
  • 2 cups water
  • 1 1/2 cups lactose-free milk
  • 1/2 tablespoon chopped fresh rosemary
  • 1 teaspoon truffle salt
  • 1 1/2 cups non-GMO yellow cornmeal
  • 1 tablespoon butter
  • ¾ cup shredded Parmesan cheese
  • freshly ground black pepper

low fodmap rosemary polenta copy

  1. Place chicken broth, water, milk, rosemary and salt into a saucepan. Bring to a boil. Once boiling reduce heat to low and gradually whisk in cornmeal, stirring often to prevent lumps, about 15 minutes. Remove from heat, and stir in the Parmesan cheese until well combined.
  2. Preheat oven to 375°F. Grease a small casserole dish, about 2-quarts. Using a spatula, remove polenta from saucepan and add to casserole dish, spreading evenly in the dish. Sprinkle top with freshly ground black pepper, as much as desired.
  3. Bake until polenta is bubbling and slightly brown on top and along edges; about 30 minutes.  Sprinkle with more Parmesan cheese and freshly ground black pepper if desired.

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

Have a great rest of your day!

Colleen Francioli

colleen frnacioliCertified Nutritionist Consultant

 

Low-FODMAP Holiday Survival Guide

people, holidays, junk food and fast food concept - happy young

It’s such a wonderful time –  the holidays are here!  This year is especially wonderful for my husband and I as we have a baby to celebrate with.  He’ll be seven months old by the time Christmas arrives and I can’t wait to dress him up in all the beautiful red, white and green pajamas my family gave to him (all cute, no ugly sweaters!).

Stressing Out?

  • OK so the holidays aren’t all about fun cheery things.  I know, because the holidays can sometimes stress me out.  If you don’t take time out for yourself every day, start now.  This time of year can trigger symptoms of IBS. Make sure to add in some stress relief every day.  Walking, yoga, meditation, light exercise, relaxing with a hot cup of decaf green tea, taking a warm bath, or just taking a moment to admire the beauty around you and ALL you are grateful for.

Stay On Track My Friend!

Have your Low-FODMAP Grocery List and High-FODMAP Foods to Avoid on hand.  The holidays come with an array of foods, most of which are high in FODMAPs, unhealthy and not part of your daily diet.  If you are new to the diet, study these lists often.  Opt to eat healthy as much as you can this month and make low-FODMAP recipes at home to enjoy for breakfast, lunch, dinner or snacks.  Scan the lists for foods you normally don’t buy and try something new!  Get acquainted with all the delicious low-FODMAP fruits, veggies, lactose-free products, grains, seeds and nuts you can have.

Going to an office party, family or friend’s house?  

  • Tell the host you’re excited for the party and ask what foods will be available.  Offer to make a dish (or two – an appetizer and entree), this way you’ll have plenty to eat.
  • Avoid wheat, anything with onions or garlic, sauces, gravies or anything for which you’re not certain of the ingredients!
  • Choose low-FODMAP veggies, nuts and cheese to snack on to keep you satiated.  Avoid salad dressings and dips.
  • For dessert, stick to dark chocolate if possible– up to 5 squares or 30 grams is low in FODMAPs and most people with IBS should be able to tolerate this amount.  Otherwise if gluten-free sweets are available, enjoy those but please – don’t go overboard!
  • Drink plenty of water and no rum or sweet wine!  Here’s the low-down on alcohol for the Low-FODMAP Diet:
    • Red, Sparkling, Sweet, White, Dry – 1/2 glass (75 ml) to 1 glass (150 ml) is low in FODMAPs and should be tolerated by most with IBS.
    • Beer – 1/2 can (188 ml) or 1 can (375 ml) is LOW in FODMAPs and should be tolerated by most with IBS.
    • Gin – 1/2 serving (15 ml) or 1 serving (30 ml) is LOW in FODMAPs and should be tolerated by most with IBS.
    • Rum – 1/2 serving (15 ml) or 1 serving (30 ml) has excess amounts of fructose which makes it HIGH in FODMAPs and should be avoided.
    • Vodka – 1/2 serving (15 ml) or 1 serving (30 ml)  is LOW in FODMAPs and should be tolerated by most with IBS.
    • Whiskey – 1/2 serving (15 ml) or 1 serving (30 ml)  is LOW in FODMAPs and should be tolerated by most with IBS.

Gift Baskets, Goodies, Oh Joy!

Ahh yes.  Every year we receive gift baskets to our home.  Lots of them!  If you work a desk job you may very well see plenty of them floating around, as well as bowls full of candy.  My tip?  Choose one piece as long as you know it’s low in FODMAPs.  Having a second or third or fourth might seem OK, but in reality, A) you may not know all the ingredients B) is it right to overload your gut with sugar? C) if you’re trying to avoid holiday weight gain, treating yourself to one piece will certainly help!

What’s On Your List?

Got loved ones asking about which gifts you would like?  If you don’t have any of these books, I highly recommend asking for them so you can kick off the New Year with some solid advice and great recipes:

Please Remain Seated

If you’re traveling by plane, take a few low-FODMAP snacks with you!  No one likes to be hungry (and bored) on a plane.  Avoid soda because most are made with HFCS (high fructose corn syrup) but soda is also carbonated, which can lead to gas (and there’s no hiding that, especially on a plane).  Avoid fruit juices as well (cranberry is OK – 1 glass or 250 ml).  Vegetable juice is OK – 1 glass or 200 ml.  Just make sure you follow up tomato juice with plenty of water as tomato juice has a lot of sodium.

If you’re staying at a resort, call ahead or check out the menu online to see what choices you have.  Look for gluten-free options.  Inquire to see if they can cater to your dietary needs.  Bring your Low-FODMAP Grocery List and High-FODMAP Foods to Avoid list to ensure you stay on track.  If the resort is willing to work on some alternatives for you, go ahead and share your lists with them.

For more traveling tips, check out this post from my guest blogger Shoshana: TRAVELING on the Low FODMAP diet: Tips to keep the belly happy (and a simple recipe)

Please comment below and take care!

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

Have a great rest of your day!

Colleen Francioli

colleen frnacioliCertified Nutritionist Consultant