Healthy Colon, Happy Life? Squatty Potty Review

Recently as I was celebrating my birthday on a culinary/bar crawl trip to Mexico with my friends, the low-FODMAP diet came up in conversation, and it went something like this: “Hey Colleen, is this FOOD-MAP or FODMAP?  Can I eat this?  Can I drink this beer or it FODMAPped?”  And as I was discussing different low and high-FODMAP options on our summery-hot day in Tijuana, another friend started talking about unicorn poop.  Yes, unicorn poop – brightly colored, swirly, rainbow poop.  They then began to share this video with me and it changed my pooping experience forever:

If you are not laughing after this video, well, I guess we don’t share the same sense of humor.  This video is hysterical, and the close-up of him licking the unicorn poop off his lips is just…oh it makes me very uncomfortable.  You might’ve thought at first that this was just some joke, but Squatty Potty really nailed this – it’s one of the best commercials I’ve ever seen.

It’s the Squatty Potty end of the summer blowout! (Yes pun intended). Now you can get a FREE Porta-Squatty ($20 value) with minimum purchase of $39.00. Click here to get squatting!

Proof is in the Poop

I bet you might be saying: “So what gives with Squatty Potty, does it work?”

After my trip to Mexico and having re-played their video a few times, I called them up and said I had to try one out.  I am big on reviews and they were really good (read some here and here with 4.5 stars and 4,438 customer reviews).  Unicorn poop aside, this company is legit and run by the lovely Edwards family in Utah.  If you like Shark Tank as much as I do, you can check out how they faired with the sharks here.

The Edwards family has a few medical case studies for your reading pleasure.  Like this study in particularInfluence of Body Position on Defecation in Humans, concludes that the greater the hip flexion achieved by squatting, the straighter the rectoanal canal will be, and accordingly, less strain will be required for defecation.

TheScienceIsSimplePooping Personal

I was sent the ECCO model.  Did it work for me?  I’ll get very personal and say absolutely.  I am more constipation prone (IBS-C) and still have episodes of Irritable Bowel Syndrome (IBS), but since I found the low-FODMAP diet, bouts of IBS are very rare these days.  When IBS does hit, it’s more around the time of menstruation and women with IBS may have more symptoms during their menstrual periods (it’s no secret why more ladies then men get IBS).  Also, after having a baby in 2015, some things have not been the same (hola to all the mommas –  you get it).  So a couple weeks ago when constipation was incessant around that lovely “time of the month,” I gave my Squatty Potty a try and experienced a gentler rendezvous on the throne.  It’s changed the way I poop and the way I feel.  How’s THAT for a testimonial?  Hey it’s not easy sharing such personal stuff, but I am happier now and maybe just maybe, you will be too if you give the Squatty Potty a try.

ecco squatty potty
The Squatty Potty, ECCO model

The Squatty Potty ECCO – more info:

The Ecco toilet stool works perfectly for families of any size and is incredibly durable and easy to clean. If you appreciate the simple things in life, then this is your toilet stool. Transform your toilet into an elimination station.

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


Full disclosure – I reached out to Squatty Potty and they sent me product for free.  If you click on a link like this or others in this post that lead you to their site and you make a purchase, I will get a commission.  Those commissions are great as they help pay for my blogging expenses and allow me to keep working feverishly to bring you great content about the low-FODMAP diet, IBS and…pooping.  Happy pooping!

How to Make a Low-FODMAP Shrub with Sonoma Syrup Co.

Have you ever been to Sonoma?  I haven’t.  I’ve only had the pleasure of visiting Napa, to go tasting at a few wineries, enjoy delicious food and say “yes!” to my husband when he proposed.  So Napa has a special place in my heart but I’ve heard I may like Sonoma even more.  My sommelier friends have told me that the soul of Sonoma is much different than Napa.  David Bolling for Great American Country writes: “Sonoma really is unique. There’s no place in California, nor the entire country, that combines beauty, history, wine and real estate into a genuine community.”  One of these days I will visit Sonoma, but in the meantime, I’ve got Sonoma Syrup Co. on my mind.

Sonoma Syrup Co. was founded in 2002 by Karin Campion.  A lifelong resident of California, Karin created her company to “capture and share the quintessential flavors of Sonoma.” Her Infused Simple Syrups were first made using her own kitchen garden.  Drawing upon her experience with botanicals, cooking, design and her family life is how she develops  a wide variety of foods for different clients.

There are a few products available from Sonoma Syrup like American Artisan Infused Simple Syrups, as well as Extract Blends, Bar Mixers, and Apple Cider Infused Drinking Vinegar.  The possibilities for recipes using all of these products seems endless!  You can check out all of their products online or buy them through these retailers.  Today I will share recipes using some of the syrups and delicious apple cider infused drinking vinegar (up to 2 tablespoons of apple cider vinegar is low in FODMAPs according to Monash University – and that’s good news because some people believe it may help soothe their gut).

Before I share my first recipe using Sonoma Syrup Co.’s products, have you ever heard of a shrub?  I learned how to make one by checking out Michael Dietsch’s recipe for a Cold-Processed Shrub on Serious Eats.  He describes a shrub as “an acidulated beverage made of fruit juice, sugar, and other ingredients…prior to the invention of refrigeration, a shrub syrup was a means of preserving fruit long past its picking. Shrubs were popular in Colonial America, mixed with cool water to provide a pick-me-up on hot summer days.”

Michael also points out that acid varies by different shrub recipes, and that some recipes call for either fruit juice or vinegar and some shrub recipes are prepared using alcohol that steeps with the fruit, acid, and sugar.

Starting the process of making a shrub featuring Sonoma Syrup Co. Apple Cider Infused Drinking Vinegar. A few Infused Simple Syrups sit patiently in the background
Starting the process of making a shrub featuring Sonoma Syrup Co. Apple Cider Infused Drinking Vinegar. A few Infused Simple Syrups sit patiently in the background

Shrub Uses

I made a shrub using Sonoma Syrup Co.’s Apple Cider Infused Drinking Vinegar and absolutely loved the outcome.  If you’re wondering what you can do after you’ve made your shrub, I have a few ideas for you:

  • Use your shrub as an apéritif or as an alternative to bitters in a low-FODMAP cocktail
  • Use one part Cold-Pressed Strawberry Raspberry Shrub (recipe below) and add to four parts of a low-FODMAP serving of alcohol such as champagne or sparkling wine
  • Add a ½ oz of shrub and about ½ oz still water to a glass of your favorite red table wine (courtesy of
  • Add one part shrub of choice to four parts water in a microwaveable mug with a slice of lemon.  Microwave until hot and then add and a slice of fresh ginger.
  • Use one part shrub to four parts water or soda water (soda water is carbonated and can sometimes trigger gas or bloating -test your individual tolerance)
  • Use one part blueberry shrub to four parts water or soda water, 1 tablespoon lime juice and 1 teaspoon Sonoma Syrup Co. Mint Infused Simple Syrup plus 3-4 torn mint leaves

“We strive to be as authentic and genuine as our fresh all-natural flavors and use only ingredients made by nature.”  Sonoma Syrup Co. 


Cold-Pressed Strawberry Raspberry Shrub

Makes about 20 to 24 ounces of shrub syrup, enough to make anywhere from 10 to 20 drinks, depending on how much syrup is used per drink.  Use remaining fruit to put back into your cocktail or mocktail, or add to lactose-free vanilla ice cream.

*This recipe was adapted from Michael Dietsch’s recipe for Cold-Processed Shrub on Serious Eats



  1. Place berries or fruit in bowl. Cover with sugar and stir.
  2. Cover with plastic wrap and store in refrigerator until juice exudes from fruit and starts to combine with sugar to form syrup. This may take only 5 or 6 hours, or it may need a couple of days. A longer maceration won’t harm anything, so feel free to leave it in fridge longer than it might need.
  3. Strain syrup from fruit. Press lightly on solids to express any remaining juice/syrup. Scrape remaining sugar into syrup.
  4. Add vinegar and whisk to combine.
  5. Pour through funnel into clean bottle. Cap and shake vigorously, and mark date on bottle. Store in refrigerator.
  6. Check periodically. Some sugar may remain undissolved for up to a few days. Shake to combine. After about a week, acids in juice and vinegar should dissolve sugar entirely.

Store shrub for up to a year in the refrigerator. The acid and sugar will preserve the syrup.

sonoma syrup low fodmap shrub 2Sonoma Darling  (as shown in photo above) 

Enjoy this original Low-FODMAP cocktail recipe that’s perfect for warm weather or after a long day’s work.

  • 1 oz. Cold-Pressed Strawberry Raspberry Shrub
  • 1 oz. vodka (gluten-free vodka for celiac or gluten-sensitivity)
  • 1 teaspoon Sonoma Syrup Co. No. 10 White Ginger American Artisan Infused Simple Syrup
  • 1 tablespoon fresh lemon juice
  • 6-7 ice cubes
  • Optional – top with 3-4 fresh berries or fruit leftover from shrub
  • Optional – garnish with candied ginger


  1. Combine shrub, vodka, syrup, and lemon juice.  Stir well until combined.
  2. Add in ice cubes and fruit and garnish with candied ginger.

Hope you enjoyed the recipes above, I look forward to seeing what you will do with Sonoma Syrup Co. products!  Check back for more of my recipes using Sonoma Syrup Co.’s Mint, Lavender and Meyer Lemon flavors.

Other facts you may appreciate about Sonoma Syrup Co.:

  • Sonoma Syrups are handcrafted in small batch kettles
  • Their bottles are made of recyclable and compostable materials
  • They source locally and organic as much as possible and are close to non-GMO verification
  • Their fruit is natural and picked from organic orchards, fresh botanicals from organic gardens and their sugar is pure cane

*With respect to the vodka used above or for any alcoholic drink -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.  Also remember alcohol content can vary from one serving of one drink to another. 

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

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
*Though I was compensated for this review, all the thoughts and opinions are my own.  I do not publish reviews unless I full-heartedly love the products I’ve been given to test out.  If you’d like to send a product to me I will gladly take a look/taste-test to see if I like it and would be up to sharing it with my fans who have IBS and other FGIDs.

Review and Recipe : Amy and Brian’s Coconut Water and Low-FODMAP Coconut Cream Papaya Popsicles

Before SoCal, I was living on the East coast and working out meant being in a gym or braving a run in the cold, wind or rain – sometimes my teeth and nose felt like they were frozen! When I moved to SoCal, my environment for living and working out changed as did my diet and my appreciation for coconut water.

Don’t forget to head on over to my Facebook page today for my giveaway 🙂

FACEBOOK GIVEAWAYDuring my first years in SoCal when I was still enjoying my running days, I swear coconut water was a miracle drink. I’d come back from a super fast run or an LSD (long slow distance) and I’d have some coconut water and felt amazing. I compare it to when you’ve had too much to drink the night before, but find the right thing to eat or drink and suddenly your head feels lighter. Coconut water is like that.  I feel it’s a great hangover cure for your head and body for so many things in life – after a workout, when you’re tired, when you’re sick, when you’re drained from studying, when you’ve been put on antibiotics or have endured surgery. Similarly, I’m currently nursing and need to stay hydrated, but I’ve always drunk a lot of water. Every so often water becomes a bit boring and I need a little fix of coconut water to do the rehydrating.

Did you know that coconut water is rich in electrolytes such as potassium, magnesium and calcium? Coconut water is another good reason to throw away the Gatorade (often sports drinks are high-FODMAP) and hydrate naturally

And coconut water doesn’t have to be imbibed straight from the can either (although who doesn’t love doing that). I personally love using coconut water for popsicles (see recipe below), smoothies, fruit-infused water, cocktails, baking and cooking (think Thai fried coconut rice or coconut vinaigrette).

amy and brian originalSo when you think about making your next coconut concoction, you’re probably aware of the several brands of coconut water available for the taking. Recently I had the opportunity to review Amy & Brian’s Coconut Water and just loved all the different recipes I tried and how delicious their coconut water mixed in and complemented the other ingredients. Here’s a little info about this brand before I share my recipe:

At my house we have coconut water on hand almost all the time. We either buy Zico from Costco or C2O from Amazon but after trying Amy & Brian’s it’s clear we’ve been missing out on taste.

Check out this article 7 More Reasons To Drink Coconut Water

The juice from Amy & Brian’s coconut water comes from young coconuts in the perfect coconut climate – Thailand. Coconut water from Thailand verses other countries will yield a more sweet and flavorful taste. If you’re big into coconut water and yet aren’t particularly excited about any brands you’ve tried thus far, give Amy & Brian’s coconut water a try. Amy & Brian’s is 100% natural and never from concentrate. Their water is in fact non-GMO but at the moment they are not certified to say so on their label.

*Amy & Brian GIVEAWAY on Facebook today – Enter by commenting on the post featuring the cans of Amy & Brian’s coconut water.  One U.S. winner will receive a case of Amy & Brian’s coconut water!  Good luck!

Enjoy my NEW recipe below!

low fodmap papaya coconut cream popsicleLow-FODMAP Coconut Cream Papaya Popsicles

6 Servings

Notes: This recipe will yield a little over 2 cups.  I used 6 small popsicle molds which held about a 1/3 cup each.  *A low-FODMAP serving of coconut water (fresh or packaged) is 100ml or a little under half a cup.  For the coconut cream take a can of coconut milk and turn it upside down in your refrigerator and chill over night.  On the next day, open the can and scoop out the luscious coconut cream that has separated from the coconut milk.

  • 6 teaspoons + 1 tablespoon unsweetened shredded coconut
  • 1/2 cup Amy & Brian’s Coconut Water with Cinnamon
  • 1 cup chopped fresh papaya
  • 4 tablespoons coconut cream from can of coconut milk
  • 1/2 teaspoon cinnamon
  • 1 teaspoon maple syrup
  1. Drop in 1 teaspoon each of unsweetened shredded coconut into bottoms of popsicle stick molds.
  2. Add 1 tablespoon unsweetened shredded coconut plus remaining ingredients to a blender and blend until smooth and creamy. Pour mixture into popsicle stick molds. Insert handles or popsicle sticks into the molds. Freeze for at least 4 hours.
  3. To serve, run molds under warm water for 10-15 seconds. Pulling straight up, slide popsicles out of molds.  Enjoy!

Please share your comments! How do you like to enjoy coconut water?


My new book The Everything® Low-FODMAP Diet Cookbook is available for pre-order now!  Get your copy from Amazon:, Barnes & Noble:, Indiebound: and Target: 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

*This was a paid review.  The thoughts shared for this review are completely my own.  ~CF

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


San Diego’s Greenbee – So Delicious!

IMG_1710Have you ever tried a healthy green juice but it literally left you feeling green?  There are many awesome, delicious, vibrant green juices out there, and many that well, just didn’t do it for me.  However recently I was contacted by San Diego’s Greenbee to try their Greenbee Super Smoothie and Super Soup and both were delicious!

I loved the bottle with strainer that they gave me. Very convenient!


Greenbee Super Smoothie is an unpasteurized, fresh, nutrient-rich juice loaded with high levels of delicious, organic super foods.  This juice includes royal jelly (possibly helps balance hormones, increase fertility and deliver anti-aging benefits), GREENS kale, spinach, celery, cucumber, swiss chard, collard greens, romaine lettuce, parsley and SUPER FOODS flaxseeds, spirulina, chlorella, ginger root, acerola cherry, lemon juice, banana, raw honey and apple.  

I know what some of you FODMAPers are saying!  There’s definitely some HIGH Fodmap foods in this juice, however, being the experimental person that I am, I had to see how this juice would hold up with my guts.  Did I have symptoms?  Nope.  I felt excellent.  The amount of any high fodmap ingredients was minimal.  I actually drank the juice in the morning before going to the gym, and it was the first thing to enter my digestive system.  I don’t drink coffee anymore because of both my IBS and Hashimoto’s disease, so this juice was a wonderful pick me up.

I highly suggest that if you have IBS, Hashimoto’s or any other auto-immune disease that you consider getting a local delivery service like Greenbee to ensure you have fresh juice everyday. If you already have a juicer and make great use of it and live in San Diego, CA, I still think you’ll find this juice will be one of the best you’ve ever had.

greenbee detox soupDETOX SOUP, YUM!

I also had the Super Cleanse (Detox) Super Soup, which was designed to kick-start the metabolism and detoxify the body.  It was SO luscious, creamy and no overpowering flavors.  It had me thinking that I’d love to have a little bit of it every week!  A renowned San Diego Chef helped to develop this nutritious recipe which includes: daikon radish, leeks, paprika, cayenne, curry, carrots, cauliflower, coconut oil, kale and just a tad of garlic.  I did not have any IBS symptoms from the garlic or any other ingredient.

If you are in the San Diego, California area I would definitely recommend signing up for their delivery service!  If need be, you can cancel at any time.  Right now they are offering 50% off the first week, check it out:  They have weekly, monthly and six month plans.

Read more about Co-Founders Dave and Kent here:

Love Us, Follow Us and Subscribe!

A Review of Bioterra Herbs for Digestion

For your digestion needs, are you taking any supplements to help with gas and bloating?  I recently came across BioTerra Herbs – drug-free, eco friendly, gluten free, GMO free, vegan supplements.  They do not have any HIGH Fodmap ingredients.  BioTerra Herbs makes a product they call “belch” to help relieve stomach discomfort.  The picture on the packaging alone makes you want to belch (girl with strange make-up eating a greasy ham pizza).

digestion-belch-bloating-gas-stomach-bioterraI usually try and stay away from “heavy” meals (definition – too much food at once OR meals with too much fat in one sitting) because they tend to make me sick or bring on the IBS symptoms (you guys know the deal!).  I gave the Belch supplements a whirl after a recent client dinner – a situation where I obviously have no control over the menu.  It was at a gorgeous house where the host graciously made everything herself – all very French.  If you’ve had French food before, you would know that it is indeed heavy!  Luckily she had added in some leafy greens and chilled seafood, but I was afraid of how’d I feel after the meat course.

BioTerra suggests to take 2 capsules 10 minutes after a heavy meal.  I pranced off to the bathroom when I got the chance and took the supplements.  I did feel good the next day but I am not sure if it was BioTerra or not that helped.  BioTerra suggests using this product for at least one to two weeks because that’s when “most people feel the difference in their health herbal supplements.”  I think the true test for this supplement will come in handy (those following the Low Fodmap Diet, those with digestive disorders) during the holiday season.  Why?  That’s the only time when I can think that a week or two goes by when most might have had too much food.  Otherwise this product is just really good for people who on a daily basis, choose to eat poorly, eat heavily and do not care for their symptoms.  People like us with digestive disorders that want to make a difference in how we feel are a bit more careful (at least you try most of the time – it’s a constant learning process).

Belch is a proprietary blend of Chinese Rhubarb (root & rhizome), Sparganium (rhizome), Betelnut Palm (seed), Zedoary (rhizome), and Orange (young fruit).

If you’d like to try Belch over the holidays,  you can try a 30 day supply for $19.99.  Buy them here.  Let me know how you do!

Love Us, Follow Us and Subscribe!