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!

 

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Gluten-Free, low-FODMAP Breads in Australia

DEEK'S Quinoa Loaf
DEEK’S Quinoa Loaf

Here in the U.S. it seems as though we have plenty more to choose from when it comes to foods that are wheat free, gluten free, dairy free, soy free, nut free – free of many things!  So when I heard some of our FODMAP Life fans in Australia say they were having trouble finding some decent brands of wheat free, gluten free breads, I started asking around.  Here is what I found – click on the links for more information about where to buy and find these breads.

If you are an Aussie reading this, I’d love your comments below for any additional brands that you like.  Thanks!

Naturis Organic Rice Loaf – Ingredients: Whole brown rice, rice flour, rice leaven, cold pressed sunflower oil, sea salt and purified water added.  Free of: Gluten, wheat, yeast sugar and dairy.

Healthybake Organic Gluten Free Bread – Ingredients: Organic Brown Rice Flour, Filtered Water, Tapioca Starch, Potato Starch, Olive Oil, Vegetable Gum (E464), Organic Soy Flour, Yeast, Sea Salt.

Deek’s Quinoa Loaf – water, tapioca, quinoa (21%), soy flour, sunflower oil, vinegar, yeast, sugar (to activate the yeast), salt , guar gum.  Free of: Gluten, grains, dairy, eggs, nuts, artificial flavors.  Fructose friendly 🙂

Zehnder Wholemeal BreadI had to reach out to them to get the ingredients as I couldn’t find it on their website.  Ingredients: Water, Modified Tapioca Starch, Rice Bran, Whole Rice Flour, Maize Starch, Tapioca Starch, Whole Soy Flour, Canola Oil, Glucona Delta Lactone, Bicarbonate Soda, Linseed Meal, Sugar, Dry Yeast, Salt, Cellulose (464), Xanthan Gum (415), Guar Gum (412).  Free of gluten, dairy, yeast, soy, corn and eggs.  May Be Present: Sesame

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Low FODMAP Flours and Breads!

The low-Fodmap Diet can be tricky to follow especially if you are not careful enough with what products you buy.  There are gluten-free breads that are wheat free but have FODMAPs.  Ingredients with FODMAPs found in bread and/or flours are:honey, agave, chicory root extract (inulin), soybean or other bean flours (like garbanzo), apple or pear juice concentrate, dates, figs.

To make your journey with the low-Fodmap Diet a bit easier, I asked Registered Dietitians and other FODMAPs experts from the U.S. and the U.K. what kind of bread and flours they like most – have a look!

Breads with Low-Fodmap Ingredients

EA Stewart, Registered Dietitian Nutritionist, of Del Mar (San Diego) CA likes Udi’s White Sandwich Bread which consists of: Water, tapioca starch, brown rice flour, canola oil, egg whites, potato starch, modified food starch, tapioca maltodextrin, dried cane syrup, tapioca syrup, yeast, gum (xanthan gum, sodium alginate, guar gum), salt, locust bean gum, cultured corn syrup solids and citric acid (mold inhibitor), enzymes. Contains egg.

Flours with Low-Fodmap Ingredients

Kate Scarlata Registered and Licensed Dietitian in Boston, MA likes:

Mel Rendall and Lee Martin, two Registered Dietitians (RD)  from London like to make gluten-free flatbread using Dove’s Farm. This gluten-free white bread flour is a flour blend (rice, potato and tapioca) and xanthan gum.

Low-Fodmap Bread Recipe

Gluten-free and low-FODMAP Bread – by Suzanne Perazzini, author of the Low Fodmap Menus cookbook and the creator of the Inspired Life Low Fodmap Coaching program
Ingredients
  • 1.5 cups white rice flour
  • ½ cup brown rice flour
  • ½ cup potato starch
  • ¾ cup tapioca flour
  • 2 tbsp chia seeds
  • 1 tbsp sesame seeds
  • 1 tsp salt
  • 3 eggs
  • 3 tbsp olive oil
  • 1 cup warm water
  • 2 tbsp sugar
  • 1 tsp white wine vinegar
  • 2 tsp fresh yeast granules
Method
  1. Place everything in a breadmaker and put it on the dough setting.
  2. I wanted it to rise more than the breadmaker allowed so I removed it when it was mixed, placed it in an oiled loaf tin and placed it in the drawer under the oven to stay warm for 1 hour.
  3. Preheat the oven to 180°C/350°F.
  4. Bake for 30 minutes or until it sounds hollow when you knock the top with a knuckle.
  5. Let sit in the loaf tin for 5 minutes and then remove to a cooling rack.
  6. Let cool completely before slicing.

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Review: RW Garcia’s Tortilla Chips

photo: C. Francioli
photo: C. Francioli

I recently tried RW Garcia’s  MixtBag Yellow/Blue corn tortilla chips.  So delicious, crunchy and not oily!  There are many other tortilla chips that can make my stomach upset but these were very mild and easy going on my gut.  RW Garcia’s chips are also all natural, gluten-free, and verified by the Non-GMO Project as meeting or exceeding GMO avoidance standards.

Ingredients:  Stone ground yellow corn, stone ground blue corn, sunflower oil or corn oil, sea salt, water, trace of lime.

My husband had family visiting so I decided to use RW Garcia’s tortilla chips in one of my favorite breakfast recipes.  Try this next time you need to make food for a few hungry people!  For a vegetarian option, just negate the meat.

Ingredients:

  • 2 C RW Garcia’s MixtBag Yellow/Blue corn tortilla chips
  • 5 whole eggs, 6 additional egg whites (cage-free)
  • 1 package (about 20 ounces) lean ground turkey meat (grass fed preferable!)rw garcia mixtbag tortilla chips
  • 1 teaspoon paprika, 1 teaspoon chili powder (without onion or garlic)
  • 1 TB garlic oil
  • 1 C monterey jack cheese (Low Fodmap lactose-free cheese for those following a lacto-ovo vegetarian low FODMAP diet – otherwise use monterey jack cheese)
  • 1/2 C diced organic Roma tomatoes
  • 1/2 C canned lentils
  • 1 medium organic avocado, diced

Directions:

  1. Mix paprika and chili powder together, and then fold into turkey meat
  2. Place garlic oil in a pan and cook turkey meat half way through, dicing into little chunks
  3. Spray a glass casserole dish with organic olive oil spray
  4. Gently pour in the tortilla chips, and lay them out as evenly as you can
  5. Take all your eggs and scramble them, then pour eggs over tortilla chips
  6. Sprinkle half of your cheese over the chips
  7. Spread the turkey meat over the cheese
  8. Spread the lentils over the meat
  9. Sprinkle over the rest of your cheese
  10. Sprinkle in the diced tomatoes
  11. Bake at 400 degrees for 20 minutes.  Check the outer edges of the egg mixture and use a fork to ensure the egg has cooked all the way through. The egg should feel firm. Depending on your oven, you might need another 5-10 minutes of baking.
  12. Once done, add your diced tomato on top – serve immediately!

Serves 4-6

Here’s RW Garcia’s website where you can learn more about their other products and where to buy their MixtBag tortilla chips.  My husband tried the Tortatos which he said were awesome (it’s a potato chip and tortilla chip in one) however, this product is not suitable for the Low Fodmap diet.

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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.

BUY GARLIC OIL

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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Happy 4th of July! Take it Easy Today

photo credit: www.burpee.com
photo credit: www.burpee.com

*Updated July 2, 2016

July 4th is my favorite day of the year!  It always makes me think back to summers on Long Island, New York where I grew up.  There was always sparklers and fireworks (sometimes the oh-so-dangerous roman candles that you could buy in Chinatown in NYC) and great memories running around in my bathing suit, eating delicious food at my Uncle’s house.  I can almost smell the grill and hear the ice cream man’s music, the sound slowly making its way down the street.

If you’re American and celebrating America’s Birthday, July 4th weekend, please take it easy with food and don’t lose patience!  You might be going to a family or friend’s party, possibly out to eat, hanging out at a BBQ – and we all know that most of the time, these types of gatherings involve foods that can irritate and cause pain or discomfort – and no one wants to look like a Macy’s Thanksgiving Day balloon!  Also, it’s the amount of food that you need to be weary of too – most people with sensitive guts can’t handle too many different foods at one time.

Choose carefully and wisely and if possible, bring your own food!  If you can’t bring your own food, keep my grocery list handy on your smartphone.

Here are some tips!

  • Many sausages are made with onions and garlic – stick to chicken, turkey or fish which are also happen to be lean!
  • Hamburgers and hot dogs are OK.  Personally, I don’t like hot dogs for many reasons but if you like them, go ahead and enjoy!
  • Enjoy chicken, just not fried chicken
  • Seafood is always a great option!  Just take care to see if it was prepared with any high-FODMAPs and if you are dipping in butter don’t go overboard (see fat below)
  • Be careful of how much fat (butter, wheat-free fries, burgers and other red or processed meat, mayonnaise, oil in salads) you load up on as too much fat can disrupt your gut motility (preventing normal bowel movements).
  • If you can’t confirm whether or not a salad, a side or appetizer has not been made with high-FODMAPs, opt for a low-FODMAP green salad (avoid ready-made dressings unless you can read the label) and enjoy smaller portions of other salads like potato, macaroni (made with wheat-free pasta), or other traditional salads.  Remember, onion and garlic are in many dishes.
  • Bring your own gluten-free and low-FODMAP buns to the party or just have your burger on a plate.  Udi’s Classic Hamburger Buns appear to be low in FODMAPs.  You can also have 1 slice (low) of white wheat bread or 2 slices wheat wholemeal sourdough (if in the U.S.).  Learn more about sourdough bread here from Kate Scarlata, registered dietitian and low FODMAP diet educator.
  • For condiments, stick to mustard, mayonnaise, 1 tablespoon relish, up to 2 tablespoons BBQ sauce, 1 sachet ketchup (made in the U.S. sweetened with fructose or sucrose), 1 sachet tomato sauce (what our loves in OZ and other countries call ketchup), and hot sauce (if your gut doesn’t have trouble with it).
  • Many store-made potato salads contain wheat flour (I figured this out while at a BBQ a few years back!).  Ask your host what’s in the potato salad or make one yourself and use this delicious recipe omitting the shallots.
  • Watermelon, popular at BBQs, is high in FODMAPs (I know, darn!)
  • Steer clear of carbonated drinks (which can cause gas), soda or sports drinks which are usually made with high fructose corn syrup and avoid most juices which contain high amounts of excess fructose
  • Opt for low-Fodmap fruits for dessert instead of cakes, cupcakes and other desserts
  • If you absolutely HAVE to drink alcohol, you can have beer, gin, vodka, whiskey, (no rum) and wine (red, white, sparkling, dry –no sticky/dessert wine).  If you want my personal advice, avoid alcohol if you are on the low-FODMAP diet, because in essence right now you are doing an experiment on yourself.  Alcohol is a gut irritant, plus we often consume too much food during the holidays, so it would just be another thing to throw you off.  If decide to drink, consider sticking to clear alcohol like vodka with lemon or gin and please only have one drink ladies, and two max for men.  Drink responsibly and get a designated driver, Uber or Lyft – don’t chance it!
  • Remember, eat your food slowly to give your gut a chance to properly digest food. Stay hydrated!

Have a great time and don’t stress yourself out – but just make the best choices possible.  Whether you are in the elimination phase for the low-FODMAP diet or you already know which HIGH FODMAPs cause you problems – celebrations or parties are hard for anyone with a digestive disorder.  And eating several different types of foods during one occasion, OR fatty foods, OR alcohol, OR foods that are high in FODMAPs OR foods that have added condiments and sauces – eeeekkk!  I know, it’s hard for us!  Be good to your body this weekend 🙂

Best, Colleen

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Delicious Gluten-Free Cookie Review!

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If you are looking for foods low in FODMAPs it can be a little tricky.  The best policy is to make food at home, but in some cases you might stumble upon products that will do the trick!

While looking at products online, I stumbled across Among Friends® Hand-crafted Baking Mixes and took a look at their line of baking mixes.  I found Shane’s Sweet-n-Spicy cookie mix and decided to give it a try.  Let’s first take a look at the tasty ingredients:

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Certified gluten-free oat flour, natural brown sugar, organic cane sugar, molasses, organic ground flax seed, baking soda, sea salt, cinnamon, ginger, clove, lemon peel, star anise and anise seed.  All LOW in FODMAPs! So I got to baking and when finished, my house smelled lovely from the molasses – such a nice, comforting smell!  Then my husband and I tried them with decaf lemon tea – so good!  You can taste the molasses, cinnamon, ginger, clove and lemon in this satisfying and light cookie.  I am definitely making these again!  *I had to leave them in the oven for a couple minutes longer than specified on the package.  *If you are lactose-intolerant, you can swap out the butter for coconut oil.

Want these cookies?  Sign up for my email newsletter to be automatically entered to win.  Sign up here: http://ow.ly/tI63T 

If you would like to buy these online, order here: http://amongfriendsbakingmixes.com/cookies/shanes/

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