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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6 FODMAP Friendly Foods to Relieve Gas

cinnamon

Thanks for visiting!  If you are new to our community and do not know about FODMAPs, read this post to learn more: 10 Facts About FODMAPs

Try any of these FODMAP friendly foods to help relieve gas:

  1. Water – Drink plenty of it to help “flush” out your system (eh-hemm, get the train moving as my Mother would say)
  2. Peppermint – The University of Maryland’s Medical Center states: “peppermint relaxes the muscles that allow painful digestive gas to pass.”  Try enteric coated peppermint capsules, peppermint leaves and organic peppermints (not made with sugar alcohols).
  3. Cinnamon – In Ayurvedic medicine, cinnamon is used to balance digestion and help restore the stomach to a balanced state.  Sprinkle it on lactose-free yogurt, kefir, in gluten-free oats or use it after you eat to aid in digestion by adding a teaspoon to decaf green tea.  If you have diabetes, sprinkle cinnamon on high carb foods to lower the impact on your blood sugar levels.
  4. Fresh, raw Pineapple – Bromelain, found in pineapple, is an enzyme that aids pineapple chunksin digestion and helps prevent inflammation and swelling. I have found many sources that say you should consider eating pineapple alone so the bromelain isn’t used up digesting other food.
  5. Flax seeds – Making a smoothie?  Need a topping for your lactose-free yogurt?  Add some flax seeds as they can prevent excessive gas and fend off constipation.
  6. Green juice – made with kale, spinach, lemon, ginger and carrots. Green juice can help alkalize the body and reduce gas. (source -Ravi Raman#FODMAPLifeTip – plan on drinking this fresh juice only if you will have access to a toilet for a couple of hours as it may help flush you out – quickly!

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Share this post!  Thanks and be well – Colleen

The Bad Guys: Sorbitol, Maltitol

Sometimes I just need a mint to hold me over when I am working or for obvious reasons, to have fresh breath.

Unfortunately for us IBS sufferers there are too many products made with sorbitol, maltitol or other sugar alcohols ending in “ol.” Sometimes its just not worth it to pop a couple in my mouth because I can have bloating that carries on for days!

Trader Joe's Mints!
Trader Joe’s Mints!

So I came across Trader Joe’s Organic Peppermints.  The ingredients are: organic cane sugar, organic tapioca syrup, water, peppermint oil, organic maple syrup, organic peppermint leaves, agar, and gum tragacanth.

I have not experienced any problems so far, and, as the University of Maryland’s Medical Center states: “peppermint relaxes the muscles that allow painful digestive gas to pass.  According to the center, “Several studies have shown that enteric coated peppermint capsules can help treat symptoms of IBS, such as pain, bloating, gas, and diarrhea.”  Enteric is a coating that lets capsules pass through the stomach intact and dissolve in the intestines.  “Enteric coated capsules keep peppermint oil from being released in the stomach, which can cause heartburn and indigestion.”  I have not had any problems with the peppermint oil in these Trader Joe’s mints, but if you do, try Altoids or look for gluten-free mints for sale online.  I’ve seen some of these in my local Sprout’s, Jimbo’s and Whole Foods stores: naturalcandystore.com

peppermint leavesI have also heard that chewing peppermint leaves helps freshen breath, but who wants to carry them around in a purse/pocket? 🙂

By the way, you must be wondering what agar and gum tragacanth must be?  I looked them up (I like to know every single ingredient if I buy anything in a package):

Agar – “is a gelatinous substance derived by boiling a polysaccharide in red algae, where it accumulates in the cell walls of agarophyte and serves as the primary structural support for the algae’s cell walls.” “Throughout history into modern times, agar has been chiefly used as an ingredient in desserts throughout Asia and also as a solid substrate to contain culture medium for microbiological work. It can be used as a laxative, an appetite suppressant, vegetarian gelatin substitute, a thickener for soups, in fruit preserves,ice cream, and other desserts, as a clarifying agent in brewing, and for sizing paper and fabrics.”

Gum tragacanth – a white or reddish plant gum used in the food, textile, and pharmaceutical industries. Wiki: “Gum tragacanth is a viscous, odorless, tasteless, water-soluble mixture ofpolysaccharides obtained from sap which is drained from the root of the plant and dried.”

All sound safe and natural to me.  Have a great weekend!

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