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 😉 :


  • 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
  • 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.




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!



6 FODMAP Friendly Foods to Relieve Gas


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

Causes of IBS

How IBS can start

bloatedfish2There are many ways to which symptoms from IBS (Irritable Bowel Syndrome) can start.  For me it has been a certain type of food, or lack of exercising, sitting for long periods of time for work and definitely stress.  IBS has caused severe pain, social and emotional agony.  It’s no fun at all!  

I have always been very passionate and health and wellness and for the last seven years I have ate mostly clean foods – but some foods, even in little portions have caused symptoms, some of them lasting for weeks.  So here is a list of possible causes for IBS :

  • If who suffer from IBS you may have a colon that is super sensitive to certain foods or stressful situations, which cause the many unfavorable symptoms
  • Food or liquids in your intestines may move rather slowly, which means extra fluids are absorbed, resulting in constipation; or it’s the opposite – the contents move too fast, and its diarrhea 😦
  • You could experience sudden contractions that come and go, or stop working temporarily
  • You could have a bacterial infection in the gastrointestinal tract
  • And problems with bowel movements could be due to abnormal serotonin levels in the gastrointestinal tract.

gastrointestinal tract

Like I mentioned above, stress can play a role in IBS.  It can worsen symptoms (it does).  And what are other ways that symptoms can intensify?

  • Eating heavy or fatty meals (fried food, mayo, whole milk, ice cream, pasta sauces, meat)
  • Eating a lot of different foods at one (think Thanksgiving, a wedding, party)
  • Consuming dairy products (try products with almond or rice milk)
  • Foods with gluten like wheat, rye and barley or other breads and baked goods
  • Beer (it’s hard to give up completely so I just go for a small glass or I sip someone else’s beer)
  • Carbonated drinks (soda is bad for you anyway!)
  • Caffeine (just give it up for a week – you will feel better)
  • And ladies if you’re on your period, that can also cause extra sensitivity

So what can you do about IBS?  Exercising everyday will help, even if you just go for a walk.  Avoid the trigger foods mentioned above.  Learn how to meditate when you are experiencing stressful situations – your gut depends on it!  And if you have not already heard, the low-FODMAP diet has helped me and it could help you!  Try this video for meditation at home or at work! 

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