Fermented foods have been part of the eating habits of many cultures around the world for thousands of years. Before refrigeration of foods became possible, they were one of the few ways of preserving food for longer periods of time. The making of sourdough bread, cheese, cultured milks, beer, and wine allowed people to have food available all year-round. Benefits of fermented foods But it wasn’t until the early 1900s that fermented foods were considered beneficial to health. We’ve all heard that they are good for us. Why? Fermentation improves the digestibility of foods, increases the concen ..read more

One of the most common questions I get from my clients when they are just starting a low FODMAP diet is: “Can have chocolate?”. I don’t need to tell you how relieved they are to hear me say: “Yes!” Many people at this time are looking around blogs and websites in search of a low FODMAP chocolate treat recipe to prepare for Valentine’s Day. Here are some important facts to know about chocolate that will allow you to prepare the perfect treat without having GI symptoms. 1. Keep it small and keep it dark There are two reasons why chocolate may be a trigger for people with IBS: the FODMAPs (eith ..read more

With the holidays behind us, and perhaps some over-indulgence that made you feel not so great in your gut, many of us are ready to start new healthy habits to improve our gut and overall health. With that in mind, I would love to offer my best tips to do this based on scientific evidence.     5 Ways to Love Your Gut in the New Year   1.    Say “no” to fad diets or detox programs.  First and foremost, avoid falling into the trap of starting a fad diet, or detox program, or give in to the pressure to eliminate entire food groups. No matter what the clever ads ..read more

The Fall is in the air and Thanksgiving will be here soon with all the celebration, family time, travel, and, of course, the indulgent meal.   For someone with IBS, the large portion sizes, alcoholic beverages, the many courses typically consumed in one single meal, and the presence of FODMAPs can present a challenge as these may trigger gut symptoms such as uncomfortable bloating and gas, abdominal pain and irregular bowel movements.   But it doesn’t have to be this way! You can enjoy Thanksgiving without having to “pay for it” with gut symptoms. Here are my 5 best tips: 1. Don’t ..read more

Digestive enzymes seem to be quite popular for their claims to reduce common gut symptoms and people with IBS are often drawn to them in their search for a solution to their IBS problems. Do they work and do you need to add them to your diet? Let’s dig into this. Digestive Enzymes 101 First, what are digestive enzymes? These are proteins our body produces to help us digestive proteins, carbohydrates, and fats from the foods we eat. For example, when we start chewing, amylase, produced by our salivary glands, starts breaking down the carbohydrates in our food. The major digestive enzymes in ..read more

If you struggle with IBS you may have noticed that your symptoms and flares become worse in the summer months. Here are some reasons why:   1.     Core temperature regulation Our body is trying to maintain its core temperature, mainly by sweating. This may lead to dehydration, which can worsen both diarrhea and constipation and also trigger other symptoms such as nausea, headaches, and fatigue.   2. Thermal hypersensitivity One study showed that people with IBS are more sensitive to heat than healthy controls (people without IBS). People with IBS had lower heat p ..read more

Preparing all your meals at home would be ideal while following a low FODMAP diet, as you have more control over what and how much you are eating. Still, it’s hard to avoid eating out completely. Whether you have a dinner date at a restaurant, are invited to a wedding, or need to travel, here are a few tips on how to navigate restaurants without getting GI symptoms. 1. Choose your restaurant wisely This is key when you eat out. You will find blogs on how to choose meals at various ethnic restaurants (Chinese, Indian, Italian) but it will make your life simpler at this point to avoid certain r ..read more

We hear all the time that we need to eat more fiber. Why? Fiber has a number of benefits (I won’t go into all of them here) but for people with gut issues such as IBS and irregular bowel habits, adding more fiber can help to: Regulate bowel movements (both the frequency and the consistency) and help you get the perfect poop (not too hard, not too loose) with the right frequency for you (this could be anywhere from 3 times a day to 3 times a week). Feed your gut bacteria (they are hungry!) and help you maintain good gut and overall health and prevent gut issues in the future. If you want t ..read more

Legumes (also known as pulses) include beans, lentils, and dried peas (chickpeas, split peas). Beyond the classic black, pinto, or garbanzo beans, you can now buy an incredible variety of lentils (red, yellow, green, black, split or not) and even heirloom beans, with different colors, flavors, and shape. If you thought legumes were boring, think again. Just a virtual visit to the cuisines of India (dals and channa masala), Morocco (Harira), the Mediterranean (Italian Ribollita), Latin America (black bean soup or pozole), and Japan (soybeans) will start making your head spinning with new ideas ..read more

April is “IBS Awareness Month” (as declared by the International Foundation for Functional Gastrointestinal Disorders (IFFGD) in 1997). During this time, we focus attention on important health messages about IBS. This disorder is unfortunately still overlooked or not recognized as “real” by many people (including some physicians). Yet, so many people around the world are affected and the symptoms are real! To help increase awareness, I have dedicated today’s blog to some lesser-known facts about IBS. What you might not know about IBS – Statistics, and observations from my experience working w ..read more