Bonnie’s Blog
Traveling with IBS
Traveling with IBS – how to go from fear to fun Traveling with IBS brings its own set of uncertainties. It’s not uncommon to have IBS and food anxiety when it comes to leaving the comfort of your home, kitchen, and familiar safe foods. Traveling with IBS has been my partner for over 40 years.…
Read MoreSmoothies and IBS : 5 Tummy Saving Tips for Summertime Smoothies!
Smoothies and IBS How can smoothies and IBS come together? There is nothing like a cold smoothie on a hot summer day. However, when you have irritable bowel syndrome (IBS) a cold smoothie can send the gut into cramps, bloat your tummy like a beach ball or signal your colon for a quick (I mean…
Read MoreHow to do the Low FODMAP Challenge Phase
What is the Low FODMAP Challenge Phase Phases of the Low FODMAP Diet The challenge phase of the low FODMAP diet is the second of the three phased low FODMAP diet plan used to relieve symptoms common to IBS (irritable bowel syndrome). This second phase is needed to identify the types of carbohydrates that trigger…
Read MoreThe Secret to using a Low FODMAP diet for IBS
The Top Reason this Dietitian recommends a Low FODMAP diet meal plan for IBS In 2010, the low FODMAP diet was discovered in Melbourne, Australia by researchers at Monash University. They found that restricting foods high in FODMAPs brought relief to common IBS symptoms like abdominal pain, bloating, flatulence (gas) and diarrhea. The science behind…
Read MoreMaple Syrup is my Favorite Secret Sweetener for the low FODMAP Diet!
Can I eat maple syrup on low FODMAP diet? Maple syrup and the holiday season go together like a Christmas tree and ornaments. If you are following a low FODMAP diet you may wonder, “can I eat maple syrup on a low FODMAP diet?” According to Monash University, researchers and creators of the Monash App…
Read MoreThe Top 3 Fiber Supplements Recommended for IBS
IBS and Fiber: is Fiber friend or foe? That depends! It’s hard to think of fiber as friendly when most people’s first image of fiber is saw-dust like bran. Or grabbing for a fiber supplement to relieve sluggish bowels. However, this is only part of the fiber story. There are so many different types…
Read More10 Tips to Reduce Abdominal Bloating and Distention
Abdominal bloating is not fun! Abdominal bloating and distention happens to everyone at some time. Whether it’s occasional or daily, one thing we know is that abdominal bloating is an unpleasant experience. This article is a follow-up to the previous month’s article “10 Reasons for Abdominal Bloat and how to tame it!” In that article…
Read MoreTop 10 reasons for Abdominal Bloat and how to tame it!
Are you alone in your abdominal bloat? Abdominal bloating is one of the most common gastrointestinal (GI) symptoms for all genders and ages. It’s estimated that 15 to 30% of Americans regularly experience abdominal bloating. Some people describe abdominal bloat as a brick in their gut or a “food-baby belly.” The severity of bloating can…
Read More“5 Tips to Keep your Gut Healthy during the Summer”
Summer is here! This means long weekend adventures, out-of-state vacations, alfresco dining, and opportunities to create an angry tummy! One or all three of these changes are frequently part of summer and can turn relaxing days to lost days soothing an upset tummy. The activities of the summer months are generally meant to allow time…
Read MoreCould that cramping abdominal pain be IBS?
Did you know that since 2016, April was designated as I.B.S. (Irritable Bowel Syndrome) Awareness month? Funny since if you have Irritable Bowel Syndrome, you are anything but aware that you have it! Yet many people don’t know that their digestive woes are not reflective of a normal functioning digestive tract. On the world stage,…
Read MoreHow to turn a Spring detox into a calming diet for your Gut
Spring Detox time has arrived! With the official start of Spring, postings on social media and print articles are destined to proclaim that now is the best time to do a detox diet. The purpose of this article is not to defend or attack detox diets but to share how you can create a detox…
Read MoreIBS, Chocolate and the FODMAP Diet
IBS and Chocolate – can Chocolate fit into a low FODMAP meal plan? A diagnosis of IBS (irritable bowel syndrome) may include a handout that states “avoid chocolate.” Traditionally, chocolate has been viewed as a potential trigger for IBS symptoms like pain, cramping, bloating, gas and even diarrhea. This is because chocolate, particularly milk…
Read More3 Tips you can start today to power up your Gut Health
Gut health is not static. It changes daily due to a variety of influences such as: medical conditions (i.e. Diabetes, Crohn’s disease, Irritable Bowel Syndrome (IBS) over reliance on highly processed foods from restaurants, take-out, or frozen meal in bags prescribed and over-the-counter (OTC) medications excessive exercise bacterial, viruses and parasitic infections surgery alcohol consumption…
Read MoreBeet & Arugula Salad FODMAP Friendly
Ingredients: 2 Beets (Purchased in a package – already peeled and cooked) 2 tsps Maple Syrup 1 tbsp Extra Virgin Olive Oil 2 tsps Balsamic Vinegar Sea Salt & Black Pepper (to taste) 2 cups Arugula (packed) 1 tbsp Goat Cheese (crumbled) 2 tsps Pumpkin Seeds Method: Make the dressing in a small bowl by…
Read MoreThe 5 things you need to know about meal prepping
Meal Prepping 101 Formal meal prepping was the last thing on my mind when I was a teen but I did take an early interest in planning my meals even back then. My interest leaned more with baking than cooking. Those snow storms in Western New York make for long winter nights that go well…
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