Eat + Enjoy + Restore
Do you experience bloating, gas, abdominal pain, or diarrhea after eating? These symptoms could be indicative of Small Intestinal Bacterial Overgrowth (SIBO), a condition affecting millions worldwide. It represents a significant yet often overlooked gut health issue that impacts digestive efficiency and overall well-being. The […]
As a gut-healthy dietitian, I see your struggle with finding yummy, low histamine meals firsthand. Trust me, I get it. Histamine intolerance isn’t exactly a walk in the park and it can get really challenging. If you’ve been recently diagnosed with histamine intolerance, or simply […]
Starting your day off right with a delicious and nutritious breakfast is crucial, but for those following a low FODMAP diet, it can sometimes feel like options are limited.
Fear not! Living with a low FODMAP diet doesn’t mean sacrificing delicious and exciting breakfasts. With a little creativity and knowledge of low FODMAP ingredients, you can whip up breakfast staples that are kind to your gut and loved by everyone.
Starting your day off with a warm, comforting bowl of oatmeal is a classic for a reason. But if you’re following a low FODMAP diet, finding a gut-friendly version can be tricky. This recipe for strawberry oatmeal with low FODMAP protein powder offers the perfect solution!
Oats are naturally low in FODMAPs and provide a hearty base for your oatmeal and coconut milk is a lactose-free alternative to cow’s milk. When it comes to choosing a low FODMAP protein powder, several options are available including egg white protein, pea protein, rice protein or whey protein isolate!
This is another low FODMAP breakfast option that will keep you full without tummy aches. This tomato and brie omelet is naturally low FODMAP and great for IBS patients!
This recipe is perfect for you if you’re seeking a delicious and convenient low FODMAP breakfast or brunch option.
Some people like to add a side of sliced avocado next to their omelet, but are not sure if avocados are a low FODMAP food. So is avocado low fodmap? Here’s the thing: While avocados offer numerous health benefits, their impact on FODMAP sensitivity varies depending on the portion size. Smaller servings of around 1/8 of an avocado are considered low FODMAP, but larger amounts can trigger digestive discomfort in individuals following a low FODMAP diet.
Craving a refreshing gut-friendly breakfast? This low FODMAP breakfast recipe is bursting with tropical flavors and packed with nutrients, all while catering to your low-FODMAP needs!
In moderate portions, pineapple falls into the low-FODMAP fruits category, meaning you can enjoy its sweet and tangy goodness without digestive woes. Remember, the key is portion control: stick to a maximum of one cup of fresh pineapple per serving.
However, if pineapple usually triggers your symptoms, you can substitute it with any of these low FODMAP fruits:
This Low FODMAP Breakfast Pizza delivers all the satisfaction of a classic pizza, but with a gut-friendly twist. Packed with tasty veggies, savory bacon, and fluffy eggs, it’s a delicious way to jumpstart your morning in just 20 minutes. Bonus points: it’s gluten-free too!
If you’re someone who likes corn on their pizza, but you always ask yourself “is corn low-fodmap?” I’m here to answer that. While corn is generally classified as high fodmap, smaller portions of around 30-50 grams are considered low FODMAP and are better tolerated than larger ones. So, adding a handful of corn as a topping on your low FODMAP breakfast pizza is optional!
This one is for the busy bees! This low FODMAP breakfast yogurt parfait is a great on-the-go option. This layered treat takes minutes to assemble and packs a punch of flavor and nutrients.
Looking for low FODMAP snacks? This recipe isn’t just a breakfast; it doubles as a delightful low FODMAP snack ready to keep you fueled and feeling your best throughout the day!
I hope these recipes come in handy for all you IBS warriors out there! If you need extra help managing your IBS triggers, my Restore Program is perfect for you. Join the waitlist here!
As a dietitian, I constantly preach the importance of a healthy diet for overall well-being. But did you know the health of your gut microbiome – the trillions of bacteria residing within your gut – also plays a significant role in keeping your heart happy? […]
Would you be surprised if I told you that your gut and heart health are interconnected? What happens in one profoundly impacts the other, and when it comes to heart health, the connection between these two powerhouses is no less than astonishing. Today, we’ll delve […]
Hey there, welcome back! Remember when we discussed how our bone and immune health are interconnected in my previous blog? Well, the story doesn’t end there! In this follow-up blog post, we’ll dive deeper into practical strategies to fortify your bone and immune system, treatment options, essential nutrients as well as lifestyle changes. Let’s get to it!
While osteoporosis hasn’t traditionally been classified as an autoimmune disease, emerging research suggests a potential link between immune system dysfunction and bone loss. This emphasizes the need to assess both conditions during diagnosis to optimize treatment and minimize future complications. Diagnosis involves a variety of methods combined including: bone mineral density test for osteoporosis, and laboratory tests for autoimmune diseases, specifically antinuclear antibody test. Your doctor might even request an X-ray to make the diagnosis.
When it comes to building strong bones, there’s no one-size-fits-all magic potion. What works for your neighbor might not be the best approach for you! This is where personalized treatment plans come in. Let’s take a peek at some of the FDA-approved options:
Patients are also required to take vitamin D and Calcium supplements, and the dose depends on each person.
As a registered dietitian, I can assure you that eating a well-balanced diet with a variety of nutrients while reaching the recommended values can do wonders to your bone overall health. Here’s a breakdown of the essential macro and micro nutrients and their food sources:
| Macronutrient | Benefits | Food sources |
| Carbohydrates | Fiber and fermentable carbs can be beneficial in preventing osteoporosis. Certain types of fiber are fermented by gut bacteria, creating a more favorable environment for the absorption of minerals like calcium and magnesium, which contributes to better bone mineralization and density. | Whole grains, legumes, fruits, vegetables, nuts and seeds. |
| Protein | Proteins maintain skeletal health through various mechanisms: it’s a significant portion of the organic bone matrix, it helps regulate insulin-like growth factor 1 (IGF-1) levels, and can potentially influence calcium metabolism. Aim for 30g per meal or 4-5 oz. | Chicken breast, eggs, dairy products, tofu, legumes. |
| Fat | High intake of saturated fat results in decreased bone mineral density and increased risk of fractures. On the other hand, unsaturated fatty acids positively affect bone health. | Olive oil, avocado, nuts and seeds. |
| Micronutrient | Benefits | Food sources |
| Calcium | Did you know that over 99% of calcium is stored in our bones? Adequate calcium intake is crucial for promoting healthy skeletal growth and ensuring effective bone mineralization. Without it, your skeleton might miss out on its full potential, making it more susceptible to damage. | Milk and dairy products, salmon, almonds, leafy green vegetables, tofu |
| Vitamin D | Vitamin D plays a crucial role in bone health by regulating intestinal calcium absorption, bone resorption and skeletal mineralization. Insufficient levels of vitamin D increases susceptibility to autoimmune diseases and can also affect the immunity, inflammation and muscle function. | Egg yolk, fatty seafood, cod liver oil and breakfast cereals |
| Vitamin K2 | Several studies have shown that vitamin K2 supplements are beneficial for bone loss and bone mineral density, particularly in the lumbar region. | Fermented foods, dairy products, meat, egg yolks |
| Collagen | Collagen supplementation has been shown to cause improvement in bone formation and reduce bone degradation. | Type I – III are most common; Bovine, Marine. Chicken are common examples
*Verisol collagen improves skin health |
#1: Exercise
One of the most underestimated forms of prevention is exercise! While we often associate posture with outward appearances, its impact reaches far deeper, playing a crucial role in preventing osteoporosis. Poor posture weakens your spine and throws off your balance, increasing your risk of falls and spinal fractures, both major concerns for osteoporosis.
Regular balance and posture exercises can help straighten your spine, strengthen your core, and improve your coordination, reducing your fall risk and fortifying your bones against osteoporosis.
#2: Reducing chronic stress
Stress isn’t just bad for your mood, it can weaken your bones! Emerging research points to chronic psychological stress as a contributor to osteoporosis through complex biological processes. Learn how to manage your stress and make sure to engage in de-stressing activities such as meditation, breathing exercises or exposure to nature.
#3: Improved sleep
The National Sleep Foundation Survey found that People with osteoporosis reported short sleep duration and were 67% more likely to get less than 6 hours of sleep per night. In fact, one study showed that short sleep duration was associated with lower Bone Mineral Density and higher risk of osteoporosis. So make sure to get those 7-8 hours of sleep every day!
4: Strong social support system
Living with osteoporosis can be challenging, both physically and emotionally. Navigating lifestyle changes, potential pain management, and the fear of fractures can feel overwhelming. That’s where a strong support system comes in. Having reliable friends, family, or even dedicated care networks can make a world of difference!
Healthy bones and a strong immune system start with what you eat. As a gut-health expert, I know the secret: nourishing your body with the right combination of nutrients. My Restore Program is your key to unlocking this potential. If you’re ready to take your health to another level and work towards better aging, then get on the waitlist here!
