The Low FODMAP Diet Helps With Bloating

FODMAP diet

First of all, I’m sure we can agree that diet fads are usually lame. They have little to no health benefit other than the diet-marketers making money and you being attracted with unrealistic body expectations and weight loss dreams. However this diet is not about losing weight.. it is a diet specifically helpful for those who struggle with painful bloating, IBS, sensitive stomachs, prior intestinal surgeries (ding ding!!) and other digestive issues.

After my emergency surgery in October of 2014 I couldn’t eat most things… my small intestine was healing and painful. However because of this, when I was physically able, I had an urge to eat EVERYTHING. I ate ate ate and especially loved sugar and carbs. I have a serious sweet tooth. My tummy did not like this.. it was more sensitive than ever and it began to look like I had a beach ball under my shirt, even more so around “that time of the month”. My whole body was relatively thin other than this big bloat! I even had people asking if I was pregnant AND touching my belly when I was out.. how embarrassingly terrible!

So my doctor had given me this diet and at the time I was just not interested. I didn’t have hope my stomach could change after this intestinal resection. I tried the medication and it worked a little bit but not to the extent I was hoping to relieve of this bloating and pain. After trying to do things my own way I finally realized I MUST try this diet regardless of how hard it would be. After that, I noticed a gradual change even within a week. I would wake up and my stomach would be flat, no bloat. I would go through the day and although it was hard to avoid bread and cake I continued to feel like I was not struggling with bloat! Hurray! Not only that but with increase in low fodmap foods I have been losing the extra weight I put on when I was eating unhealthily. I attribute this to eating healthier and exercising.. which are the only things anyone should be doing to get in shape. Starving yourself, trying fad diet pills, etc are likely just quick fixes and are not improving your health!

So what do you eat (and avoid) on the low fodmap diet?

FODMAP List

Oligiosaccharides

Avoid: Garlic, onions, wheat, leeks, nectarines, barley, rye, lentils, pistachios, kidney beans, chickpeas, broccoli
Eat: Quinoa, rice, corn, potato, buckwheat, eggplant, squash, pumpkin, bok choy, cucumbers, endive, tomato, zucchini, gluten-free products

Lactose (Disaccharide)

Avoid: Milk, cottage cheese, ice cream, yogurt, sour cream
Eat: Feta, cheddar cheese, parmesan, lactose-free dairy (or lactaid), almond milk (ensure inulin is not added ingredient), plain lactose-free yogurt

Fructose (Monosaccharide)

Avoid: High-fructose fruits and foods like apples, mangos, honey, asparagus, pears
Eat: More evenly distributed fructose/sucrose fruits like bananas, blueberries, kiwi, raspberries, strawberries

Polyols

Avoid: Avocado, mushrooms, cauliflower, prunes, peach, cherries, blackberries, sugar alcohols (often in candy like: xylitol, sorbitol), molasses, watermelon
Eat: Honey dew, cantaloupe, raspberries, stevia, white or raw sugar (limited), pure maple syrup

Many of these foods should not be completely excluded, as they can be good for you if you’re not sensitive to them. On a low-FODMAP diet you aren’t eliminating these different types of carbohydrates completely—just reducing them — so if you slip-up it’s not the end of the world, keep going.

Some Go-To Recipes

Because the rest of my family is not really low-fodmap and eats bread, noodles, fruits and veggies that are high fodmaps.. I get major cravings. Some things I can make for them that they don’t mind: fried chicken with corn flakes vs crackers, noodles with rice noodles, homemade pickles (remember garlic and onion are very bad for fodmappers and that stinks!!). As usual my recipes are not exact measurements because that’s how I cook (by sight and feel).

Grilled Cheese Quesadilla

  • Corn (gluten free) Tortilla
  • Cheddar Cheese
  • Tomato (love grilled cheese with tomato!)
  • Dollop of non or low lactose plain yogurt on top
  • Directions
    Place the tortilla in a greased pan or on griddle that’s on medium heat. Put some shredded cheese on top and when it melts place a slice of tomato on top, fold in half, top with a dollop of yogurt.

Fried Chicken

  • Corn flakes
  • Bit of Corn Starch or Tapioca Starch
  • Salt & Pepper
  • Egg
  • Thawed Chicken
  • Directions
    Oil for frying (olive oil + bacon grease for flavor!)
    Heat oil to high heat, dip chicken into beaten eggs and then into crushed corn flakes mixture (with corn starch and salt & pepper). Turn chicken when browned. Remove when internal temp is at least 345 degrees Fahrenheit.

French Toast

  • Gluten free white bread
  • Splash of Lactaid Milk
  • Egg
  • Vanilla
  • Cinnamon
  • Maple Syrup (actual maple syrup, not the sugary brands of syrup)
  • Directions
    Dip bread into the milk, eggs and vanilla. Heat in greased pan or on griddle until lightly browned on each side. Sprinkle with cinnamon. Top with a bit of maple syrup.

Snacks

  • Rice cakes + peanut butter (check ingredients!) + banana slices
  • Plain potato chips (you can haz!!)
  • GH Cretors Chicago Mix (a serving takes care of sugary cheesy cravings!)
  • Corn chips + cheddar cheese + jalapeños + oven/microwave to melt cheese + no/low lactose dollop of yogurt
  • Banana + lactose free vanilla yogurt + sprinkles of raw sugar + thin popsicle stick + freeze for 1 hour = banana pop (my kids LOVE these)
  • String cheese stick
  • WOW Baking Co Lemon Burst Wheat & Gluten Free Cookies
    These cookies have no high FODMAPs! They also make other flavors but the only ones that might be ok are Snickerdoodle and Peanut Butter however I haven’t checked them!
  • Snack Stops: Target, Fresh Market and Whole Foods have a bunch of snacks made for those of us on restrictive diets if you look around and check ingredients! Gluten and dairy free have been more and more accepted in other grocery stores, as well.
  • Peppermint and Ginger teas (if you sweeten use white or raw sugar, not honey) are always a good idea for your tummy!

bagged-lemon-burst GH CRETORS CHICAGO MIX yellow gluten free cake mix

Those should give you a few ideas! For instance you can fry eggplant for eggplant parm with the same mixture as the chicken above but remember to make your own tomato sauce because garlic and onion are in most or all tomato sauces! You can also substitute spaghetti noodles for rice noodles (MAI FUN).

As you see above, I found a new favorite dessert/snack food that doesn’t cause me bloating and doesn’t have any major offenders in it: GH Cretors Chicago Mix! This is really a treat because most candy popcorns I found had at least one big bloat-inducer or just left me feeling those same bloated feelings. It takes care of all of the cravings in one bag.

More Tips

Differing Information

You might notice after exploring low FODMAP food lists that many different doctors and people disagree on foods. I find the best thing is to check Monash University‘s app list then to read about the ingredients myself if I’m not sure in a store. It takes some getting used to and it’s confusing and tough at first but it starts to make sense soon! It’s easier when you’re going and getting more accustomed to listening to your body (belly) and what things bother YOU!

Spices

Beware of SPICES! Although all spices except for garlic and onion are fine many spice mixes (including yellow curry!) have onion and garlic IN them. This includes broths. These two flavorful guys taste SO GOOD but cause me a lot of discomfort especially on this diet.. I notice very quickly if they are in something after I’ve cut FODMAPs down/out. So be sure to look out for them. Green onions (scallions) and chives are safe if only the green tops are used and they’re used minimally. So your cherished fried rice and noodles can survive as long as you skip the bulbed onions and garlic!

How Long?

If you decide you do want to adopt a low FODMAP diet, it’s best to talk to your doctor first. If you can, try to commit to the diet for at least a month before you determine if it’s beneficial for you and your digestive system. It’s best to keep a journal (I have one on my phone so I can always easily write notes about foods) along the way to document changes and reactions to foods. I find even low FODMAP foods can give me bloating and some high FODMAP foods won’t! It’s a good idea to keep it handy.

Introducing FODMAP Foods

Also after you try the diet for a month you can start to introduce new foods you used to love by eating one a day or so and see how they affect you. You might be skipping on something that you find you can eat with little discomfort.

FODMAP Friendly Sites

If you decide to try the diet, let me know your experience and if you need support! I’ll be sure to update about my journey more in the future. xo

Make Homemade Lollipops Without a Mold

Stay tuned to until the end of the “cooking” part and see mine and Colette’s super silly Lollipop dance to celebrate~ this is one of her favorite songs (she loves lollipops) and she has been wanting to make this video for so long haha! She also did one of her singing a Ramones song but I guess that one might come in the future.

I’m super silly in this but the recipe is on YouTube and our lollipops are super spicy but excellent adult lollipops! The kids decided on a different dessert after they felt they were too hot! I guess Mary accidentally put a bit much cinnamon oil in them. Oops! I’ve already eaten 3 so far! ha

Please subscribe if you enjoy! More videos on the way for this Youtubenewb~

xox

Desserts that are Eye & Tastebud Candy

So I’ve been on a whirlwind of candy making, eating, fawning over and trying. I’ve been planning what sorts of sweets I’ll make for my wedding in October and which ones will be the best ideas! If you’d like to join me on my trip down the sugar rabbit hole then please grab a cup of tea (preferably with a LID) and jump jump jump!

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Merengue kisses are all the rage these days and they’re super simple to make… Here’s a recipe for the above merengue kisses!

Coconut ice! Cute and tasty~ Learn to make it here.

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What about a SIMPLE but adorable dessert that uses store-bought marshmallows? You can get the information about making this super easy (but cute) dessert here~ what’s better than a bouquet of marshmallow pops?

1.-Marshmallows-Bouquet

Don’t you love marshmallow ropes? Those are adorable! You can learn to MAKE THEM here.

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Make square marshmallows here.

I cannot imagine anything more satisfying than melt-in-your-mouth cotton candy merengue cookies! You can learn to make those here.

cotton candy merengue

Or what about Cotton Candy MOUSSE? i know not everyone is a fan of mousse but I have ALWAYS loved chocolate mousse (chocolate mouse if know the reference from a favorite movie!) however my spouse believes that it’s too much fluff and should be a topping or accessory to the main dessert — ha!

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With my family going on little hikes we often need bagged snacks we can munch on in between meals. My dear friend, Twinkiechan, introduced me to this amazing Lucky Rainbow Chex Mix recipe and I nearly toppled over by sugar high from only seeing the photos~

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Now everyone who’s close to me probably knows my FAVORITE desserts are creme brûlée and CANDY APPLES. How silly is that pairing? However candy apples have taken a big fall in my experience.. the fairs and festivals tend to have caramel apples and parties usually prefer chocolate apples.. or apples coated in almond bark… and they are NOT the same! I want that hard candy shell. I want the cinnamon candy perfect pairing with the sour, crisp apple. It makes my mouth send me to the moon!

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Neon-Pink-Candy-Apples-SWEET-HAUTE

This is the right kind of candy apple! This recipe teaches you how to make hot pink candy apples (how cute). I would only change the vanilla to cinnamon of course~ I’ve also heard of melting the red generic cinnamon candies for the apples and that seems to go well also! As with all hard candy you have to make sure it’s been heated to the correct temperature lest you have a tacky, teeth pulling shell rather than the crunchy perfection of a candy apple!

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Cooking With Videos

One of the easiest ways to find and follow cute recipes is by doing a quick YouTube search! Then you can see how the process is really done without doing guesswork. It’s a great way to make more complex sweets!

Macarons have been and are ALWAYS a win with me. I have had a life-long almond obsession (both taste and smell!) and they’re made from almond meal (plus other scrumptious flavors!!) and egg whites as well as tasty ganache in the center of the cookie sandwiches. What better way to make them than to give them a little tint of rainbow?

Speaking of rainbows though.. (as I can always be found doing).. let’s add some pastel rainbow to the delicious merengue and VIOLA!

I’m saving the best for last… this is one of my all time favorite cooking videos by decocookie (her channel is amazing). In this cooking lesson she teaches us how to make a Little Twin Stars cookie house! The cutest dessert ever.

Thanks for drooling with me! Check back soon for more inspirational delicacies and feel free to let me know what your favorite desserts are!

Vlog: How to Make Valentine Kombucha Tea

Kombucha is one of those things you either love or hate.. and I love it. Given my own experience I can say it is a really good drink both in taste (yum!) and in the health benefits I have personally experienced. I would prefer the mango lemonade flavor (the best!) to this cherry vanilla or lime but it’s a nice change and quite seasonal!

This vlog explains/shows how to make kombucha by using a SCOBY and also how to use the fermented kombucha tea after a week to make the flavored, bottled kombucha drink you see in stores. This flavor is VALENTINE aka cherry vanilla and cherry lime. Enjoy!

How to Make Kombucha — the recipe we published originally here!

King Rabbit Carrot Cupcakes & Frosting

Yesterday (Oct 8th) was my best friend and soul mate David’s 40th birthday so guess what I decided to do? Use the frozen carrot mush we had leftover from juicing earlier and make him some birthday cupcakes! He told me I had hoarded way too much carrot mush and would never use it and so VIOLA I’m going to make it delicious. Our family name means land of the rabbits so what better way to celebrate his life than with CARROTS!? I know.. there really isn’t one. This recipe is catered to him but you could substitute all sorts of things such as adding crushed walnuts, raisins, etc.

HAPPY BIRTHDAY, LOVE!

King Rabbit Carrot Cupcakes

  • 1 1/3 cups flour
  • 1 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 teaspoon ground cinnamon
  • 1/2 cup butterscotch chips
  • 2 large eggs
  • 2/3 cup granulated white sugar
  • 2/3 cup melted coconut oil
  • 1/2 teaspoon vanilla extract
  • 2/3 cup grated apples
  • 1 1/3 cups grated raw carrots
  • Queen Bunny’s Cream Cheese Frosting

  • 1/4 cup butter
  • 4 ounces cream cheese
  • 2 1/4 cups confectioners sugar
  • 1/2 teaspoon vanilla extract
  • King Rabbit Carrot Cupcakes

    Preheat oven to 350 degrees F and grease 12 muffin cups or fill 12 muffin cups with paper liners.

    Combine all ingredients in a bowl and mix. I like to use my clean hands so that I permeate my heart into whatever I’m making and I can feel that everything is adequately mixes. This is how I make all baked goods, bread, desserts, etc. Love it or leave it.

    Evenly fill the greased muffin cups or muffin liners and bake at 350 degrees for around 18-22 minutes. Check around 18 minutes depending on how quickly your oven bakes, your tins etc. I like to check early as opposed to cooking things too dry. If a toothpick inserted into the center comes out clean then remove the muffin tins and let cool before frosting.

    Queen Bunny’s Cream Cheese Frosting

    In a bowl use your mixer to beat the butter and cream cheese until very smooth and creamy while slowly adding the powdered sugar and vanilla until smooth. Pipe the frosting on the top of the tops of the cupcakes. For quick piping I like to add the icing to a ziplock with the corner cut off and pipe on top of the cupcakes.

    happybirthday