Happy May! If you live with IBS or other food sensitivities, navigating these food-focused events can feel overwhelming, but with a little planning, you can enjoy the food without flare ups. Memorial Day Cookout: IBS Tips & Food Swaps Choose Lean Proteins Grilled chicken, turkey burgers, and fish are easier to digest than heavy red meats. Skip onion-heavy marinades and season simply with herbs, salt, and pepper Smart Side Dishes Offer roasted potatoes, cucumber salad, or a quinoa tabbouleh...
about 1 month ago • 2 min read
HiReader, Spring is here which means big travel plans, outdoor activities, and busy schedules! Whether you’re heading out for a weekend trip, trying out new restaurants, or fueling for performance, keeping digestion in check is key to staying symptom free. Low-FODMAP Restaurant Tips Eating out with IBS doesn’t have to be stressful! Here are some ways to navigate menus and avoid digestive discomfort: Check the menu ahead of time – Many restaurants post their menus online, making it easier to...
3 months ago • 1 min read
HeyReader, March is National Nutrition Month, and this year’s theme is how food connects us! No matter where you are in the world, food is deeply tied to culture, family, and health. But if you have IBS, navigating different cuisines can be tricky. That’s why we’re highlighting gut friendly options from global cultures that are naturally low FODMAP and delicious! Indian Cuisine Indian food is packed with flavor, but many dishes use garlic, onion, and legumes, which can be tough on digestion....
3 months ago • 1 min read
Hi Reader, Eating low-FODMAP doesn’t have to mean spending hours in the kitchen meal prepping on the weekends. By keeping a well stocked pantry and a little bit of prep and planning you can save time while keeping your gut happy. Stock your Pantry with Essentials A well-stocked pantry makes for a happy gut, keep these staples on hand: ● Grains: Brown rice, quinoa, gluten-free pasta, and rolled oats. ● Canned Goods: Rinsed canned lentils, chickpeas (in moderation), and coconut milk. ●...
4 months ago • 1 min read
Hello Reader, Even as the weather begins to warm in some areas, winter is still a great time to enjoy seasonal produce that’s both nutrient-dense and gut-friendly. Choosing low-FODMAP fruits and vegetables can help support digestion while keeping meals flavorful and satisfying. Here’s your guide to winter’s best IBS-friendly produce and easy meal ideas! Low-FODMAP Winter Vegetables to Enjoy: Kale – A powerhouse of vitamins A, C, and K Carrots – Perfect roasted, in stews, or as a crunchy snack...
5 months ago • 2 min read
Hello Reader, The holiday season is a time for celebration, but it can also bring challenges when managing your digestion. From festive feasts to travel plans, staying comfortable and symptom-free requires a little extra preparation. These practical tips and must-have travel essentials will help you enjoy the holidays with confidence and ease. Plan Ahead Check event menus beforehand and bring a low-FODMAP dish to ensure there’s something safe for you to enjoy. Pack Low-FODMAP Snacks Prepare...
6 months ago • 1 min read
Hey Reader, We’ve just wrapped up Thanksgiving, and now we're diving into the festive season of December! With all the upcoming celebrations, it’s the perfect time to join the Holiday Fiber Fix Challenge and support your health through every delicious moment. This is your last chance to join us before we kick off—don’t miss out! Here’s What You’ll Get in the Challenge: Weekly Fiber-Rich Recipes & Meal Ideas for the holidays A Fiber Tracker to keep you on track during December Exclusive...
7 months ago • 1 min read
HeyReader, Thanksgiving is a time to gather, celebrate, and enjoy delicious food with loved ones. However, for those with IBS or food sensitivities, the holiday buffet can feel more like a minefield than a feast. The pressure to navigate rich, indulgent dishes while avoiding potential triggers can make it hard to relax and fully enjoy the holiday. But don’t worry—this year can be different! With a little preparation and some strategic food swaps, you can savor the season without sacrificing...
7 months ago • 1 min read
Hello Reader, With all the holiday celebrations approaching, it’s common to experience challenges like overeating, fatigue, and digestive issues. But don’t worry—the Holiday Fiber Fix Challenge is here to help you navigate the season with more energy and balance! Common Holiday Struggles (and How Fiber Can Help!) During the holidays, rich meals and busy schedules can leave us feeling sluggish and overindulged. Adding more fiber to your daily routine can make a big difference by helping to:...
7 months ago • 1 min read