HiReader, Winter months, especially February, can be surprisingly hard on your gut. Colder weather naturally slows digestion, for multiple reasons such as spending more time indoors that decreases physical movement and gut motility. And changes in diet with heavier comfort foods and less fruits and vegetables can contribute to more constipation and bloating. This time of year also brings its own challenges: post-holiday burnout, shorter days, less movement, and disrupted routines. These...
8 days ago • 1 min read
Hello Reader, The holidays don’t have to mean digestive distress. A few simple choices can help keep your gut stay calm while still enjoying your favorite foods. Key principles: Start with protein: Turkey, chicken, salmon, tofu, or eggs help stabilize blood sugar and support digestion, and are all lower in fat too. Choose cooked vegetables: Carrots, zucchini, green beans, squash, and spinach are tolerated cooked. Sometimes a lot of roughage in raw salads may be more challenging for your...
3 months ago • 2 min read
Hello Reader, Pumpkin isn’t just a fall and holiday favorite. It’s a nutrient-packed, low-FODMAP ingredient that can support gut health all year long. Here’s why it belongs in your IBS-friendly routine: Pumpkin is rich in vitamins A and C, both essential for a strong immune system. Vitamin A supports the mucosal lining of the gut, while vitamin C helps reduce inflammation and promotes collagen production. Antioxidant Power from Beta-Carotene: That vibrant orange color comes from...
3 months ago • 1 min read
Hi Reader, While everyone experiences occasional bloating, those with IBS are often more sensitive to certain foods that ferment in the gut, leading to discomfort. In this issue, we’ll break down common triggers, why they cause bloating, and swaps that may help you feel lighter. Why IBS Causes Bloating Bloating in IBS is often tied to how your body processes certain carbohydrates called FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols). These carbs are poorly...
5 months ago • 1 min read
Reader, When the weather heats up, staying hydrated becomes more important than ever because you can easily get dehydrated without even realizing. This is especially true if you have IBS. Dehydration can sneak up quickly and trigger symptoms like constipation, bloating, and slow digestion. This guide will help you stay cool, nourished, and symptom free Why Hydration Matters for IBS Your digestive system relies on adequate fluid to keep things moving. When you’re dehydrated, your colon absorbs...
7 months ago • 2 min read
Reader, Traveling with IBS doesn’t have to mean stress or uncertainty. Whether you’re headed on a weekend road trip or flying across the country, a little planning can go a LONG way in keeping your gut calm and your travel days smoother. Here’s your ultimate IBS travel checklist designed to help you feel prepared and ready to enjoy your trip. Travel Checklist for IBS Relief Medications and Support Items ● Antispasmodics ● Imodium or other anti-diarrheals ● Fiber supplements (psyllium-based is...
8 months ago • 1 min read
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...
10 months 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...
11 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....
11 months ago • 1 min read