7 Non-Diet Ways to Support Gut Health

Removing FODMAP's is one way that can support our digestion while we heal, but it should never be used long term.  It is only a a way to see which foods, if any, are causing issues.  When we experience IBS, SIBO or other gut issues we often turn to diet first,  but when taken too [...]

Low-FODMAP Pizzoccheri (Buckwheat Pasta with Potatoes, Green Beans, Zucchini and Spinach)

Just north of Milan is a mountainous region of Lombardy known for its epic skiing, spas, bresaola (dried slices of beef similar to prosciutto) and a hearty pasta dish called Pizzoccheri.  Pizzoccheri is a robust dish of short buckwheat pasta cooked up with potatoes, cabbage, butter and cheese. My first introduction to buckwheat pasta was [...]

Low-FODMAP Hemp Milk and Feta Cheese (dairy free)

I consider hemp seeds to be one of my top low-FODMAP superfoods.  They are a delicious, nutty tasting seed that provides a hefty dose of protein, all 20 essential amino acids, and an decent amount of 1,000 mg of omega-3 fats (in 1 Tablespoon) and GLA which can reduce inflammation.  They are also easy to [...]

5 Low-FODMAP Superfoods For Gut Healing

Superfoods are whole foods that are antioxidant-rich, minimally processed and nutrient dense.  They don't have to be hard to find, exotic items sourced from South America.  My top 5 superfoods can be found in most grocery stores and if consumed often can help create a healthy gut.  Here they are, all equally important: Leafy Greens [...]

Why Smoothies Can Be Difficult To Digest

Social media is filled with people touting the health benefits of smoothies.  The attraction is that they satisfy several servings of fruits and vegetables in one easy-to-slurp-down-meal. While I don't disagree, if made correctly, they can pack in a lot of plants and fiber.  What is never mentioned is that they can be difficult to digest if drunk [...]

How To Choose Healthy Fats For Healing

I sing the praises of healthy fats because every cell membrane in your body is made up of it.  Healthy fats reduces cravings, improves brain function, keeps hormones humming and helps us absorb vitamins A, D, E and K.  In 2015, the Dietary Guidelines Advisory Committee reversed restrictions on avoiding cholesterol and instead recommends limiting added sugars. The caveat is that not [...]

Should We Follow a Paleo Diet For Gut Healing?

If you search the internet for "gut healing diet" you will find many recommendations for following a paleo-type or autoimmune protocol diet.  These diets eliminate grains, beans, soy, dairy and sugar.  The autoimmune protocol goes further and eliminates nuts, seeds, nightshades and eggs. The most pervasive theories behind a paleo diet is that grains, beans, nuts and seeds, and even [...]