🌱 Navigating IBS with the Power of Food: A Dietitian's Perspective

 

🌱 Navigating IBS with the Power of Food: A Dietitian's Perspective

As a dietitian, wellness coach, and someone personally diagnosed with Irritable Bowel Syndrome (IBS) in my twenties, I've spent years exploring how dietary choices and lifestyle shifts can ease symptoms and support long-term well-being. Although IBS can be confusing and frustrating—especially when it comes to food—the concept of using “food as medicine” has never been more relevant.

That's why I felt it was time to revisit and update one of the most transformative tools I've come across: the low FODMAP diet.

💡 What is the Low FODMAP Diet?

If you're among the 10–20% of people dealing with IBS and haven’t heard of the low FODMAP diet, you're definitely not alone. I first learned about it years ago during the Greater New York Dietetic Association’s Annual Meeting, where the brilliant Kate Scarlata, RD, spoke about its benefits. Her presentation was a lightbulb moment—both for me personally and for many clients I've worked with since.

So, what exactly is FODMAP?

FODMAP = Fermentable Oligo-, Di-, Mono-saccharides And Polyols

These are types of short-chain carbohydrates that are poorly absorbed in the small intestine. When they reach the large intestine, they’re fermented by gut bacteria and can draw excess water into the gut—often leading to bloating, gas, abdominal pain, and changes in bowel habits like diarrhea or constipation.

🥦 How the Low FODMAP Approach Works

The diet is typically done in two phases:

1. Elimination (2–6 weeks) Remove high-FODMAP foods to reduce symptoms.

2. Reintroduction Gradually reintroduce FODMAP subgroups—one at a time and in small amounts—to identify which ones trigger symptoms.

*This I recommend being done under the guidance of a Registered Dietitian familiar with IBS and other coexisting conditions. A structured approach helps uncover your individual tolerance and opens doors to eating more freely again.

What I love most? Even if certain foods bother you now, there's a good chance you can enjoy them again in moderation once you've pinpointed your sensitivities!

🧠 Breaking Down the FODMAP Subgroups

Here’s a brief overview of each FODMAP type and some the foods they show up in:

FODMAP Type	Examples of Foods That May Cause Symptoms
Fructose (fruit sugar)	Mangoes, papayas, figs, honey, high-fructose corn syrup
Lactose (milk sugar)	Cow’s milk, yogurt, ice cream
Fructans (fiber)	Wheat, onions, garlic, inulin, chicory root, beer
Galactans (legume sugar)	Beans, dried peas, soy, lentils
Polyols (sugar alcohols)	Apricots, plums, sugarless candy/gum, sorbitol, xylitol

*For the most accurate guidance, I personally use the Monash University app—created by the team who developed the diet—to check food lists and updates.

🙌 Final Thoughts

Don’t be discouraged if the elimination phase feels restrictive—it’s temporary! With the right support and a bit of detective work, many people find tremendous relief and regain confidence in their food choices.

*This post is intended as an introductory guide, not a substitute for medical advice. Always consult a healthcare professional before making major dietary changes.

Here’s to feeling better and eating smarter—one bite at a time!

Here are a few low FODMAP recipes:

Sumer Squash Salad: 2 zucchini squash and 1 summer squash (washed and chopped as desired), 3 T. fresh lemon juice, 2 T. olive oil, 1 t. Dijon mustard (no onion), 1/3 cup crumbled feta cheese, fresh herbs: parsley, mint, basil as desired, ¼ c toasted pine nuts, salt and pepper to taste. In a medium bowl, combine the zucchini and summer squash. Whisk the lemon juice, olive oil, mustard, salt and pepper and drizzle over the squash. Toss in the feta, pine nuts and herbs. Serve immediately. 

Greek Turkey Burgers with Tzatziki Sauce: 1 pound ground white meat turkey, 1 pound ground dark meat turkey, ½ c fresh chopped dill, ½ c pitted Kalamata olives, juice of ½- lemon, 1 c reduced- fat feta cheese. Combine all ingredients for the burgers and mix well. Form into 8-10 burgers and grill until the internal temperature reaches 165 degrees F.

Tzatziki Sauce: 1 c plain Greek yogurt (or lactose free yogurt if you are doing the elimination diet), juice of ¼ lemon, ¼ c diced cucumber, 2 T. chopped fresh dill. Combine all ingredients and place a bit on top of burgers to serve. (Recipes adapted from blog.katescarlata.com)

🚌 You Are the Driver of Your Life: Courage vs. the Fear Gremlin

Do you have the COURAGE to bring fort the treasures inside you; say yes.

Deep inside you, what is calling out to you, what is driving you? Courage is needed to bring out your inner voice, and your inner you; the "Joy of Life"! What goes side by side with courage though, is fear. Fear you might be left out, fear you might be asked out, fear you're too tall, fear you're too short, fear your assignment was too long, or your assignment was too short, fear you might be right, fear you might be wrong. The list is too long! Who can live with all this fear!

Let's just imagine an easy, healthy, peaceful life; this is what You Deserve. When you use your inner voice to silence the "Fear Gremlin", your creativity and focus will return or improve. Your "inner fear" will always be there, but you don't need to allow this "Gremlin" to sit on your bus, to drive, to play the music, to be disrespectful to the others on the bus. Fear does co-exist with Courage and Creativity, but don't forget: You are the driver on Your bus. 

What Went Well (WWW) Wednesday Wellness ideas:

Think of the inner voice that tries to get in the way of what you really want to do. What or who's stopping you? What's the voice saying? Journal about it. What could you say back to the Gremlin? Practice that a few times. Now try to "Catch" yourself when you hear that Inner Gremlin and say what you were practicing. 

🚌 You Are the Driver of Your Life: Courage vs. the Fear Gremlin

Do you have the courage to bring forth the treasures that live within you? Say yes.

Deep within each of us lies a voice—sometimes quiet, sometimes bold—that calls us toward joy, purpose, and creativity. This is the “Joy of Life,” the essence of who you truly are. But to let that voice speak, we need courage. And wherever courage goes, fear follows close behind.

Fear shows up dressed in countless disguises:

• Fear of being left out.

• Fear of standing out.

• Fear of being too much—or not enough.

• Fear of failure... or even success.

It's overwhelming. Who can live freely under the weight of all that?

✨ You deserve ease. You deserve peace. You deserve a life that feels good.

When you listen to your inner truth and let your authentic voice rise above the chatter, something beautiful happens: your focus sharpens, your creativity blossoms, and fear begins to lose its grip.

Fear might always ride the bus with you—but it doesn’t get to drive. It doesn’t pick the playlist. It doesn’t get to disrespect the other passengers. You are the one behind the wheel.

🌱 Wednesday Wellness: What Went Well (WWW)

Want a small but mighty shift this week? Try this:

• Think about that inner voice that blocks your path. What's it saying? Who or what does it sound like?

• Journal a response—what would you say back if you could?

• Practice that response aloud. Let it become your armor.

• Next time your “Fear Gremlin” pipes up, catch it in the act. Now, say what you practiced. Own the moment.

You’ve got this. Fear is loud, but your courage is louder.

The Practice of Gratitude: Nourishing the Soul Every Day

The Practice of Gratitude: Nourishing the Soul Every Day

A Reflection on Awareness, Appreciation, and Inner Growth

To wake to a new day is to receive a silent, profound invitation. Life, with all its unknowns, greets us with the gift of possibility. Each breath upon awakening is a gentle reminder that our presence here is purposeful, that we are called to find meaning in the moments—both small and grand—that compose our experience.

Gratitude, it turns out, is not merely a passing sentiment. It is a conscious choice, a lens through which we can view the world. Adopting an "attitude of gratitude" allows us to savor the gifts that surround us: the warmth of sunlight streaming through a window, the laughter of a loved one, the comfort of a familiar routine. There is wisdom in the refrain, "you can always look up and you can always look down." Perspective is a powerful tool, and each situation invites our interpretation. In any circumstance, we hold the agency to decide how it will shape us.

By nurturing "awareness," we become architects of our inner landscape. We learn to notice our thoughts, to gently interrogate the stories we tell ourselves. When gratitude feels scarce, when we find ourselves believing that nothing is ever enough or that good fortune is merely our due, we risk slipping into resentment, stagnation, and entitlement. But the mind’s pathways are not fixed; neuroplasticity assures us that with care, intention, and practice, new habits and ways of seeing can blossom.

To appreciate what we have—whether it is the company of someone dear, the serenity of a morning view, the simple tenderness of a pet at our feet, or the pillow that cradles our head—cultivates a deeper respect for ourselves and for all that enriches our lives. Things and people, once seen as replaceable or taken for granted, become precious, imbued with meaning and memory. With attention and care, we nurture our own gardens, watching love and gratitude cause all things to flourish.

Granting ourselves moments of pause—in nature, within community, through movement or stillness, by honoring our values and passions—creates space to listen to our inner voice. In slowing down, we tune into the quiet wisdom within us, fostering a connection that can anchor and guide us.

Begin today. Thank yourself for showing up. Thank those who brighten your path. Write a note of appreciation or offer a quiet acknowledgment for the small wonders in your world. Practice awareness by catching yourself in moments of negativity and challenge your perspective: ask, "Can I look up? Can I look down? What else might be true here?"

In tending to your soul with gratitude, you invite growth, resilience, and joy. Like the body and mind, the soul thrives when nourished, becoming more open, more generous, and more alive. May today—and every day—be illuminated by appreciation, presence, and the gentle unfolding of your own becoming.

I wish you a truly beautiful day.

April Showers and Spring Cleaning

 

Bring May flowers. Without the rain, we wouldn't have all the beauty and abundance of the seasons.

It’s that time of year again – to clean out the winter closets, clean out the kitchen cabinets, and clear up your mind. Let go of what you no longer need, or what no longer serves your life and who you are.

Where should you start?

Open your eyes and get curious. Imagine yourself in the clouds looking down on yourself. What do you want your space to look like from this perspective? What is in the picture? What has left? How do you feel thinking about this?

Start with yourself.

Who are you, what do you do, and what do you need to be the best version of you?

Take a good honest look inside. Take notice of where you are, and what you already have in your life. 

Be kind to yourself, this is a ongoing process, no need to criticize yourself, and you can focus on your strengths for added motivation.

The kitchen clean-up is ready to begin.

The kitchen is often the center of the house, and for good reason. It’s where family can gather around the table and check in with each other, and where we cook and nourish our bodies.

Clean Out:

• Processed Food: If you can’t pronounce the ingredients, you shouldn’t put them in your body.
• Added Sugar: Corn Syrup, HFCS, or other foods with sugar listed as the first ingredient.
• Trans and Saturated Fats: These fats often go along with processed foods.
• Fake Foods: Try to discern what real food is or is not, and stick with real foods. Was it made in a plant, or is it a plant?
• Food Dyes and Colors.

Eat instead:

• Fresh or frozen fruit and vegetables.
• Lean meats such as chicken, turkey, beef or lamb, eggs and fish.
• Low fat or non-fat dairy products or substitutes (soy or almond milk, soy yogurts).
• Nuts and nut butters, seeds, beans, and soy products like tofu and miso.
• Whole grains such as brown rice, quinoa, sweet potatoes, spaghetti squash, oatmeal, and whole wheat bread.

And onto the closets.

Oh! There can be so much sentimental stuff hanging out on your hangers and sitting in drawers. But memories of the past are just that. You don’t need an old piece of clothing to remind you of someone or something special. Take a picture of it if you need to, but then let it go. Clutter in the closets lead to clutter in the brain. A clean house leads to a clear(er) mind; just like clean foods lead to a clean(er) body. A clean and clear mind and body can lead to more peace, harmony, focus and acceptance.

Carving out time now to get things in order will help you create more time later by:

• Being able to find things more easily...your keys, phone, wallet and, oh...that bill you forgot to pay!
• Wearing the things that you have. We all save that favorite shirt or the jeans that haven’t buttoned in 20 plus years, but why? You'll gain more time by not having to keep trying things on, seeing what matches, and then go shopping, once again, because you “have nothing in your closet”.
• Not having to keep re-stacking, re-reading, re-organizing, replacing, and just being mindful of things you don’t need to crowd your style.

You can now take better care of yourself and your loved ones. And doesn’t that feel refreshing like warm spring breeze!

Recipes

Turkey Meatloaf

• 2 pounds of ground turkey
• ½ c. panko bread crumbs
• ½ c. milk
• 2 T. ketchup (plus more for the top)
• ½ t. salt and pepper
• ¼ c. Italian seasoning
• 2 eggs

Directions: Mix the milk and panko in a bowl then add the mixture to the turkey and other ingredients in a medium sized bowl. Spread evenly in a bread loaf pan that has been lightly greased. Spread some ketchup on top. Bake at 350 F for 60-75 minutes, or until the center of the meat loaf is at an internal temperature of 160 F. Slice and serve with roasted vegetables (broccoli, cauliflower, carrots, onions, peppers) and corn muffins.

Leftovers will be great for sandwiches the next day (on Ezekial bread with veggies) or in egg muffins. To make egg muffins, simply crumble up some of the meat loaf and add to a bowl of eggs, low-fat milk, shredded cheddar cheese, salt and pepper. Pour into greased muffin tins and bake about 10- 15 minutes at 350 F until set. Enjoy on the go for a quick and easy breakfast.

Grilled Shrimp Tacos

• ½ c. Greek Yogurt
• 3 T. organic mayonnaise
• 3 T. milk
• ½ t ground cumin
• 1 ½ pounds raw large shrimp, peeled and deveined
• 3 T. melted butter
• 2 large garlic cloves, minced
• 4 limes cut into quarters
• Kosher salt
• 8 large washed and dried romaine lettuce leaves
• 2-3 c. finely shredded red cabbage
• Tomato salsa

Directions: Heat grill to medium-high. In a small bowl, whisk together the 1^st four ingredients. Set aside this “sauce”. Skewer the shrimp (if using wood skewers, soak them in water for 10 minutes before you use them). In a small bowl, combine the butter and garlic. Brush the shrimp with this mixture. Place the shrimp on the grill with the limes for about 4 minutes a side (until the shrimp are opaque and the limes are browned). Remove from the grill and lightly salt the shrimp. Divide the shrimp evenly among the romaine lettuce leaves, top with cabbage, the “sauce”, salsa and the juice from the grilled limes. It may be messy – but will be delicious!