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Hi.

Welcome to my blog. Belly Gone Bad was started as a result of my own personal struggles with too many bad belly days with IBS and SIBO. My intention is to provide evidenced based and current nutrition recommendations for those seeking improved digestive health.

Specialties

  • Irritable bowel syndrome (IBS)
  • Completed the Monash University RDN training for the Low FODMAP Diet for Irritable Bowel Syndrome
  • Small intestinal bacterial overgrowth (SIBO)
  • Inflammatory bowel disease (Crohn’s disease, Ulcerative colitis)
  • Bariatric/Metabolic Surgery
  • Lactose intolerance
  • Enteral nutrition (tube feedings)

Healthy Snacks

  1. Apples + almond or peanut butter ( Justin’s has a portable squeeze) + cinnamon

  2. Dried fruit (apple, apricots, raisins, blueberries, etc)+ nuts

  3. Freeze dried fruit + nuts

  4. Prosciutto + melon

  5. Coconut date rolls- roll dates in shredded unsweetened coconut

  6. Walnut stuffed figs- gently press a walnut into a fig.

  7. Celery stuffed with tuna salad (other veggies work too)

  8. Plantain chips + guacamole + salsa

  9. Banana + almond butter bowl or unsweetened coconut flakes.

  10. Frozen peaches, grapes, pineapple tidbits, or sliced bananas

  11. Mango with chili powder + lime

  12. Dark chocolate– aim for the highest cacao percentage & the lowest amount of sugar. 75% or higher is preferred.

Veggie Snacks

  1. Carrots+ peanut or almond butter

  2. Celery + peanut or almond butter

  3. Raw vegetables  and hummus

  4. Jicama

  5. Pickled cucumber salad- add ~1/4 cup rice wine vinegar and toss it with cucumber slices. Season with toasted sesame seeds and sesame oil. 

  6. Roasted seaweed

  7. Kale chips - 2 cups kale leaves coated with 1 tbsp olive oil and 2 tbsp nutritional yeast, baked at 325 degrees for 15 minutes or store bought

Healthy Fats

  1. Black or green olives

  2. Avocado sushi bites- Seaweed with avocado, carrots and sesame seeds with hot sauce.

  3. Ants on a log- celery + almond or peanut butter + raisins if desired.

  4. Broccolini salad- toss broccolini with red wine vinegar, olive oil, salt & pepper. If you let it sit overnight the vegetables will soak up the vinegar. You can also use green beans and regular broccoli instead of broccolini.

  5. DIY trail mix-combine any of the following cacao nibs, shredded unsweetened coconut, nuts, seeds, raisins, freeze dried fruit

  6. Nuts of any kind (24-47 pistachios, 12-24 almonds, 9-18 cashews, 6-12 macadamia, 15-30 whole peanuts, 10-20 pecans, 7-14 walnuts)

  7. ½ avocado sprinkled with salt

  8. Unsweetened coconut flakes

  9. Chia seed pudding- combine ½ cup chia seeds + 1 cup unsweetened almond milk+ ½ tbsp. honey. Let chill for 4+ hrs and enjoy.

Protein Rich Snacks

  1. Hardboiled egg + crumbled bacon 

  2. Hardboiled egg + salsa

  3. Low sugar greek yogurt (< 15grams of sugar per serving)

  4. Kefir (< 20 g sugar per serving). Consider freezing in a popsicle mold.

  5. Jerky (sugar-free or low-sugar)

  6. Edamame

  7. Deviled eggs

  8. Mixed nuts + low sodium deli meat (Colombus low sodium)

  9. Baby bell peppers stuffed with tuna salad

  10. Celery stuffed with tuna salad (other veggies work too)

  11. Dip cucumber, pepper, or zucchini in a protein salad(egg, tuna, salmon, or chicken salad)

  12. Dill pickles + cheese

  13. Sunflower seeds (on the shell so it will take longer to eat them)

  14. Cheese- string cheese, babybel, aged, etcby itself or combine with fruit or nuts

  15. Smoked salmon + cream cheese + cucumber slices

  16. Ricotta cheese+ fruit, nuts, flaxseed meal, tomatoes or plain

  17. Cottage cheese+ fruit, nuts, flaxseed meal, tomatoes or plain

  18. Roasted chickpeas- roast ¾ cup drained chickpeas + 1 tbsp olive oil+ salt+ cayenne+ cumin @425 degrees for 45 minutes.

  19. Roll-Ups

    1. Roll up a dip, spread, or avocado and a protein into a lettuce leaf. For example, spread hummus on a piece of smoked turkey and roll it up in a lettuce leaf.

    2. Roll up a protein salad made such as egg salad, chicken salad, tuna salad, or salmon salad in a lettuce leaf.

Emergency Only Snacks

  1. Larabar

  2. Rx Bar

  3. Kind Plus Bars

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