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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)

How to Limit Sugar on the Low FODMAP diet

The low FODMAP diet alone can be helpful for IBS symptom management however it can alter your dietary patterns to limit vegetables, fruits, and other natural fiber source. It is easy to swap these nutritious high volume powerhouses with more starches and sugars which can contribute to unwanted weight gain. Sometime we gain control over one issue and then a new one presents. Being a dietitian who specializes in weight management I am hyper aware of sugar and carbohydrate addictions. Preoperative nutrition counseling for my bariatric  patients includes drastically reducing or eliminating breads, rice, pasta, sugar sweetened drinks, most processed foods and foods with added sugars since these are often highly addictive, poorly tolerated, and often promote weight regain. If weight loss is desired it would be helpful to reduce the gluten free, low FODMAP breads, rice, pasta, sugars, and grains and replace with safe portions of low FODMAP fruits, non starchy vegetables, winter squash, and canned, drained lentils and chick peas which all provide more fiber, less calories, and many more vitamins and minerals. See Monash app for safe portions and aim for more green light fruits and vegetables to avoid FODMAP stacking. Finding your thresholds of high FODMAP fruits, vegetables, and starchy vegetables is important over time so these foods can be maximized at meal times along with other low FODMAP fibers such as spinach, kale, peppers, and blueberries.

Eating low FODMAP does not restrict your intake of sugar, some artificial sweeteners such as sucralose or aspartame, or processed foods however these substances may cause havoc on our gut bacteria, gut hormones, food cravings, and blood sugar.   Personally I was relying too heavily on low FODMAP bread, jam, and rice cakes which did not always keep me satisfied. When I turn more towards small portions of low FODMAP nuts, seeds, fruits, and vegetables I feel so much more satisfied while keeping sugar cravings under control. Keep in mind that moderation is key for any food whether it is low FODMAP or not. Indulging from time to time on a safe, low FODMAP sweet is healthy and can help improve your quality of life especially being on a semi restricted diet. It takes time to find the balance but it becomes easier as you become more familiar with the low FODMAP diet and your triggers.

What is the Low FODMAP Diet?

The Sneaky High FODMAP Ingredients, Inulin and Chicory Root