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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)

Fiber Rich Low FODMAP Breakfast Ideas

Breakfast skipping is not a good idea for many reasons.

  1. It sets us up to overeat later in the day and increase likelihood of making less healthy food choices because we are too hungry.

  2. Eating breakfast helps set the circadian rhythm of your gut hormones which can help regulate appetite.

  3. Often meal skipping makes blood sugars more erratic causing energy highs and low.

  4. You will lose the metabolic advantage of thermogenesis which causes your metabolism to be slower.

  5. Coffee is NOT breakfast. Caffeine can be an appetite suppressant for some making meal skipping easier.

Here is a list of my favorite go to EASY low FODMAP breakfast choices that contain the THREE key important nutrients that one for strive for in every meal; protein, healthy fat, and whole food based fiber.

Overnight Oats

  • 1/3 cup old fashioned rolled oats
  • 1/2 cup  lactose free milk or unsweetened almond milk
  • 1/3 cup plain lactose free yogurt
  • 1/2 cup blueberries/strawberries or 1/2 unripe banana
  • 1 tablespoon chia seeds
  • Dash of cinnamon

Mix together in a mason jar, bowl, or cup overnight. Serve with a teaspoon of maple syrup or pure stevia to sweeten if desired. Serves one.

 

High Protein Oatmeal

Cook oats and liquid of choice over stovetop or in microwave. Add protein powder after cooking oatmeal. Add extra milk or water to achieve desired texture. Serves one.

 

low FODMAP Smoothie

  •  1/2 to 1 cup unsweetened almond milk or Green Valley Creamery Lactose Free Plain Kefir or lactose free milk
  • ½ -1 cup spinach or kale
  • 1 scoop safe low FODMAP protein powder such as Stellar Labs Raw Vegan Plant Based Protein Shake or Whey Protein Shakes
  •  1/2 cup blueberries/strawberries or 1/2 unripe banana
  •  1 tablespoon peanut, almond butter, 1 tablespoons flax seeds, or chia seeds or 1/8 avocado
  •  1/2 cup ice if fruit is fresh

Recommended add ins include a pinch of cinnamon, nutmeg, fresh lemon juice, apple cider vinegar, vanilla extract, ginger, and/or turmeric.

Add liquid first to blended, next fruit, healthy fats, and then greens. Blend until smooth. Serves one.

Banana Pancake

  • 1 small unripe banana
  •  1-2 eggs
  • 2 tbsp. rolled oats
  •  Olive or coconut oil (spray) on griddle or fry pan to prevent sticking
  • 1 tablespoon peanut butter or coconut butter for topping of desired

Blend above ingredients in blender or with a fork.  Pour batter onto griddle or pan and cook until bubbles appear. Flip carefully and cook until done. Spread peanut butter or coconut butter on pancake. Serves one.

 

On the Run Options

  •  Hardboiled egg,  1 small unripe banana, 1 tablespoon peanut butter
  • 5-6 ounces plain lactose free yogurt such as Green Valley Creamery, 1/3 cup blueberries or strawberries, 1 tablespoons chopped walnuts, pecans, chia or flax seeds. Add 1 teaspoon maple syrup or pure stevia if desired.

 

Here is my High Protein Oatmeal. I used the Raw Vegan Stellar Labs Chocolate Protein Shake in this picture.       

Here is my High Protein Oatmeal. I used the Raw Vegan Stellar Labs Chocolate Protein Shake in this picture.

 

 

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Are You A Good Candidate for the low FODMAP Diet?