How does the low-FODMAP diet work?

Firstly, the low-FODMAP diet is a temporary therapeutic solution. It begins with a complete FODMAP restriction for 4-6 weeks after an overview of the diet with your dietitian. At your next follow-up, you and your dietitian will review your adherence to the diet, current symptoms, and begin a controlled reintroduction of FODMAPs over 5 weeks to determine your FODMAP tolerance level. Following the reintroduction phase, you will be able to enjoy a variety of nutritionally adequate foods, restore your healthy gut bacteria, and improve your diet-related quality of life.

  • Consistency is cool, kids 😎 
Yes, we can benefit from reducing the toxic burden on our bodies that comes from exposure to pollutants in our environment, medications, smoke, alcohol and ultra-processed foods. This helps support your body’s built-in detox systems.

Yes, we can benefit from increasing our intake of body-supporting nutrients, antioxidants and anti-inflammatory agents. This also helps support your body’s built-in detox systems.

But you don’t need to “detox” to achieve this. In fact, your body will only truly benefit if these habits are sustained. 
You really want to help your body detox? Focus on consistency with your healthy habits.

Crash detoxes, done a few times a year, when habits are otherwise unhealthy, are completely ineffective at improving your health and useless for losing weight. Unless you consider emptying bowels weight loss, then yes they’re very effective 💩. In a nutshell, your body is super sophisticated, give it some props. It really knows how to detox, and if you truly want to support it, consistency is key.
  • Tuna avocado toast 🥑

Made with a few staple pantry items, this recipe hits all the main food categories - fruit/veg, whole grains and protein - and is rich in omega 3 fatty acids!

This yummy twist on a classic avocado toast can serve as a quick, easy & satisfying midday meal or post workout snack! 💪🏼 1 small can flaked light tuna, packed in olive oil or water, drained 🐟
1/2 ripe avocado 🥑
2 teaspoons whole grain mustard 
1 scallion, sliced
Sea salt 🧂
2 slices whole grain sourdough bread, toasted 🍞
1 tablespoon capers
Handful cherry tomatoes, sliced in half 🍅
2 tablespoons chopped flatleaf parsley☘️
Chili flakes (optional)🌶 1. In a small bowl, combine the tuna, avocado, mustard & scallion. Mix. Season to taste with salt & pepper

2. Spread the mixture over the toasted bread

3. Top with capers, sliced tomatoes, parsley and chili flakes 
4. Enjoy! 
Tag someone who you want to try this with 😋
  • What bread should you buy? 🍞 
So let’s start with the elephant in the room...YES dietitians eat bread 🥖 *gasp* 
It’s all about the quality of that dough though, you know?

First, get your bread from local bakeries rather than grocery stores. Montreal has some wonderful ones. Why?

Firstly, because bread should really have four ingredients: water, flour, yeast, salt. 
Yet commercial breads (even the “healthy” grainy-looking ones) sport misleading labels and contain multiple unnecessary ingredients, from added sugars and refined oils to caramel colouring, all to keep breads soft and moist on shelves. 
I prefer going to a local bakery, choosing a fresh bread and having it sliced. Then I store it in the freezer to keep it fresh.

Favourites? Sourdough bread is at the top of my list firstly because it’s deliciously tangy and satisfying.

Nutritionally, since sourdough is made with live yeast cultures, is lower in sugar and higher in protein. (The bacteria 🦠 eat the sugar) It’s not a source of probiotics though (the little guys don’t like scorching hot ovens 🤷🏻‍♀️) but the result is still an easier-to-digest option for many.

Sprouted grain breads are another top pick, taste wonderful and are highly nutritious.

In a nutshell, look for breads made with WHOLE grain flours, with the word whole in the title. (Unfortunately the word “multigrain” isn’t synonymous with whole grain). Examples of whole grains flour on an ingredient list would be: Whole spelt flour, whole grain whole wheat, stoneground whole grain, brown rice, oat, quinoa.

All/nothing thinking, especially with specific foods, is unnecessary and most likely just going to push you towards what you’re avoiding in a more aggressive way. 
Focus on getting the best quality you can when it comes to bread (or anything else) and trust that the resulting satisfaction will leave you fulfilled with less. 
Tag a bread-loving friend 💕
  • Grocery haul || Did you see? I picked up a few things and filmed a live to share them with you, check it out while you still can 🥑
  • Organization tip ahead! ⚠️ A simple way to help organize your pantry, and make meal prep more streamlined, is to use clear containers. 🌟 Not only do they help keep foods fresh, they can help keep you inspired and remind you of what you have on hand. 👀 Clear containers make it easy to find what you’re looking for, making meal prep more efficient.

Want to see some of things I stock my pantry with? Tune into instagram live tomorrow at 12pm to see some of my favourites 🛒