Not too long ago we covered the basics of the Low-FODMAP Diet in this blog post.
As a quick refresher - the Low-FODMAP diet is an elimination and reintroduction diet focused on eating foods low in FODMAP carbs. It has been proven to be incredibly beneficial for people who suffer from gastrointestinal issues like IBS, GERD, SIBO, etc.
It is not a "diet" in the sense of a fad diet created to lose as much weight as possible as fast as possible. It is a way of eating that aims to heal your gut and get you more acquainted with what works best for your body so you can enjoy life with manageable symptoms.
However, with memorial day coming up and family get-togethers, you may have trouble sticking to the foods that don't make you feel bloated and upsetting to your stomach, so here are a few tips to help you avoid discomfort!
Manage Your Stress
Take the time to destress before and after meals to help your stomach be calm! For various reasons, Memorial Day can be very stressful for people. From organizing gatherings to mourning the loss of a loved one, emotions can run high. Stress relief can look different for everyone, but a good and fast way to kickstart your body into destressing is Diaphragmatic Breathing. This breathing technique can help you relax and reduce the stress hormone, cortisol.
In order to do this, lay or sit down with one hand on your chest and one under your ribcage. Relax your muscles and breathe in slowly through your nose for 3 seconds, hold for 1 second, then slowly exhale through your mouth for 6 seconds and hold for 1 second. As you inhale the hand on your chest should stay level, while the one on your stomach should rise and lower as your breathing in more deeply towards your stomach rather than your chest.
Repeat this 10 times.
If Possible, Read Labels And Ask
Not all family meals are friendly to those who suffer from gastrointestinal problems. If it is at all possible, check the ingredients on sauces, seasonings, etc., so you can make sure you don't eat a sneaky trigger. If you are unsure of what is in a dish, you have every right to ask the person who made it/ordered it what is in it. If they have a problem with you trying to make sure you don't eat something that will put you in the bathroom for 3 days doubled over in pain, then that's on them. You do what you need to do to take charge of your health and life.
Be Mentally OK With An Oopsie
If you do eat something that ends up triggering your symptoms, treat it like a learning experience! Everything you eat is an opportunity to learn more about your body. You are not a failure for accidentally eating something that doesn't agree with you. Even if you thought you could handle it and it literally bit you in the butt, try not to let the disappointment keep you from moving forward with this as knew knowledge of what your body does and does not like.
If you have been experiencing pain and a decrease in quality of life due to your symptoms, please don't hesitate to reach out! You can schedule a FREE 30-minute discovery call with Danille here. She would love to walk alongside you on your journey to an improved life.