Summer lovin’, had me a blast, Summer Bloat - not so fast!
We’re taking a quick break from our Three-Part Digestion Series to share something practical you can try out this summer!
Bloating and GI issues are not so fun in the summer heat. You may not realize it, but the fruits of summer (no pun intended) may be one reason you are feeling uncomfortable.
While sitting in the summer sun, sipping on a cocktail, may be dreamy…your gut may not think so. Alcohol is a gut irritant that can be a roadblock on your gut healing journey and make IBS even more aggravated. I get it - the mommy wine culture is strong, and the summer stress of feeding littles all day is exhausting - preach! If your gut health is a wreck, or you have been sober-curious, checkout this gut-friendly mocktail (lowFODMAP friendly) and other delicious mocktail recipes at The Mindful Mocktail.
What’s great about this particular one:
Ginger is a tummy tamer
Mint can help with bloating - why not double up?
If you find bubbly water to aggravate your GI issues, just make this into a fun flavored water
Options for the ginger ale- use regular Reed’s Ginger Ale (avoid the “zero” version, made with erythritol a higher FODMAP sweetener usually not tolerated by those with IBS or SIBO) or another ginger ale that actually contains ginger vs. an artificial flavor
Or you can make your own ginger simple syrup like this one to use.
Summer is also the time where we see the higher FODMAP fruit come into season. The amounts shown are (low/moderate/high) FODMAP per meal based on the MONASH University FODMAP Diet app. Keep in mind that with higher FODMAP foods, not everyone is going to have symptoms so if you love watermelon and can tolerate watermelon in larger amounts than listed then go for it!
These fruits include…
Watermelon (1.5 T/ 2 T/ 1 cup)
Cherries (2 ea/ 3 ea/ 1 cup or 20 ea)
Blackberries (1 small ea/ 1 med ea/ 0.66 cup)
Cantaloupe (0.75 cup/ 1 cup/ no data for high FODMAP)
Kiwi, green (2 ea/ 3.75 ea/ 4.5 each)
Mango (0.2 cup cubbed/ 0.25 cup/ 0.5 ea)
Nectarines, yellow (1 T/ 2 T/ 1 medium ea)
Peach, yellow (<0.33 cup/ 0.33 cup/ 1 medium ea)
Pineapple (1 cup chopped, 1.25 cup/ 1.5 cup)
Raspberries (0.33 cup/ 0.5 cup/ 0.75 cup)
Strawberries (5 ea/ 6 ea/ 8 ea)
I have a few more spots left for clients for the summer so, if that’s you - now is as good a time as ever to get started! If you think you are ready to start your IBS healing journey reach out and schedule a free 15 minute discovery call to see if we are a good fit for working together.
Enjoy the rest of your summer and I’ll update you on Three-Part Digestion Series later in August as we gear up for school again!
