Complementary Holistic Dietary Interventions

Updated: Apr 1

FODMAPS is a dietary intervention for those diagnosed with Crohns, Coeliac, Diverticulitis, Cystic Fibrosis, Chronic Diarrhea, Ulceritive Colitis, IBS, SIBO, Joint Pain

If you are experiencing symptoms of IBS or any of the above, it is important not to ‘self-diagnose’. Symptoms of gut dysbiosis may require medical rather than dietary management. Changing your diet can mask underlying problems. It is vital that you seek medical advice before changing your diet. However you will have to completely change your diet to clear any and all of the above.


My role as a holistic nutritionist is to guide and assist those who are already diagnosed by their medical practitioner with a gut illness to implement and manage their new diet and to alleviate symptoms and in some cases the cause. I see those who seek an alternative health solution.


I implement Shiatsu Therapy, Corrective Exercise and Dietary Interventions. As a Holistic Nutritionist, Shiatsu Functional Therapist and former Cooking teacher, Food Science Educator and chef, I help people to manage their illness until they are symptom free. BOOK Now or contact me, Ruth Howard by phone 09448043652


Research suggests that serotonin is linked with normal gastrointestinal (GI) functioning. Serotonin is a neurotransmitter, a chemical that delivers messages from one nerve cell to another, and 95% of your serotonin is located in the GI tract while 5 percent is in the brain. Serotonin affects the nervous system to regulate appetite, sleep, memory, learning, temperature, mood, behaviour, and critically muscular movement. It may also have a role in depression as some depressed patients are seen to have lower concentrations of metabolites of serotonin in their brain tissue and cerebrospinal fluid.


LOW FODMAPS DIET LIST-FOODS ALLOWED


Vegetables/Herbs

arugula • bamboo shoots • basil • bean sprouts • beets (canned or pickled) • bell peppers • bok choy • broccoli • cabbage (common, red or green) • capers • carrots • celeriac • chili pepper • chives • cilantro • collard greens • corn (1/2 cob) • cucumber • eggplant • endive • fennel bulb (few slices) • ginger root • green beans • kale • leek greens (no white part or bulb) • lettuce • mint • olives • oyster mushrooms • parsley • parsnip • potato (white) • pumpkin (canned) • radish • rosemary • rutabaga • scallion (no white part or bulb) • seaweed (nori) • spinach • squash (kabocha, patty pan, spaghetti) • sweet potato (½ small) • Swiss chard • thyme • tomatoes • turnip • water chestnuts • watercress • zucchini squash (5-6 slices) beef • chicken • eggs • fish • lamb • pork • shellfish • tempeh (w/o fodmap ingredients) • tofu (firm) • tuna (canned)


Fruit

avocado (3 slices) • banana (small firm) • banana chips (dried) • blueberries (handful) • cantaloupe • clementine • coconut (fresh + dried) • cranberries (1 TB) • dragon fruit • grapes (red, green, black) • guava (ripe) • honeydew • kiwifruit (gold + green) • lemon • lime • orange • papaya • passion fruit • pineapple • plantain • pomegranate (handful) • raisins (1 TB) • raspberries • rhubarb • star fruit • strawberries • tangelo fruit


Grains

buckwheat • corn flour • corn tortillas • GF bread (w/o FODMAP ingredients) • GF pasta (w/o FODMAP ingredients) • millet • oats • polenta • rice • rice cakes • rice flakes • quinoa • quinoa flakes • slow leavened sourdough wheat or spelt breads • soba noodles • sorghum • teff flour


Protein

beef • chicken • eggs • fish • lamb • pork • shellfish • tempeh (w/o fodmap ingredients) • tofu (firm) • tuna (canned) [ FOODS TO EAT ] avocado (3 slices) • banana (small firm) • banana chips (dried) • blueberries (handful) • cantaloupe • clementine • coconut (fresh + dried) • cranberries (1 TB) • dragon fruit • grapes (red, green, black) • guava (ripe) • honeydew • kiwifruit (gold + green) • lemon • lime • orange • papaya • passion fruit • pineapple • plantain • pomegranate (handful) • raisins (1 TB) • raspberries • rhubarb • star fruit • strawberries • tangelo fruit vegetables/herbs

Legume

chickpeas (canned, ¼ cup drained & rinsed) • edamame (2 handfuls) • lentils (canned, 1/2 cup drained & rinsed) • tempeh (plain) • tofu (firm)


Dairy

butter • cheeses (hard or aged): Brie, Camembert, Cheddar, Colby, feta, goat cheese, Gruyere, Havarti, mozzarella, Parmesan, pecorino, Swiss • LF cottage or cream cheese • LF cow’s milk • LF ice cream • LF sour cream • non-dairy milk: almond, coconut milk (canned), hemp, rice milk • whipped cream • yogurt (LF or coconut)


Condiments, Spice, Sweetener

cocoa powder • condiments (mustard, vinegar, soy sauce, ketchup -1 TB of each) • dark chocolate • GF flour blends (made with suitable ingredients) • maple syrup (pure) • rice syrup • spices (all-spice, cinnamon, coriander, cumin) • starch (corn, potato, tapioca) • stevia • sugar (brown, confectioners, table, palm, raw, white) • vanilla and almond extract

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