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If you've been following my on Instagram recently, I've shared bit and pieces of my journey with methane-dominant SIBO. I haven't shared a ton because I am still very much in the midst of it, trying to find a treatment, but I have learned to manage it mostly through diet and lifestyle changes.
I never imagined I would ever cut out any foods, but it got to a point where I literally could not function each day and the only thing that helped me was following a low FODMAP diet. I won't go into all the details here about SIBO or the low FODMAP diet, but I will say that cutting out certain foods for a time has helped me at least function on a daily basis while I work with professionals to find a treatment that works. Healing SIBO is not just about taking medication, it's a combination of diet, medication and supplements, and lifestyle changes. If you want to read more about intuitive eating and gut issues, I share more about it in this post.
Okay, now onto the point of this post. I've rounded up some of my low FODMAP must-haves (that have saved my butt!).
MY LOW FODMAP MUST-HAVES
GoMacro MacroBar in Sunflower Butter + Chocolate
Finding a granola/protein bar that doesn't have honey or dried fruit in it is not easy. I actually didn't really like GoMacro bars before SIBO, but now I love them and they have been a lifesaver for an easy grab-and-go snack. The peanut butter chocolate one is low FODMAP too, but for some reason peanut butter hasn't been sitting well with me and I like the sunflower butter and chocolate ones best.
Purely Elizabeth Granola
I've always been a huge fan of Purely Elizabeth Granola (LOVE their pumpkin one) and thankfully the Original flavor is low FODMAP! I eat it by the handful, on top of smoothie bowls, or on top of chia pudding for crunch. If you can tolerate yogurt, this would be an amazing yogurt bowl topper with some fruit!
Trader Joe's Sunflower Seed Butter
As you can probably tell, I'm addicted to sunflower seed butter (sunbutter for short). Since peanut butter has been bothering my tummy, sunbutter has been my go-to, and thankfully it's low FODMAP! I'm the kinda girl who can't do unsalted nut butter. Nope! I've tried, but that little bit of salt brings out the sweetness in the nuts. However, I am not a fan of sweetened nut butters (personal preference). So, hands down the best sunbutter I've found is Trader Joe's unsweetened one! For the price, taste, and texture it's so good! Sorry if you don't have a TJ's near you! Next time you're close to one, buy out their stock of sunbutter because it's that good!
Barnana Organic Plantain Chips
I'm a girl who needs plenty of carbs to feel full and satisfied and when gluten was taken out, I needed to find other foods to fill the gaps. The obsession with plantain chips started with the Trader Joe's ones, and then I found these plantain chips from Barnana and I couldn't go back! I love that they're cooked in coconut oil, and they have just the right amount of saltiness. I haven't tried the other flavors because I don't want to risk it, but I'm sure they're great!
Trader Joe's Peppermint Tea
Peppermint is actually recommended for soothing gut issues. While I don't know if this tea helps, it for sure doesn't make things worse. One of my favorite evening traditions is making a cup of peppermint tea and having a bit of dessert. In my opinion, Trader Joe's has the best bagged peppermint tea, and it's so affordable! We always stock up on this one.
Homemade Nut Milk
I've never really enjoyed non-dairy milks. Up until recently, I've been a full-fat, organic dairy kind of girl, but sadly one thing that had to go with my SIBO diagnosis was dairy. Oh how I miss plain yogurt! Anyways, for a while I was buying nut milk, but it's really hard to find nut milks that don't have a ton of ingredients (and while I do love oat milk, I'm not a fan of the oils they put in it...). Also, the ones that are simple (hello Malk!), are also really pricey. So I decided to make my own nut milk, and I'm never going back to store-bought. It's actually pretty simple, it tastes so much better, and it's cheaper. I also can make sure it's low FODMAP by using walnuts or another low FODMAP nut.
You will need nut milk bags - I bought these and they've been great! You will also need a high-powered blender. I was using our food processor to start, which was fine but it did take a while to get the nuts blended. Blake gifted us a Vitamix for our anniversary, and I'm a convert! If you've been wondering if the hype is real (like I did), it's real. Nut milk takes 1/3 the time and clean-up is easy! If you're wondering which Vitamix blender we got, we got this one (we got refurbished to lower the price and it works great!).
Enjoy Life Dark Chocolate Morsels
Most chocolate chips have dairy in them, and even the ones that didn't (like Trader Joe's chocolate chips) still bothered my tummy. These dark chocolate morsels are pricier but so good! They don't have any weird ingredients that could possibly bother your tummy. I eat them by themselves for a sweet treat, mix them with sunbutter for a sunbutter chocolate fix, or bake them in banana bread or my favorite Maple, Pecan Butter, Chocolate Chip Cookies from Dolly and Oatmeal.
Have you ever had SIBO or followed the low FODMAP diet? What were your must-have products?