My Top 12 Essential For IBS & FODMAP Intolerances
I know that living with Irritable Bowel Syndrome (IBS) can be incredibly challenging, especially when trying to manage it all on your own! But fear not, there is expert support as well as many beneficial products on the market that can help you thrive with IBS, and not let it control your life.
In today’s article, I will take you through my top products to help make life easier for you with IBS and FODMAP intolerances. These products are a collection of food products that are FODMAP safe, as well as my favourite tricks and tools to help lower inflammation, support your gut microbiome and improve the gut-brain connection which is crucial to finding lasting relief from your IBS.
Nuzest Clean Lean Protein
TOP CHOICE FOR: GUT-FRIENDLY PROTEIN POWDER
Looking for a low-FODMAP and plant-based protein powder that actually tastes GOOD and won’t make you bloat? My top option is Nuzest Clean Lean Protein! Not only does it taste great, but it blends well in smoothies and there’s no chalky after-taste.
Clean Lean Protein is plant-based and contains all nine essential amino acids making it a great option for vegans, as well as anyone looking to reduce their animal protein consumption. It is also low FODMAP friendly and easily tolerated by those with IBS, SIBO, GERD and IBD. It’s an excellent protein powder for anyone looking for a clean, bloat friendly option to help boost their protein intake!
Want to try it for yourself? Use code LEIGH15 at checkout or visit the link below to save 15% off your purchase of Nuzest Clean Lean Protein. 👇
Peppermint Capsules
Peppermint capsules are a staple in my IBS flare-up toolkit. The science backs up their benefit; enteric coated peppermint oil capsules have been shown to effectively reduce gas, pain and abdominal discomfort associated with IBS in the most up to date meta analyses (1).
Peppermint (menthol and methyl salicylate) act as a muscle relaxant and produce an antispasmodic effect in the bowels which can reduce gas, pain and cramping sensations, thereby reducing pain associated with visceral hypersensitivity which is commonly associated with IBS.
Want to try out peppermint capsules? I love Nature’s way brand; check them out below. 👇
FODZYME
Have you heard of ‘fructan hydrolase’? This is an enzyme blend unique to FODZYME that tackles the full spectrum of fructans found in foods like onion, garlic, asparagus and more.
Fructan is a high FODMAP carbohydrate and one of the most common FODMAP triggers. FODMAPs are poorly digested chains of sugar molecules that can cause digestive distress when they reach the large intestine, where they’re fermented by the gut bacteria.
Those with IBS more commonly have FODMAP intolerances due to abnormal motility, visceral hypersensitivity and altered gut-brain connection, but FODMAP sensitivities are not exclusive to IBS.
However, you don’t need to say no to all your favourite foods when following a low FODMAP diet!
Learn more about Fructan Hydrolase in this video!
FODZYME is a novel enzyme blend that helps to break down FODMAPs before they get fermented by gut bacteria or draw water into the colon, helping to reduce the occasional symptoms of FODMAP intolerance such as bloating, gas and distention.
FODZYME tends to bring better results when used in the personalization/reintegration phase (final phase of the low FODMAP diet - once you are aware of which FODMAP foods and levels trigger you). Be sure to only proceed on a low FODMAP diet with the support of a Dietitian for optimal success!
Want to try out FODZYME? Use my code LEIGHMEROTTO_RD at checkout or visit the link below for 15% off your first order online at www.FODZYME.com 👇
The Tapping Solution App
Tapping is also known as EFT (Emotional Freedom Technique) and is considered a holistic healing technique that can help manage various issues. EFT tapping is a healing technique that combines principles of ancient Chinese acupressure and modern psychology.
Many of my clients and community with IBS also experience issues with sleeping, inflammation, anxiety and stress. Using EFT to help manage these conditions has been a game changer. The Tapping Solution app has a wide variety of guided tapping meditations for topics such as anxiety, worry, financial stress, anger, sleep, IBS, reducing inflammation, and more!
Want to try out EFT tapping meditations in the comfort of your own home? Use my community link below for 50% off the annual premium subscription fee (it’s only $46 per year!). 👇
Gut Feelings Meals
Umm, low FODMAP, nutrient dense meals delivered right to your door? Pinch me, I’m dreaming…
Nope! You’re not - enter GUT FEELINGS meals! When I heard they hit the market I was beyond excited for my IBS clients and community. Gut Feelings is Canada’s 1st Monash-certified low-FODMAP meal delivery service. Their meals are created for people with upset tummies and hectic schedules.
Let’s be honest.. As a Dietitian, I know firsthand that the low FODMAP diet takes work to do it properly! But for many of you with IBS, you know that it’s been a game changer for symptom relief and allows you to live your life. However - many of you don’t have the time to cook every single meal. You have busy lives, schedules and demands that don’t always allow you to cook all your meals from scratch.
Learn more about Gut Feelings Meals in this video!
These options are great for you if you’re currently on the elimination or reintroduction phase of low FODMAP, or you simply just want to make sure you have IBS friendly meals that are less likely to trigger symptoms in a pinch. As a Dietitian, I always recommend having some ready made meals and foods on hand in your freezer because let’s face it.. Life gets busy and unpredictable.
Want to try out Gut Feelings Meals? Use code LEIGHRD at checkout or use the link below to get 15% OFF your first meal box! 👇
Go Macro Protein Bars
Go Macro is a woman-owned company that makes delicious high protein, organic plant-based bars that are high in protein and low FODMAP friendly. Go Macro bars are great for those with IBS/SIBO as a quick gut friendly snack on the go. Many of my clients love packing these for travel, a quick add-on to breakfast or simply a tasty afternoon snack.
Want to try out Go Macro Bars? Use code LEIGHMEROTTO_RD at checkout or use the link below to get 25% OFF your online order! 👇
Ginger Aid Tea
Ginger is considered a digestive aid and can help to speed up gastrointestinal motility. Like peppermint, it can also help to soothe intestinal contractions and reduce discomfort associated with bloating, gas and cramping in IBS. I recommend drinking it daily after main meals and/or having it in your IBS flare-up toolkit (especially during travel!).
Want to add ginger tea to your IBS management toolkit? Shop my favorite Ginger Aid Tea below. 👇
Squatty Potty
If there’s ONE accessory you need in your bathroom… It’s the Squatty Potty! Seriously, once you have one you can’t live without it.
Squatty Potty is a stool that raises your knees above your hips to put you into a squat-like position when you poop. Squatting moves your colon into the ideal position to go without straining and it’s helpful especially for those with IBS who often have less than pleasant bathroom experiences. By reducing straining it can also help support pelvic health and reduce recurrence and frequency of hemorrhoids and fissures.
The Squatty Potty is really for anyone looking to improve bowel habits and have happier poops (which, aren’t we all?).
Want happier poops? Shop the Squatty Potty below. 👇
Rolled Oatmeal
I think oatmeal got a bad rap in 2023 (thanks to some *carnivore diet* influencer who made us think it was bad for us). But in reality oatmeal is the GOAT.
For starters, rolled oatmeal is a great source of soluble fiber. Soluble fiber plays a vital role in alleviating constipation-dominant Irritable Bowel Syndrome (IBS-C) by adding bulk to the stool and promoting regular bowel movements.
Unlike insoluble fiber, which can exacerbate IBS symptoms, soluble fiber dissolves in water to create a gel-like substance in the intestines, making the stool softer and easier to pass! This increased bulk and improved consistency help regulate bowel movements, reducing the discomfort and straining often associated with IBS-C. It can also help with IBS-D as it helps to bind stool and can help with the firming of bowel movements - so it’s a win-win!
Further, rolled oatmeal may have 'prebiotic properties' meaning it can help promote the growth of beneficial gut bacteria and maintaining a healthy gut microbiome, which is essential for overall digestive health as well as management of IBS (as there is typically dysbiosis present). Soluble fiber, due to its ability to dissolve in water and form a gel-like substance, often exhibits prebiotic effects by providing a substrate for the growth of these beneficial microorganisms.
I recommend going for Rolled, Traditional or Steelcut oatmeal for the least processed form and therefore more fibre and vitamins intact.
Shop one of my favourite rolled oatmeal products below. 👇
Partially Hydrolyzed Guar Gum
Partially Hydrolyzed Guar Gum (PHGG) has been shown to have a strong prebiotic effect (aka it helps feed good gut bacteria) and support rebalancing the gut-microbiome in IBS & SIBO. As it is a soluble fiber, it is easier to tolerate for those with IBS and can help improve stool consistency for those with diarrhea and/or constipation. I love using this with my IBS clients as it is easy to take and has great results.
Shop my favorite PHGG products below. 👇
FODY Foods: Garlic Oil & Marina Sauce
FODY foods is a low FODMAP line of products free from common IBS and gut irritants including garlic, onions, wheat and more high FODMAP foods. I love to have the garlic olive oil on hand for recipes, as well as the marina sauce to whip up a quick pasta dish on busy nights.
Try out FODY foods favorite product bundles below, you won’t be disappointed!👇
Gut Harmony Society
Call me biased but…. My online Gut harmony Method program is the ultimate step by step roadmap to help you break free from IBS and gut problems, regulate your bowels, increase energy, support fitness, and find long-term health and digestive harmony!
I developed the Gut Harmony Method™ Training Portal with over 30+ video training lessons to guide you step by step to IBS and gut freedom. It’s packed with comprehensive resources (checklists, food lists, workbooks, quizzes, recipe ebooks), Low-FODMAP weekly menu plans, and recipe Ebooks so you know exactly how to implement key strategies.
There are two ways you can access my Gut Harmony Method™ Training Portal:
Most accessible option (start today!): Gut Harmony Society is an integrative online course with community support that you can personalize for your own goals and timeline, from the comfort of your home. Learn more and JOIN the society here.
Premium 1-1 support: We work together through 1-1 calls and personalized protocols in Gut Harmony Method Program, my flagship 1-1 coaching program. Learn more and APPLY for the coaching program here.
Conclusion
Well there you have it! My top essential products, tools and tricks to help make living with IBS much easier and enjoyable. I hope this inspired you to try out one of these tools - if it did be sure to say 👋 over on my social @leighmerotto_rd or email leigh@leighmerotto.com
Have any questions, thoughts or comments about the products I recommended? Leave a comment below, I’d love to hear from you!
DISCLAIMER: Always speak with a healthcare professional before starting any new supplements.
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