nutrition

Peas are every kid’s favourite vegetable so you are probably wondering ‘are peas low FODMAP?’

Peas are an easy feel-good veggie that pairs beautifully with fish fingers on fishy Fridays.

If your child is struggling with tummy troubles and has been recommended to follow the kid’s version of the low FODMAP diet, you might be unsure whether peas should be off the table.

So you search: Are peas low FODMAP for kids?

In this blog article, we’ll cover whether peas are low in FODMAPs or whether you need to restrict this vegetable for children with tummy troubles and IBS Kids.

Are green peas a low fodmap food?

FODMAP is an acronym.  

It stands for:

• Fermentable
• Oligosaccharides
• Monosaccharides 
• and Polyols

FODMAPs are a group of fermentable carbohydrates that resist digestion by the stomach and pancreatic enzymes, travel undigested to the large part of the bowel, can release gas and moves water

Suuure, soups are “on trend” for fall but that doesn’t mean you can’t enjoy a seasonal salad, too!

Balanced, healthy salads make for a great weekday lunch, even during the cooler months.

I’m a simple gal when it comes to lunch, but that does not mean I don’t want my meals to lack texture, flavor, or nutrition. Cue this healthy & festive fall salad!

As specific ingredients come into season, I like to get creative with my usual recipes. Nearly every day, I have a big salad for lunch so this experiment made it’s way into my October-November rotation!

Over a bed of greens, I added roasted butternut squash, toasted pecans, diced green apple, goat cheese crumbles, and grilled chicken. For a kick, I whipped an easy maple mustard vinaigrette that took less than 5 minutes to create.

There are tons of ingredient swaps for this recipe:

• Instead of

The sirtfood diet was developed by two “celebrity” nutritionists in the UK and has recently rocketed to the top of this year’s top diet trends due to the claim that Adele has used it to lose 40+ lbs.

Adele has not personally confirmed doing the sirtfood diet OR how much weight she has lost.

The creators of the sirtfood diet, Aidan Goggin and Glen Matten, claim that you can “lose weight and not feel hungry. You can drop 7 lbs and 7 days and none of it will be muscle.” This quote is taken straight from the sirtfood website.

They claim that sirtuins (SIRTs), a group of seven proteins in the body, have been shown to regulate a variety of functions, including metabolism, inflammation and lifespan. Of note, these studies were on fruit flies and mice, not humans.

What do you eat on the sirtfood diet?

“Sirtfoods” supposedly increase sirtuins

This delicious Mediterranean Veggie Pasta with pesto makes for a healthy, plant-based dinner.

Make extra for lunch the next day- you’re going to thank yourself!

Traditional pasta tastes great (duh), but they often lack protein and fiber!

Upgrade your traditional vegetarian or vegan pasta recipes by using a high protein pasta made from chickpeas, lentils, or black beans. For this Mediterranean Veggie Pasta, I used Trader Joe’s Yellow Lentil & Brown Rice Spaghetti- they have 14 grams of protein and 3 grams of fiber per serving.

Banza is the OG high protein, legume pasta. It’s made from chickpeas and it’s probably my favorite taste & nutrition-wise.

But what kind of registered dietitian would I be if I did not encourage you to load up on veggies? Non-starchy goodies like bell pepper, onion, tomato, zucchini, & eggplant add texture, fiber, and Mediterranean vibes to this recipe.

Since I LOVE a big

To keep energy levels high this season, try these 3 healthy pumpkin spice breakfast ideas!

I know, I know… pumpkin spice isn’t cool anymore. But as a basic millennial, it’s in my DNA to crave a PSL whenever the temp. drops below 80’F (I live in Florida, don’t make fun of me!)

Buuuuuuut most pumpkin spice themed items at the store are full of added sugar, low in fiber, and don’t boast much protein. 

Pumpkin spice cereal, granola, and energy bars just ain’t it. Sure, they taste good but a bowl of pumpkin spice cereal with almond milk will keep me full for like, I don’t know, 27 minutes?

Then I’m scrummaging my pantry for more sugar.

Instead, try one of these 3 healthy pumpkin spice breakfast recipes from home for less sugar, more protein, and extra nutrition!

Chocolate Pumpkin Overnight Oats (Vegan, Gluten-Free)

In a mason

Never Heard of the Low-FODMAP Diet?

Following the low FODMAP diet means eliminating foods that are high in specific fermentable carbohydrates.

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. In some people, these types of carbohydrates can cause digestive distress such as bloating, gas, stomach pain, constipation and/or diarrhea.

The concept of FODMAPs was first introduced as part of a hypothesis paper published in 2005 in the Journal of Alimentary Pharmacology & Therapeutics. In this paper, the authors proposed that by reducing these carbohydrates, the previously mentioned symptoms could be minimized. The low-FODMAP diet was developed as part of a research study conducted by scientists at Monash University. Their research is ongoing.

How Does This Diet Work?

The low FODMAP diet is an elimination diet. There are three phases involved in the process:

1) Restriction Phase: Stop eating all 

There’s nothing like the satisfying crunch of a freshly opened pack of crackers, especially when you’ve got a tasty dip or a buttery, salty cheese to pair them with.

What I look for in crackers:

Taste takes priority and the majority of consumers agree. Taste is and always will be the #1 purchase driver for food and drinks. There are plenty of “healthy” crackers boasting elite ingredients but taste like the cardboard sitting by the dumpster at your local Walgreens. Yes, I’m looking at you, cauliflower crackers. If it doesn’t taste good, I’m not eating it.

My next parameter is quality of ingredients. I want my food to be made of food, not a bunch of stuff I’ve never heard of. I also look at macronutrient content. If the crackers offer a balance protein and healthy fats along with the carbs that’s a huge benefit as far as staying power