After consulting with a health care professional, such as their family doctor, naturopathic doctor, nutritionist or dietitian, many individuals with symptoms of irritable bowel syndrome (IBS) turn to a low-FODMAP diet. 

This is a specific type of elimination diet, which aims to remove certain small-chain carbohydrates from your diet to reduce IBS symptoms including abdominal pain, bloating, constipation, and diarrhea – with a success rate of up to 86% (1).

A low-FODMAP diet restricts consumption of most grains and dairy, many fruits, and all legumes… so, choosing a healthy snack may seem difficult. But, this hazelnut cocoa bites recipe provides a tasty snack while containing all low-FODMAP ingredients! Plus, the recipe is also paleo and vegan friendly, too!

Hazelnuts are filled with nutrients and antioxidants that support and protect many of our body’s systems. Specifically, hazelnuts are considered to be heart healthy. Studies of individuals with consistent hazelnut consumption show a reduction in their bad cholesterol (LDL) while their good cholesterol (HDL) levels remained the same (2).

Cocoa powder is produced by crushing cocoa beans and removing the fat content. While cocoa powder is most famously associated with the production of chocolate goods, research shows that cocoa powder alone can have a positive impact on blood pressure. Molecules within the cocoa powder react with molecules in the blood to expand blood vessels, ultimately lowering blood pressure (3). These have mainly been studied in healthy adults, and more studies on long-term effects are still needed.

Moderation is key while on a low-FODMAP diet because while many foods, including hazelnuts and maple syrup, are low-FODMAP in small quantities, the amount of FODMAPs gets higher and higher the larger a portion size that’s consumed. So, if you’re on a low-FODMAP diet, be sure to watch the serving size while enjoying this delicious snack!

References

1. Nanayakkara, W., Skidmore, P., O’Brien, L., Wilkinson, T., & Gearry, R. (2016). Efficacy of the low FODMAP diet for treating irritable bowel syndrome: the evidence to date. Clinical and Experimental Gastroenterology, 9, 131-142. doi: 10.2147/CEG.S86798
2. Orem, A., Yucesan, F., Orem, C., Akcan, B., Kural, B., Alasalvar, C., & Shahidi, F. (2013). Hazelnut-enriched diet improves cardiovascular risk biomarkers beyond a lipid-lowering effect in hypercholesterolemic subjects. Journal of Clinic Lipidology. 7(2), 123-131. doi: 10.1016/j.jacl.2012.10.005
3. Ried, K., Fakler, P., & Stocks, N. (2017). Effect of cocoa on blood pressure. Cochrane Database System Review. 4(4). doi: 10.1002/14651858.CD008893

 Who doesn’t love a ONE-step recipe?!

Well, this tasty Turmeric Hummus recipe is just that!

Turmeric Hummus is an easy side dish, dip, spread, or addition to your next wrap or sandwich.

Chickpeas, the main ingredient in hummus, are known to pack a protein punch, but did you know they are also full of magnesium? Magnesium interacts with enzymes throughout your body to promote chemical reactions important for making proteins, releasing energy, and maintaining cardiovascular health. Magnesium’s interaction with the brain has more recently been explored, and it is believed to help prevent neuron death after a brain injury! (1)

Turmeric is this recipe’s secret ingredient. While adding a bold flavour to your hummus, turmeric also fills this recipe with an anti-inflammatory and antioxidant compound called curcumin. Curcumin is powerful because of its ability to cross the protective barrier that separates our brains from the rest of our bodies. Once in the brain, curcumin acts to reduce oxidative stress and neuroinflammation, helping our brain to think efficiently! (2)

This hummus also contains ingredients which work as anti-microbials. Garlic is known to support our immune system as an anti-microbial, anti-fungal, and anti-viral. Meanwhile, apple cider vinegar has also been shown to have anti-microbial properties and decreases inflammation in response to an infection. (3)

For an added touch, feel free to top with a drizzle of olive oil and a sprinkle of turmeric, paprika, or cayenne.

1. Erdman, J., Oria, M., & Pillsbury, L. (2011). Nutrition and Traumatic Brain Injury: Improving Acute and Subacute Outcomes in Miliiatary Personnel.  National Academies Press (US). Washington, DC.
2. Misra, S., & Palanivelu, K. (2008). The effect of curcumin (turmeric) on Alzheimer’s Disease: An Overview, Annals of Indian Academy of Neurology, 11(1), 13-19. doi: 10.4103/0972-2327.40220
3. Yagniik, D., Serafin, V., & Shah, A. (2018). Antimicrobial activity of apple cider vinegar against Escherichia coli, Staphylococcus aureus and Candida albicans; downregulating cytokine and microbial protein expression. Scientific Reports, 8(1), 1732. doi: 10.1038/s41598-017-18618-x

Have you been searching for a sweet treat you can enjoy without any guilt? Hear your sweet tooth calling but don’t want to derail your nutrition and health goals?

This Green Tea Banana Ice Cream comes to the rescue! With only two ingredients, and in less than five minutes in the kitchen, this creamy dessert can be in your bowl.

Did you know bananas are a good source of potassium? An imbalance of potassium can cause many different symptoms, including weakness, fatigue, muscle cramps, and mood changes such as anxiety. Low levels of potassium can increase mental fatigue and reduce your body’s ability to handle stress.

Green tea is known for it’s antioxidant effect, but it is also a great source of amino acid theanine. According to the research, theanine can increase feelings of relaxation and calm. One study found that participants who drank green tea showed “improvements in mood, cognition and a reduction of stress and anxiety-like symptoms”.

If you are like most folks and have a bunch of frozen bananas in the freezer for that banana bread you’ve been meaning to make, try this instead! It’s way fewer dishes too!

 References

https://pubmed.ncbi.nlm.nih.gov/31758301/