Aglaée is a mom, a passionate and dedicated health coach, and a REAL Food registered dietitian. She blogs at RadicataNutrition.com co-hosts the podcast Real Food Mamas and is the author of the book & cookbook “Digestive Health with REAL Food” and “Je me mets au paléo” (en français). In her free time, she enjoys cooking, traveling, doing yoga, speaking Spanish, walking in nature and spending time with my family.
Every day, new studies come out showing the crucial role of our digestive system and gut flora in the prevention of different health problems. And unfortunately, more people are suffering from digestive issues than ever before.
If you suffer from bloating, flatulence, diarrhea, constipation, abdominal pain or cramping, belching, or acid reflux on a regular basis, these are all red flags that your digestion isn’t optimal. this could mean that you aren’t properly absorbing the nutrients you’re eating and even putting your body at risk to being exposed to harmful substances and trigger immune dysregulation.
Whether it is IBS (irritable bowel syndrome), SIBO (small intestinal bacterial overgrowth), SIFO (small intestinal fungal overgrowth), a parasite infection, celiac disease, non-celiac gluten intolerance, Crohn’s disease, ulcerative colitis, leaky gut, or something else, there are a variety of natural options you can use to heal your gut and balance your gut flora.
Many people suffering with digestive issues benefit from going Paleo. But if removing some of the most common triggers like gluten, dairy, sugar, vegetable oils and processed foods from your diet wasn’t enough to get rid of yours, combining the Paleo diet with a low-FODMAP diet can be extremely effective and beneficial at first to calm the inflammation in your gut and help you feel like yourself again.
In case you haven’t heard of FODMAPs yet, they are a group of short-chain fermentable carbohydrates found in many healthy Paleo foods like onions, garlic, Brussels sprouts, sweet potatoes, cauliflower, avocado, almonds, apples, pears, watermelon, peaches and many more…You can find the complete list of FODMAP-containing foods here.
While avoiding FODMAPs might be a good strategy in the short-term, recent studies are now showing that depriving your gut flora of these fermentable carbohydrates could be a mistake in the long-term. FODMAPs are actually very healthy (if you have a healthy gut flora) because they act as prebiotics (a term meaning food for beneficial bacteria). And people staying on a low-FODMAP diet for too long have a marked decreased in the diversity of their gut flora. (Find the study here.)
This is why it is really important to work on finding the root cause of the imbalance in your gut flora, especially if a low-FODMAP diet seems to help you, to ensure that you correct the problem and improve both your digestive health and gut flora balance in the long-term. Get help if you need to because eating low-FODMAP is not a long-term solution!
Once the root cause of your digestive issues is resolved, gradually and cautiously try adding FODMAPs back to your diet because not only many of these foods are so healthy and delicious but they will also nourish your gut flora and promote long-term digestive health.
Try my Surprise Breakfast Porridge recipe below to add a healthy dose of FODMAPs to your diet.
Surprise Breakfast Porridge
- Servings or Yield: 1 serving
- Prep time: 10 minutes
- Cook time: 10 minutes
- 1-2 tbsp coconut oil, butter or ghee
- 1 cup cauliflower, raw and grated
- 2-3 eggs (omit if AIP)
- Handful berries (fresh or frozen) and/or nuts (omit nuts if AIP)
- 1 tsp maple syrup or honey (optional)
- ¼ cup coconut milk (optional)
- Heat a skillet with your chosen fat under medium heat.Add the grated cauliflower and eggs. Mix well.
- Cook, stirring often as you would with scrambled eggs, for about 5 minutes or until the eggs appear cooked.
- Add the berries and/or nuts and optional sweetener. Mix well.
- Serve in a bowl and drizzle with coconut milk.
- Enjoy you complete breakfast!