my LOW-FODMAP diet for IBS year anniversary + pumpkin spice oat bake recipe | Melissa Alatorre
Vložit
- čas přidán 17. 01. 2021
- So excited to be picking up the vlog camera! One thing I couldn't wait to share was my experience being on the low-FODMAP diet for an entire year now! Time really flew by and I truly have never been happier on this diet because it has alleviated so many of my IBS symptoms I used to experience, check all my helpful resources below! #IBS #LOWFODMAP #LOWFODMAPRECIPES
SUBSCRIBE TO MY CHANNEL⇣
/ @melissaalatorre
Follow me on Instagram for daily updates on beauty, fitness, wellness, food (IBS friendly unless it's ice cream or donuts LOL!), my two cute huskies Meeka and Boomer, as well as cameos by my camera shy boyfriend Kyle⇣
INSTAGRAM @ALATORREEE
alatorreee...
BUSINESS INQUIRIES ONLY⇣
Hilary Williams-Dunlap Hilary@thedigitalbrandarchitects.com
SIMILAR EVERYDAY MAKEUP TUTORIAL⇣
• My everyday at home ma...
CINNAMON APPLE OAT BAKE⇣
• Healthy oatmeal recipe...
PUMPKIN SPICE OAT BAKE RECIPE⇣
2 cups canned pumpkin puree
1 cup 2% reduced fat lactose free milk
4 cups gluten free rolled oats
8 eggs
2 teaspoons sweat leaf sweet drops vanilla créme stevia
1/2 tsp sea salt
1/2 tsp ground nutmeg
1/2 tsp ground cloves
2-3 tsp ground cinnamon
3/4 tsp x2 ground ginger
1-2 tsp baking powder
60 grams raw pumpkin seeds
60 gras raw walnuts
coconut oil to line your cooking pan/containers
bake at 375 for 25 to 30 minutes, eat warm or cold!
MY FAVORITE BOOK ON THE LOW-FODMAP DIET⇣
Healthy Gut, Flat Stomach: The Fast and Easy Low-FODMAP Diet Plan
amzn.to/3irNBD2
OTHER BOOKS⇣
The Low-FODMAP Cookbook: 100 Delicious, Gut-Friendly Recipes for IBS and other Digestive Disorders
The Low-FODMAP Diet Step by Step: A Personalized Plan to Relieve the Symptoms of IBS and Other Digestive Disorders
The Low-FODMAP IBS Solution Plan and Cookbook: Heal Your IBS with More Than 100 Low-FODMAP Recipes That Prep in 30 Minutes or Less
all linked here - amzn.to/2LBykDH
RACHEL PAULS FOODS⇣
bit.ly/3oYAhYX
FODY FOODS⇣
bit.ly/3nZrRzg
MONASH UNIVERSITY APP⇣
In the apple app store
ADDITIONAL ITEMS⇣
OPI PUT IT IN NEUTRAL
bit.ly/3qtlI03
AT HOME GEL NAIL POLISH ESSENTIALS ⇣
amzn.to/2M3FFvi
BOOMER'S COLLAR⇣
bit.ly/39Laltw
SWEAT SUIT⇣
bit.ly/39KmZJb - Jak na to + styl
More low-FODMAP content please! I just realized it would be a good diet to help treat my eczema
Also thanks for this recipe, it’s also helps me meet my low iron needs too due to the pumpkin!
I’m also have started low fodmap diet how long does it take for your symptoms to go away until you can it regular again? Help me please
Thank you so much for opening up about this! I've watched your channel for years and I don't really watch nutrition/health stuff and was dealing with a lot of bloating and didn't know why. I was trying to eat healthy and was just eating tons of cruciferous veggies and legumes and since looking into the low fodmap diet I've been able to figure out what works for me. Can't wait to try this pumpkin bake :)
😭 doing the FODMAP diet has completely changed my life! 100/10 recommend all the resources you listed!!! 👏🏻
This has been a God send to me. When I hear you talk about your gut issues, I feel like I'm listening to myself. I'm buying the books you recommend and definitely following the diet. I just want to feel better. Tired of not feeling well.
OMG. Same with the corn girl!! Same! Thank you for posting this video. I’ve struggled with IBS for many years I’m really interested in this. Thank you. Definitely going to pick up the book! ❤️
Corn is sabotage for me
I took a class in undergrad that discussed agriculture and the impact that corn had on civilizations when introduced into the diet. Corn is nobody’s friend for sure from health effects to dental effects as well.
I took a class in undergrad that talked about the colonization of food and how GMO foods like corn is threatens the biodiversity of maize. It was really interesting how epigenetically our ancestors diets adapted with their DNA over thousands of years based on the foods they ate native to their regions and how they traditionally prepared it. For example, maize wasn’t well tolerated by the Spanish vs wheat wasn’t well tolerated by the Indigenous peoples of the Americas (which again may be partially due to how they learned how to prepare it to be easier on the digestive system). This is an example of how different Indigenous civilizations had their own complex sciences. My old professor of Chicano studies grows maize himself and studies how environmental and food justice are intertwined. Though food intolerances harder to trace based on your ancestry especially if your country was colonized but for Indiegnous peoples of different countries, the separation from the food that they ate over thousands of years due to colonization and the consumption of American processed foods is what drives our communities to have health issues like diabetes, high blood pressure, heart disease, etc. combined with other factors such as colonial policies that force people out of their countries and trap people in a cycle of poverty, and the lack of nutrition that our food has today bc of modern colonial agricultural industries threatening native foods and seed sovereignty.
Some sources:
The whole blog is super interesting and the recommendations of a MILPA diet (returning to the Indigenous diet) to heal modern day diseases
ejfood.blogspot.com/2017/04/indigenous-agroecology-foodways.html?m=1
www.amazon.com/Mexican-Origin-Foods-Foodways-Social-Movements/dp/1682260364
Thank you so much for making this video! I get a lot of gas and constipation and have thought about low FODMAPS for years, but I already gave up wheat years ago. Why isn't that enough!?! I will check out these book recommendations. Love your channel. You're so beautiful and equally positive. 💛
TBH I started low FODMAP January 2020 and then, well... haven’t had to travel anywhere hahaha - but I think about this often “what would I do” and to be honest Now that I know what foods trigger me I would just avoid them as much as possible and eat simply. Example when traveling;
Breakfast - omelette
Lunch/dinner - a protein like fish, chicken or beef with a side of vegetables
No bubbly drinks!
Thank you for talking about this! I read the intro to the healthy gut, flat stomach book and I’m hooked already and bought it! 😂
I got the healthy gut, flat stomach book, and THANK YOU!! I have acid reflux and this book has been so helpful! I have discovered there are some foods that trigger my seasonal allergies, who knew! I will admit the holidays I kinda blew all this out of the water and was not very good, lol. However, now I am getting back on track. My schedule is going to get crazy this spring with online school so having all this information/resorces and recipes are going to really help.
I'm starting low FODMAP soon, and your vlog has helped me tons! Also, side note: when you talk near the end of the vid about orange juice, how crazy is it that orange juice is so high FODMAP, but oranges are okay. This is why this is going to be so hard!
You're so amazing 👏 I love how you care so much and are so determined for you're health. I personally don't have IBS but I'm pretty sure my husband does and I'll pass the information along hopefully he listens because he's the type of guy who eats everything and anything 😅 thank you so much for sharing this with us
Always love the low-FODMAP & IBS videos. I need as much info as I can get!
Also I just finally saw your Crest display at Walgreens, I was like omg I “know” her! Lol
so happy I can help! and so awesome, I have yet to see my own display lmao! and I've looked for it hahaha
@@MelissaAlatorre I saw it at my local Walgreens in Michigan too!!
Finallyyy someone in the USA with low fodmap help, Thank you so much for letting us know where you get your supplies from,,, I have one question - did you have any cheat days during the very beginning of your elimination period? - I just started and I am struggling and feeling a bit sad
Yes, please do more what I eat in a day videos!!Very helpful, thx!
I have definitely had issues over the years! I just slowly trim things out a d have slowed replaced them with veggies that do not cause issues!
I’ve also been predominantly low FODMAP for IBS issues. Thank you so much for sharing your experience. Makes me feel better to know I’m not the only one doing it. The Monash university app is the best resource - I also recommend it to everyone. 😘 xx
Monash is a life savor honestly!
Girl how are you so gorgeous? Also this recipe looks bomb, going to try it for sure.
How fortuitous. I just started a Low FODMAP diet for my IBS this year.
OH MY GOD!!! I NEEDED THIS SO BADLY!!! I got diagnosed with IBS a few months ago and have been struggling so much! Thank you!
Definitely make sure to read the description box for resources! you got this! :)
@@MelissaAlatorre Thank you so much! I appreciate you! 💕
Me too, my bloating is so bad sometimes I look pregnant, it’s so painful! Thank you for this I’m definitely going to read up🥰
@@Dionnerivera Same! That's literally me almost everyday!! It's so so exhausting feeling like this!
@@happysmiles4339 it really is! The bloating literally gets to being so uncomfortable that it's painful!
Thank you for making this video! I’m going to get tested soon to see if I have SIBO. I have no clue what’s wrong with me, when I eat certain healthy foods like avocados and bananas for example I throw up 😫 and then it seems like I’m just bloated all day every day. I would so appreciate if you shared more tips and tricks. Again thank you for making this!
What a beautiful and kind human! Your husband is surely a lucky man!
You made those bars look so good I want to try making them non healthy lol I am sick of plain oatmeal and this is a great new way to eat it for a filling breakfast😋
Buying the ingredients for this rn! Can't wait to make it!!
Going to go prep these oat bars for the week! ☺️💖
Thank you for sharing these recipes cause i literally feel so lost
Thank you for sharing, I have such bad digestive issues. I've found I had to give up caffeine and garlic. Also I have the same problem with my can opener. I wish all cans just came with a pull tab 🤣
I been doing fodmap for a month I finally feel better thanks for doing this video 🙏❤️
The gloves are such a smart idea!
My anxiety shot through the roof when you were trying to get the pumpkin out of that sharp can!! 😱😱
I'm restarting my low fodmap diet that I started in September & kinda gave it up on November. But thanks to u I learned what it was n bought the Healthy Gut book so now I'm gna check out these other books too! It did get overwhelming at first, ngl but then I saw Meijer sells Fody products n has a gluten free section, which made me so so happy! Before that when I was really going through it with being on the toilet most days in September, I started feeling hopeless n really sad til I remembered u had a video/post on IBS & the book, so thanks Melissa! Btw have u tried Canyon Bake English muffins?? They're thee best english muffins..PERIODT!!!
I love your content! Thank you so much
thank you and you are so very welcome my friend!!! appreciate you watching :)
I did low FODMAP for 8 months and wanted to continue, however, due to moving to another country where foods such as lactose free etc. are much harder to find & expensive so I closed off this diet. I am thinking of starting it again, since I felt incredibly healthy during this diet ( as long as I did not skip a meal because I couldn’t find a recipe). The doctor made it look so easy and complicated at the same time so he suggested a dietician specialized in FODMAP. She helped me sooo much with a 40 page list (3 collums per page double sided) with products I was allowed to eat from the supermarket and the green-orange-red system included. The monash app helped me as well but somehow I was struggling to find good recipes for good comfort food, snacks and yummy breakfast. I was struggling in winter to find fruit that was not expensive and fodmap approved. I think I will watch your Fodmap videos again and look at some recipes to make. It’s been a year of fodmap-diet free food but I’m craving fodmap hahaha
I love how you just continue following this diet. It’s not hard once you find your way through it and you show people that.
Living with IBS sucks I was diagnosed in my early 20s now I am almost 50 years old and I remember not being able to eat out with friends, family and going on dates , etc. so glad there is more information and better food options today to help with this diagnosis but unfortunately there is no cure , Thanks for sharing.
yes ibs sisters!!!!!!!
Thank you for sharing this with us. 🙏
Yeees! Love to see your face and the dogs. ❤❤
this makes me SO HAPPY! someone commented the other day "enough with the dogs" and they are such a big part of who I am it made me sad LOL
It’s great that you protect the skin on your hands from that uv light but many women have gotten skin cancer on their nails from that light.
I’m 5’ too 🤗 And I also have IBS - thank you for this!
Fodmap is my friend as well! I’m going to order one of the books you recommended. I was wondering if you experience symptoms from protein bars like the Atkins bars? Holy cow my digestive system cannot handle them at all 😱. It was low carb with not much sugar but boy it wasn’t worth it.
Thanks for making these videos. I know I’m not alone with my digestive disorder. It’s definitely a learning experience for sure ❤️
100% a learning experience and so cool to see what personally triggers you versus what society days does due to trends i.e. gluten, grains etc
Gonna try it for sure...
Amazing video thank you!!!
Awesome video , thank you 😊
Watermelon is my corn 😭 I also tried making my own green juices for a week and by day 4...you can imagine.
you should share more food recipes as your style of cooking is very natural not like those typical cooking channels and its fun to watch
Hey! Just wondering if i can swap the milk for anything, can i just do water? I cant drink milk and a lot of nut milks are terrible for you. - Thanks
"Well I'm going to fucking tar this shit" hahaha!!!! So my energy!
💀💀💀
What would be the macros/cals for one serving of a pumpkin bake?(:
You need a can opener that doesn’t create sharp edges!
I don’t have Ibs but you make me want to make this recipe.
Cut opener is placed "incorrectly" I did the same switched it and it worked 😑
What size are the pans you used
I would have slightly altered the recipe and bought a pumpkin to reduce the amount of already processed food. The same goes for ginger, cloves, etc. Have you tried?
If I had time to go that and pumpkin was around all year long I would give it a try but for now this is most efficient for me ☺️
@@MelissaAlatorre I live in a rural area with lot‘s of pumpkin farmers, it‘s pumpkin season almost all year round😄🎃
How do you fare when you go on a vacation....going on a business trip and as always stressing like crazy because of my ibs....I always have bloating , cramps and gas and intestinal grumbling. Like LOUD.... I’m so anxious about it
Wow did my comment really erase? 😭
I started low FODMAP January 2020 so I haven’t had to go anywhere LMAO! But my game plan would be to just keep it simple! Protein with a side of steamed veggies
Can you do a hair care routine how to grow hair !😌
What brand are the glass containers you use to bake?
I don’t know Kyle just gets generic from amazon
Omg you look like a stinkin goddess. So gorgeous! I have IBS its been fun..... need to get better with my low fodmaps!,
Omg I do my nails at home too with gel, I’ve never thought to use gloves for protection and now I’m scared hahaha
its ok I forget to wear them all the time when Im just fixing one nail or two, I link them in the description box also! :)
Girl, same.
@@MelissaAlatorre The gloves protect the skin on your hands from that uv light but there have been women who have gotten skin cancer on their nails from that light.
You should do more vlogs and ehat I eat in a day !!😁
100%
I am going to school to be a RD! Yay! More shout outs for Registered Dietitians!
I do my nails at home too and use the same nail polish!!! But the base keeps lifting 😩
I haven’t had that issue yet, are you wiping them with the cleanser before?
@@MelissaAlatorre yup! Maybe mine is getting old? Anyway, have a great day! X
Do you recommend any vegetarian low fodmap books? ❤️
Doing low FODMAP vegetarian/vegan is very limiting so I haven’t gotten into yet but I do want to find some recipes!
@@MelissaAlatorre same! I’m on the hunt, if I come across anything decent I’ll share on here. 🤞
@@Elaineee19 it's mainly the protein portion of a meal that is hard to do Low-FODMAP vegetarian/vegan because all the high protein foods are HIGH FODMAP
i cant even have pumpkin or sweet potato. i really cany handle any carbs at all. its terrible
Omg your stunning 😍
I think my boyfriend needs these recipes, he for sure has digestive issues because his stomach is either upset or very bloated. I mean he LOVES spicy food, so he knows that could be triggering it but he doesn't want to give up spicy food lol. #mexicanissues
Get your BF to try Kefir milk - it changed my life. It’s fermented milk with billions of live cultures to restore gut balance, which is what causes most minor digestive issue.
Honestly, I have everyone I know on it 😂
You NEED to try Kefir milk ( also available with a water substitute for lactose intolerant) - I have IBS and it has changed my life. I can eat almost anything again with very little, if any, repercussions.
Most people have their live cultures stripped from their gut throughout life e.g. when taking antibiotics without probiotics, which kills good and bad bacteria and it throws off our gut balance, causing issues like IBS. Kefir has billions of important gut bacteria to replace what we’ve lost!
I know this sounds like an ad, but I’m not affiliated with any Kefir brand 😂 I just tell everyone about this miracle drink.
Please please please try it if you’ve digestive issues!!!!
I was already vegan for most of my life, but got diagnosed with IBS last year and finding stuff to eat is impossible especially now that I can't have gluten or a large amount of fruits and veg. It's hell ;_;
You look so much taller then 5' lol. Your stunning! 😍
Are you concerned staying on Low FODMAP long term can badly affect you, in not getting all the nutrients from higher fodmap foods? Waiting the 3+ hours in between meals is supposed to aid your digestive system already. I was on low FODMAP too and felt amazing but a nutritionist said to not stay on it long term to not miss out on important nutrients 🤷♀️🤦♀️🙇♀️
Yes! I was looking for this comment before asking the same lol. Love this video and I have been considering low fodmap. My diet is already super limited due to digestive issues so just switching to avoiding fodmaps might actually help me get in more variety. But there are tons of benefits to including as much diversity in the diet as possible. Looking into studies about low vs high biodiversity diets on health outcomes is very interesting. That being said, if your digestion is a wreck and you aren't absorbing what you eat very well, it's not doing you that much good to include the variety! But working with a dietitian to try reincorporating foods I think is a good idea generally speaking ☺️ just my thoughts, I don't have it all figured out obviously
@@aab24209 wow! Thank you, that perspective makes sense. I'll keep that in mind. Gut issues are so frustrating!
OXO Good Grips can opener
Have you looked into SIBO for your IBS? A lot of the time IBS is due to SIBO. Learned about it after years of suffering and the test back positive.
No but after doing low FODMAP I have has control of my symptoms 90% off the time!
What OPI colour was that? Xx
Description box ☺️
👍
3 tsp = 1 TBSP
💚💙
Haha are all Mexican parents the same?? My mom always buttered the pans the same way, so now I do it too
Lol! And also kept all the cookware in the oven and have to check every time that I haven’t left anything in there 😂
Please throw that can opener away, it is dangerous. My Grandmother almost cut her pinky completely because of a can not being opened safely 😱😬😳
I need help with my IBS 😣
You got this!
@@MelissaAlatorre i made of list of the low fodmat diet heading to the grocery store now. Thank you Melissa. I love your channel💕
Random.. you are so beautiful and I seriously thought you were taller than 5ft 😱
Isn't garlic... high fmap?
Yes that’s what I said in the video, Corn and garlic are a no for me and especially trigger my symptoms because they are high FODMAP
Try Ayurveda! It will definitely help you🙏
I've heard that grains and seeds are bad for IBS...
There is a difference between having heard and knowing. This is the problem with any diet - people say they hear this or that is bad then others say it’s good. I follow what has been consistently proven to work by doctors versus what I get told. Also if it gets confusing the monash university app allows you to enter each grain, seeds and nuts individually! Super helpful!
@@MelissaAlatorre Thank your for the response and advice. I'll give that app a try. I just recently started struggling with IBS after battling C Diff twice. The advice I got from seeds and grains being bad I got from here: czcams.com/video/dX5Q7U3njsQ/video.html
Safe to say I'm just starting to learn. Hopefully we can both heal our IBS symptoms and live our best life going forward!