Areas of Focus

Health Conditions:
  • Fructose Malabsorption
  • Gluten Intolerance
  • Irritable Bowel Syndrome (IBS)
  • Leaky Gut
  • Small Intestinal Bacterial Overgrowth (SIBO)
Diet Types:
  • Dairy Free
  • Egg Free
  • Gluten Free
  • High Fiber
  • Low FODMAP
  • Paleo
  • Peanut Free
Health Goals:
  • Boost Energy
  • Healthy Gut

My Conditions

Fructose Malabsorption, Gluten Intolerance, Irritable Bowel Syndrome (IBS), Leaky Gut, Reflux/GERD, Small Intestinal Bacterial Overgrowth (SIBO)

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My first bout with IBS was in college when my digestion was a mess and I had such bad reflux that I lost a considerable amount of weight. Ever since, managing stress and my reactive digestion has been a constant struggle. Every doctor from whom I'd sought advice told me the same thing: "Many people have IBS. It is completely normal. No, you don't have to change anything about your diet." However, in my quest to achieve my personal optimal balance, I've discovered that indeed, there were aspects of my diet and lifestyle that needed adjusting. It wasn't until a few years ago that I noticed a new and troubling symptom: the persistent fog brain. I wasn't seeing clearly, my energy was low, I was depressed and my mind just wasn't its usual, quick and spry self. I lived like this for two years, afraid to really know what was wrong. After learning of the correlation between gut health and dementia (Alzheimer's runs in my family), I felt an urgency to to finally figure out what was going on. Through a food elimination diet, I realized that I had leaky gut, SIBO, food intolerances and an egg allergy. It was a very difficult transition to completely change my diet to the Low FODMaP lifestyle as I had always considered myself to be a disciplined and health conscious woman. Low FODMaP took time and focus to stick with, but my digestion is finally back to normal. I no longer experience headaches or fog brain, cramps or stomach aches and I rarely nap. My gut has slowed down, allowing me to digest the beautiful foods I am eating and deliver much needed nutrients to my body. It is now my goal to teach others what I have learned and how to make this transition effortlessly to choose a variety of ingredients, get ample fiber, maximum taste and enough satisfying calories. I hope you enjoy some of my favorite recipes.

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Questions (1)

  • Hi Rebecca, I came across your article on Spaghetti ( A really nice piece and well researched. I have also published one on my website do you mind taking a glimpse at it, so I could it is healthy enough to recommend others.

    Question has not yet been answered.

    Asked by Rahul Gupta

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Comments (11)

  • Posted in Sweet Potato Crusted, Sausage “Quiche” Casserole (Paleo, Low-fodmap) on Thursday Aug 1, 2019

    The thyme and rosemary should be added into the egg mixture.

  • Posted in Sweet Potato Crusted, Sausage “Quiche” Casserole (Paleo, Low-fodmap) on Thursday Aug 1, 2019

    I do not typically peel the sweet potato, but I don't see why you couldn't.

  • Posted in Sweet Potato Crusted, Sausage “Quiche” Casserole (Paleo, Low-fodmap) on Thursday Aug 1, 2019

    Yum! I love how you adapted it for your taste!

  • Posted in Pulled Chicken Wraps with Orange Jicama Salad on Thursday Aug 1, 2019

    This is so informative - thank you! Since this reply, Monash has tested jicama and 1/2 C serving is safe, while a 1.5 C is moderate in fructans. This is such a mindful eating type of lifestyle, isn't it? It's so important you are aware of your trigger foods. I hope you are feeling well.

  • Posted in Roast Salmon Salad on Thursday Aug 1, 2019

    Oh, it most definitely can work with any type of fish. Happy cooking!

  • Posted in Bone Broth (Low FODMAP) on Thursday Aug 1, 2019

    Hi, Britt! Oh no! That is such a bummer! Ideally, you would want all of the liquid retained. I always make this recipe in my slow cooker. If I were to make it on the stove top, I would initially bring the broth up to a boil, then down to a very slow simmer, keep it covered and probably reduce the time on the stovetop. Perhaps you could also put it into the oven at a low temperature after bringing the broth to a bowl.

  • Posted in Bone Broth (Low FODMAP) on Thursday Aug 1, 2019

    Hi, Beth! I have not yet found any broth that is garlic or onion free. I wish I could help!

  • Posted in Bone Broth (Low FODMAP) on Sunday Jan 21, 2018

    Grace,Most definitely you can put them in ice cube trays! They will definitely last a month if you have a cover over the trays.I don't have a beef broth recipe because, to tell the truth, beef bone broth is way too intense for my pallet. That being said, I would use the same recipe, but add in tomatoes for a little more richness.Rebecca

  • Posted in Bone Broth (Low FODMAP) on Thursday Jan 18, 2018

    Hello there! I apologize for the late reply here!I'm not sure about the onion and garlic skins - that's a great question. I stay away from onion and garlic all together. Garlic infused oil is Low FODMaP, but even that gives me pause. You honestly won't miss the garlic and onion aromatics at all with this recipe. The carrot and celery do a great job.And what an interesting idea with the pickle and olive juice! Yum! Thank you for the tip!Sincerely, Rebecca

  • Posted in Bone Broth (Low FODMAP) on Thursday Jan 18, 2018

    Hi, Grace,Yes! You definitely can and I recommend doing so. I find it difficult to use the whole batch within a week and there's nothing better than having some homemade broth stored away in a pinch. Just be careful about the type of container you freeze in. If you use glass, like myself, you'll want a container that has a wide mouth, fill it with liquid about 75% of the way, and let freeze uncovered for about 48 hours so that the glass doesn't shatter. #learnedthehardwaySincerely, Rebecca

  • Posted in 3-Day Low FODMap Diet Plan To Help with IBS on Tuesday Nov 7, 2017

    Hello, Caroline! Thank you for your question. Plain tofu and tempeh are good Low FODMaP vegetarian sources of protein.

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