You Have IBS, Now What? [Plus Recipe Freebie!]

You Have IBS, Now What? [Plus Recipe Freebie!]

Written by Laura Mierzwa, Registered Holistic Nutritionist and Culinary Nutrition Expert

Have you been told you have IBS and then left in dark about what to do to manage your symptoms? Unfortunately, this is the reality of too many of the clients I see in clinic. After a quick diagnosis of IBS and list of prescriptions to try, they are left on their own to navigate the confusing and frustrating world of the gut. This is where personalized nutrition comes in. No two people are the same, therefore no one diet will work the same for everyone. I write much more about this in my Stressed Gut Blog series. If you think you’re ready to deal with your symptoms through nutrition and lifestyle changes, go ahead and get started on reading Is Your Gut Stressed Out [Part 1] if you haven’t already.

One diet that I see gaining popularity within the mainstream medical community, and for good reason, is the Low FODMAP diet. This diet can be a great tool for someone suffering with symptoms of IBS to figure out their triggers. It’s not a one-size-fits all approach and it does take some serious work and dedication to work through which is why I recommend working with a nutritionist who is experienced in not only implementing the diet, but the reintroduction process too. If you’ve been put on a low FODMAP diet and you’re still having issues, sometimes you need to take a look at other FODMAP allowed foods that could be causing you trouble.

Now let’s get to the fun part! A delicious smoothie recipe that can be enjoyed if you are or are not taking part in this diet.

Low FODMAP Brain Fuel Smoothie

1 cup water
1/2 a medium banana (frozen)
1 small handful of organic blueberries
1 tbsp hemp seeds
1 small handful of walnuts (about 8)
1 scoop Riza-Max protein powder
1 big handful spinach

Add all ingredients to a blender and blend until smooth!


Written by Laura Mierzwa, NutriChem Registered Holistic Nutritionist and Culinary Nutrition Expert


Laura is a Registered Holistic Nutritionist and Culinary Nutrition Expert. Holistic nutrition is a combination of modern science and time-tested wisdom based on the philosophy that each person has unique nutritional requirements. Laura specializes in working with clients who have digestive issues, food intolerances and autoimmune conditions. If you’re unsure of where to start, she will guide you in the right direction to improve your health at your own comfortable pace. She will suit your individual needs through customized nutrition protocols and meal planning.

Laura recognizes the importance of ongoing education as the health industry is forever evolving. Through whole foods, lifestyle improvements and proper supplementation Laura will support you to bring your health back to balance. As a Culinary Nutrition Expert, she is passionate about being in the kitchen creating delicious recipes with ingredients that support optimal health.

Learn more about Laura!

Click here for Laura's recipes.

Call: 613-820-4200 to book an appointment with Laura


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