Lots of questions lately about FODMAPs and nightshades, what they are and if they should be avoided. I’m absolutely going to go into what they actually are, why some people should avoid them, who probably doesn’t need to worry and how you can reduce any potential negative impact of fodmaps and nightshades.
Can we just agree that “FODMAPs” and “nightshades” are really freakin’ weird names? They don’t even sound like they’re remotely related to food! But they are.
I’m not a fan of complicated, complex definitions or using Scrabble words when they aren’t needed (are they ever needed outside the board?) so I want to keep this as simple as possible.
FODMAPs and nightshades are two different classifications of food that trigger negative reactions in certain people.
FODMAP is an acronym that stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. C’mon. Too many Scrabble words. Here’s what all that means: carbs that prone to fermenting in your gut. Foods that fall into the FODMAP category are tough to digest, so they often hang out in the intestines and become food for the bacteria that naturally live within you.
Doesn’t sound too bad, does it? Well, that’s exactly the whole point. Some people can eat FODMAPs and not experience any negative symptoms. Other people become very uncomfortable. They experience bloating, gas, cramping and/or diarrhea shortly after eating these foods.
So what foods are we talking about? This is an awesome visual to see what foods are FODMAPs and those that aren’t but if we were to classify them, these are the most common offenders:
Sugar alcohols
Dairy
Some fruit (dried fruit, apples, mangoes, peaches and watermelon)
Some veggies (brussels sprouts, asparagus, broccoli, garlic, onions)
Coconut products
Chances are, you know if you have a sensitivity to one or many of these foods. This is yet another reason why I’m a huge fan of tracking what you eat and your hormonal biofeedback. Seeing trends with any food or type of food will let you know what you should dial back on.
Nightshades. Let’s talk about nightshades. Same kinda thing. Nightshades are a group of plant foods that some people have specific sensitivities too. Individuals with sensitivites to nightshades can experience joint pain, inflammation, autoimmune conditions or digestive challenges when they eat them. If you have any of those symptoms, doing a simple nightshade elimination will quickly let you know if nightshades are part of the problem! Many people can consume nightshades without any issue.
Nightshades are a smaller and more direct list than FODMAPs. They include:
White potatoes (not sweet potatoes)
Eggplant
Peppers (bell peppers, spicy peppers and spices made from them like cayenne and paprika but not peppercorns)
Tomatoes and products made from tomatoes
If you think you might have a sensitivity to nightshades, like I said, the best thing to do is to do an elimination trial. Cut them out for a couple weeks and carefully monitor whatever symptoms you feel might be related to their consumption. There are also some things you can do to reduce the negative impact of nightshades if you consume them.
Peel your potatoes before you eat them
Avoid green tomatoes – immature veggies are bigger offenders
Don’t eat any nightshades raw. Be sure to cook them to reduce any potential negative impact
So here’s the deal in short:
FODMAPs are specific carbs that aren’t easily digested. Because they aren’t easily digested, they spend more time in your intestines and ferment (or become food for bacteria). This can produce digestive distress for people sensitive to FODMAPs
Nightshades are a class of veggies that trigger inflammatory or autoimmune systems in sensitive individuals.
Not everyone is sensitive to FODMAPs and nightshades
A basic elimination test will allow you to see if your symptoms improve without them
Your body has all the answers
What other questions do you have? What topics do you want me to tackle next? Let me know!!! I really want to make sure I’m addressing your questions and concerns.
In today’s episode we’re tackling how to eat healthy on a budget. Eating for fat loss or “going paleo/primal” does not have to be more expensive than the Standard American Diet. Can it be? Sure. But you can have a huge grocery budget on the Standard American Diet or you can have a small one. Similiarly, you can have a huge grocery budget on a Primal diet or you can have a small one. There are ways. You get what you look for. You can absolutely eat healthy on a budget. In this episode, we’ll show you how.
The 80/20 rule states that 80% or more of our results come from 20% or less of our efforts or actions. So basically, there are a small number of factors that are responsible for the majority of our results.
Focus on big rocks (what drive results) vs. small rocks (little factors that do not move the needle)
In our 3rd QA episode we’re answering a question from a reader who doesn’t like exercise or vegetables and needs to balance weight loss with her many other priorities including kids, husband & work. We talk about how to navigate weight loss when you don’t like vegetables or exercise and establish what matters MOST when it comes to getting results.
I asked everyone on my VIP email list to share with me how I can help them lose weight. I got a great response back from a woman who feels like she can’t relate to my approach primarily because:
1. She doesn’t like to exercise
2. She doesn’t like vegetables
3. She doesn’t eat/breathe fitness & nutrition.
In this episode I break down how you can reach your weight loss goals without being a veggie fan, without regular exercise and without centering your life around fitness & nutrition. I also talk about my current routine – how much time I spend in the kitchen & the gym, and the other obligations I have in my life versus what you all see on the blog/podcast/social media.
What are YOU struggling with? What is holding YOU back? How can I help you make this year THE YEAR that you achieve all your health goals? Leave a question in the comments or you can use the contact form on the homepage. Either way, let me knock down the barriers that are holding you back! Let’s do this!!!
Just like all carbohydrates, fats and proteins are not created equal from a fat loss or nutrient density standpoint, the same is true for vegetables. Yup, some vegetables are far more healthy than others. There is a particular group of vegetables that are health and nutrient POWERHOUSES. They can facilitate fat loss, boost the immune system, balance hormones and much more. Which vegetables are these? Cruciferous vegetables.
Cruciferous vegetables should become a daily staple in your diet for health, longevity and fat loss. Seriously. Every day. They include veggies such as broccoli, cauliflower, cabbage, brussel sprouts and bok choy. I routinely eat 3-5 cups of cruciferous vegetables every day and here are a few reasons why.
They are high in fiber
Because they are a great source of fiber, they’ll help you stay fuller longer, curbing your hunger and reducing your cravings. They can also help to promote bowel regularity.
They are low calorie
Eating 3-5 cups is no big deal because cruciferous veggies are so low calorie. You can enjoy them to your heart’s content, relying on them for snacks, meal fillers or to help satisfy your hunger and cravings without upsetting the caloric apple cart.
They are natural estrogen detoxifiers
We’ve talked before about how there are good forms of estrogen and bad forms. When we have too much estrogen that can really impair our ability to burn fat (among other things). Compounds within cruciferous vegetables help to bind and eliminate the bad estrogens, bringing down your total estrogen load.
They help manage blood sugar and moderate insulin release
Numerous clinical studies have shown that consuming cruciferous vegetables, likely in part due to their high fiber content, helps to reduce blood sugar and therefore manage the insulin response. This allows you to burn fat, as compared to having high blood sugar and elevated insulin, which prevents the ability to burn stored fat.
They are anti-inflammatory
Consuming cruciferous vegetables reduces systemic inflammation. This not only reduces cortisol, a stress hormone that can slow fat loss, but it also protects your overall health. Systemic inflammation is the starting point for almost all chronic disease.
They reduce your risk for cancer
Compounds in cruciferous vegetables known as glucosinolates break down into isothiocyanates and other protective compounds when you chew. Isothiocyanates have been shown in repeated studies to protect your cells from DNA damage, neutralize carcinogens, induce cell death in unhealthy (cancerous and precancerous) cells, and inhibit tumor formation.
Uh, they’re really yummy! ‘Nuf said.
Here are some of my absolute favorite cruciferous vegetable recipes, but I also love to enjoy them steamed or sautéed with a little coconut oil or bacon fat!
Play around with recipes until you find a way to eat these nutritional powerhouses that you absolutely love! Eating your veggies isn’t something to suffer through – it’s something to enjoy!!
