CrossFit South Rockland

Monday, March 30, 2020

Sunday Motivation 3/29



Thoughts of revenge create an energy of imbalance and is best dealt with by releasing your anger.
There can be times when we get so angry with someone that we find ourselves imagining ways to seek revenge for the hurt they've caused us. Remember, however, that the thoughts you've just had are energetic creations. In order to keep yourself from having to take part in the rebalancing of energy, it is important to release the person and the thoughts into the care of the universe with forgiveness. 

Before we allow ourselves to invest our energy into negative thought or action, we can remind ourselves that everything has a purpose. We can then consider that perhaps the actions of the other person or people may have had nothing to do with us. If we don't take their actions personally, it may be easier to release them. Remembering that every interaction is an opportunity to make a better choice, we can take a deep breath before responding, allowing us just enough time to connect to center and make the choice to respond from our higher self. We can never know all the circumstances that may have led anyone to do anything. By not passing judgment on anyone, and instead sending hope for their healing, we may create something positive out of a difficult situation. We can then release it, since dwelling on it can cause an energetic drain in our system, causing us to really only hurt ourselves. When we can release our hold on negative events and interactions, we leave it in the hands of a wise universe to work out the best solution for all involved. 

In every moment we have a chance to make a choice to bring light into the world. When we bless others with the gift of our positive energy, instead of letting circumstances affect us negatively, we bring a little peace to the world every day.

Saturday, March 28, 2020

Learn and Let Flow

Learn and Let Flow

We do not need to suffer or live in poverty to be a spiritual person.
The idea that we have to suffer or live in poverty in order to be spiritual is an old one and can be found in the belief systems of many philosophies. Most of us carry this idea around subconsciously, and we may be holding ourselves back from financial or emotional well-being, believing that this is what we must do in order to be virtuous, spiritually awake, or feel less guilty for the suffering of others.

While it's true that there can be a spiritual purpose to experiencing a lack of material well-being, it is rarely intended to be a permanent or lifelong experience. What we are meant to find when material or emotional resources are in short supply is that there is more to our lives than the physical realm. Intense relationships and material abundance can distract us from the subtler realm of the spirit, so a time of deficiency can be spiritually awakening. However, once we recognize the realm of spirit, and remember to hold it at the center of our lives, there is no reason to dwell in poverty or emotional isolation. In fact, once our connection to spirit is fully intact, we feel so compelled to share our abundance that lack becomes a thing of the past.

If you find that you are experiencing suffering in some area of your physical life, perhaps your spirit is asking you to look deeper in your search for what you want. For example, if you want money so that you can experience the feeling of security but money keeps eluding you, your spirit may be asking you to understand that security is not to be found through money. Security comes from an unshakable connection to your soul. Once you make that connection, money will probably flow more easily into your life. If relationships elude you, your spirit may be calling you to recognize that the love you seek is not to be found in another person. And yet, ironically, once you find the love, your true love may very well appear. If you feel stuck in suffering to live a spiritual life, try to spend some time writing about it. The root of the problem will appear and it may not be what you expected. Remember, the Universe wants you to be happy.

Putting People on a Pedestal

Putting People on a Pedestal

When you put somebody on a pedestal, it is giving away your power and saying you are not good enough.
When we fall in love with someone or make a new friend, we sometimes see that person in a glowing light. Their good qualities dominate the foreground of our perception and their negative qualities. They just don't seem to have any. This temporary state of grace is commonly known as putting someone on a pedestal. Often times we put spiritual leaders and our gurus on pedestals. We have all done this to someone at one time or another, and as long as we remember that no one is actually "perfect," the pedestal phase of a relationship can be enjoyed for what it is--a phase. It's when we actually believe our own projection that troubles arise.

Everyone has problems, flaws, and blind spots, just as we do. When we entertain the illusion that someone is perfect, we don't allow them room to be human, so when they make an error in judgment or act in contradiction to our idea of perfection, we become disillusioned. We may get angry or distance ourselves in response. In the end, they are not to blame for the fact that we idealized them. Granted, they may have enjoyed seeing themselves as perfect through our eyes, but we are the ones who chose to believe an illusion. If you go through this process enough times, you learn that no one is perfect. We are all a combination of divine and human qualities and we all struggle. When we treat the people we love with this awareness, we actually allow for a much greater intimacy than when we held them aloft on an airy throne. The moment you see through your idealized projection is the moment you begin to see your loved one as he or she truly is.

We cannot truly connect with a person when we idealize them. In life, there are no pedestals--we are all walking on the same ground together. When we realize this, we can own our own divinity and our humanity. This is the key to balance and wholeness within ourselves and our relationships.

Wednesday, March 25, 2020

Springtime And Teenagers

Springtime And Teenagers

The teenage years are often like spring, where rainbows follow on the heels of rainstorms
The season spring has long been used as a metaphor for unpredictability, with its transitional energy shifting from cold one day to hot the next. Wind and rain are hallmarks of spring, and they leave us feeling shaken up and unsettled as they sweep away the debris of past seasons, clearing the way for new growth. Rainbows follow on the heels of rainstorms, and the sun emerges, coaxing tight buds to finally soften and blossom forth into the world. With the arrival of summer, things settle down a bit, with more predictable weather, and we all breathe a little sigh of relief, because even though we love the wildness of spring, it is not exactly an easy time.

The same could be said of the stormy period of the human life cycle known as the teenage years. Like the surprising spring winds that come out of nowhere, throwing the scene into chaos, and then dying out, the moods of the teen years are doing the work of sweeping away the dust and dried leaves of childhood to make way for a whole new person. Like the rain-cum-hail storms that move in fast and then pass suddenly to make way for a calm, warm afternoon, our teenagers shift back and forth from the child we have always known, to the moody entity that has come to inform us that things will never be the same again. This can be a challenging time for all involved, as we let go of a past we may have cherished, and try to be open to the new thing being born. If we remember that the unpredictable moods and the unfamiliar outbursts are the natural weather of transition, we stand a chance of getting through it with our equanimity intact.

We can remind ourselves not to take it personally, any more than we would take an unexpected snowstorm personally. This way, we won't add to the drama with our own unresolved feelings and issues. Regardless of what we do or don't do, the wild weather, and the unpredictable moods, will eventually settle, and we will find ourselves once again in the midst of a calmer season.

What to Eat Over 40

What to Eat Over 40


If you're over the age of 40, you have probably noticed that your diet isn't working for you the way it did when you were in your 20's and 30's. Maybe a pasta and bread dinner now result in a bloated belly, and a pound or 2 extra on the scale the next morning? That afternoon cup of joe now keeps you up all night? That late night snack before bed result in an agonizing bout of heartburn? Or you get tired after lunch, and need coffee or something sweet for a pick-me-up? You're not alone. We're 40, and things just got real!

Turning 40 is a major milestone to be celebrated, and it's also a good time for a dietary assessment. Unfortunately, the days of getting away with gorging on junk food, carb binges, and endless happy hours are over, but even our normal diets seem to affect us differently after 40. Why is this? Plain and simple, your body just don't process these foods the way they used to due to changes in your hormones that affect your metabolism and digestion.

Here's a helpful list of the primary changes your body goes through in your 40's due to these hormonal changes:
  • Metabolism slows down.
  • Muscle mass decreases.
  • Body fat increases, especially around the middle area.
  • Naturally become more insulin resistant (we can't burn off carbs).
  • The stress hormone cortisol increases (causing more belly fat).
  • Digestive enzymes decrease (causing gas, bloating and acid reflux).
  • Collagen decreases (skin starts to show signs of aging).
  • Hair starts to thin and become more brittle.
  • Forgetful moments increase.
  • "Shrinkage" may be experienced due to diminished bone density.
It's also important to be aware that the risk of these chronic health conditions increases:
  • Heart Disease.
  • Certain cancers.
  • Autoimmune Disorders.
While, yes, this seems like an alarming and long list, the good news is - by tweaking your diet and lifestyle, you can actually reverse or prevent all these issues.

How To Feel Fabulous In Your 40's... and Beyond!

Your dietary and lifestyle choices make all the difference in how your wellness story will play out. After the age of 40, you can't get away with those fun dietary and lifestyle discretions of the past as easily. That's not to say that you're doomed to eating boring, tasteless food and should have no fun or social life. It just means that if you want to sail through your 40's and beyond feeling and looking your best, you'll need to make some dietary and lifestyle adjustments. And that's exactly what this course is here to help you with!

With this fun and highly beneficial 10-Day course, you'll learn:
  • How to tweak your diet for the best results after the age of 40.
  • How to assess and optimize your personal wellness.
  • The superfoods you need to maximize your overall wellness.
  • What to eat to reverse/prevent the following After 40 Wellness Factors:
    • Sluggish metabolism (stubborn hormonal weight gain).
    • Sluggish Digestion (bloating, gas, acid reflux, constipation).
    • Low energy.
    • Sleep issues.
    • Blood sugar issues.
    • Diminished bone density.
    • Premature aging (wrinkling of the skin, thinning hair).
    • Diminished libido.
    • Inflammatory issues.
    • Cognitive changes (brain fog).

Saturday, March 21, 2020

Facing Problems

Facing Problems

Make sure you aren't running away from your problems, always moving towards something.
There are times when change--moving to a new city or a new home, or changing careers--is the right thing at the right time. But there are also times when the urge for change is really just a desire to run away from problems that need to be faced rather than avoided. These are the kinds of problems that recur in our lives. For example, issues with coworkers that seem to arise at every job we take, or repeatedly getting into unhealthy relationships. A move might temporarily distract us, and even cure the problem for a time, simply by taking us out of the situation in which the problem fully manifested itself. However, the problem will eventually appear again in our new situation.

One way to make sure you aren't running away from your problems is to notice whether you are moving towards something that is exciting in its own right, as opposed to something that is appealing only because it is not where you are now. For example, if you are leaving a city because you feel you can't afford it, you could be reinforcing poverty consciousness, and you might find that you are unable to make ends meet in your new city as well. It would ultimately be less of an effort to stay where you are and look more deeply into your beliefs about money. You may discover that as you address these issues, you are able to make more money simply by changing your mindset. You may still decide to move, but it will be an act with a positive intention behind it and not an escape, which could make all the difference.

Any pain involved in facing our issues is well worth the effort in the end. When we face our problems instead of avoiding them, we free our energy and transform ourselves from people who run away into people who move enthusiastically forward.



All the situations in our lives, from the insignificant to the major, teach us exactly what we need to be learning.
Many of us long to find a spiritual teacher or guru. We may feel unsure of how to practice our spirituality without one, or we may long for someone who has attained a higher level of insight to lead the way for us. Some of us have been looking for years to no avail and feel frustrated and even lost. The good news is that the greatest teacher you could ever want is always with you--that is your life.

The people and situations we encounter every day have much to teach us when we are open to receiving their wisdom. Often we don't recognize our teachers because they may not look or act like our idea of a guru, yet they may embody great wisdom. In addition, some people teach us by showing us what we don't want to do. All the situations in our lives, from the insignificant to the major, conspire to teach us exactly what we need to be learning at any given time. Patience, compassion, perseverance, honesty, letting go--all these are covered in the classroom of the teacher that is your life.

We can help ourselves to remember this perfect teacher each day with a few simple words. Each morning we might find a moment to say, "I acknowledge and honor the teacher that is my life. May I be wise enough to recognize the teachers and lessons that I encounter today, and may I be open to receiving their wisdom." We might also take some time each day to consider what our lives are trying to teach us at this time. A difficult phase in your relationship with your child may be teaching you to let go. The homeless person you see every day may be showing you the boundaries of your compassion and generosity. A spate of lost items may be asking you to be more present to physical reality. Trust your intuition on the nature of the lesson at hand, work at your own pace, and ask as many questions as you want. Your life has all the answers.

Friday, March 20, 2020

Going Against What Is Popular

Going Against What Is Popular

Because an idea or way of doing things is popular, doesn't mean it's right for everyone.
Just because an idea or way of doing things is popular doesn't mean it's right for everyone. However, part of the way that something becomes popular is that many of us don't take the time to determine what's right for us; we simply do what most of the people we know are doing. In this way, our decisions about life are made by default, which means they aren't what we call conscious decisions. There may be many other options available, but we don't always take the time to explore them. This may be the result of feeling overwhelmed or pressured by family, peers, and humanity at large, to do things their way, the way things have always been done. Regardless of the cause, it is important that, as often as we can, we decide for ourselves what to do with our lives rather than just drift along on the current of popular opinion..

It is not always easy to make decisions that go against the grain. Many people feel threatened when those close to them make choices divergent from the ones they are making. Parents and grandparents may be confused and defensive when we choose to raise our children differently from the way they raised us. Friends may feel abandoned if we decide to change our habits or behavior. Meanwhile, on our side of the fence, it's easy to feel frustrated and defensive when we feel unsupported and misunderstood simply because we are thinking for ourselves. It can be exhausting to have to explain and re-explain our points of view and our reasons.

This is where gentleness, openness, and tolerance come into play. It helps if we are calmly persistent, consistent, and clear as we communicate to those around us why we are making the choices we are making. At the same time, we have the right to say that we are tired of talking about it and simply need our choices to be respected. Our lives belong to us and so do our decisions. Those who truly love us will stand by us and support our choices, never mind what's popular.

Tuesday, March 17, 2020

Probiotics VS Probiotics

Are you dealing with constipation, bloating, acid reflux, indigestion, and painful bowel movements?
Do you seem to have trouble with your digestive tract?
Prebiotics and probiotics might just be the answer.
Though prebiotics and probiotics sound similar, they are actually very different. Both help your digestive system, but have different roles and come from different sources.
Improving your digestion is important for good gut health and a better quality of life.
In this article, I'll talk about the difference between prebiotics and probiotics, where you can find them, and when to take them.


Prebiotics are also called prebiotic fibers. They’re the non-digestible fibers in food that humans can’t digest.
These fibers move past your small intestine and straight to your colon, where they become fermented by the bacteria there.
Probiotics are microorganisms and are known as the live, good bacteria in your body. These good and helpful bacteria are found in fermented foods, yeasts, supplements, and other types of foods.
Prebiotic fibers help the bacteria in your body stay healthy and happy. Prebiotics move food through your system and serve as food to the bacteria already there.
Probiotics help introduce more good bacteria into your body to help with the digestive process. Probiotics eat and survive off of prebiotics. Both of these "biotics" improve your gut health and overall microbiome.
The microbiome is the makeup and combination of all the bacteria, fungi, and virus colonies within and on your body. Generally, the relationship your body has with all these tiny microorganisms is symbiotic. That means the relationship benefits both of the participants involved.
That is the case for good bacteria, fungi, and viruses.
Yet, if these good bacteria and other microorganisms become unbalanced with bad bacteria, it can have a negative impact on your health and results.
We will help you identify different ways in which you can help your microbiome stay healthy and happy.


Prebiotic fibers occur naturally in foods or can be placed into supplements.
These fibers, once in the colon, ferment in reaction to the bacteria they’re eating. This fermentation process produces acids like butyrate.
These short-chain fatty acids provide a lot of different health benefits. These good gut bacteria provide benefits like decreased bloating and constipation.
They increase mineral bioavailability and promote satiety too. Prebiotics and the positive effects they can have on your digestion and gut health can also help with weight loss.
Here’s a list of foods you can add to your diet today to raise your prebiotic levels
• Avocados
• Asparagus
• Apple skins
• Banana
• Garlic
• Leeks
• Whole Grains


Probiotics are commonly found in fermented foods. There are two main types of probiotic bacteria groups - Lactobacillus and Bifidobacterium, but their names aren’t as important as the health benefits they provide.
Lactobacillus prevents and reduces diarrhea, can improve symptoms of irritable bowel syndrome, and prevent yeast infections. Bifidobacterium helps prevent infections, produces vitamins, can help with constipation and diarrhea, as well as relieve symptoms for irritable bowel syndrome.
By introducing more probiotics into your diet, you will help your gut stay happy and healthy. We have compiled a list of fermented foods full of good gut bacteria below.
• Kimchi
• Sauerkraut (Costco sells a great one I use)
• Kombucha
• Tempeh
• Yogurt
• Kefir
• Miso
• Pickles
• Soft Cheeses
• Sourdough bread


Prebiotics and probiotics should be a part of your nutrition and supplement routine if needed.
When taking supplements, follow the instructions on the packaging to know how often to take the supplements. 
It is recommended that adults consume between 25 and 38 grams of fiber per day to get the proper amount of prebiotics in their diet.
You can get enough probiotics and prebiotics to make a positive change with your health through food alone.
Most people find it easier to take supplements though. A few daily capsules or a few scoops of Opti-Greens 50 can help to improve your gut health. 
Our probiotic supplement packs in 8 billion colony-forming units of disease-preventing bacteria. Taking 2 of these tablets in the morning can help rebalance your microbiome.
GI Advantage contains Galactoarabinan to help ensure the proper fermentation process occurs in your colon. This supplement can help with digestion and ease gut inflammation.
Digestive Enzymes isn't a pre or probiotic but has an incredible 500mg blend of digestive enzymes to help you break down food and absorb nutrients. This vegan-friendly product can help you get the enzymes you need to have a healthy gut.

Saturday, March 14, 2020

Supporting and Inspiring

Supporting and Inspiring

True leaders create an environment in which everyone can develop their potential.
When we call someone a leader, what we sometimes mean is that they are the best in their particular field; they are inspiring because of how much they accomplish. To be highly accomplished is impressive, but that isn't what leadership is about. True leaders are not just high achievers; they also support the people around them to achieve, and, in certain cases, to become leaders themselves. In other words, true leaders do not create a static group of followers. Rather, they create an environment in which everyone can develop their potential. True leaders don't get so caught up in the forward thrust of their own energy that they forget about others or the larger environment. They set an example with their actions, and they also support others to act. This is why true leadership is so rare.

Not everybody is cut out to be a leader, but most of us have the potential to serve in a leadership role at some point in our lives. When doing so, we might want to be inspired by the highest manifestation of leadership, remembering that we are meant to forward not only ourselves but a whole environment--an ideal, a plan, the people around us. While this won't be easy, it is the true meaning of the job, and we can trust that we are capable of it. Otherwise, we probably wouldn't find ourselves in the position to lead.

It's also possible that we have determined that our gifts are best applied in a secondary position, supporting the efforts of a leader whose vision we admire. In this case, we can ensure that our energy is best applied by holding the person for whom we work to a high standard of leadership. In this way, we take responsibility for our own gifts by guaranteeing that they will be appreciated and developed in a way that best serves the whole.

Start Today!

Start Today

Each day offers us an opportunity to renew our resolve to the universe, that we're ready for change.
One of the hardest things in life is feeling stuck in a situation that we don't like and want to change. We may have exhausted ourselves trying to figure out how to make change, and we may even have given up. However, each day offers us an opportunity to renew our resolve and to declare to the universe that we are ready for change. We may even say out loud that we have tried and struggled and have not found a way, but that we are open to help, and that we intend to keep working to create change for ourselves. Making this declaration to the universe, and to ourselves, may be just the remedy for the stagnation we are experiencing. And, it can be done today, right now.

It is difficult to understand, even with hindsight, how the choices we have made have added up to our current situation, but it is a good idea to examine the story we tell ourselves. If we tend to regard ourselves as having failed, this will block our ability to allow ourselves to succeed. We have the power to change the story we tell ourselves by acknowledging that in the past, we did our best, and we exhibited many positive qualities, and had many fine moments on our path to the present moment. We can also recognize that we have learned from our experiences, and that this will help us with our current choices.

When we do this kind of work on how we view our past self, we make it possible for the future to be based on a positive self-assessment. This inner shift may allow us to get out of the cycle we've been in that's been keeping us stuck. Now we can declare our intentions to the universe, knowing that we have done the inner work necessary to allow our lives to change. Allow today to be the day to end cycles and enter into a new way of being.

Thursday, March 12, 2020

Finding the Place You Belong

Finding the Place You Belong

There will likely be times in your life when your soul evolves more quickly than your circumstances.
There will likely be times in your life when your soul evolves more quickly than your circumstances. Your subconscious mind may be ready to move forward long before you recognize that you are destined to embrace a new way of life. Your soul intuitively understands that changing habitats can be a vital part of the growth process and that there may be one part of you that is eager to move to another home, another state, or another plane of existence. But the ties that bind you to your current mode of being can make moving into this next stage of your life more challenging than it has to be. If you find it difficult to move on, consider that just as people in your life may come and go, your role in others' lives may also be temporary. And many of the conditions that at first seemed favorable served you for a short time. When you are ready to match your situation to your soul, you will find that you feel a new sense of harmony and increasingly connected to the ebb and flow of the universe.

Moving on can be defined in numerous ways. Your forward momentum may take you from your current locale to a place you instinctively know will be more nurturing, comfortable, and spiritually enriching. Once you arrive, your misgivings will vanish, and you will know that you have found a sanctuary. Similarly, subtle changes in your values, goals, or emotional needs can motivate you to distance yourself from one group of people in order to reassociate yourself with individuals that are better able to support you. For example, this could mean moving away from your birth family in order to find your energetic or spiritual family. The route you need to travel may not always be clear; you may feel inspired to change yet be unsure as to why or how. Clarity may come in the form of a question if you are willing to seriously ask yourself where your soul is trying to take you.

In a way, moving from one point to another when you feel strongly driven to do so is a way of bringing your spiritual and earthly energies together. It is a two-step process that involves not only letting go but also reconnecting. You will know you have found your destination, physical or otherwise, when you feel in your heart that you have been reborn into a life that is just the right shape, size, and composition.

Wednesday, March 11, 2020

A Beginner's Guide to the Low-FODMAP Diet

A Beginner's Guide to the Low-FODMAP Diet

Food is a common trigger of digestive symptoms. Interestingly, restricting certain foods can dramatically improve these symptoms in sensitive people.
In particular, a diet low in fermentable carbs known as FODMAPS is clinically recommended for the management of irritable bowel syndrome (IBS).
This article explains what a low-FODMAP diet is, how it works and who should try it.

FODMAP stands for fermentable oligo-, di-, mono-saccharides and polyols (1Trusted Source).
These are the scientific terms used to classify groups of carbs that are notorious for triggering digestive symptoms like bloating, gas and stomach pain. 
FODMAPs are found in a wide range of foods in varying amounts. Some foods contain just one type, while others contain several.
The main dietary sources of the four groups of FODMAPs include: 
  • Oligosaccharides: Wheat, rye, legumes and various fruits and vegetables, such as garlic and onions.
  • Disaccharides: Milk, yogurt and soft cheese. Lactose is the main carb.
  • Monosaccharides: Various fruit including figs and mangoes, and sweeteners such as honey and agave nectar. Fructose is the main carb.
  • Polyols: Certain fruits and vegetables including blackberries and lychee, as well as some low-calorie sweeteners like those in sugar-free gum.
SUMMARY:FODMAPs are a group of fermentable carbs that aggravate gut symptoms in sensitive people. They're found in a wide range of foods.

A low-FODMAP diet restricts high-FODMAP foods.
The benefits of a low-FODMAP diet have been tested in thousands of people with IBS across more than 30 studies (2Trusted Source).

Reduced Digestive Symptoms

IBS digestive symptoms can vary widely, including stomach pain, bloating, reflux, flatulence and bowel urgency.
Stomach pain is a hallmark of the condition, and bloating has been found to affect more than 80% of people with IBS (3Trusted Source4Trusted Source).
Needless to say, these symptoms can be debilitating. One large study even reported that people with IBS said they would give up an average of 25% of their remaining lives to be symptom-free (5Trusted Source). 
Fortunately, both stomach pain and bloating have been shown to significantly decrease with a low-FODMAP diet.
Evidence from four high-quality studies concluded that if you follow a low-FODMAP diet, your odds of improving stomach pain and bloating are 81% and 75% greater, respectively (2Trusted Source).
Several other studies have suggested the diet can help manage flatulence, diarrhea and constipation (6Trusted Source7Trusted Source).

Increased Quality of Life

People with IBS often report a reduced quality of life, and severe digestive symptoms have been associated with this (8Trusted Source9Trusted Source).
Luckily, several studies have found the low-FODMAP diet improves overall quality of life (2Trusted Source).
There is also some evidence showing that a low-FODMAP diet may increase energy levels in people with IBS, but placebo-controlled studies are needed to support this finding (6Trusted Source). 
SUMMARY:There is convincing evidence for the benefits of a low-FODMAP diet. The diet appears to improve digestive symptoms in approximately 70% of adults with IBS.

A low-FODMAP diet is not for everyone. Unless you have been diagnosed with IBS, research suggests the diet could do more harm than good. 
This is because most FODMAPs are prebiotics, meaning they support the growth of good gut bacteria (10Trusted Source). 
Also, most of the research has been in adults. Therefore, there is limited support for the diet in children with IBS.
If you have IBS, consider this diet if you: 
  • Have ongoing gut symptoms.
  • Haven't responded to stress management strategies.
  • Haven't responded to first-line dietary advice, including restricting alcohol, caffeine, spicy food and other common trigger foods (11)Trusted Source.
That said, there is some speculation that the diet may benefit other conditions, including diverticulitis and exercise-induced digestive issues. More research is underway (12Trusted Source13Trusted Source).
It is important to be aware that the diet is an involved process. For this reason, it's not recommended to try it for the first time while traveling or during a busy or stressful period.
SUMMARY:A low-FODMAP diet is recommended for adults with IBS. The evidence for its use in other conditions is limited and may do more harm than good.

A low-FODMAP diet is more complex than you may think and involves three stages.

Stage 1: Restriction

This stage involves strict avoidance of all high-FODMAP foods. If you're not sure which foods are high in FODMAPs, read this article.
People who follow this diet often think they should avoid all FODMAPs long-term, but this stage should only last about 3–8 weeks. This is because it's important to include FODMAPs in the diet for gut health
Some people notice an improvement in symptoms in the first week, while others take the full eight weeks. Once you have adequate relief of your digestive symptoms, you can progress to the second stage.
If by eight weeks your gut symptoms have not resolved, refer to the What If Your Symptoms Don't Improve? chapter below.

Stage 2: Reintroduction

This stage involves systematically reintroducing high-FODMAP foods.
The purpose of this is twofold: 
  1. To identify which types of FODMAPs you tolerate. Few people are sensitive to all of them.
  2. To establish the amount of FODMAPs you can tolerate. This is known as your "threshold level."
In this step, you test specific foods one by one for three days each (1Trusted Source).
It is recommended that you undertake this step with a trained dietitian who can guide you through the appropriate foods. Alternatively, this app can help you identify which foods to reintroduce.
It is worth noting that you need to continue a low-FODMAP diet throughout this stage. This means even if you can tolerate a certain high-FODMAP food, you must continue to restrict it until stage 3.
It is also important to remember that, unlike people with most food allergies, people with IBS can tolerate small amounts of FODMAPs. 
Lastly, although digestive symptoms can be debilitating, they will not cause long-term damage to your body.

Stage 3: Personalization

This stage is also known as the "modified low-FODMAP diet." In other words, you still restrict some FODMAPs. However, the amount and type are tailored to your personal tolerance, identified in stage 2.
It is important to progress to this final stage in order to increase diet variety and flexibility. These qualities are linked with improved long-term compliance, quality of life and gut health (14Trusted Source).
You can find a video explaining this three-stage process here.
SUMMARY:Many people are surprised to find that the low-FODMAP diet is a three-stage process. Each stage is equally important in achieving long-term symptom relief and overall health and well-being.

There are three things you should do before embarking on the diet.

1. Make Sure You Actually Have IBS

Digestive symptoms can occur in many conditions, some harmless and others more serious.
Unfortunately, there is no positive diagnostic test to confirm you have IBS. For this reason, it is recommended you see a doctor to rule out more serious conditions first, such as celiac disease, inflammatory bowel disease and colon cancer (15Trusted Source).
Once these are ruled out, your doctor can confirm you have IBS using the official IBS diagnostic criteria — you must fulfill all three to be diagnosed with IBS (4Trusted Source): 
  • Recurrent stomach pain: On average, at least one day per week in the last three months.
  • Stool symptoms: These should match two or more of the following: related to defecation, associated with a change in frequency of stool or associated with a change in the appearance of stool.
  • Persistent symptoms: Criteria fulfilled for the last three months with symptom onset at least six months before diagnosis.

2. Try First-Line Diet Strategies

The low-FODMAP diet is a time- and resource-intensive process.
This is why in clinical practice it is considered second-line dietary advice and is only used in a subset of people with IBS who don't respond to first-line strategies. 
More information about first-line dietary advice can be found here.

3. Plan Ahead

The diet can be difficult to follow if you are not prepared. Here are some tips:
  • Find out what to buy: Ensure you have access to credible low-FODMAP food lists. See below for a list of where to find these.
  • Get rid of high-FODMAP foods: Clear your fridge and pantry of these foods.
  • Make a shopping list: Create a low-FODMAP shopping list before heading to the grocery store, so you know which foods to purchase or avoid.
  • Read menus in advance: Familiarize yourself with low-FODMAP menu options so you'll be prepared when dining out.
SUMMARY:Before you embark on the low-FODMAP diet, there are several things you need to do. These simple steps will help increase your chances of successfully managing your digestive symptoms.

Garlic and onion are both very high in FODMAPs. This has led to the common misconception that a low-FODMAP diet lacks flavor.
While many recipes do use onion and garlic for flavor, there are many low-FODMAP herbs, spices and savory flavorings that can be substituted instead.
It is also worth highlighting that you can still get the flavor from garlic using strained garlic-infused oil, which is low in FODMAPs. 
This is because the FODMAPs in garlic are not fat-soluble, meaning the garlic flavor is transferred to the oil, but the FODMAPs aren't. 
Other low-FODMAP suggestions: Chives, chili, fenugreek, ginger, lemongrass, mustard seeds, pepper, saffron and turmeric (16Trusted Source17Trusted Source18Trusted Source).
You can find a more extensive list here.
SUMMARY:Several popular flavors are high in FODMAPs, but there are many low-FODMAP herbs and spices that can be used to make flavorsome meals.

A well-balanced vegetarian diet can be low in FODMAPs. Nonetheless, following a low-FODMAP diet if you are a vegetarian can be more challenging.
This is because high-FODMAP legumes are staple protein foods in vegetarian diets. 
That said, you can include small portions of canned and rinsed legumes in a low-FODMAP diet. Serving sizes are typically about 1/4 cup (64 grams).
There are also many low-FODMAP, protein-rich options for vegetarians, including tempeh, tofu, eggs, Quorn (a meat substitute) and most nuts and seeds (19Trusted Source).
SUMMARY:There are many protein-rich vegetarian options suitable for a low-FODMAP diet. Therefore, there is no reason why a vegetarian with IBS cannot follow a well-balanced low-FODMAP diet.

Many foods are naturally low in FODMAPs (16Trusted Source17Trusted Source18Trusted Source19Trusted Source). 
Here is a simple shopping list to get you started.
  • Protein: Beef, chicken, eggs, fish, lamb, pork, prawns and tofu
  • Whole grains: Brown rice, buckwheat, maize, millet, oats and quinoa
  • Fruit: Bananas, blueberries, kiwi, limes, mandarins, oranges, papaya, pineapple, rhubarb and strawberries
  • Vegetables: Bean sprouts, bell peppers, carrots, choy sum, eggplant, kale, tomatoes, spinach and zucchini
  • Nuts: Almonds (no more than 10 per sitting), macadamia nuts, peanuts, pecans, pine nuts and walnuts
  • Seeds: Linseeds, pumpkin, sesame and sunflower
  • Dairy: Cheddar cheese, lactose-free milk and Parmesan cheese
  • Oils: Coconut oil and olive oil
  • Beverages: Black teacoffeegreen teapeppermint tea, water and white tea
  • Condiments: Basil, chili, ginger, mustard, pepper, salt, white rice vinegar and wasabi powder
Additionally, it's important to check the ingredients list on packaged foods for added FODMAPs.
Food companies may add FODMAPs to their foods for many reasons, including as prebiotics, as a fat substitute or as a lower-calorie substitute for sugar.
SUMMARY:Many foods are naturally low in FODMAPs. That said, many processed foods have added FODMAPs and should be limited.

The low-FODMAP diet does not work for everyone with IBS. Around 30% of people don't respond to the diet (20Trusted Source). 
Fortunately, there are other non-diet-based therapies that may help. Talk to your doctor about alternative options.
That said, before you give up on the low-FODMAP diet, you should: 

1. Check and Recheck Ingredient Lists

Prepackaged foods often contain hidden sources of FODMAPs.
Common culprits include onion, garlic, sorbitol and xylitol, which can trigger symptoms even in small amounts. 

2. Consider the Accuracy of Your FODMAP Information

There are many low-FODMAP food lists available online.
However, there are only two universities that provide comprehensive, validated FODMAP food lists and apps — King's College London and Monash University.

3. Think About Other Life Stressors

Diet is not the only thing that can aggravate IBS symptoms. Stress is another major contributor (21Trusted Source).
In fact, no matter how effective your diet, if you are under severe stress, your symptoms are likely to persist.
SUMMARY:The low-FODMAP diet does not work for everyone. However, there are common mistakes worth checking before you try other therapies.

The low-FODMAP diet can dramatically improve digestive symptoms, including those in people with IBS.
However, not everyone with IBS responds to the diet. What's more, the diet involves a three-stage process that can take up to six months.
And unless you need it, the diet may do more harm than good, since FODMAPs are prebiotics that support the growth of beneficial bacteria in your gut.
Nonetheless, this diet could be truly life-changing for those struggling with IBS.