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Low FODMAP Fiber Supplement

I decided to do a one year update and repost on this subject to include a second fiber product that’s equally good and somewhat more affordable. I include a review of the products along with a guide on how to take them when you have serious digestive issues caused by IBS, gastroparesis, SIBO or another GI disorder.  Please note I may receive a small commission on any purchases made directly through the links in this or any of my blog posts. Thank you.


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If you have the digestion and absorption issues that are common with IBS, Gastroparesis, SIBO, you probably find it impossible to incorporate enough fiber into your diet. The simple solution is to add a fiber supplement, but most fiber supplements are plant based and contain high carbohydrate content. They can easily upset the systems of people with these conditions. If you’re on the FODMAPs diet, the fiber supplement you’re currently taking that is supposed to be doing you good could actually be having the opposite effect, so it’s very important that you investigate what’s in your fiber supplement and whether or not you need to take a different kind.

If you aren’t currently taking one, you might be amazed by the changes you see in a matter of just a few weeks, cutting down on cramping, constipation, diarrhea, abdominal pain, bloating and other disccomforts.

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Though I didn’t take a fiber supplement in a long time because everything I tried caused me more trouble than it helped, I decided to search one out, because despite enjoying better bowel health than I have in a long time, I couldn’t really achieve any consistency in my bathroom habits. MY Urogynecologist also thought it might help and encouraged me to give it a try despite my wariness. After doing some research, I found that the best digestive fiber for IBS, SIBO and Gastroparesis is hydrolyzed guar gum powder. That’s because guar gum provides plenty of fiber, but isn’t a high FODMAP carbohydrate. Nestle is actually marketing their guar gum based ProNourish Digestive Balance Fiber specifically for it’s Low FODMAP compatibility, and this is the one I began with and took for about 6 months before I began exploring whether there might be other brands, especially since supply of Pronourish is iffy at best.

It turns out there are, and when I switched to Healthy Origins’ Healthy Fiber, also made from partially hydrolyzed guar gum they like to call “Sunfiber,” I was equally satisfied with the results and even happier with the price tag, given that theirs is usually ~ $3 cheaper per can. I’m not surprised. I’ve never had a bad experience with this brand despite their usual affordability. The only difference in these two brands is cost and recommended dosage.

According to the packaging, both products are gluten-free, lactose free, and vegan, as well as low FODMAP and only contain guar gum. I’ve been taking either the ProNourish or Healthy Origins for about a year now.

Pros and Cons

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Hydrolyzed guar gum is truly tasteless and undetectable in water, so you don’t have to worry about it being one more of those nose-holding powders to choke down. Once dissolved, you really can’t tell it’s there at all as there is no change to color, texture or taste. You can also sprinkle it over your food if you prefer. I add it with my ORS and other powders to a glass of water.

It’s important to start out on a very small dose if you have digestive issues and give your system time to adjust, but once I did that, I found that taking these supplements has really changed things for the better for me. While the dietary changes I made helped a lot, these fiber supplements put a stop to fluctuating between diarrhea and constipation all the time and gave my bowel movements bulk, making them much more comfortable. Because of this, I have a great deal less pain from my diverticulum.

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How to Take It – Spoonie Style

Tall glass of water

While the ultimate goal is to take around 2 tablespoons a day, it’s important to work your way up in dose slowly. It isn’t supposed to cause diarrhea, but if you take too much to begin with, it certainly can; or at least that’s how it’s worked on me. It says it’s safe to begin at a 1 tablespoon dose per day, however I had to break that in half to avoid getting diarrhea, which was pretty much an immediate reaction (within 1 hour of taking it). Given this personal experience, I would recommend that you start with no more than a ½ tablespoon per day and work your way up, adding a little more every few days.

To help avoid stomach upset, take it with food rather than on an empty stomach. It doesn’t matter if you add it to your water or your food, just make sure it goes in your tummy at roughly the same time. This doesn’t mitigate the need to work your way up in dose size.

Work your way up to an adequate does and give it a chance to really work. It helped me some right away, but it wasn’t until I got to almost 1 tablespoon twice a day before it really started to turn things around for me, bulking up my stool, making things more regular and eliminating some of the general acheyness and flux I was still experiencing.

Once you’ve begun to easily tolerate 1 tablespoon twice a day, you shouldn’t have any problem taking the full amount every morning, all at once, making it more convenient to take.

Now, my husband and I both take the powder and have found it to be very useful in regulating our bathroom habits, making things much more comfortable and regular. You can order the Nestle Pronourish here, or the Healthy Orgins’ Healthy Fiber here.

Looking for more supplements and nutrition information to improve your spoonie life? Check out our list of Medications and Supplements!

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Natural Treatments for Gastroparesis Part Two

Natural Treatments for Gastroparesis Part Two

Here is the second part of the article “Natural Treatments for Gastroparesis” written for and originally posted on the Unchargeables. You can learn more about what Gastroparesis is, how it’s diagnosed and traditional treatments, here.


In Natural Treatments for Gastroparesis: Part One, we discussed what gastroparesis (GP) is and ways in which people with gastroparesis can modify their diet and their medications to help improve symptoms. This article will cover natural substances that can further aid the GP patient. Also included is a discussion about a few tactics to stimulate and promote healing in the vagus nerve, which is believed to be responsible for causing gastroparesis.

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Gastroparesis and Supplementation

There are a variety of supplements and herbs that can benefit a person with gastroparesis. I have broken them down by the symptoms they are best at addressing and note crossovers where applicable.

Dysbiosis, Constipation and Diarrhea

People with gastroparesis usually suffer from a variety of GI concerns due to low motility. Our gut flora is often out of balance and we often have IBS or SBBO (Small Bowel Bacterial Overgrowth). The use of probiotics with prebiotics can often help with this, along with the consumption of fermented foods like yogurt, kombucha or kim chi, if tolerated. Probiotics will help with these symptoms and come with a variety of other benefits, such as supporting the immune system, and curbing symptoms like heart burn, gas, bloating, nausea, constipation, and diarrhea.

While most of us cannot handle insoluble fiber, there is one company making a low FODMAP fiber supplement with which I’ve had great success, Pronourish Fiber. Designed specifically for people with gastrointestinal disorders, it can help with both constipation and diarrhea, keeping your system more regular overall and bulking your stool so it’s much more comfortable to pass.

Heart Burn and Reflux

If GERD is an issue, it’s tempting to use a proton pump-inhibitor, but these should really be avoided, given that they decrease stomach acid and motility. An H2 antacid like Zantac (ranitidine) may be a better choice, though they are also known to slow motility. For whatever reason, I have better motility with the latter than the former, but this is just my personal experience. If you find both a proton pump inhibitor and H2 antacids cause your system to slow, there are a variety of natural remedies for treatment, as well.

Stinging Nettle Tea can provide relief of both heart burn and nausea. When taken daily, I have found it’s quite effective at keeping my GERD at bay. It is safe to use daily for most, but there are a few precautions with this herb, so be certain to read about it to ensure it’s not contraindicated for use with any of your conditions or medications.

A ½ teaspoon baking soda dissolved in 4 ounces of water often brings relief, as does soda or seltzer water. However, baking soda is a remedy that should only be used occasionally as a spot treatment. It shouldn’t be taken when the stomach is uncomfortably full, making it perhaps not the best choice for gastroparesis. It may still come in handy at times, as we all know we can get heart burn whether our stomachs are full, empty, or somewhere in between.

There are other things which can also help reduce heart burn by treating the whole digestive tract and absorption issues, much like probiotics. These are covered below.

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Malnutrition and Malabsorption

Since absorption is often an issue for people with GP and we are at high risk of malnutrition, it is often necessary to supplement with vitamins. Since the processing of solids is hardest of all, it’s best to take either liquid or methylated vitamins that are easier for our bodies to process. Liquid vitamins can be consumed normally, while methylated vitamins are designed so that they are absorbed by the skin. While multivitamins get a bad rap, for us, they are essential. Usually additional amounts of other key nutrients are also necessary.

The most important vitamins to replenish are usually Vitamin D, Vitamin C (for immune health), Magnesium, B vitamins (we tend to be particularly deficient in B12, but B2 and B6 are very important for migraine sufferers, and all B vitamins help provide added energy), and iron. A doctor can test your levels and tell you for certain where you’re deficient and whether or not you’re taking enough once you begin supplementation.

To aid absorption and reduce inflammation in the GI tract, consuming an aloe vera juice or gel drink is an excellent way to go. Aloe can increase the absorption of nutrients by as much as 300% and decrease inflammation, making for a calmer, more regular digestive tract overall.

Digestive Enzymes

Digestive enzymes are being touted as another way to help food break down and get additional absorption of nutrients from your food, but I’m somewhat on the fence about whether or not they’re appropriate and haven’t taken them personally. This article from diet-vs-disease, a trusted site I rely on for my FODMAP diet information, seems pretty wary of it. But other health bloggers and advocates, including some doctors, are in favor of using digestive enzymes to increase stomach acid production in people with gastrointestinal disorders like GP.

Before your body can absorb nutrition from food, it must be broken down. Consuming digestive enzymes prior to a meal could potentially assist in the process and reduce symptoms like reflux, gas, and bloating. It makes sense in theory, but there are few tests to back them up. If you do decide to supplement digestive enzymes, it’s important that you choose a digestive enzyme without any fillers that may be hard on your stomach. According to Gastroparesis Natural Treatment, one such enzyme is Betaine HCI, which increases stomach acid. Choosing a Betaine supplement with pepsin is best, as most people with GP are low in both.

Increasing Motility and Curbing Nausea

One very unpleasant side effect of low motility is the nausea that comes along with it when gastric emptying slows. There are a number of herbs that can help. Not surprisingly, many of the herbs which combat nausea also increase gastric emptying.

Peppermint is an excellent antiemetic that also improves motility. I find it works best with a little sugar and usually use Red Bird peppermint puffs or Altoids, as these mints contain pure peppermint oil and sugar both without too many other ingredients. One mint usually gets me 20-30 minutes of nausea relief. You can also chew directly on mint leaf, drink mint tea or get mint oil. If you go this route, you should consume it with food, as it can cause heart burn. This is why I usually use mints. With their accompanying sugar, I don’t have to try to eat anything on top of it to avoid heart burn.

Stinging Nettle Tea is great at relieving nausea and acts as a mild anti-inflammatory. Since it also works well for heart burn and provides some mild pain relief, it’s a good option for daily use provided there are no contraindications for its use.

Ginger is another herb which works well for nausea. It’s also been proven to promote gastric emptying and motility. In addition to these great benefits, it works well on muscle pain when taken regularly and has anti-inflammatory properties that are helpful in arthritis. It’s even been shown in a small study to lower blood sugar. It’s best if eaten with meals or drank as a tea 2-3 times a day.

Triphala, while not known to curb nausea, has been proven in studies to help with constipation and promote appetite. It actually performed better than Reglan (metoclopramide) for gastric emptying. I have not taken this supplement personally, but I plan to try it.

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Stimulating the Vagus Nerve to Improve GP

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The vagus nerve is a fibrous network that runs from your brain throughout the body’s core. It is part of the parasympathetic nervous system.

  • In the brain, the vagus helps control anxiety and depression.
  • In the gut, it increases stomach acidity, digestive juices, and gut flow.
  • In the heart, it controls heart rate variability, heart rate, and blood pressure.
  • In the liver and pancreas, it helps controls glucose store and balance
  • In the gallbladder, it helps release bile, which can help you get rid of toxins and break down fat.

It isn’t hard to see why gastroparesis tends to run concurrently with a variety of other health conditions. There are many ways to help stimulate the vagus nerve to improve function. The goal is to relieve stress and encourage relaxation. Therefore things like massage, meditation, yoga and deep, controlled breathing exercises are all high on the list of things recommended to stimulate the vagus nerve. Even singing, chanting, and laughing can have a positive effect on vagal tone. The vibration of the vocal chords helps to stimulate our organs and the vagus nerve. So go ahead, sing in the shower, laugh with friends, watch those comedies. It’s good medicine!

Another great technique for stimulating the vagus nerve is to shut off the hot water mid-shower, dousing yourself with cold water and shocking the system. Studies show that when your body adjusts to cold, your fight or flight (sympathetic) system declines and your rest and digest (parasympathetic) system increases – and this is all mediated by the vagus nerve. Even drinking cold water or splashing some on your face may be enough to stimulate the vagus nerve. However, I find the cold shower technique to be more effective and found some improvement to my heat intolerance and other symptoms of dysautonomia.

Probiotics are also good for the vagus nerve. Studies show that animals supplemented with L. rhamnosus experienced various positive changes in GABA (calming) receptors that were mediated by the vagus nerve.

In several small studies, acupuncture has shown that it may provide benefit in gastroparesis. One short-term placebo-controlled randomized study that included 19 patients with diabetic gastroparesis suggested improvement in overall symptoms including fullness and bloating (IFFGD). I haven’t tried acupuncture personally, but it makes sense that if massage works to stimulate the vagus nerve, so too would acupuncture.

Things Every Person with GP Should Consider

In addition to working with your pharmacist to clean up your medication list, you should also consult with a dietician. They can help you to manage the FODMAP diet and any other dietary restrictions you may have and help you decide what vitamins and minerals to supplement. It is possible to do these things on your own and there are plenty of resources out there to be had, but these things rarely replace the knowledge of a trained professional. A naturopathic doctor or pharmacist could also help you decide which supplements are right for you and might even be able to help suggest other supplements not included here.

It’s also important to keep in mind that while medications can sometimes offer great relief, they can also be unreliable and have unforeseen consequences. Doctors are in the business of pills and procedures and sometimes these things are both necessary and helpful, but it can be used in cooperation with naturopathic medicine and every day common sense solutions. Often, using a combination of the two seemingly opposed methods of healing yields the most beneficial outcomes for patients.

Finally, the things on this list I consider most essential to gastroparesis care are reviewing your medications, adapting the diet, taking probiotics and a low FODMAP fiber supplement, increasing motility, and stimulating the vagus nerve. Everything else is dependent on your specific symptoms and can help improve the overall quality of life for people who have gastroparesis.

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Natural Treatments for Gastroparesis

This was the first article in the series I wrote for Gastroparesis Awareness Month at the Unchargeables.  I have reprinted it here with their permission. The orginal can be accessed here.


August is Gastroparesis Awareness Month. Gastroparesis is a gastrointestinal disorder that affects the stomach’s ability to digest and pass food.

I want to discuss some of the many ways one can improve gut motility naturally. While there is plenty out there about medical interventions for gastroparesis, there’s not a great deal available about how to treat the symptoms of gastroparesis using naturopathic or holistic modalities. Despite the lack of copious information, there are a variety of simple things a person can do to improve motility and get relief from mild to moderate symptoms, many of which I employ myself.

In this two part series, we’ll first discuss how changes in diet and medications can help. The second article will cover supplements that promote motility and mediate other symptoms, along with ways to stimulate the vagus nerve for improved gastric flow.

There are many medications that can be prescribed for gastroparesis. A lot come with unpleasant side effects and are only meant to be used short term, while others are only effective for a short period of time. There are a number of easy, natural remedies that can help, some of which you probably already have on hand. Diet and exercise also play an important role in managing the condition. Most people with gastroparesis lose the ability to digest certain kinds of foods which should be avoided. Additionally, avoiding things like smoking and alcohol can improve slow gastric emptying and gut motility.

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What is Gastroparesis?

Gastroparesis (GP) is a condition that affects the normal movement of muscles in your stomach, causing delayed gastric emptying. GP is believed to be caused by damage to the nerve that controls the stomach’s muscles, the vagus nerve. In some patients, damage to the vagus nerve has been documented.

Symptoms of Gastropareis

In its early stages, GP can also be referred to as dyspepsia. Some people with gastroparesis experience few symptoms, while others are plagued by severe symptoms. Some researchers have proposed a classification system for GP, ranging from mild, or grade 1, to severe, or grade 3.

This dysfunction can be caused by a variety of factors, such as neuropathy, post-surgical complications, medications that cause delayed gastric emptying such as opioids, viral gastroenteritis, nervous system disorders (e.g., Parkinson’s), collagen disorders (e.g., EDS/HSD), connective tissue diseases (e.g., RA, lupus), metabolic disorders (e.g., diabetes and hypothyroidism), anorexia nervosa and bulimia, chronic liver or renal failure, and chronic pancreatitis. Gastroparesis may also be induced by medications, associated with total parenteral nutrition, or related to bone marrow and other organ transplants. Additional causes include paraneoplastic syndrome, mitochondrial disorders, visceral neuropathies (e.g., Guillain-Barre syndrome), and visceral myopathies (e.g., systemic scleroderma).

“Reports from one tertiary referral center found that out of their 146 patients with gastroparesis: 36% were idiopathic (unknown causes), 29% were diabetic, 13% were post-surgical, 7.5% had Parkinson’s disease and 4.8% had collagen diseases (NORD).”

While there is no cure for gastroparesis, some recovery of function and improvement of symptoms is sometimes possible after successful treatment. While I have to watch what I eat carefully and treat my symptoms regularly, I have improved my motility significantly using the strategies outlined below.

Gastroparesis and Medications

One of the simplest ways to improve gut motility is to eliminate or replace any medications you are taking which slow motility or have an anticholinergic effect, if at all possible. The best way to accomplish this is to consult with your pharmacist about the medications you are currently taking and see if they can recommend alternatives for any that are suspect. If you choose, you can often find natural supplements that are just as effective, but don’t have an anticholinergic effect. Popular medications that slow digestion include most gastrointestinal agents including proton pump inhibitors and antacids, antiemetics (e.g., promethazine), and anti-diarrheals; tricyclic antidepressants and other psych meds, opioids, some heart medications, and more (see a full list here).

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Gastroparesis and Diet

The best place to start when attempting to improve motility is a modified diet. Modifying the diet to eliminate anything the digestive system no longer processes is essential to helping your stomach run smoothly again.

The Problem with Carbohydrates

Often people with GP lose the ability to process certain carbohydrates. The FODMAP diet, designed by researchers at Monash University, was created specifically for this reason. It is used for people with a variety of gastric disorders. The FODMAP diet is an elimination diet that helps you test various carbohydrates to see how your body reacts to them after a period of going without them. If you still react poorly to them after going without for the specified time period, then you need to eliminate them from your diet.

The lactose carbohydrate found in dairy is usually particularly hard on people with GP. But often they have difficulty processing a variety of carbohydrates, such as fructans (i.e., onion and garlic), polyols (i.e., stone fruits, berries, and artificial sweeteners such as xylitol and sorbitol) and other high fiber fruits, vegetables, grains, and legumes.

It’s difficult to glean just what is causing your stomach upset when there may be multiple culprits. The FODMAP diet may seem complicated, but in the end, it really simplifies things by putting into place a system of checks and balances where you test one kind of carbohydrate at a time. The diet can be very limited during the elimination and testing phases and can end up being quite limiting long term for people with gastroparesis. But the pay-offs in how you feel without the delayed gastric emptying, nausea, pain, bloating, gas, and pseudo-blockages are more than worth it.

Avoiding High-Fat Foods

People with gastroparesis often need to avoid high fat foods for the same reason. The doctor recommendations I’ve found is a total fat intake under 40 grams per day for gastroparesis patients (Arnold Wald, MD), but I find the kind of fat matters. For instance, I can eat high fat nuts with little problem, like peanuts and almonds, and seem to enjoy as much nut oil as I’d like. But I don’t process animal fats well and have had to cut out things like ribs, chuck roasts, and even burgers sometimes give me a bit of trouble.

Those Vexing Vegetables!

You may find that you can also no longer process a lot of raw vegetables or undercooked meats, like steak. Sadly, while these usually offer more nutritional value, they are harder for the stomach to process and may slow digestion. Instead, I tend to cook most of my meat in a slow cooker or roast until it’s fall apart tender. This helps me to digest it more easily. Using leaner cut roasts, such as bottom or top round instead of the traditional fatty chuck roast, keeps it lean enough that I avoid upset from fats.

With fresh vegetables, you will generally find the higher the insoluble fiber content, the harder it is to process them, raw or cooked. There are handy cheat sheets to help if you utilize the FODMAP diet.

No matter what you eat, you should always be paying attention to how it makes you feel. Your body will tell you when something is wrong. You just need to learn how to listen to these queues and trust them. I found utilizing the FODMAP diet to be very helpful in this arena. When I first went on it, my stomach was a raging dumpster fire. Eating anything made me feel bad 100% of the time. It wasn’t until I gave my stomach a rest from all the things it could no longer process that these signals became crystal clear and I could tell how my body reacted to things individually.

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The Timing of Eating

How often you eat also matters. Doctors generally recommend several small meals a day, but some people with GP find it’s actually better to eat only once or twice a day, giving their digestive systems plenty of time to process food and rest in between. Personally, I eat a meal in the morning and the rest of my calories in the evening, letting my stomach signal when it’s time. I believe it works because these short periods of fasting give my body plenty of time to digest and reset and I have fewer problems with fluctuations in blood sugar and other symptoms.

I don’t just eat and lay down at night, though. I eat and then do the dishes and pick up around the house, making sure I get some activity in, as it’s recommended for people with GP. Often after my morning meal is when I exercise. However, I prefer to allow my food to digest for 30-45 minutes first to avoid stomach upset if I feel particularly full or nauseous.

Some people swear by smoothies for gastroparesis, as solid foods can become more difficult to process. However: I often question how they are being made. If you process carbohydrates poorly and need to consume less insoluble fiber, I would take great care in choosing ingredients and also question whether or not the raw fruits and vegetables are more likely to cause stomach upset. At this stage, I find cooked, soft solid foods work great for me, but it depends on what grade of gastroparesis you have and what you’re still able to process.

Listen to Your Body!

I can’t caution enough how important it is to listen to your body first. There is no “one size fits all” model for the GP patient. If you are giving your body food it’s unable to process, no other interventions will be as effective or helpful.

Cleaning up medications and modifying your diet to suit what your gastroparesis tummy can still process is paramount to gaining control of the condition. However, there is still work to be done to achieve the best outcomes possible for people with gastroparesis. People with GP often suffer from malnutrition as a result of poor absorption, for example, and need to learn the best ways to supplement their nutrition. Additionally, there are a number of naturally occurring agents that can increase motility, curb nausea, diarrhea, constipation, heart burn and other undesirable symptoms. Learn about them all in Natural Treatments for Gastroparesis: Part Two.

Natural Treatments for GP
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Oven Roasted Potatoes

With my husband and I both having to eat a low FODMAP diet and myself having to eat low histamine, we eat a lot of white potatoes and rice dishes. The biggest challenge was finding ways of flavoring them without using garlic and onion that we still found tasty and satisfying. You can only eat so many baked potatoes, but if you’re a spoonie zebra like myself, you probably don’t have a lot of extra time and energy to spend on side dishes.

Oven roasted potatoes are a good way to make something different that doesn’t take a whole lot of time. You simply need to wash your potatoes, cut them up, toss them with some herbs and throw them on a cookie sheet. The question is, how to make them delicious and fit the meal you’re making. Here’s three different options I’ve concocted thus far.

FODMAP Dieter’s: Be sure when choosing your cheese that it’s low FODMAP (contains no more than 1g carbs per serving).

Histamine Dieters: Traditional Oven Roasted Potatoes should be fine without modification. The cheese should be omitted in the Italian potatoes if you are react to mycotoxins (mold). The Cajun potatoes are NOT appropriate for people with mast cell issues or histamine intolerance because of the cheese and use of peppers. However if you happen to be able to tolerate these ingredients, go for it. We’re all different.

Traditional Oven Roasted Potatoes

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  • 3-4 red or russet potatoes
  • 1 teaspoon olive oil
  • A few dashes Dill and parsley
  • A few dashes Salt and pepper

Preheat oven to 375 degrees. Scrub potatoes and cut into 1-1 ½ inch pieces. Toss with olive oil and spices and place on a cookie sheet covered with parchment paper in a single layer. Cook 20-25 minutes, stirring once. Serve hot.

Roasted Cajun Style Potatoes w/ Cheddar

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  • 3-4 red or russet potatoes
  • 1 teaspoon olive oil
  • A few dashes each: paprika, cayenne, thyme, oregano, basil, salt and pepper*
  • 1-2 ounces cheddar*

Preheat oven to 375 degrees. Scrub potatoes and cut into 1-1 ½ inch pieces. Toss with olive oil and spices and place on a cookie sheet covered with parchment paper in a single layer. Cook 20-25 minutes, stirring once. 5 minutes prior to coming out of the oven, add cheddar. Serve Hot.

*Not appropriate for low histamine diet due to cheese, cayenne and possibly paprika.

Italian Style Oven Roasted Potatoes

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  • 3-4 Red potatoes
  • 1 teaspoon olive oil
  • A few dashes Basil and Oregano
  • A few dashes Salt and pepper
  • 1 ounce Shredded Parmesan cheese*

Preheat oven to 375 degrees. Scrub potatoes and cut into 1-1 ½ inch pieces. Toss with olive oil and spices and place on a cookie sheet covered with parchment paper in a single layer. Cook 20 minutes, stirring once. 5 minutes prior to coming out of the oven, sprinkle Parmesan over potatoes.

*Histamine Dieters: Do not use cheese if mycotoxin reactive

Prep time: 10 mins

Cook time: 20-25 mins

Serves: 2-3

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Introducing Vlogs at Zebra Pit

I’m thrilled to announce I will be adding video to the Zebra Pit, starting with this introductory video. While my blog of course has an about section, my videos will be posted on YouTube and sometimes also on Instagram, so I wanted to take the time to do an introduction video. It doesn’t cover much about who I am. More so it covers what we do here at the Zebra Pit and a basic overview of my main diagnoses.

I won’t be switching to vlogging exclusively, but will be using a combination of writing and video, depending on the subject and how I feel I can best present the information I want to convey. I’ve wanted to do this since I began my blog, but with heavy brain fog causing significant delays in my thought processes and ability to recall words combined with having to manage my spoons so carefully, it just didn’t seem feasible until now.

Ideally, many of my posts will be a combination of video and text. I hope this will make the content more interesting and easier to understand with certain concepts.

As usual, I welcome any input you may have about this video and the addition of video overall. Let me know what you think!