Liz McMahon Nutrition

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Liz McMahon Nutrition

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12/10/2025

I just realized I haven’t posted in an entire year! Hi friends 👋🏻

We added baby #3 in February and I’ve been on “maternity leave” (can you really call it that with 3 kids?) ever since.

Hope to be back posting about my love of fiber again in 2026 🤓

Happy holidays! 🎅🏻🍾🌲

12/09/2024

Not sure what winter produce is Low FODMAP? Save this post!

I’ve heard patients say that they feel like there’s nothing to eat on the Low FODMAP diet, so they just stick to a couple different fruits and veggies (ex: carrots, green beans, blueberries).

So many more fruits and veggies have been tested for their FODMAP content, so even though the portion size may be small, there’s actually a lot you can eat!

Some of my faves:
•Winter squash: spaghetti, butternut, delicata and acorn

•Greens: Tuscan kale, Swiss chard, Endive

•Potatoes: red, white, sweet and purple

•Fruits: pomegranate seeds, navel oranges and clementines, cranberries

•Root veggies: radish, rutabaga, turnips

Check out the Monash or FODMAP friendly app for up to date portion sizes.

Not sure what foods make be causing issues (if any)? Sign up for my FREE Food & Symptom Tracker (link in profile).

11/26/2024

Can’t figure out why you’re so BLOATED all the time?! Read on for the top reasons that I see in my practice.

1. You’re a fast eater, meaning you don’t fully chew your food! Speeding through your meals means you take in more air or don’t break down your food enough.

2. You live on carbonated beverages like La Croix or soda, you chew gum all day long and/or you drink through a straw. These all require you to take in excess air, which can lead to bloating.

3. You eat large portions. I see this in people who don’t eat regular meals (and end up starving or binge eating), are out of touch with their hunger/fullness cues and in people who practice intermittent fasting.

4. Constipation means you’re backed up with 💩! If everything is stagnant in your intestines, then this can lead to a sensation of bloating.

5. You have IBS and/or SIBO which isn’t well managed.

6. You have undiagnosed Celiac or Non-Celiac Gluten Sensitivity. Another alternative, you’ve been diagnosed but may still be getting “glutened”!

Do any of these things resonate with you? Tell us about it below! 👇🏻

Interested in getting help for your constipation or SIBO? Grab one of my guides! 40% off with code CYBER (link in profile).

11/14/2024

Are you nervous about Thanksgiving in a couple weeks? It’s been a topic of concern for a number of my clients and I totally get it. Navigating the holidays can be hard when you’re dealing with IBS!

Here are my 5 super simple tips to ensure that you’re feeling good and enjoying the day 🦃

1. Eat a fiber filled breakfast! This starts you off with some gut friendly nourishment and keeps you feeling full/satisfied. My breakfast of choice this week has been collagen oatmeal with raspberries and pumpkin seeds.

2. Move your body! Ideally with some gentle movement. If you’re doing a turkey trot 🏃‍♀️ considering toning down your intensity.

3. Hydration! Stay well hydrated to keep your gut (and fiber intake) happy.

4. Breathing exercises! Try some deep belly breaths (diaphragmatic breathing) to start and end the day.

5. Bring something you can eat. If you’re not hosting, bring a dish (or two) that you know you can tolerate. Everything else, stick to small portions. Chew thoroughly and ENJOY!

Looking for more? Get my food & symptom tracker (link in profile) and get on my email list. You’ll also be the first to hear about my IBS Flare up Guide launching soon🎉🎉

10/09/2024

Do you love oatmeal? Then you should try Baked Oatmeal!

My Low FODMAP Blueberry Walnut Baked Oatmeal is very similar to the steelcut oats recipe I meal prep, except of course, for the substitution of rolled oats and the addition of eggs and baking powder. I highly recommend trying this out especially if you’re on the elimination phase of the diet. It’s easy, delicious and you have your breakfast (or snack!) prepped for the week.
Most baked oatmeal recipes out there use bananas or applesauce, which can be high FODMAP depending what phase of the diet you’re in. You also need to be careful about the recommended mix-ins, such as dried fruit or certain nuts, because they can also be High FODMAP.

Want the recipe? Head to my blog to grab it! (Link in profile)

10/04/2024

You either love them or you hate them, there is no in between 😂

I am clearly a fan 🎃🙋🏼‍♀️ Here’s a yummy PSL I created years ago

Canned pumpkin has been certified low fodmap by up to 1/3 cup. For this recipe you only need 2 tsp 🥰🥰 •

Ingredients:
PSL

2 tsp canned pumpkin
1.5 tsp maple syrup
1/4 tsp pumpkin pie spice (plus more to shake on top)
1 cup 2% lactose free milk
1 shot espresso

Directions:
1. Make 1 shot of espresso
1. Add pumpkin, maple syrup, pumpkin pie spice and 1/2 cup milk to milk frother (mine is an actual container, can also just add mix to a mug and use a hand frother)
3. Pour into mug with espresso.
4. Add the other 1/2 cup to milk frother to make extra froth. Add to mug.
5. Sprinkle top with extra Pumpkin Pie Spice and enjoy 😊 🎃

🥛 You can substitute with up to 1/2 cup of oat milk if you’re in the elimination phase of the diet. Milk with fat (i.e. cows milk, oat) will create the foam. If you don’t care about foam, try it with almond!

Are you a PSL fan? Give me a 🎃🎃🎃 if you are!

Looking for Low FODMAP meal ideas? Buy a copy of my Low FODMAP meal plans or Smoothie E-book (link in profile)!

☕️

08/21/2024

Trying the Low FODMAP diet to help with your SIBO symptoms…and not seeing results?

Check out my 3 reasons above to see if any of these things resonate with you.

Looking for more help? My SIBO Guide 2024 is available NOW! (Link in profile)

08/19/2024

Spotting signs of SIBO?🦠 Here are 3 symptoms to watch for and proactive steps to take:

🤰🏼Symptoms:
1. Gas/Bloating Surge
2. Abdominal Distention (Think: Post-Meal Bump)
3. Bowel Changes (Sticky Diarrhea or Constipation)

📋What to Do:
1. Seek Medical Guidance: Schedule a GI appointment and request a hydrogen breath test for SIBO. Don’t forget essential labs: Vitamin B12, Folate, Ferritin.
2. Partner with a GI Dietitian: Get personalized dietary guidance and support tailored to your needs.
3. Manage with Mindful Eating: Ease symptoms by limiting fermentable carbohydrates in your diet.

You can absolutely have more or different symptoms from what I discussed above, but these are the most common I’ve seen in my clients!

Interested in more help? My SIBO Guide e-book is now for sale! Grab it through my link in profile.

07/22/2024

Save this post if Low FODMAP is NOT working for you!

I’ve worked with so many clients who can’t figure out WHY the Low FODMAP diet isn’t working for them. Read the top 5 reasons that I see most often.

1. You graze through out the day. If you’re eating foods that are technically Low FODMAP, but eating every hour or two…you might be stacking your FODMAPs. Try giving yourself 3-4 hours between meals and snacks.

2. You have other triggers. Spoiler: low FODMAP has been shown to work in 50-80% of IBS sufferers. This means that not all people react to FODMAPs! Your triggers might be caffeine, alcohol, spicy foods, stress, etc.

3. You have SIBO. If you start reintroducing FODMAPs and you’re reacting to everything, that tells me something else might be going on. Diet alone won’t help get rid of SIBO, you need testing and/or antibiotics.

4. You’ve been on the elimination phase too long. This is a short term diet, like 2-6 weeks. If you’ve been in the elimination phase for months (or years!), you’re making things worse.

5. You don’t have IBS. I hate when I hear that someone just starts Low FODMAP without a diagnosis or their doctor just tells them to try it without taking into account what they’re eating (or not eating). Celiac disease, IBD, endometriosis, eating disorders…all these things should be ruled out before recommending a restrictive diet like Low FODMAP.

Need help figuring out why Low FODMAP isn’t working for you? Click the link in my profile to schedule an appointment!

04/29/2024

Curious what might be causing your SIBO??

There are a few conditions that put you at risk for developing SIBO. Most of my clients fall into the IBS, IBD and hypothyroidism group but there are for sure more (like history of gastric surgery, gastroparesis, pancreatitis, etc).

If you suspect you have SIBO, talk to your GI doctor about it! The best evidence based therapy we have right now is antibiotics….but what do you do after?

I work with my patients on the best diet for their condition and their lifestyle. The long term goal is have variety in your diet AND a healthy relationship with food 🍲

Want more help with SIBO? Sign up for my email list (link in profile) to be the first to find out when my SIBO Guide comes out!

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http://www.lizmcmahonnutrition.com/

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