FODMAPs what are they?

Sometimes you’re so hungry and confused that you need a map to find the food you saved for later. Or sometimes, if you’re being a total bitch to yourself you like to hide snacks all over your house so you won’t eat them, to later frantically hunt them down like a pirate on a treasure hunt. What you’ll use then is a food map, but what we’re about to talk about now is FODMAPs.

Seriously, I can’t be the only one who’ve stumbled across this term on the internet and having my tiny head voice read “food maps”. Lazy reading obviously, but please tell me I’m not the only one? Either way, what is FODMAPs and why are we seeing this word thrown around every health blog as the new superdiet that will save your life while saving the depleting oceans? Okay, that’s no true, and by the way, our depleting oceans are a serious issue. I apologize for making a stupid joke about it. I do love and care deeply for our blue planet. By the way, if you haven’t, check out Blue Planet on Netflix! That shit’s amazing!

But, back to FODMAPs. What are they? What do they do? Should you try it? Read on to get a better understanding of what FODMAPs are.

What are FODMAPs?

The first thing we need to do is to break down this two-faced word. The word itself is a mouthful, so buckle up your seatbelt… FODMAPs stands for, again, get ready for it, Fermentable Oligo-, Di-, Monosaccharides, and Polyols. I told you it’s not exactly in the category of “baby’s first words”.

Most likely, that long word didn’t make things clear for you at all, so to make it simple, FODMAPs are a group of short-chain carbohydrates and sugar alcohols, which for some people cause a bad reaction in the gut.

It goes down in the gut

Once again, some people, have a hard time breaking down these short-chain carbohydrate foods which are high in FODMAPs. High in FODMAPs means that these foods are more likely to cause a bad gut reaction in some individuals. How exactly does it work? In our gut, we have a million bacteria called the microbiome. Probiotics are another trendy health thing, and what they essentially are is healthy gut bacteria. Living, stable, high-income taxpayers who like sports and go clubbing on the weekend. Well some of them might be more into fine arts and crafts, but bottom line, they are a bunch of bacteria living in our gut to make sure we stay healthy.

Since these bacteria are actually living things they need to eat, and unlike us, they can’t be picky with what they get. What you eat, is what they eat. That’s where we have prebiotics, which are foods that feed the probiotic bacteria with healthy nutrients. Fruit, vegetables, fiber, fermented foods are all part of the prebiotic family. But, even some of these healthy foods can in some people cause a bad reaction to our microbiome. This is where FODMAPs come in.

What happens is that these carbohydrates don’t break down properly in the large intestine. The gut bacteria just don’t know how to break it down on the dance floor together with these short-chain carb guys, they get out of sync and the whole party is ruined. Essentially, what happens is that the bacteria produce excess gas due to the bioproducts of the fermentation process. And, don’t we all know what happens when we have an overproduction of gas in our system..? We get bloated, experience discomforts, or serious digestive issues.

Foods high and low in FODMAPs

It’s hard to point out exactly which foods have the highest amount of FODMAPs. Since everyone reacts differently to different foods, and the quantity of the food we eat can have an impact on our guts as well, we can’t say exactly which foods to avoid.

What some research has shown is that there are some common foods which can cause these symptoms, and they are apples, pears, broccoli, cabbage, watermelon, cereals, pasta, milk, and bread. You can find more complete lists here. But, remember that these are just a general list. Some of the high FODMAP foods will work fine in some people while some of the low FODMAPs might not.

Is it healthy?

I have to make it clear that you shouldn’t jump on this “diet” before you’ve actually been to a nutritionist or dietitian who specifically told you to try the low FODMAP diet. Since there’s a lot of restrictions on this diet it’s important to understand that you can get nutrient deficient if you just “try it out” with no actual reason behind it.

The low FODMAP diet is also meant to be a temporary diet, not a lifestyle change! The main reason people with gut problems get on this diet is to slowly introduce these foods back into their diet again so their gut bacteria learn how to break them down properly.

Then again, we all process foods differently. Just because you read that your favorite Instagram influencer is on the low FODMAP diet and is feeling super duper amazing, doesn’t mean that it’s a magical cure and will make you feel amazing too. When we read about these new diets, superfoods, and miracle juices on social media and on the internet, we have to put our professor glasses on and think about the sources. How reliable is this source? Is this an actual nutritionist/health coach giving this advice? Can they back up what they’re saying with proper research? Do I have digestive issues?

There is no one miracle diet, just as there’s no one size fits all. Of course, we have foods that are more nutrient-dense than others, but that doesn’t mean that they are healthy for everyone. That’s why allergies exist for example. If you do feel like you could be suffering from these digestive issues, book an appointment with a nutritionist or dietitian and see if the low FODMAP diet is actually something for you. Don’t just do it because Kim Kardashian might have mentioned it in the caption on her latest Instagram post.




Un-suck life

We sometimes go through phases of life that straight up sucks. When habit gets the best of us and we get so consumed by our daily routines that we forget to take a break and connect with ourselves. Suddenly we are working on auto pilot and before we know it we are playing VR Yatzy (because hey there future) with our elderly friends with our boobs hanging down to the table.

Times like these are energy draining, uncreative and bland. It’s like life took away all the spices from your cabinets leaving behind nothing but salt and pepper. I mean, sure, it flavors a little bit, but everybody likes a pinch of spice in their life.

Me, myself, and I hate these periods in life. I know that hate is a strong word, but yes, I hate it. From being an energizer bunny on cloud nine, nailing everything I set my mind to, to all of a sudden trip over a big fat leg that life throws in front of me. Yes, I do think it is necessary to go through these phases because they make us appreciate the sweet spots of life, and it usually force us to take our thumbs out of our butts and take actions towards changing our shitty situation. These actions comes with growth and suddenly we’re there again, enjoying the sweet juices of life while skipping on rainbows. So, what can we do to pimp up our lives when we feel down and lower than Flo Rida’s T-Pain’s apple bottom jeans girl? (for any generation unfamiliar with this, click HERE to get the context) Just continue reading!


Find a hobby outside of work.

Work, eat, sleep, repeat (put a techno beat in there). Does this sound familiar? For most people this is their day to day routine. The same tired faces in the early mornings, living for Friday and dying on Monday. You all know the faces I’m talking about. I’ve more than once had the urge to go up to a particularly grumpy face and pull up their mouths into somewhat of a smile. But then I realize I’m a germophobe and I don’t want my fingers in somebody else’s mouth (hopefully they don’t want my fingers in there either).  No matter if you love or hate (I would hope you don’t!) your job, it’s important to have something outside of work that’s completely your own. Find a hobby. Instead of spending an hour in front of Netflix every night, use at least 30 min of that hour to spend on something that will nourish your soul. Start a blog, read more books, cook something new, draw, take photos, perfect your massage skills, take up boxing, you name it! spend at least 15-30 minutes on something that you really like. Doing this will make you feel accomplished and create a sense of pride.

Read and learn new things.

School is great in the sense that it forces us to learn. After graduation most of us take the hat of our brain cells and let them die. Brutal, but true. Education doesn’t stop just because you said “so looong suckaaas!!” to your teachers. Learning is a lifelong process and you will never be able to learn to much.

When we learn new things it sparks a passion in us and creates a sense of joy and purpose. It allows us to connect the dots between a variety of subjects and creates a larger understanding of the world, not to mention ourselves. Now I’m sure you’re thinking “girl, when am I possibly going to find the time to learn new things?! I barely have time to sleep!”. Time is funny like that. We never have any time, but then again we always find time to spend three hours every day on our phones or manage to watch a whole season of a TV show we’ve seen five times already.

We all have 15 minutes to spare each day to learn something new. Luckily for us, learning has never been as easy as it is today. You can watch a 10 minute video on YouTube while taking your morning shit, listen to a podcast on your way to work, or read a quick article as you’re waiting for the bus. We live in the age of technology. Learning is power, and with power comes purpose. So keep that brain fresh and so clean clean!


Keep a journal that you take out each time you feel like you’re stuck in a rut. We often get caught up in lifeless routines because we tend to bury thoughts and feelings, put projects on hold as we starve the little person in us hungering for passion and aspiration. This can in turn lead to buried feelings of guilt. To write down anything and everything that’s on your mind during these phases are super effective.

When we start to write, and by write I mean old school writing with pen and paper, no smartphones or laptops, we give our brain and our subconsciousness time to self reflect. It allows us to see the bigger picture of our situation with logic rather than emotion. This leads us to 1, usually laugh at ourselves because we tend to be overreacting, and 2, to kick ourselves in the butt with a big dose of motivation to take on the things we left “for later”.

Set goals.

Goals are not just something you should set for work. Your life should be a beautiful canvas and your goals should be the brush strokes. Because without any brush strokes we’ll never finish the painting. Most people hear goals and they’re painting up the picture of a mansion in Bali, with five Lambos pulled up in the drive way. Don’t get me wrong, this is a great long term goal to have if that’s what you crave in life, but you’ll never get there without short term goals. For other people goals have the opposite effect. They sound to huge, unrealistic, scary and we can just see ourselves failing. But goals doesn’t have to be major things. Small, easy things that can help your daily life go smoother is a great place to start, and just as effective!

It can be to set a specific day each week for grocery shopping, it can be to call your mom at least three times a week, preparing your clothes the night before, tell your self you’re a hot mama every morning, the list goes on! Goals stir us in the right direction and give us a purpose. Human beings are made to evolve and get better. If you find it hard to stick to your goals, it can be a good idea to share them with someone who can watch your back and support you. Write down a few goals each week and enjoy the satisfaction of checking them off. That simple action right there, ticking off a task gives the brain a straight shot of endorphins.


Have people every snapped you out of a day dream and told you to “get your shit together?”, or are you familiar with the saying “If I could have one dollar for your thoughts?” If you are, you’re doing something right! Day dreaming often involve visualization, and visualizing yourself in certain situations helps you to actually make them happen. It might sound like some voodoo magic bullshit, but trust me this is true. Ever heard of the Law of Attraction? What you believe, you will become.

Write down your future, think about it, see it, believe that you already have it, and you’ll subconsciously make choices that stir you in that direction. I’m not saying that you should sit on you couch all day just visualizing and expect your dreams to knock your door in. You do need to take actions. The funny thing about the law of attraction is that when you have somewhat of an idea about where you want to end up in your future, life just seems to hand you everything you need. I can’t explain this in words to give it the power justice it deserve, you simply need to trust it and try it out for yourself.

Be grateful.

When life gets caught up in routines it can be hard to do something so simple to say thanks. Honestly, how many of us ever take a moment to simple be grateful and appreciate life and everything we have? When we put some positive gratitude on our situation it’s easier to zoom out and look at everything we have that’s frickin awesome. Challenge your brain to see the positives. Every night when you’re snuggling up in bed make it a habit to think about three things that have been positive with the day. Maybe the sun was shining, you had a goo hair day, that mid afternoon Belgian waffle made your taste buds say halleluuujaa!

Gratefulness is easy when we realize all the amazing things that we are blessed to have in our life. Make it a habit to say thanks, gracias, tack, or whatever “thank you” is in your language. What the heck, scream it out in all languages while you’re at it!

Change your environment.

Life tends to go fast because we see and do the same things over and over again. You take the same route to work, your stuck inside the same four walls day in and day out at the office. Lunch? Oh, it’s the same meal at the same table, on the same chair, in the same dining room like always. No wonder life gets dull and goes fast when we do the exact same things everyday! We already know what to expect. That thrilling feeling of surprise and not knowing what to expect is a feeling long gone down the drain. So shake it up! Twist it, twerk it, go down low on it! Do whatever you can to change up your every day. Take a spontaneous weekend trip, shop at a different grocery store, hey, maybe try to sit at a new spot in the lunch room! What a thing?! These small actions will spice up your life like an authentic tikka masala, and who doesn’t like a good tikka masala?! (Veganized obviously)

Spread love.

Team up with Amour and sprinkle love on everything and everyone around you. Smile at people, wish them good morning, give out authentic compliments, be a bundle of joy. The energy we give out is the energy we receive. If you feel low, grumpy or just fed up with life, that’s the energy you’ll get back. Life will stop trying to give you joy and be all like “well okay, sorry for not pleasing your picky ass! I give up!”.

Making other people happy is the easiest quick fix to feel happy yourself. It sounds a bit condescending writing it out like this, but it’s true. Try it out, if you start becoming the reason people smile you will feel like Superman on ecstasy. He’s probably a blast to party with in Vegas.

In the end life happens. It will be amazing, it will kick us in the balls and it will sometimes make us reach for the tissues and wipe away our tears. If you were on your A game every single day from birth, I would highly question if you might have been hanging around to much with Vegas-Spiderman…

Even the happiest person will have lower times and how weird as it might sound we need to appreciate those moments as well. When life gives us a hard time it’s because it needs you to grow, so you can tackle the next chapter of your life. For some reason life likes lemons, so get our there and grow yourself a God damned lemon tree!! (Maybe God blessed tree would be more appropriate for this post.) 

How to overcome anxiety

Anxiety can hit even the best of us. In a warm fuzzy, almost perfect moment a sneaky feeling can come creeping in under our skin and take us into a dark whole. In this post I will give you the best advice on how to overcome your anxiety. Anxiety comes in all shapes and in a range of different levels. It can be a milder stress or go so far to blow up in a panic attack.

I’ve had my fair share of anxiety battles. It usually starts with a small worry, that grows deeper and puts its root into different areas of your life until you’re so consumed by it that all your thoughts are going in a downward spiral and you question your entire existence and self worth.

To get rid of anxiety we are told to take a deep breath. Don’t think about it, fill your mind with gratitude and tell yourself that you’re enough and that you’re ok. This is bullshit.  I mean it’s effective, but it’s not the only solution. By covering up our real feelings with sugarcoated sweet talk we are just pushing our problems deeper which in turn, will make them grow larger. The only way to overcome anxiety, as with anything else, is to actually face it.

Don’t run. Welcome it with open arms. Give it a hug, invite it over for a cup of tea and cookies. Become its best friend- We need to feel our anxiety and understand what we are feeling. Become familiar with the feeling of being uncomfortable and scared, and then build a relationship with it. It’s scary, I know. But one thing we need to understand about anxiety is that it will never go away. It might not be what you want to hear but no, anxiety will never just disappear. The only thing that will change is your relationship towards it and how you react to it. Become aware of it, accept it, and build up the strength to not let it effect you as hard.



Journaling is a great way to get to the root of problems. To sit and write down exactly everything that comes to mind can bring out answers to your own problems. By writing we have the ability to reflect and look at things from a different angle. The writing process itself lets us zoom out and see the bigger picture. Writing in your notes on your phone doesn’t count. You need to take it old school. Buy yourself a cute notebook and a fancy, feel good pen. There’s actually a big difference in pens in my opinion. Some pens feel better against the paper. Am I right or do I just have some kind of weird pen and pencil fetish? Whenever you’re going through something stressful or you feel your anxiety creeping in, pull up your journal and write the shit out of your soul.



Meditation is a hot topic, and for battling anxiety it’s piping hot. The thought of sitting in silence with only your own thoughts, can at first be a “hell to the no no” for anyone suffering from anxiety. Trapped in your own mind is the last thing you want! But just as journaling, meditation makes us look at our thought and problems from a different perspective. We strengthen our mind and become more resistant towards the negative anxiety spiral. If you, just like me struggle to meditate by yourself I can advice you to try some of the meditation apps that’s out there like Headspace and Calm. Guided mediation free of cost.

Learn your triggers

Figure out when your anxiety tends to kick in. Is it at work? Around certain people? Around food? When you’re going to bed? As soon as that lingering feeling starts creeping in your mind, catch it in its track! Step back and tell yourself “hold up!”. Become aware of the situation your in. This environment is for some reason bringing you anxious feelings, and this is the time where you should try to figure out why.Perfect timing to pull up that journal of yours if you’ve got it hanging around. Become aware of your anxiety patterns. Once you’re able to identify when and why, it’s easier to manage your anxiety and prepare your mind to face it in a different way.



Exercise is probably the best medicine against anxiety. The release of dopamine works as a magical pill for our brain and gives us a happy go lucky kick in the butt! Skip the pills and medicine and go for a run. This will do way better for your anxiety and your health in general.

Eat nourishing food

Proper (pronounce this in a British accent) nutrition is key. Your brain and gut connection is vital for managing your anxiety (read more about the gut and brain connection in my blog post here). Our brain is our most complex organ and the right food will fuel it to thrive instead of break down. Make sure you get your fruits and vegetables everyday, drink water, eat healthy fats and complex carbs and grains. Limit your intake or stay away from sugar and highly processed foods and alcohol to the best of your ability. These foods will actually have the opposite effect in your brain and can cause even more anxiety.

Version 2


Prioritize your snooze my friends! Ironically enough, we sleep on sleep. We tend to prioritize other things with the belief that it’s not such a big deal to miss out on a few hour here and there. Sleep is super important for our brain health. During our sleep we recover and learn to function as optimal as possible the next day. The lack of sleep will not give you proper recovery which will lead to fatigue, trouble staying focused, and feeling down. Feeling tired can in turn lead to not wanting to do as much and feeling lazy, meaning skipping exercise and treating yourself to unhealthy food. It’s a bad cycle. Prioritize sleep!


One of the most simple things we can do is to practice gratitude. To be grateful for the things that you have and your current circumstances makes it easier to see a brighter future and take healthy actions. A person who is constantly complaining about everything in their life will also stay i a place of negativity. The energy you give will be the energy that you receive. Being grateful will make you more capable to receive more things to be grateful for. Abundance of gratitude, that’s some cool shit right there. Make it a habit to say thank you for the cozy bed you have to sleep in, for the food you can eat, make sure to tell the people you love how happy you are that they exist in your life. There’s actually a lot of pretty awesome things going on in our life which can be blinded by stupid thoughts and anxiety. Sometimes we need to stop for a second and smell the flowers. Be like Eeyore. He’s the one smelling flowers, right? Or is it Ferdinand?


The biggest take away is that anxiety will be a part of your life, but you have the ability to overcome it and not get effected by it. Our minds are stronger than we think, and with consistent training and awareness we can overcome anything. We’ll smack down anxiety straight in the gut together!