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Onion and garlic are both items that should be excluded while undergoing a low FODMAP diet. They contain fructo-oligosaccharides, which are difficult to digest in the small intestines, causing fermentation of gut bacteria, and worsening of IBS symptoms. Onion and garlic are commonly used seasonings, …

Quinoa is considered to be “a high protein grain with a lot of nutrients from South America.” It is a complete protein meaning it contains all of the essential amino acids your body needs and can’t synthesize for multiple functions. Quinoa dishes can be made …