In the last three years of Marc-Olivier Brouillette’s nine-year professional football career, his energy levels shot up, his recovery between workouts improved and, overall, he felt amazing. What changed? He gave up meat and animal products. His only regret is that he didn’t go plant-based six years earlier.
Now, he’s retired from football and working for a Montreal law firm while training for triathlons. His dietary needs have changed, but he’s still a poster child for plant-based athletes.
Brouillette starts the day with a superfood smoothie, and he and his wife have kept up their love of bowls: chickpeas, tempeh, lentils, and tofu overtop a changing bed of grains with vegetables.
In a Q&A with alive, Brouillette opens up about his plant-based journey, raising children on plant-based food, and how going vegan has helped him on and off the field.
 

[Q] Why did you decide to go plant-based?

[A] When my wife and I started dating, she’d recently transitioned from vegetarian to vegan. Obviously, that presents some challenges in a relationship when one person is cooking for both. So, I began by eating whatever she was making, because she’s a great cook, and I’d throw on a chicken breast or a side of meat under the assumption that I had to get those grams of protein in me or I’d waste away.

I started doing research into the benefits [of] from an athletic perspective. After being convinced by everything I read, I figured I’d give [plant-based] a shot. I almost immediately felt the effects. My body fat percentage was going down and my strength and muscle mass were going up.

[Q]So, going vegan was an athletic performance decision?

[A] It started as a performance-based health decision, but I think as you immerse yourself in it, you become more conscious of the environmental and animal cruelty.

[Q]What supplements do you use?

[A] B12, iron, and vitamin D. As an athlete, I also supplement with creatine and branched-chain amino acids.

[Q]How do you balance the elements of your diet?

[A] I aim for a certain macro-distribution of fat, carbohydrates, and proteins, but I’m not going to restrict myself or freak out if I don’t hit those targets one day.

Sometimes I’ll measure my food and make sure I’m getting my one or two cups of brown rice, and sometimes I’ll pile onto my plate whatever I feel like eating. As long as you’re getting quality dense food, listening to your body and not overeating, there’s no reason to waste time and effort being too precise.

[Q]Did you gain or lose weight when you became vegan?

[A] Weight wise, I stayed the same. During my playing days, I lost about two pounds. When I stopped playing football, I did lose weight, but that was on purpose: it’s a lot easier to run 20 km when you’re not carrying around an extra 15 pounds. I think I eat less now, but I just listen to my body.

[Q]What’s your pre-run meal or snack?

[A] Usually, because of the demands of work and family, I’m out the door around 5 am to get my workouts in, so I’ll eat a big meal the night before. I like a big bowl of slow-digesting oats. It gives me a lot of energy when I get up in the morning, and I’m not out there trying to run with a gut full of food.

Once I’m back and [it] I won’t wake people with the blender, I’ll throw together a smoothie with some berries, bananas, superfoods like chlorella and spirulina—anything we have in the house. That’ll be my first real meal of the day. It’s a smoothie in the 800- to 1,000-calorie range, given what I burned on the run or the bike ride that morning.

[Q]Not all alive readers will be training for a triathlon, but what’s your daily calorie intake?

[A] I’m usually between 3,500 and 4,000 [calories]. I still manage to burn quite a bit of fuel working out in the morning.

[Q]What do you tell people who ask what you do for protein?

[A] Especially the people I know who work out hard and spend tons of money on big jugs of whey protein, I’ll tell them: “Did you know that whey protein used to be thrown in the garbage?”

When milk was being made, somebody had the bright idea of repackaging this stuff they’re throwing out and telling people they need a bunch of protein to build muscles. I’ve been plant-based for five years, and especially when I was playing, I had a solid build and probably ate around only 100 g of protein a day.

[Q]Do you use vegan protein powders?

[A] I have at least one scoop a day in my morning smoothie [of].

[Q]How has it been raising your kids vegan?

[A] My six-year-old daughter is vegan, when she’s with us. When she’s with her mother, she now eats less meat. My son, who’s almost two years old, has been vegan since birth; his daycare has a couple of kids who are completely vegan.

[Q]Favourite vegetable?

[A] Brussels sprouts. So many kids don’t like them, but if they’re cooked just right—in the oven with olive oil and salt—they’re fantastic. We’ll make a big batch of roasted vegetables, and that’ll last a couple of days.

[Q]Favourite fruit?

[A] Bananas. I think our household must go through about two dozen a week. They’re great to snack on for quick energy.

[Q]What do you do when you’re travelling?

[A] When I was on the road, about five years ago, there [often] weren’t many vegan options. Before arriving, I’d do some research. I think Happy Cow [vegan] is a great app no matter where you are in the world. Or I’d go to a grocery store [for] and have room service bring me a bowl of rice. I’d chop my own vegetables and open a can of chickpeas. I’ve never been in a situation where I had absolutely nothing to eat.

Fueling up

For quick energy, Brouillette and his wife make date balls with peanut butter, oats, chia seeds, and dark chocolate chips. He freezes them and then packs some with his training gear or eats a few before a second workout later in the day.

Testosterone, estrogen, and health stats for plant-based athletes

For men worried about how going plant-based could affect their testosterone (T) and estrogen levels, research shows you needn’t fear.

Testosterone

While total T levels may dip initially, it’s short term. Meanwhile, free testosterone will remain steady unless you’re on an extremely low-fat diet. However, a 2020 US study concluded that “a plant-based diet was associated with normal testosterone levels, levels that are the same as occur in men who eat a traditional diet that includes more meat.”

Estrogen

Worried about increased estrogen from soy? A meta-analysis of 38 clinical studies published in Reproductive Toxicology from March 2021 showed that neither soy protein nor isoflavones affect male reproductive hormones no matter how much soy is consumed. Time to stock up on tofu!

People have been identifying themselves as vegetarians and vegans for years. Then came flexitarians and omnivores. Now, it’s all about “plantivores,” or people following a plant-based diet, usually for their own overall health and that of the planet.

Did you know?

While 63 percent of the approximate 850,000 vegans in Canada are under 38 years old, 42 percent of flexitarians are Boomers.

The plantivore diet encourages people to focus on eating more fibre, vitamins, minerals, and antioxidants in the form of plant-based foods, rather than simply eschewing meat and dairy.
Unlike a vegan diet, a plantivore diet can’t be based on french fries and cheese-free pizza. But being a plantivore means you may occasionally eat animal products while incorporating more plant-based meals into your dinner routine.

How to tell if you’re a plantivore

Do you sometimes swap in chickpeas for chicken? Are you addicted to the peanut sauce on your local vegetarian restaurant’s best-selling rice bowl? Have you spent hours Googling recipes for jackfruit tacos? You might already be a plantivore without knowing it.

For some, becoming a plantivore will be part of a transition to a fully plant-based and vegan diet, and for others not. According to plant-based blogger Susan Pratt, that’s okay.

“You can be plant based and still enjoy your grandma’s lasagna. The vegan police aren’t going to come get you.” The most important thing, she adds, is to feed your body what it needs while trying your best to do no harm to animals.

To Pratt, the difference between vegans and plantivores is that vegans focus on animal welfare rather than on eating whole foods. “Plant-based [eating] is more for health; it’s more whole foods and complete grains,” she says. “Whole foods, by definition, are foods that have been processed or refined as little as possible and are free of additives or other artificial substances.”

That’s why many plant-based eaters on a strict whole foods diet avoid oils and even limit ingredients such as soy sauce, vinegar, and miso paste. “Butters and oils have been processed, with the end result containing very little to no nutrients while being very high in calories,” explains Pratt.

“Soy sauce and vinegars fall under the category of seasonings and can be used sparingly. For someone on a strict whole foods diet, the best seasonings are spices and lemon juice.”

Pratt isn’t so strict, though, which is why recipes on her blog sometimes call for coconut oil, sugar, or vegan butters, such as her Vegan Mimosa Cupcakes and Black Bean Brownie Donuts. She also often offers substitutions and adaptations to appeal to all eaters.

“On my blog, the recipes I share are ones I love and feed my family. We are all vegan, but I don’t follow a strict adherence to any one diet,” she says. “My recipes are flavourful, decadent, and approachable. There’s something for everyone.”

While her personal focus is health, Pratt also understands the ethical side. A horse owner, she doesn’t see a difference between a horse, cow, chicken, or fish. “I love my horse … I couldn’t consume something that wanted to live, not when I knew I could live a healthy, vibrant, and probably better life eating plants and grains,” she says.

Pratt and her husband turned to a plant-based diet three-and-a-half years ago after deciding to have a baby. Their awakening came after immersing themselves in everything they could find about being vegan, including the documentary What the Health. They decided to just try a plant-based diet for 30 days—“and we’ve never turned back.” Now, she and her husband, Randy, have a daughter, who’s also being raised on a plant-based diet.

Despite this, Pratt says she’s only 99.9 percent vegan, though she’ll never again eat meat. “If push comes to shove, if I go to somebody’s home and they make me a meal with dairy and egg in it, I’m going to eat it and be grateful. Because for me, it’s not an allergy; it’s a preference. This diet isn’t an all or nothing thing. Just, ‘okay, tomorrow let’s do our best.’”

Whether 2021 will be the year you become a plantivore and enjoy meat in moderation or potentially go fully vegan, Pratt’s recipes will help you explore how delicious plant-based eating can be.

Helpful herbs and supplements for a plant-based diet

If you’re considering a plant-based diet, you might require some of the following supplements:

• vitamin B12
• vitamin D
• omega-3 fatty acids
• iron
• iodine
• calcium
• zinc

Plant-based blogger Susan Pratt says she gets all her nutrients from food, except vitamin D in winter. Since vitamin C helps absorb iron, she combines oranges with pumpkin seeds, beans, hemp, and flax. And she gets vitamin B12 from fortified oat milk and nutritional yeast.

Tips for getting started as a plantivore

Easy swaps
Try reducing the meat each time you make a dish you like and increase the plant-based ingredients.

Create opportunities to love plants 
Consider plant-based eating as an opportunity to add more plants to meals rather than denying yourself something. Throw extra mushrooms, zucchini, or tempeh into curries, soups, chilis, braises, and rice bowls, either alone or in addition to the meat or fish you’d usually add.

Innovate with recipes 
Write down plant-based recipes you love, then cook these more often; try variations with different vegetables or grains.

Do your research 
There’s plenty to learn about vitamins and supplements; factory farming; and monocrop soy, corn, and coconut production, but don’t forget the delicious research on recipes for jackfruit tacos, buffalo cauliflower wings, and even plant-based cakes.

Get inspired by plant-based culinary traditions 
Check out Thai salads, spiced Ethiopian stews, Caribbean rice and peas, Turkish pilafs, or Greek mezze.

Stock your pantry 
Stock your kitchen with plant-based snacks and quick-cooking staples (get some inspiration on alive.com with our “Tips for Eating Plant-Based on a Budget”) so you’ll be less likely to reach for non-plant-based foods.

Plant-based sweets 
If you have a sweet tooth, try plant-based yogurt in a dreamy custard or peanut butter parfait, layered with a combination of your favourite nut butter, maple syrup, and cocoa powder.

“But where do you get your protein?”

It’s the first question most people ask, says plant-based blogger Susan Pratt. In addition to beans, lentils, tempeh, and tofu, her newest obsession is seitan. “It’s made with vital wheat gluten. It’s low carb, low calorie, and super high in protein.” She often combines it with chickpeas to make complete proteins.

According to associate professor and graduate program director of the McGill University School of Nutrition, Dr. Stéphanie Chevalier, plant-based eaters don’t need to count grams of protein throughout the day, but they do need to ingest enough calories and be aware of eating complete proteins.

The protein digestibility corrected amino acid score (PDCAAS) measures plant proteins as a ratio of a reference animal protein. Plant proteins are less dense and score lower, Chevalier says, since many plant-based proteins lack one of the nine essential amino acids.

“Theoretically, we would need to ingest more of those plant proteins to get the same quality as an animal protein, but combined with another plant-based protein, they can become complete.

“In beans, there’s a limiting amino acid called methionine. If you were to only ingest soy, you would not get sufficient methionine and then you could not synthesize new proteins. In wheat and rice, lysine is the limiting amino acid.

“So, when you mix grains with beans, you give the missing lysine from the beans to the grain and the methionine from the grains to the beans, and you have complete proteins.”

The trick is to combine different types of plant-based proteins that complete each other, such as Pratt’s chickpea and seitan combo. Other combinations include corn and beans or rice and lentils.

Want more plant-based inspo and recipes?

Follow Susan Pratt on Twitter, Instagram, Facebook, Pinterest, and YouTube and visit susancooksvegan.com.

With travel restrictions still in place, a lot of people who usually jump on a plane for the holidays will be picking a nearby local destination instead this year. Renting a cottage or other property with plenty of indoor and outdoor space (and ideally a fireplace) is going to be a popular option, whether you’re self-isolating or not—especially for families still planning to get together in person.
For those of us staying home this year, it’s important to make the season feel just as festive as always. Enjoying a special menu can help do just that.
But planning a week (or even just a weekend) of celebratory meals can be an organizational headache without also trying to keep things healthy. Add to that the complications of packing and transportation if you’re heading out of town or have limited access to food, and “ho ho ho” can quickly turn into “no no no.”
One option to make your holiday meal planning easier is to buy all of your groceries in advance, which can help avoid lines and minimize exposure to others. But it can also add significantly to the weight of your luggage if you’re travelling––and your calorie intake if you’re buying a lot of ready-made products.
That’s why these recipes call for lightweight and time-saving ingredients that you can stock up in advance. Dried fruit, spices, mushrooms, lentils, grains, and high quality bouillon powders are the secret ingredients of many a gourmet getaway and quarantined foodie, adding decadence back into dinner without the excess sugar, sodium, and fat.

Chopping ingredients smaller will make them cook faster, while minimizing the number of pots and dishes you use reduces cleanup. That’s why these recipes all call for diced or sliced vegetables and only one or two pots, so you can sit back and relax by the fire a little sooner.

The best part of these rich and comforting recipes is that they’re also hassle free, so you’ll be able to spend more time relaxing and enjoying company (even the digital kind)––something we could all use a little more of.
Dairy-Free Wild Mushroom and Tarragon RisottoSpiced Black Quinoa and Du Puy Lentil Pilaf with Cumin-Ginger VinaigretteSaffron Chicken with Dried Apricots and ChickpeasSeared Venison Tenderloin with Sage and Red Wine SauceMixed Frozen Berry Cobbler with Crystallized Ginger 

2020: Activities for a different kind of holiday 
This year, depending on how much your plans change, you might find yourself having to create some new holiday traditions. Without the usual calendar of parties, you might also need to find new ways to entertain yourself and your family, whether that means indoor or outdoor activities for the kids or reaching out to local organizations on your own behalf or that of others.

Outdoor activities

From Topsail Beach Bluff in Newfoundland to Fish Lake outside Whitehorse, there are all levels of paths and trails from coast to coast to coast for snowshoeing, cross-country skiing, or hiking (with crampons if necessary). For kids, there are also the lost arts of the carrot-nosed snowman (snowperson), snow forts (oftentimes with a natural moat if you’re in temperate Newfoundland or Vancouver), and the character-building challenge of shovelling a frozen-over lake for skating.

Indoor activities

Whether quarantine or weather keeps you inside, take advantage of the fact that you can break out a classic board game in person instead of downloading an app. Or, support a local small business by buying a new game or puzzle. In the kitchen, there’s a world’s worth of healthy holiday cookies to bake, or recruit the kids for our Home for the Holiday recipes––from measuring the spices for Saffron Chicken to grating the cheese for Wild Mushroom and Tarragon Risotto.

’Tis the season for giving

Though less enticing, it might be the perfect time to clean out your basement, attic, or garage. The effort will be worth it when you donate those old toys and books to local charitable organizations. Or, work your way through a Canadian cookbook (or the wealth of recipes at <alive.com>) and deliver meals and treats to isolated seniors or others who can’t celebrate the holidays as they normally might. Contact local meals-on-wheels programs or other nonprofits to see what specific items they need or for rules governing donations or volunteering.

On your own for the holidays

If you feel isolated, lonely, or unable to access healthy food, don’t be shy about contacting a local organization. A phone call with a friendly stranger or getting assistance to buy groceries can make all the difference in the world. If you find it hard to connect with family, schedule phone and Zoom calls in advance so you can look forward to them. You can always cook these recipes together over Zoom or Skype, even if you can’t physically be together.

These days, it’s easier than ever to access organic food. Thanks to growing consumer demand and growing supply, Canadians spend more than $5 billion a year on organic food and beverages, up a whopping 57 percent over the last five years.
But many still find it’s not always easy to eat organic on a budget—or to make a meal that the whole family will like! By favouring big-batch, freezer-friendly recipes, smart menu planning, and organic whole foods whose prices aren’t astronomically higher than their conventional counterparts, it’s time to prove that anyone can eat well on a budget.
The trick is to choose your ingredients wisely. Often, a pint of organic cherry tomatoes, package of chicken thighs, or package of organic-certified cookies can be significantly more expensive than their conventional counterparts.
But you usually won’t see a big price difference between organic and conventional lentils or chickpeas. The same goes for other legumes, as well as grains and root vegetables. Organic lettuce and cultivated mushrooms are often good deals.
Reducing the quantity of meat you eat and choosing ground meat or braise-friendly cuts also makes buying organic meat more affordable. And as more urban greenhouses open and production and competition increases, more locally grown and pesticide-free produce, including peppers and herbs, is becoming available at fair prices.

Why organic?

There are plenty of reasons to eat organic, from reduced pesticide exposure for consumers and agricultural workers to improved soil conditions, biodiversity, treatment of animals, and, often, flavour. According to the Rodale Institute (a nonprofit organics organization) organic farming uses 45 percent less energy and releases 40 percent fewer carbon emissions than conventional farming.

And while three main types of neonicotinoids—insecticides that have been linked to the death of bees and butterflies—are still allowed in Canada, no chemical forms of pest control are permitted in organic farming.

But according to Statistics Canada, the reason most Canadians choose organics is for health benefits. Since more and more studies are showing that organic food is healthier than conventional and leads to a reduced risk of chronic disease, organics are especially important for kids as they build a strong nutritional foundation for their lives.

While it may be hard to calculate the environmental impact of buying a California-grown organic strawberry versus a locally grown conventional one, or to remember which conventional fruits and vegetables have the lowest pesticide content, our purchasing decisions have power. Buying organic sends a message that, over time, translates to more locally grown organic produce, lower prices, and improved accessibility for all.

In the meantime, these five organic, healthy, kid-friendly recipes will convince you that even right now it’s possible for kids and adults alike to eat well, eat organic, and consume consciously—without breaking the bank.

Sweet Lemon, Lentil, and Pomegranate Tray Bake
with Roasted Carrot, Zucchini, and Fennel

Vegan tempeh Bolognese

Gluten-Free Panko-Crusted Black Bean and Sweet Potato Burgers  

Socca Flatbreads with Roasted Cherry Tomatoes, Chickpeas,
and Lemon Zest

Sweet buckwheat crepes

Why it’s time for comfort and health to be reunited

Chicken soup has played a role in food traditions around the world for millennia. From Asia to the Middle East to North America, the smell of a simmering pot of soup evokes a feeling of home. It’s warmed the belly and made us feel better when we’re sick. It’s simple, comforting, and oh-so-good for you.

While ancient cooks might not have understood how collagen in chicken bones adds amino acids, B vitamins, and minerals including calcium, phosphorus, potassium, and magnesium to soup, they did know that broth was life sustaining.

These days, we also know that antioxidant-containing vegetables that traditionally accompany soup, including garlic, onion, celery, parsley, and carrots, can help with everything from inflammation to immunity. Steam can ease congested sinuses, and the warm liquid can soothe a sore, dry throat.

While you don’t need a broth that’s swimming in fat, a little fat helps you absorb other nutrients, including the extra nutrients from melted bone marrow (especially if the chicken is truly free range). Homemade meat broths are also a cornerstone of the SCD (specific carbohydrate diet) and GAPS (gut and psychology syndrome) diet, which have been recommended for people suffering from IBS (irritable bowel syndrome) or SIBO (small intestinal bacterial overgrowth) since they contain intestinal lining-healing glycosaminoglycans, including glucosamine and chondroitin sulphate.

Soup itself isn’t a miracle cure. What you don’t need are the preservatives, high sodium, and additives present in many canned and packaged versions. Fortunately, once you’ve tasted the deep, rich, umami chicken flavour of a homemade broth, it’s hard to
go back.

There are plenty of inspirational recipes from all over the world. Plus, variations are endless: from couscous, rice, or spirals in place of noodles to coconut milk, cream, or mouth-numbing chili peppers in place of a simple, clear broth. Chicken noodle soup is a choose-your-own-adventure meal, but the base is usually the same: noodles in a long-simmered broth, traditionally made from an old laying hen that adds plenty of flavour but needs a long time to tenderize.

And while a great from-scratch chicken soup
often requires patience, with quality bone broths
and preservative-free chicken bouillons now available in stores, there’s always a simpler (but still healthy) version that will get dinner on the table fast. So, this cold and flu season, it’s time for a chicken noodle soup revival—whether it’s you, a friend, or the soup that’s being revived.

Chicken noodle soup—revived

These recipes for chicken noodle soup range from rustic to gastronomic. Before there were bouillon cubes and cartons of broth, chicken soup could only be made from fresh chicken, which is why our Traditional Chicken Noodle Soup recipe and our Vietnamese Phở’ Gà call for doing just that. It’s a more labour-intensive method, but the results (and the aromas) are worth it.

Before refrigeration, soup was an all-day affair, but now you can make the broth in advance and refrigerate or freeze it until needed, which works for any of these recipes—in fact, it’s our preference for the Soupe au Poulet à la Française, a French-style chicken noodle soup with vermouth, fennel, and tarragon, and our Kid-Friendly Chicken Noodle Soup, which is also parent friendly, since it gets your meal on the table faster and doesn’t come from a can or a takeaway.

If you’re really craving soup and don’t have time to make broth, you can still make these recipes. Look for a gluten-free, MSG-free, low-sodium chicken broth or bone broth. Nowadays, you can even find quality bouillon cubes or powder, which is the key ingredient in our giftable Mason Jar Chicken Noodle Soup. Either way, these recipes should help you enjoy more healthy soups—and you can take comfort in that.

Traditional Chicken Noodle Soup

Kid-friendly chicken noodle soup

Soupe au Poulet à la Française

Mason jar chicken noodle soup

Vietnamese Chicken Phở’ Gà Noodle Soup

Amie Watson is a Montreal-based freelance writer, television contributor, and founder of the Fork That app. Her work has appeared in the Montreal Gazette, enRoute magazine, and The Globe and Mail.

You’ve probably heard of IBS. But what is SIBO? Learn what researchers are discovering about this gastrointestinal disease, how to choose the best diet to treat its symptoms, and how to cook delicious meals that work around the restrictions.

Most of us encounter digestive issues from time to time. Who doesn’t remember occasionally experiencing post-meal regret following a memorable gorge session? The resolution, if you make one, might be to take it easy next time: maybe stop after the second helping. But for those who suffer with chronic digestive problems such as irritable bowel syndrome (IBS), following restrictive diets is often the only resolution.
IBS is a blanket diagnosis for gastrointestinal (GI) issues of the large intestine that affect up to 14 percent of adults and could be related to issues including changes in gut flora, gastroenteritis, the nervous system, inflammation, or muscle contractions in the intestines.
After consulting a gastroenterologist, IBS patients are often put on long-term restrictive diets that can eliminate gluten, lactose, or other food groups. But even then, they don’t always see improvement.
You may already know about IBS. But what is SIBO? Learn what researchers are discovering about this gastrointestinal disease, how to choose the best diet to treat its symptoms, and how to cook delicious meals that work around the restrictions.

What’s SIBO?

Another condition related to the GI system, but not as widely known, is small intestinal bacterial overgrowth (SIBO). This condition, found to affect a large percentage of those with IBS as well as others, involves the overgrowth of coliform bacteria in the small bowel and can cause a range of symptoms often mirroring those related to IBS.

This bacterial overgrowth can damage the intestinal lining, which allows undigested food particles to enter the bloodstream; this is also referred to by some as leaky gut syndrome. This can cause immune reactions, low iron, weight loss, and chronic fatigue.

SIBO symptoms include gas, diarrhea, abdominal pain, and bloating, just like IBS. The current most effective way of diagnosing SIBO is with a hydrogen and methane breath test; the colonic bacteria involved in SIBO produce these gases as a metabolic byproduct of fermenting carbohydrates.

Diet digest

With so many people affected by IBS, and as SIBO has begun to garner wider attention, a wave of new and old diets have emerged to help those afflicted to manage their symptoms. These diets often sport interesting acronyms:

• low-FODMAP: low-fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (short-chain carbohydrates, or sugars, that aren’t absorbed properly in the gut by some people)
• SCD: specific carbohydrate diet
• AIP: autoimmune protocol
• GAPS: gut and psychology syndrome

The idea behind each of these diet protocols is to heal the gut lining and rebalance gut bacteria. Once symptoms abate, foods are slowly reintroduced. But knowing which diet will work for you can be difficult.

“Staying a long time in a low-FODMAP diet, you’ll be malnourished,” says Quebec naturopath Paola DeCicco. That diet shouldn’t last more than 14 weeks, while SCD and GAPS have more restrictive but shorter elimination phases followed by a year or more (if necessary) without nuts, grains, and soy, which can be particularly difficult for vegetarians who lose key protein sources.

Low-FODMAP diet

The low-fermentable oligosaccharides, disaccharides, monosaccharides, and polyols diet was created by researchers at Monash University in New Zealand who launched a smartphone app that allows you to create an individualized food guide.

In some cases, instead of eliminating foods such as mushrooms, peaches, and honey, small amounts are permitted according to your tolerance. For more information or to download the app, go to monashfodmap.com.

AIP diet

The AIP diet (autoimmune protocol) aims to decrease inflammation that leads to gut disorders and autoimmune disease. It’s a very restrictive diet that excludes a range of foods from grains, legumes, and dairy products to processed foods and sweeteners.

According to AIP nutritionist Jessica Flanigan, the diet goes beyond the paleo diet, to which it’s related, and can be used in conjunction with other diets, such as the low-FODMAP diet, or personalized if you have inflammatory reactions to particular foods.

SCD

Developed in the 1920s, the SCD (specific carbohydrate diet) is also similar to the paleo diet in that it restricts complex carbohydrates (dairy, grains, and most starches) and allows simple carbohydrates (fruit, honey, some vegetables, and yogurt).

These are theoretically easier to digest and absorb, leaving little excess for microbes to ferment. By starving these overgrown bacteria, the diet aims to return balance to your gut’s more than 400 bacterial species.

GAPS diet

A controversial diet, GAPS (gut and psychology syndrome) is a variation on the SCD that encourages eating yogurt and other unpasteurized dairy and fermented foods. The diet starts with an elimination phase based on meat broth (from meaty joints and bones rather than tendons) followed by an up to two-year maintenance phase, which incorporates meat broth and fermented vegetables at every meal.

A multi-front treatment

When it comes to SIBO, Kristy Regan, owner and nutritionist at Vital Foods Therapeutics, has some advice: “While a diet change might work for one-third of SIBO cases, most times people also need antibiotics and prokinetic after-treatment to remove the overgrowth.”

DeCicco agrees that you can’t ignore what else might be going on, like food moving too slowly through the digestive tract, low stomach acid, or a yeast overgrowth or parasite in the large intestine. “You’re not going to fix yourself by dealing just with SIBO,” she says.

In a study published by the World Journal of Gastroenterology, antibiotics and diet led to a 75 percent reduction in IBS symptoms, while a 2014 retrospective study found herbal remedies may be even more effective than rifaximin, the most prescribed antibiotic treatment for SIBO.

It’s a good idea to work with a professional who can address these other issues and interpret breath test results (SIBO Canada has a list of referring practitioners on its website, sibo.ca). Those results will determine which types of antibiotics (herbal or not) and probiotics could help.

It’s about balance, says DeCicco: “SIBO bacteria are normal bacteria, but you need to figure out how to bring the volume down from eight out of 10 to two out of 10.” There’s no perfect SIBO treatment, she adds.

“It’s important for people to try individual foods and see what works for them,” says Regan.

Comforting recipes for restricted diets

It’s important to still find pleasure in food, especially when so much is off-limits. A restrictive diet can be emotionally challenging for the strongest willed, so here are some comforting recipes that can be adapted to every diet. After all, life’s too short to not enjoy what you eat.

Recipes

Roasted Cauliflower Salad with Toasted Almonds and Ginger-Turmeric Vinaigrette (SCD & GAPS)

Thai Green Curry with Chicken or Chickpeas and Oyster Mushrooms (SCD)

Indian Eggplant and Tomatoes with Fennel and Cumin (Low-FODMAP & SCD & GAPS)

Cream Soda Parfait with Banana, Cantaloupe, and Vanilla Bean (Low-FODMAP & SCD & AIP & GAPS)

How to choose your diet

It’s important to work with a health care practitioner and qualified nutritionist to help choose the diet that best suits your particular nutritional needs.

All the available diets for those with IBS or SIBO (low-FODMAP, AIP, SCD, GAPS) are easier for omnivores, but Quebec naturopath Paola DeCicco says that simply removing disaccharides (chickpeas, sweet potatoes, grains, and most beans except lima beans, black beans, and lentils) might be enough.

This is a tweak on the SIBO Specific Diet by Dr. Allison Siebecker, co-founder and former medical director of the SIBO Center for Digestive Health at National University of Natural Medicine Clinic in Portland, Oregon. But for people who don’t find relief from other diets, Siebecker recommends a combination of low-FODMAPs and SCD, which reduces a broader range of fermentable carbohydrates.

Vegans and vegetarians

The low-FODMAP diet is the least restrictive for vegans. It allows quinoa, soy, most nuts, and small portions of some canned beans. It’s the only diet that allows rice, pea, or soy-based protein powders. But it’s the most restrictive of mushrooms (only oyster and enoki)—flavour-builders for vegetarian stocks and stews— and fruit, allowing only small portions of high-fructose fruits such as mangoes, figs, and cherries.

AIP disallows grains, legumes, nuts, nightshade vegetables (even chili flakes because they come from peppers), and seeds (including spices such as cumin, coriander, and nutmeg).

SCD allows some beans after IBS symptoms subside.

And while GAPS includes fermented foods such as cheese, kefir, and yogurt that are appropriate for non-vegan vegetarians, the diet revolves around meat broth.

IBS and SIBO in Canada

Canada has one of the highest rates of IBS in the world. The disease affects approximately 5 million Canadians, mostly women. According to the Canadian Digestive Health Foundation, it can develop after antibiotic use, new medications, surgery, food poisoning, or a change in diet or hormone levels.

Want to get your kids enthused about healthy eating? Let them help out in the kitchen. Our kid-friendly recipes will turn your children into junior sous chefs.

Cooking is a great way to get kids invested early in healthy eating. With proper supervision, there’s usually a step in any recipe that little hands can handle. And if the sweet or savoury result is delicious, there’s a big incentive to help.

Tips for getting kids involved

• Food fun: Rename foods—Squish Squash Burgers are more exciting than Squash Patties with Beans, Corn and Pickled Cabbage.
• To market, to market: Involve kids in menu planning and shopping. Let them help choose a healthy recipe. Then let them pick the best tomatoes, basil, strawberries or mint.
• Give due praise: With a sincere “Great job!” you’re more likely to have a repeat occurrence.

Recipes

• Squish Squash Burgers / Sweet Maple Carrot and Cabbage Slaw / Quick Homemade Sauce
• Freckled Vanilla Ghost Icy Poles
  
• Mile-High Mission-Style Chicken Burrito / Salsa Fresca / Guacamole
• Pistachio Mousse-Tachios

Safety tips for children helping in the kitchen

Playing with pots and pans

Keep pot handles turned in towards the middle or back of the stove to make them more difficult to reach or knock over.

Hygiene

Wash your hands before starting any recipe, and wash your cutting board and knife immediately after working with raw meat or fish to avoid contamination.

Knife skills

Place your knife on the opposite side of the cutting board from you when not in use. It should be as far from the counter edge as possible—away from small, reaching hands.

Once kids are old enough to use knives, avoid nicks by demonstrating proper technique. Hold the knife in one hand and curl the fingers (including the thumb) of your opposite hand under, holding the food in place on the cutting board. The flat side of the knife should line up with the flat part of your opposite hand between the vertically aligned knuckle and first finger joint. Keep the tip of the knife on the cutting board as you chop.

Lunchtime doesn\’t have to be boring. Use leftovers to make a healthy lunch your kids will love.

The verdict is in: leftovers are the number one choice when it comes to convenience for kids’ lunches, but kids don’t always agree.

“Most parents don’t want to spend a lot of time packing lunches,” says Lauren Jane Heller, a Montreal mom. “That’s why leftovers are great.” They’re even easier to prepare than a sandwich made the night before. Her daughter, April, however, doesn’t always appreciate the convenience factor.

Heller had trouble convincing April that lunches of cold leftover rice and chicken or beans were worth eating. “A lot of kids won’t eat foods—no matter how tasty they are—that look weird or different from what their friends are eating,” she admits. Luckily, April devours the fresh and dried fruits, raw vegetables, and nuts her mom also packs.

Food safety

Another issue is food safety. Parents should heat soups, chili, or other leftovers in the morning and pack them in a Thermos or well-insulated container. Sandwiches containing meat or dairy shouldn’t sit at room temperature for more than two hours—they need an icepack, frozen juice box, or frozen water bottle to keep them cool.

And while most plastic lunch containers currently on the market don’t contain bisphenol-A (BPA) or phthalates, check to make sure. They still need to be transported in an insulated lunchbox. Fortunately, these now come in all shapes and sizes including leak-proof, reusable, and doodle-able paper bags.

“The trick is to make lunches simple and appealing,” says Heller. The tips and recipes here aim to do just that. Make Surprise Sticky Rice Sandwiches at the beginning of the week and grab different flavours each day. Turn hot macaroni for dinner into cold pasta salad for lunch. And save time by using the sunflower butter as a sandwich spread, a dip for vegetables, and for falafels.

Recipes

• Better-than-Boxed Cheesy Macaroni with Cauliflower
• Surprise Sticky Rice Sandwiches
• Falafels with Tahini, Yogurt Sauce, and Sweet Pickled Beets
• Healthy Pizza Rolls with Marinara Dipping Sauce
• Sunflower Butter Sandwich with Honey-Roasted Sweet Potato

Recess snacks

Seasonal produce

Take advantage of early fall fruit and vegetables while they last: sliced cucumbers are a tastier snack in September than January. And as apples and pears hit their prime in fall, let kids pick their favourite types. Why stick to Red Delicious when your child might enjoy discovering one of the more than 7,000 varieties grown in North America? Check out the varieties sold at local farmers’ markets.

How do you like them apples?

Raw, dehydrated apple chips from your local natural foods store (make sure there’s no added sugar) make a welcome change from a daily apple. Or make your own apple or pear chips easily with a dehydrator.

For homemade oven-dried chips, slice fruit into uniformly thin strips and place on a metal rack on top of a baking sheet. Sprinkle with lemon juice and cinnamon and place in oven at the lowest possible temperature and with the door slightly ajar for two hours, or until crispy. You can also bake slices on parchment paper, turning halfway to dry evenly. More than a sweet spice, cinnamon helps fend off blood glucose spikes that come even from natural sugars.

Vegetable chips

Sweet potato, zucchini, and kale chips made the same way have significantly less salt and oil than their baked commercial counterparts. While kale and zucchini can be dehydrated like apples, sweet potato chips should be cooked.

Slice sweet potatoes using a mandoline or knife, toss with 1 tsp (5 mL) extra-virgin olive oil and 1/4 tsp (1 mL) salt, and bake on a metal rack placed on a baking sheet in a 375 F (190 C) oven for 15 to 20 minutes, or until crispy.

Or slow bake them at 300 F (150 C) for 1 1/2 hours. Let cool for three minutes before eating to crisp them further, and cool completely before storing in a bag or container or the chips will re-soften.