Healthy Christmas Yogurt Bark Recipe

The Tummy Clinic | December 8th, 2022

Delicious and packed full of calcium from the yogurt, you can mix and match as many low FODMAP toppings as you please for added crunch and flavour.

✔️ 4 ingredients
✔️ 4 steps
✔️ 10 min prep time
✔️ 90 min cook time
✔️ Serves 5

Ingredients:

2 cups plain lactose free yogurt 520 g
1/2 cup chopped strawberries 90 g
2 tbs pumpkin seeds 23 g
30g dark chocolate, shaved or grated 30 g

Instructions:

Prepare a baking tray by lining it with baking paper.
Spread the yogurt out with a spoon or spatula evenly into the baking paper until you get the desired thickness that you want your bark. Sprinkle with strawberries, chocolate and pumpkin seeds.
Place in the freezer – this will vary depending on how thick your yogurt base is (may take anywhere between 90 minutes or you may prefer to do it overnight).
Once frozen, chop and break up into different sizes. Store into an airtight container for up to one week.

Hints:

For those who have a sweet tooth, choose a flavoured lactose-free yogurt as the base!

For different toppings, remember that lots of foods that contain FODMAPs can be eaten safely at small serve sizes.

Some other favourite low FODMAP flavour combinations include:

Kiwifruit, shredded coconut and goji berries
Maple granola & strawberries
Peanut butter, maple syrup and dark chocolate

Frequently Asked Questions

What to Eat When You Have IBS with Diarrhea: Tips for Relief

Managing IBS with diarrhea can be challenging, but making the right food choices can help. Here’s what works for many people with IBS:

Low FODMAP diet: This dietary approach helps reduce symptoms like diarrhea, bloating, and stomach pain. It involves removing certain foods and gradually reintroducing them to see which ones trigger your symptoms.
Easy-to-digest foods: Stick with foods like plain rice, cooked carrots, zucchini, and lean proteins (e.g., chicken, fish) to ease digestion.
Avoiding triggers: Steer clear of fatty, spicy, or fried foods, as well as dairy and caffeine. These can worsen symptoms for many people with IBS.

If you’re unsure which foods work for you, consulting with a healthcare provider can help you create a personalized meal plan.

What Causes Bloating, Gas, and Stomach Pain in IBS?

Bloating, gas, and stomach pain are common in IBS. These symptoms often result from:

Gas buildup: Undigested food or fermentation in the intestines can cause gas and bloating.
Gut motility issues: In IBS, food may move too quickly or slowly through the digestive tract, leading to discomfort.
Food sensitivities: Certain foods like high FODMAP foods can cause bloating or pain.

Managing these symptoms typically involves diet modifications, stress management, and finding the foods that work best for your body.

How to Manage IBS-Related Constipation

IBS constipation can be tough, but there are ways to improve bowel movements:

Increase soluble fiber: Foods like oats, bananas, and carrots can help soften stool.
Stay hydrated: Drinking plenty of water helps keep things moving.
Exercise regularly: Physical activity helps stimulate digestion.

If these strategies don’t work, gentle laxatives or stool softeners might be considered, but always under the guidance of a healthcare professional.

What Foods Trigger IBS Symptoms?

Certain foods can make IBS symptoms worse, including:

High FODMAP foods: These include foods like onions, garlic, certain fruits (e.g., apples, watermelon), and dairy.
Fatty foods: Rich, greasy foods often cause discomfort for those with IBS.
Caffeine and alcohol: These can irritate the digestive system and increase symptoms like diarrhea or bloating.

By tracking your food intake and symptoms, you can start to identify which foods are causing flare-ups and work toward a personalized plan.

What Causes Constant Constipation in IBS?

Constant constipation in IBS can be caused by:

Low fiber intake
Dehydration: Not drinking enough water can make stool hard and difficult to pass.
Stress: Emotional stress often affects digestion and can contribute to constipation.

If constipation persists despite lifestyle changes, consider speaking with a healthcare provider for further assessment and potential treatment options.

How to Deal with Severe Bloating in IBS?

Severe bloating can occur when:

Gas is trapped in the intestines due to difficulty digesting certain foods or fermentation.
Slow motility: In IBS, the digestive system may move food too slowly, leading to bloating.

To manage bloating, consider reducing high FODMAP foods and incorporating more digestive-friendly meals. Stress management techniques like yoga or mindfulness can also help reduce bloating by calming the nervous system.

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