The low FODMAP diet can be a challenging diet to navigate solo. As a Monash FODMAP trained dietitian I am excited to provide support with my articles, low FODMAP grocery lists, low FODMAP Facebook groups, and of course one-on-one nutrition counseling.
The low FODMAP diet has been life changing for me after nearly twenty years of battling with IBS. I have learned to thrive on an adapted low FODMAP diet. Teaching the low FODMAP diet and helping my clients feel better is one of the most rewarding aspects of my job. I have so much empathy for those suffering from IBS since I know how challenging it can be, you are not alone.
I love being a dietitian and helping others improve their food habits to feel better, improve IBS symptoms, achieve a healthy weight, and enjoy food without fear and guilt. My nutrition philosophy is to eat more plants. A diet rich in plant based fibers is an essential for growing a diverse and healthy gut garden, maintaining a healthy weight, and improve digestive health. The more we learn about nutrition it keeps coming back to this basic concept. I am always pushing my clients to eat low FODMAP fruits, vegetables, beans, lentils, whole grains, nut, and seeds everyday.
Some fun facts about me…I am a swimmer, runner, Turbo Kick and Barre3 lover, experimental chef in my old kitchen, fermenter, mother and low FODMAPer.
- Vanessa Vargas RDN, LDN is a Registered Dietitian based in Bend, OR. Vanessa earned her Bachelor’s Degree in Dietetics from Indiana University.
- Vanesssa’s first positions after completing her undergraduate degree included a clinical inpatient dietitian at the Community Hospital in Indiana and an outpatient dietitian at the University of Illinois at Chicago where she specialized in both medical and surgical weight loss including the gastric bypass and the lap band.
- Vanessa has spent many years as a Certified Nutrition Support Clinician where she managed both pediatrics and adults who required tube feedings to meet their nutrition needs.
- Vanessa’s current position is an outpatient clinical dietitian at Summit Health Group at Bend Memorial Clinic where she applies her nutrition and food expertise in several nutrition specialty areas including IBS, SIBO, IBD, surgical and medical weight loss, diabetes, and food allergies.
- Vanessa is a member of the Academy of Nutrition and Dietetics, including the Weight Management Practice Group. She is also an active member of the American Society of Metabolic Bariatric Surgery and Weight Regain Prevention Pathway.
Description of Practice
Vanessa currently practices as an outpatient dietitian at Summit Medical Group at Bend Memorial Clinic in Bend, OR. She is able to take insurance for those with nutrition benefits. She is working towards offering virtual nutrition counseling within her private practice at www.myfodmapfriend.com.
Individual Nutrition Counseling – you can reach Vanessa directly.
- Irritable bowel syndrome (IBS)
- Monash FODMAP trained dietitian
- Small intestinal bacterial overgrowth (SIBO)
- Medical weight loss
- Bariatric surgery
- Inflammatory bowel disease (Crohn’s disease and Ulcerative colitis)
- Lactose intolerance
- Tube feeding for adults and pediatrics
Always have a plan for you next two meals. To be successful on the low FODMAP diet you need to practice meal planning. A low FODMAP meal can take a little extra work and recipe adaptations which are less likely to occur if you feel rushed or unprepared.
For example, it is 8am and you just finished breakfast, start thinking about what you will have for both lunch and dinner. Do you need to pack a lunch, will you be at home, or will you be dining out? Do you need to defrost a protein such as chicken or shrimp for dinner? Any last minute grocery ingredients?
Now let’s say you just finished dinner, can you start thinking tomorrow’s breakfast and lunch? One of my favorite breakfast options is overnight oats. To save time you can pack dinner leftovers for lunch tomorrow Planning a week’s worth of meal plan can be daunting for many. My best is advice is to just think of your next two meals.
I love hummus and unfortunately most store bought hummus contains too many high FODMAP ingredients. My favorite recipe is this low FODMAP hummus. Hummus packs a nutritional punch with fiber, protein, and healthy fats all while tasting delicious. My favorite ways to enjoy hummus is as a dip for raw vegetables such as carrots, jicama, bell peppers, and cucumbers. This is also one of my favorite spreads for sandwiches made with either a low FODMAP bread, coconut wrap, or lettuce wrap.