There are many books, websites, apps, and more dedicated to helping people banish belly problems. Many of them are awesome and can help you get to the bottom of your issues, figure out what to eat, and more. Others are, well, a load of crap.
I’ve compiled a list to help you get to some of the good stuff as easily as possible. Of course, there are other great resources out there, but this is a selection of some of my favorites that I think might be valuable to you. Here is the official A Teen’s Guide to Gut Health Resource Guide, organized by topic; check it out when you’re craving more information and ideas.
APP
MyGiHealth
This cool (and free!) app, developed by experts in the field of digestive diseases and nutrition, uses research-based questionnaires to monitor symptoms and create a GI-focused health history that you can bring to your doctor. Why not skip this step and just go straight to your MD? Well, it can be pretty nerve-racking to tell a near stranger about all of your belly woes. It may, in fact, be easier to talk to your smartphone; according to a study published in the American Journal of Gastroenterology, the history compiled by MyGiHealth was more complete and useful than that written by a doctor. Of course, bringing this information to your doctor is the next crucial step. But kicking off the process by tracking your symptoms with MyGiHealth is a smart start.
Making Sense of IBS: A Physician Answers Your Questions About Irritable Bowel Syndrome by Brian E. Lacy (Johns Hopkins University Press, 2013)
Written by a doctor and associate professor of medicine at Dartmouth Medical School who specializes in functional gut disorders, this book is a detailed yet readable text about all things IBS. Imagine you spend a long weekend with your gastroenterologist so she can explain the finer points of this disease rather than the fifteen minutes you have in reality. If your GI doc mentions something that you don’t understand (LFTs? TCAs?), quick!—make a note (even text it to yourself) and find a thorough explanation in Lacy’s book when you get home.
WEBSITES
International Foundation for Functional Gastrointestinal Disorders
This nonprofit organization is “dedicated to informing, assisting, and supporting people affected by gastrointestinal disorders.” Its website is packed with information about irritable bowel syndrome, from getting diagnosed to symptoms not to ignore and what to do when your IBS gets in the way of sleep. A must-visit if you have or think you have IBS.
Crohn’s & Colitis Foundation of America
This nonprofit is dedicated to finding a cure for Crohn’s disease and ulcerative colitis and to improving the quality of life for those diagnosed with the diseases. In addition to information about how to manage IBD, you’ll find details about medications you might go on, up-to-the-minute research, and locating a doctor. Another great find on the site: information about fund-raising events like walks, indoor cycling, and half marathon training. Participating (whether as an athlete or a volunteer) can help you feel empowered by taking steps against your disease rather than allowing it to let you feel like a victim.
Just Like Me! Teens with IBD
Managed by the Crohn’s & Colitis Foundation of America, this site is written specifically for teenagers who have been diagnosed with inflammatory bowel diseases. My favorite part of this site is the Young Adults Discussion Forum, a message board where you can post questions and concerns—and offer your support—to other young people with IBD.
CCFA Campus Connection
Run by the Crohn’s & Colitis Foundation of America, this site is devoted to college students and gives pointers on how to prepare for university life, lets you know what you need to think about health care–wise, and even has a scholarship you can apply for (if you’ve been diagnosed with Crohn’s or colitis, that is). There’s also a directory to help you connect with other students with IBD at your school.
BLOG
Low FODMAP Diet for Irritable Bowel Syndrome
This blog, brought to you by the research team at Monash University that created the low-FODMAP plan, answers questions people have about following the diet, provides recipes, offers information on newly tested foods, and more.
APP
The Monash University Low FODMAP Diet
Possibly the most valuable tool in your low-FODMAP journey and available for iPhone and Android, this app puts a comprehensive food database in your pocket. Look up any of the hundreds—if not thousands—of foods that have been tested by Monash, and the app will tell you if it’s a green light (approved), amber (usually OK in very small amounts), or red (avoid). It also features a manual to help guide you through the low-FODMAP diet.
BOOKS
The Complete Low-FODMAP Diet: A Revolutionary Plan for Managing IBS and Other Digestive Disorders by Sue Shepherd and Peter Gibson (The Experiment Publishing, 2013)
Written by the researchers who first developed the low-FODMAP plan, this book is a straightforward guide to the diet along with more than eighty recipes. A no-nonsense read to recommend to your parent or any other adult who wants to understand why you’re suddenly being such a picky eater.
WEBSITE/BLOG
The Well Balanced FODMAPer
Boston-based registered dietitian nutritionist Kate Scarlata went straight to the source—Melbourne, Australia—to learn about the low-FODMAP plan from the very people who pioneered it. She has since helped popularize the low-FODMAP plan in the United States. Her website and blog are full of easy-to-digest (pun intended) information, and the resources she provides (readable lists of high- and low-FODMAP foods and a directory of low-FODMAP-focused registered dietitian nutritionists in the United States and Canada) can make every low-FODMAPer’s life easier.
IBS-Free at Last!
Maine-based Patsy Catsos has published three books on the low-FODMAP diet and cooking low-FODMAP recipes, based on her ten years of experience learning about and helping people follow the plan (not to mention a trip to the Monash University mothership). Patsy’s a wealth of information herself, and like Kate Scarlata (see previous entry) she also has a directory of FODMAP-literate registered dietitian nutritionists so you can find someone to work with in your area.
WEBSITES
Academy of Nutrition and Dietetics
This is the official website of the professional organization that represents the registered dietitian nutritionist profession in the United States. You’ll find articles on hot topics in nutrition, how to eat for various health conditions, cooking tips, and more. Use the Find an Expert feature to locate a registered dietitian nutritionist in your area (be sure to ask if he is comfortable with the low-FODMAP plan—or any other diet you’re interested in experimenting with).
MyPlate
Produced by the US Department of Agriculture (USDA), this site provides practical and useful tools for helping you implement MyPlate, the teaching tool used to help you build a healthier, more balanced meal (see What Am I Supposed To Eat, Again?). You’ll also find a BMI calculator, a SuperTracker to help you record and analyze your diet, useful articles, and more.
MedLine Plus
The National Institutes of Health’s website for consumers features reliable information about diseases, conditions, and wellness and is produced by the National Library of Medicine.
TeensHealth
The teen section of this youth-focused web project from the Nemours Foundation, a nonprofit devoted to children’s health, provides young people with honest and accurate information so they can make educated decisions. Topics include food and fitness, diseases and conditions, sexual health, and mental health.
The Wellie Project
Run by registered dietitian nutritionist and wellness coach Nancy Sidnam, this website’s mission is all about “empowering girls to take charge of their health and commit to a life of wellness.” The positive self-talk and empowerment woven throughout are exactly what you need when your body hasn’t exactly been a good friend to you—but you know you need to show it some love in order to heal. As the website says: “We only get one body, and it needs to last us a lifetime … you want to live your best life possible.”
Foodie on Campus
This site bills itself as “the college student’s guide to life as a foodie, served with a scoop of nutrition, fitness, and health on the side.” It’s an excellent resource for college students who are putting some thought into the food they’re eating—special diet or not. Foodie on Campus was created and is run by registered dietitian nutritionist Faye Berger Mitchell, who oversees a team of student interns who create content and more. The site is relatable and fun, yet authoritative. Posts are always vetted for accuracy, so you can have complete confidence that you won’t be reading about why you should jump on board with the latest “it” diet—thank goodness.
National Eating Disorders Association
NEDA’s mission is to “support individuals and families affected by eating disorders, and serve as a catalyst for prevention, cures, and access to quality care.” As you know, there are some links between gut disorders and eating disorders, and undertaking a restrictive diet like the low-FODMAP plan may set the stage for glamorizing limits around food. There’s nothing good about eating disorders (of course)—if you think you may be exhibiting disordered eating behavior, this website is a great place to visit to find out what’s normal and what’s not; it can also help you find help and support.
National Suicide Prevention Lifeline
Suicidal thoughts need to be taken seriously. If you’re having them, or know someone who is, get help immediately. You can call this organization’s 24/7 helpline at 800-273-8255. The website will tell you more about what to expect when you dial the number; it also features valuable information on what to do if someone you care about is in a crisis or exhibiting warning signs.
MISCELLANEOUS
FODY Food Co.
This US-based company features low-FODMAP foods that have been tested and certified by Monash University in Australia. Products include garlic-infused and onion-infused olive oils, tomato sauce, barbecue sauce, and salsa—delicious flavors that can be near-impossible to come by when you’re on a low-FODMAP plan. The company also sells Nicer Foods–branded snack bars. All items are available for ordering online only; the brand currently ships only within the US but is in the process of expanding deliveries to the UK, Canada, and more.
FODMAPPED for You
First, the good news: This line of pasta sauces, soups, stocks, and simmer sauces (like green curry and butter chicken—yum!) was created by Sue Shepherd, PhD, an expert on the low-FODMAP plan. So you can rest assured that these flavorful foods are free of onions, garlic, and any other common high-FODMAP ingredients. And now the bad: It’s available only in Australia at the time this book was published. We’ve heard rumors, however, that they might be saying “g’day” to stores on our side of the globe before you know it. Check their website and Facebook page for updates on US distribution.
Rao’s Specialty Foods
Yum, yum, and yum. Rao’s tomato-based sauces are known for being some of the best around, and their Sensitive sauce formulation, onion-free and garlic-free, is no exception. You can buy it by the case on the Rao’s website, which sounds a little crazy until you’ve tried living without marinara sauce (which you’ll have to do if you can’t tolerate onions or garlic, because those ingredients are a given in most any jarred sauce).
At around $8 per jar it’s not cheap, but it can be a real—and delizioso—lifesaver.