Nuts and IBS Flare Up?

Written By Marica Gaspic

Nuts have become a favourite healthy snack as they have so many benefits for our wellbeing.

Nuts are supportive of good gut health and recommended for persons with IBS – packed with high fiber, protein, healthy fats, as well as vitamin E, magnesium, phosphorous, copper, manganese and selenium as well as antioxidant properties. Nuts alsohelp with many health conditions like keeping bad cholesterol low, reducing inflammation

They are also low FODMAP and a great portable versatile snack to have on hand. Keeps us IBS peeps from turning to less healthy alternatives when we have nuts on hand. Lots of good reasons to enjoy nuts.

Did you know that you should WASH your nuts BEFORE you eat them? If you do not wash them, you may see yourself feeling worse than better!

We wash our fruits and vegetables routinely to clean them of contaminants, pesticides. It is a common sense thing we do to ensure we ingest healthy foods.

But nuts or seeds that are bought loose and packaged? Why?

Nuts are exposed to pesticides, dirt, may have fungus or bacteria on them.  If you have IBS and are concerned about a flare up, imagine ingesting pesticides, fungus, bacteria and other contaminants.

BEFORE you start eating these nutritious snacks, wash them. Let them soak in water for 10 minutes, some recommend a mix of vinegar and water for deep cleaning. Then rinse them totally clean.  Drying can be done on a clean tea towel to air dry or in the oven which gives them a bit of a roasted flavour.

Soaking has shown to make nuts more easily digestible as well. Some cultures will soak their nuts overnight.

Protect your gut, keep the IBS flare ups at bay by washing your nuts before you eat!

 #ibs #ibsawareness #guthealthcoach

Marica Gaspic

Living with IBS can quietly take over your life — not just through pain and bloating, but through the constant uncertainty, loss of confidence, and fear of not being able to trust your own body.

I help high-performing women with IBS move from symptom-chasing to true physiological stability — by understanding IBS as what modern gastroenterology defines it to be: a disorder of gut–brain interaction involving the nervous system, microbiome, immune function, and stress physiology.

As a pharmacist and gut health coach — and as someone who has personally lived with IBS — I bring both clinical expertise and lived understanding to the work we do together. My clients don’t just “manage” IBS. They rebuild trust in their body, regain energy and confidence, and create a sustainable system of support that fits their real life.

This is not about restriction or short-term fixes.

It’s about building a body that finally makes sense.

Why Work With Me

Personal Experience

I have lived with IBS and successfully stabilized my own health — giving me deep insight into both the emotional and physiological realities of this condition.

Clinical Expertise

As a pharmacist, I bring evidence-based understanding of human physiology, gut–brain signaling, microbiome science, and medication interactions into every plan I create.

Proven Results

I have guided women through sustainable, personalized recovery frameworks that improve symptoms, restore energy, and dramatically elevate quality of life.

Together, we build a personalized, sustainable gut health strategy that supports your body, your lifestyle, and your long-term wellbeing — so you can live with calm, clarity, and confidence again.

https://www.gutwellnessbymarica.com
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