Bites: February 2025 - Matters of the Heart  

Welcome to the reimagined Bites newsletter by ModifyHealth. Join us each month as we deliver helpful, practical advice to help you on your health and wellness journey. Every topic will come with tips and resources to set you up for lasting success.

IBS-Friendly Valentine’s Day Ideas

Are flower petals in the toilet bowl going a bit too far? Making Valentine’s Day romantic and IBS-friendly may seem difficult but, fortunately, there are classier and more thoughtful gift ideas that are sure to make your Valentine smile.

1. Give the Gift of Stress Relief 💆
   Stress can be a major IBS trigger, consider gifts that encourage relaxation—like a massage, a guided meditation subscription, or a fun activity to enjoy together, like a nature walk or yoga class. If meal planning has become stressful, a ModifyHealth Gift Card makes eating Low FODMAP simple, delicious and worry free so you can focus on spending quality time with your Valentine. 
   
   
2. Create a Comfort Kit 🛁
   Sometimes, the best gift is relaxation. Put together a self-care package with items like a heating pad for bloating relief, a journal for stress management, and some scented candles or essential oils like lavender for a calming atmosphere.
   
   
3. Plan a Thoughtful, IBS-Friendly Meal 🍽️
   Whether dining in or out, a little extra care goes a long way. Cook a low-FODMAP meal at home, or research restaurants with gut-friendly options. Bonus points for adding a personal touch—think candlelight or a handwritten menu! Need a little more inspiration? Check out our low FODMAP recipes

From the Heart: Celebrate Love & Heart Health This February

Valentine’s Day is not the only heart-related event in February. It is also American Heart Month! The American Heart Association says: Eat Smart for your heart and we agree! What do heart-smart meals look like?

• Build your plate around plant foods like fruits, vegetables, grains, beans, nuts and seeds.
• Choose lean proteins (like chicken, turkey, fish, seafood, or tofu) and low-fat milk products. 
• Extra-virgin olive oil should be your primary fat. Fats from salmon, avocados and nuts are heart-healthy too.
• Limit added sugars and salty foods. Instead season your food with herbs, spices, vinegars, and lemon or lime juice. 
• Water should be your primary beverage. Unsweetened beverages like coffee and tea are OK in moderation. Limit alcohol.
• Serving sizes should promote a healthy body weight.

These choices are inherent parts of Mediterranean diets and DASH diets, which is why they are often recommended as the most heart-healthy ways to eat. It takes more active thought when you eat a GI-oriented specialty diet like a low FODMAP diet, because there are no built-in restrictions on things like salt, dairy fats, and fatty meats. But a low-FODMAP diet is no excuse to let your heart health go downhill. Trust us, plenty of heart-healthy foods are available on low-FODMAP diets too, and you can exercise your power to choose them. If you’re looking for a simpler way to stay on track, ModifyHealth offers fully-prepared, Heart-Friendly meals which have been developed based on the nutritional guidelines of the American Heart Association.

Explore Heart-Friendly Meals