Digestive Friendly Holiday Meal

A large part of most holidays is sharing a meal with friends and family. These meals most commonly consist of rich ingredients that make us feel heavy, bloated, and uncomfortable afterwards.

Enjoy your classic holiday meal without the uncomfortable aftermath by limiting difficult-to-digest carbohydrates. According to the Digestive Health Institute, limiting the types of carbs that have gut “fermentation potential” will help you avoid painful digestion and constipation.

The holiday favorite ‘Turkey Dinner’ can be rich in difficult-to-digest carbohydrates. Although this meal is not gut-friendly, it does not mean you need to throw out your traditional meal. Check out this adaptation of your traditional ‘Turkey Dinner’ that you can enjoy without the discomfort of difficult digestion.

Holidays are meant to be spent enjoying time with family and friends. Don’t spend your holiday in pain and discomfort due to difficult digestion and constipation. If you are experiencing chronic constipation, consult with one of Regional Gi’s qualified gastroenterologists. Schedule your appointment by visiting

For more information on constipation, digestive health, and other services offered at Regional Gi, please visit

Foods to Avoid Constipation

Battling constipation, or looking to avoid constipation entirely? One thing that can help ease symptoms of constipation or avoid it entirely, is your diet. The key to a healthy diet that will regulate your bowel movements, is fiber.

So how do you implement more fiber into your diet? According to the National Institute of Diabetes and Digestive and Kidney Diseases including fiber-rich foods such as fruits, vegetables, beans, cereals, and wheat breads can help regulate bowel health. Additionally, you can drink water and other fluids, such as fruit and vegetable juices and clear soups, to help the fiber in your diet work better.

A large part of regulating bowel health and stool, is reducing how much food with little or no fiber is included in your diet. Foods that can cause constipation that you want to avoid include cheese, chips, fast food, ice cream, fatty meat, and prepared and processed foods. Eating too much of these can cause blockage, and ultimately constipation.

When implementing a high fiber diet, be sure to add fiber slowly, so that your body gets used to the change. Before implementing a high fiber diet to treat or avoid constipation, talk with your doctor to plan a diet with the right amount of fiber for you. At Regional Gi, our knowledgeable and experienced gastroenterologists are equipped to help all your constipation needs.

For more information on constipation and services offered at Regional Gi, or to schedule an appointment, please contact us.

Signs & Symptoms of Constipation

Constipation can be painful, unpleasant, and unhealthy. No one wants to experience infrequent bowel movements or difficulty passing stool. Know the signs and symptoms of constipation to avoid pain and possibly serious bowel health issues.

Signs and symptoms of constipation include abdominal bloating and distention, infrequent bowel movements, passage of lumpy or hard stool and difficulty evacuating the rectum. If you are experiencing a feeling as though there is a blockage in your rectum that prevents bowel movements, you may be constipated.

Constipation may be considered chronic if you have experienced two or more of these symptoms for the last three months, with no relief. Risks of chronic constipation can lead to serious issues like hemorrhoids, anal fissure, fecal impaction, or rectal prolapse.

Don’t let the discomfort of chronic constipation, or unexplained and persistent changes in your bowel habits, affect your life. Schedule an appointment with a specialist at Regional Gi today. For more information on constipation and services offered at Regional Gi, please visit

Made with Love, Not Gluten

Jennifer, founder of Made with Love Not Gluten bakery in Elizabethtown, is a master of her craft: gluten-free food and sweets. Her business has a loyal following with many customers returning not only for her food but also her advice. She generously took the time to discuss with us how her business started, her favorite customer interactions, and some tips for those newly diagnosed with a gluten allergy.

When were you diagnosed with celiac disease?

“I found out that I had celiacs in 2009 during my first pregnancy. I kept getting really sick and gaining weight and thought it was from my pregnancy. After the pregnancy I was still getting sick. A year after the pregnancy I was still getting 2-3 migraines a week and getting sick to my stomach. That is when they figured out that I had a gluten reaction, which led to the celiac disease. They think I had it before I was pregnant, but the pregnancy intensified the problem due to the stress on my body. It was quite the process.”

How was the transition from regular baking to gluten-free baking?

“I learned to bake from my grandmother. She would bake shoofly pies and saffron buns. Those were some of the best memories I have from growing up. When I became gluten free it was a challenge because it took me a while to find a flour that I really liked to work with. I took a three day intensive course in New York City to learn how to make my own flour. After I learned how to make the flour I liked to work with, it didn’t feel like a huge transition.”

You took a leap of faith starting this business, how did it initially start?

“I decided to stay at home when I had my second son. I decided to do some baking of my own for friends and family which only started with a couple cupcakes here and there. About three months into the baking I was much busier. I worked from the time my husband got home from work until about midnight every night. Soon after, we got our own shop. We were a little slow at first, but once an article came out in the newspaper business picked up instantly. We had to learn how to bake fast, but we learned quickly. Now we are growing out of our current space and signing a lease for a new space in Mount Joy!”

You probably get a lot of stories from your customers. Which ones stand out the most?

“We have a lot of people come in and tell their story but end with: ‘But I’m not better…’ so we help them get through that. One customer in particular came in and told us that they haven’t had a birthday cake in ten years—she started crying because she was so happy that we could make a cake for their birthday!”

What has been your biggest challenge a customer has requested?

“One of the biggest challenges I have is a customer that comes in and is allergic to a lot. She can’t eat  rice, dairy, and soy.She’s mostly able to have quinoa and a few other things. I loved the challenge—my science background allows me to focus on what I can put  together to make something new. I thrive on problem solving.”

How did your classes start?

“We started with our first class last spring and had our second in the fall to focus on the holidays. The last class I taught was ‘gluten free 101.’ Right now we try to do a class every other month but as we transition into the space we would like to start more diverse classes—we just don’t have the facility to do it here. Our new space will have a huge open kitchen which will make the classes much easier to host.”

What advice would you give to people dealing with this problem?

“I always tell customers to not get overwhelmed. Introduce things slowly and don’t worry about making those elaborate dishes you see in cookbooks right off the bat. You can easily substitute gluten-free pasta in your spaghetti and meatballs. Just start small and work your way up to those elaborate dishes. Otherwise, you’ll get overwhelmed.”

Made with Love Not Gluten is currently located at 40 West High Street, Elizabethtown PA until their exciting move to Mount Joy. Their new location is currently under construction so their moving date is to be determined!