By Janet Vargas - Independent Natural Health Researcher 30+ Yrs
Have you heard of IBS, Irritable Bowel Syndrome? It is a somewhat troubling Disorder where your Digestive System is experiencing an Upheaval (disturbance in no small way) pretty much on a daily basis. STRESS is known to Flair Up distressing Symptoms of Cramping and Bloating; Gas and Flatulence, pronounced Stomach Gurgalling; accompanied with Bouts of Constipation and Diarrhoea. And even Irritability, due to ongoing discomfort which is stressful within itself. You can understand the Toll this would have on one’s Nervous System? And this Disorder has progressively getting more Common in Recent Years affecting more people.
Low FODMAP Diet - Healthier Lists
FODMAPs are any of a group of carbohydrates whose presence in the diet is thought to contribute to the symptoms of IBS. The term is used mainly with reference to a diet that is low in these compounds (which are mainly carbohydrates).
FODMAPs stands for fermentable oligosaccharides, disaccharides,
monosaccharides and polyols.
These are all Types of Carbohydrates that are Poorly Absorbed in the Small Intestine. As a result, they travel to the Large Intestine mostly Intact, where they’re Fermented by Gut Bacteria. Not a good fermentation.
The process of fermentation releases hydrogen, carbon dioxide and methane gases, which cause uncomfortable digestive symptoms in people who don’t tolerate FODMAPs well.
Foods High in FODMAPs include Foods like barley, yogurt, apples, apricots, pears, and cauliflower.
There are a lot of Charts for Low FODMAPS on the Internet. What concerns me after Years of Natural Health Research is some Really Unhealthy Foods Dietitians often Leave In that can over time Cause Other Health Problems for you and we don't want that do we?
So I've worked out Healthier FODMAP Diet Guidelines based on what Dietitians and Nutritionists give You - OK? I've also given you Explanations for some Items in their High FODMAP Items and some Helpful INFO on some of their Low FODMAP Items. Shall we Go?
Fruits
You can still enjoy lots of fruits on a low FODMAP diet, as long as you avoid ones that are high in oligosaccharides, fructose and polyols.
YES | Low FODMAP Fruits to Enjoy:
- Blueberries
- Lemons
- Limes
- Mandarins
- Oranges
- Passion fruit
- Raspberries
- Strawberries
CAREFUL | Fruits to Limit on a Low FODMAP Diet:
- Bananas (firm/green only, 1 medium)
- Cantaloupe/Rockmelon (½ cup)
- Coconut (Desiccated, ½ cup)
- Honeydew Melon (½ cup)
- Kiwi fruit (2 small)
- Pineapple (1 cup)
- Avocado (very small quantities only)
- Grapes
NO | High FODMAP Fruits to Avoid:
- Apples
- Apricots
- Ripe Bananas
- Blackberries
- Cherries
- Grapefruit
- Mango
- Nectarines
- Peaches
- Pears
- Plums
- Raisins and Sultanas
- Watermelon
Vegetables
Great news for veggie lovers: Your low FODMAP food list includes lots of different vegetables!
YES | Low FODMAP Vegetables to Enjoy:
- Alfalfa Sprouts
- Bean Sprouts
- Rocket (Arugula) – Very Bitter)
- Asian Greens and Collard Greens
- Green Beans - go for them, feel free!
- Capsicum (Bell Peppers)
- Cabbage (Green, Red, Chinese)
- Carrots (Preferably Juiced or Steamed or in Stirfry Etc)
- Chard (Silverbeet)
- Chili (Red or Green)
- Cucumbers (Green, Burpless, Apple, Lebanese)
- Eggplant (Aubergine) the Bonita is a Good Variety to Grow. Very Popular!
- Endive (Very Bitter) you need an acquired taste for it!
- Fennel (Bulb and Leaves) Invasive in the Garden - Multiplies. Permanent!
- Ginger and Galangal - you can Grow in Pots if you like. It's really great!
- Kale (Don't Eat Kale if you have/had Thyroid Issues)
- Lettuce (all types – Iceberg, Cos & Oak)
- Canned mushrooms
- Shimeji mushrooms
- Oyster mushrooms
- Okra
- Potato (Peeled)
- Pumpkin/Squash (Queensland Blue, Jap, Butternut)
- Radish
- Spring Onion/ Scallion (green parts only)
- Seaweed/Nori
- Spinach (Baby, English, Perpetual)
- Tomatoes (Red, Yellow, Green)
- Turnip
- Swede (Rutabaga)
- Water chestnut
- Yam
- Zucchini (Courgette)
CAREFUL | Vegetables to Limit on a Low FODMAP Diet:
- Beetroot (½ cup)
- Broccoli
- Brussels sprouts (2 large or 4 small sprouts)
- Sweetcorn Non-GMO (½ cob)
- Olives Green, Black, Kalamata (15 small)
- Sweet potato (½ potato)
- Butternut squash (½ cup)
- Snow Peas (5 pods)
- Spaghetti Squash (1 cup)
NO | High FODMAP Vegetables to Avoid:
- Asparagus
- Artichoke
- Cauliflower
- Celery
- Garlic
- Leek (white parts; green portions are okay!)
- Onions
- Portobello Mushrooms
- Button Mushrooms
- Shiitake Mushrooms
- Peas
- Scallions/Spring Onions
- (white parts; green portions are okay!)
Grains, Flours and Other Ingredients
YES | Low FODMAP Cereals, Grains, Flours and Other Ingredients
- Amaranth (Invasive when grown - that's just a Tip against Endless Weeding)
- Agar Agar – is a common Vegan Alternative to Gelatin and can be used in various recipes. As with all products during the Low FODMAP Diet, it is important to be mindful of serving sizes to avoid triggering symptoms.
- Arrowroot – is frequently approved Nutritionists as a Versatile ingredient. It can be used to thicken acidic foods like Low FODMAP Fruit Sauces, and it's a Good Alternative to Other Thickeners.
- Gluten-Free Bread (Careful with Nasty Nbs – Chemicals)
- True Sourdough Bread (Not Yeast is Generally Better for Everyone's Health)
- Buckwheat Flour – often used by people on the GF Gluten Free Diet for Pancakes etc.
- Fonio - An Ancient Grain/Seed, Safe and Very Nutritious. Has 9 Essential Aminos (building blocks of Protein) Well Tolerated and Healthy GF Gluten Free. Not all Gluten Free Foods are Healthy! Info HERE
- Gluten-Free Cereal (No Honey or Dried Fruit)
- Corn flakes - Not Everyday/Occasionally (Has Negligible Nutrients & Synthetic Vitamins)
- (Organic Rolled Oats are Better for you ½ a cup serve – Not Devitalised)
- Corn/Maize flour - is the entire corn kernel milled into flour. When maize flour is very coarse, it is called polenta; when it is finely ground, it’s called flour. Maize flour is low FODMAP and safe in 2/3 cup (100g or 3.53oz) serves.
- Corn tortillas (Watch for Nasty Nbs – Chemicals)
- Muesli (No Fruit and Very Low Sugar Content)
- Wheatgrass powder
- Spirulina
- Tapioca flour
- Teff
So which grains are low in FODMAPs? The following is a list of whole grain foods that Monash has tested and found to be Low FODMAP at either a Full or Half Serve:
- Buckwheat - is low FODMAP at 2/3 cup (100g or 3.53oz) serves.
- Millet - Millet is naturally gluten free and low FODMAP at 2/3 cup (100g or 3.53oz) serves.
- Quinoa - is low FODMAP and is made from ground quinoa seeds. It is low FODMAP at 2/3 cup (100g or 3.53oz) serves. Use as a Flour or Cooked for 10 Minutes like Porridge or include in a Goulash. People with IBS should not have Raw Buckwheat because of it's Texture before it is Cooked.
- Brown Rice (Basmati or Jasmin, Medium Grain, NOT Long Grain) Grown in California NOT Southern States (they have high Arsenic content) Sunrise is Good.
- Sorgham - Sorghum is an ancient cereal grain that originates from Africa and is commonly used in gluten-free flour mixtures. Sorghum is low FODMAP at 2/3 cup (100g or 3.53oz) serves.
CAREFUL | Cereals, Grains, Flours and Other Ingredients to Limit on a Low FODMAP Diet:
- Cacao Powder (2 teaspoons / 4.5 grams)
- Organic Oats (½ cup) Rolled Oats or Steel Cut, Not Quick Oats because they are Devitalised – no nutrients – and often Sugar laden.
- Organic spelt flour - Organic spelt flour, white spelt flour and wholemeal spelt flour are all high-FODMAP flours. Remember that 2 slices of spelt sourdough bread is low FODMAP, as is 1/2 Cup Cooked Spelt Pasta, so Small Amounts of Spelt may be Well Tolerated.
- Tigernuts - recently tested and Low in FODMAPs if limited to a Small Handful or 300ml for Tiger Nut Milk. They are actually a Tuberous Vegetable and an excellent source of Prebiotic Resistant Starch.
NO| High FODMAP Cereals, Grains, Flours and Other Ingredients to Avoid:
- Amaranth flour - Even though amaranth flour is gluten free, it is still high FODMAP. Amaranth flour is produced by finely grinding the seeds of the amaranth plant.
- Barley - good for some people but not on FODMAP.
- Chickpeas -also called garbanzo. Even though they are beneficial for most people, it is a Legume like Dried Peas and Beans.
- Khorasan - also called Kamut is High FODMAP
- Einkorn - is one of the oldest varieties of wheat that dates way back. It was one of the first grains to be cultivated. Einkorn grain or flour is high FODMAP and contains Gluten.
- Lupin - Although lupin flour is gluten free, it is high FODMAP. Related to the Legume Family.
- Rye - is Not gluten-free. It contains Secalin, a type of gluten protein. There are three grains that cannot be eaten on a gluten-free diet: wheat, barley and rye. Info HERE
- Besan Flour also called Chickpea Flour - it is one of the Legume Family.
- Cereal, Muesli or Granola with Wheat, Honey or Dried Fruit. Be sure it doesn't have high Sugar content. Most Cereals by Manufacturers are Cheapskates. They us a lot of Sugar and the "Natural Flavor" they use can have up to 100 Chemicals (the Food Laws are lame) same for the Synthetic Colours they use that are Harmful to Children's Health. It's Criminal.
- Coconut Flour - until coconut flour is tested for FODMAP content, to approach it with caution.
- Rye Flour - on the Avoid List 2 Items down.
- Soy Flour (Soy is actually Bad for Our Health anyway – Latest Research Reveals)
- Breadcrumbs OR Batter - on Fish and Schnitzels or Rissoles Etc.
- Wheat flour - is Not Recommended because the Gluten Content is Very High. Everyone should Go easy with Modern Wheat anyway and should really Avoid it)
- Avoid: Grains like Rye, Wheat Barley. Avoid ingredients such as Bulgur, Couscous, Durum (commonly found in Quality Pastas and Semolina. And Avoid Cereals, Breads, and Pastas made from these Grains. Avoid Chickpea, Lentil, and Pea Flours. Info HERE
- All Foods made with High FODMAP Flours (cakes, cookies, biscuits, breads, muffins, etc.)
Pasta, Rice, and Noodles
There is no need to give up noodles and rice on a low FODMAP diet, as there are quite a few safe options!
YES | Low FODMAP Pasta, Rice and Noodles to Enjoy:
- Konjac Noodles
- Gluten-Free Pasta
- Polenta (Corn Meal) Non-GMO
- Quinoa (Make Sure to Soak and Rinse Well)
- Rice (all types except Rice Pilaf)
- Rice Noodles
NO | High FODMAP Pasta, Rice and Noodles to Avoid:
- Couscous
- Gnocchi
- Pasta - Sorry!
- Egg Noodles
- Udon Noodles
- Ramen Noodles
- Wheat Noodles
- Semolina Noodles
- Flavored, packaged rice, quinoa, pasta, and noodles with High FODMAP Ingredients
Fats Dairy and Dairy Alternatives
Okay to eat: Lactose-Free Dairy Milks. Rice Milk and Almond Milk are okay. So are Lactose-Free Yogurts, Kefirs, Ice-creams, and Sorbet from Low-FODMAP Fruits. (These are often labeled "Lactose-Free.") You can have small amounts (2 Tbsp) of Cream, Cottage Cheese or Ricotta Cheese. Hard Cheeses like Cheddar, Colby, Parmesan, and Swiss are okay. So are small amounts (1 oz) of aged or ripened cheeses like Brie and Feta Cheese. Drakes sell Greek, Danish and Bulgarian Feta Cheese - they taste Superb!
Avoid: Milk, including Cow, Goat, and Sheep Milk in the main - always go for Lactose Free Milk and have in moderation.. Avoid Condensed or Evaporated Milks and Buttermilk, Custard, Cream, Sour Cream, Yogurt, and Ice-Cream. Definitely Avoid soy milk! (Check sauces for dairy ingredients.)
Lactose is a naturally occurring sugar that’s found in milk and dairy products.
About 65% of humans can’t properly digest it and need to avoid lactose altogether.
YES | Low FODMAP Dairy and Dairy Alternatives to Enjoy:
- Cheese (all firm varieties)
- Cottage Cheese
- Ricotta Cheese
- Lactose-Free Yogurt (Plain)
- Lactose-Free Milk
- Almond Milk
- Quinoa Milk
Rolled oats are low in FODMAPs at ½ a cup serve and a suitable food option. Try cooking with lactose-free milk to make porridge.
NO | High FODMAP Dairy and Dairy Alternatives to Avoid:
- Cream Cheese
- Cow’s Milk
- Goat’s Milk
- Organic Oat Milk
- Sheep’s Milk
Protein - Specifications
Okay to eat: Most Meats (Lean), Fish, and Free-Range Eggs without High-FODMAP Sauces. You can have Small Amounts of Almonds or Hazelnuts (10 Nuts). Macadamia Nuts, Peanuts, Pecans, Pine Nuts, and Walnuts are also okay. You can also eat Chia Seeds (soak well first) and Pumpkin Seeds, Tofu, and Tempeh.
Avoid: Beans, Chickpeas, Lentils, and Soybeans. Avoid Pistachio and Cashew Nuts. Avoid Fatty or Fried Meats. And many Sausages have High-FODMAP Ingredients.
Meat, Eggs and Legumes:
Aside from sausages and processed meats, most animal proteins are naturally low in FODMAPs.
Vegetarians have lots of options as well, but should watch out for certain soy proteins and beans.
YES | Low FODMAP Meat, Eggs, Legumes:
- Beef (Lean)
- Lamb (Lean)
- Chicken
- Turkey
- Fish – Wild Salmon is great, Cod and Trout Etc (Not Prawn, Shrimp or Shell Fish – they feed from the Toxic Ocean Floor!)
- Free Range Eggs (They are much Healthier for You)
- Lentils, canned and rinsed – Better to buy Dried Lentils (they don’t take long to Cook and they’re Healthier)
- Bean Sprouts (Use Quickly when Crisp and Fresh – Don’t Keep too long!)
NO |High FODMAP Meat, Eggs, Legumes and Soy Proteins to Avoid:
- Most Sausages (Very Unhealthy Content for Anyone anyway)
- Processed meats and Deli Meats (Very Unhealthy – Nitrates and Preservatives Used)
- Baked beans
- Black beans
- Cannellini beans
- Mixed beans
- Tofu (silken)
- Soybeans (Very Bad for Our Health anyway – Latest Research)
- Chickpeas (very small amounts of canned, rinsed chickpeas may be tolerated)
Nuts, Seeds and Butters
With a couple of exceptions, nuts and seeds are Low FODMAP Foods.
Dairy Butters or 100% Nut Butters are fine if they don’t contain Canola or Veggie Oils - Sunflower, Safflower, Soy, Corn, Grapeseed or Rice Bran Oils or High FODMAP Ingredients.
Can we have Dairy Butter? Yes, it is Low FODMAP. It contains only trace amounts of Lactose (less than 1g per 100g) and can be Enjoyed freely on a Low FODMAP Diet. Ghee is Good - especially Grass-Fed Ghee. Plus it's suitable for Omelettes and Fritters and can take High Heat for a Stirfry. You can also make a good Roast Beef and or Roast Veggies with Ghee and Fabulous Roast Potatoes. Apply with a basting brush and minimise the amount used.
YES | Low FODMAP Nuts and Seeds to Enjoy:
- Almonds
- Brazil nuts
- Hazelnuts
- Macadamia nuts
- Peanuts
- Pine nuts
- Pecans
- Walnuts
- Chia seeds
- Flaxseeds
- Poppy seeds
NO | High FODMAP Nuts and Seeds to Avoid:
- Cashews
- Pistachios
Sweeteners or Other Ingredients
Sweeteners, sauces and condiments can be tricky on a low FODMAP diet.
It’s best to eat these foods in small amounts or avoid them altogether if you don’t have access to an Ingredients List.
Also, remember that garlic and onions are high FODMAP foods. While butter and oil are naturally low in FODMAPs, infused varieties may not be.
YES | Low FODMAP Sweeteners, Sauces and Condiments:
- Butter (Grass-Fed if possible)
- Pure Maple Syrup in Glass Bottle
- (Even Good for those on a Diabetic or Low Salicylate Diet)
- Golden syrup
- Mayonnaise (Avoid those with Seed Oils including Canola – Actually Toxic)
- Miso paste
- Mustard
- Peanut butter (Natural – No Seed Oils including Canola Added or Salt and Sugar!)
- Vanilla essence
- Apple cider vinegar
- Malt vinegar
NO | High FODMAP Sweeteners, Sauces and Condiments to Avoid:
- Agave (Actually Unhealthy due to Excess Fructose Level and Manufacture)
- Maltitol or Mannitol or Sorbitol or Isomalt (Alcohol Sugars actually are Not good for us as was Claimed)
- Xylitol (Latest Research reveals it’s not Healthy anyway and is often Synthetic)
- No Allulose or Monk Fruit or Stevia (They have Proven to be Bad for Us – Latest Research Reveals)
- High Fructose Corn Syrup (HFCS) Really Bad for Our Health and Stacks on Weight!
- Honey (Raw Honey is Usually Good but Not on Low FodMap or Low Salicylate Diets)
- Jam and Fruit Spreads (real Strawberry 100% Spread and Marmalade 100% Spread are okay!)
- Positively No Aspartame, Splenda, Neotame, Saccharine Etc (Manufacturers are deliberately changing Names for Proven Offenders to Our Health!)
- Curry Paste (The Spices Used are Too Strong for Low FodMap OR Low Salicylate Diets, sorry!)
- Gravy Mix (Really Not a Good Thing plus the Caramel Color they use is actually Toxic)
- Hummus (Chickpea Dip – it’s often adulterated with Canola and Preservatives anyway!)
- Tzatziki (Yogurt & Cucumber Dip - it’s often adulterated with Canola and Preservatives anyway!)
- Inulin (Including Sunchoke/Jerusalem Artichoke – Very Expensive AND Very Invasive when Grown)
- Pasta sauces (Often have Nasty Seed Oils and Several Chemical Nbs anyway – Often Sugar laden)
Cereals, Grains, Flour and Other Ingredients
Many grains and grain-based products are High in Oligosaccharides and should be Avoided on a Low FODMAP Diet.
Be sure to watch for High FODMAP Ingredients in Cereals, Bakery Items, Granolas and other Grain Products - even those made with Low FODMAP Flours. They are Honey, Agave Nectar, HFCS (High Fructose Corn Syrup), Dried Fruit and Sweeteners are Common Offenders.
.........................................................................
How does it work?
At first, you won't eat any high-FODMAP foods for a few weeks.
It can be helpful to work with a dietitian who is trained in the low-FODMAP diet when you try this diet. They can help you find recipes and FODMAP food lists to use while you are on the diet.
After 2 to 6 weeks, you will start to try high-FODMAP foods again. You will add those foods back to your diet, one at a time. Your doctor or dietitian will probably have you wait a few days before you add each new food.
Keep a food diary. You can write down the foods you try and note how they make you feel.
After a few weeks, you may have a better idea of what foods you should avoid and what foods you can eat without triggering IBS symptoms.
Are There Any Risks?
There is some risk of not getting all of the vitamins and nutrients you need on the low-FODMAP diet. These include:
Folate...Thiamine...Vitamin B6...Calcium...Vitamin D3...
Please remember that Calcium needs to be balanced with Magnesium.
Your dietitian or doctor can help you find other sources of these if needed.
This diet may limit your Fiber intake. If you need more Fiber, ask your Practitioner or Dietitian about low-FODMAP Fiber Sources. Info HERE
The Purpose and Practice of This Diet
You should follow the Strict Elimination Phase of a Low-FODMAP Diet for 2 to 6 weeks to Manage Symptoms, not long-term. After this Initial Phase, this Diet moves into a Reintroduction Stage to Identify Your Personal “Trigger Foods” as the Strict Elimination Phase can Negatively Impact your Gut Microbiome if you Stay at that Level, SAY OVER 12-15 Months as it isn't Nutritionally Complete for the Long Run. OK?The Overall Process is a Three-Step Plan that should preferably be guided by a Dietitian or Nutritionist, Naturopath or Functional Food Therapist.
Let me say that again: the Low FODMAP Diet is a Temporary Process with Distinct Phases and is not meant to be a Long-Term diet. The entire process typically lasts Several Months, while the Initial Strict Elimination Phase should only be followed for 2 to 6 weeks.
The Three Phase FODMAP Diet Goes Like This:
- Elimination Phase One: For 2 to 6 weeks, you strictly reduce or eliminate all high FODMAP foods to see if your symptoms (like bloating, gas, or abdominal pain) improve. If your symptoms haven't Improved after 6 weeks, staying on the diet longer is Unlikely to Help and you should Consult a Dietitian or Naturopath to Explore Other Options.
- Reintroduction Phase Two (or Challenge): This phase typically lasts 6 to 12 weeks. You Systematically Reintroduce One FODMAP Group at a time to Identify which Specific Types and Quantities Trigger your Symptoms. This is best done under the guidance of a Practitioner to Ensure the process is done Correctly and Safely.
- Personalization Phase Three (or Maintenance): Once you've identified your triggers, you move into a Long-Term (Several Months) Personalized Eating Plan. This involves including All the FODMAPs you can Tolerate Well and Only Limiting those that Cause Symptoms.
Staying on a Strict Low FODMAP Diet Long-Term is not recommended because it can Lead to Nutritional Deficiencies and may Negatively Impact your Gut Microbiome (healthy gut bacteria). The Goal is to Eat the most Varied Diet You Can while Maintaining Good Symptom Control.
Try Your Best To keep Stress Levels Low:
A few ways I know how to Manage Stress is firstly to get Adequate Sleep; let yourself Enjoy some Sunshine Each Day, the Medical System tries to keep us away from because truth be told, it is a "Sickness Industry".......that's right, they don't profit so much if we don't find the need to fill up their Waiting Rooms, do they? Natural Health Practitioners and Independent Researchers (Not Paid to Lie) are in the habit of Catching them out. There are even some Practitioners who Leave that Profession and Call them Out:)
Consider taking up Short Walks as a Natural Exercise, that will Help with Stress; Keep away from Offending High FODMAP Foods; Try not to Ruminate/Dwell On things or people - most people do and it is Not Conducive to Good Health. Especially IBS; Try not to get into Conflict like Arguments - it benefits neither participant; Appreciate we ALL have differences of Opinion and Sets of Feelings - we don't have to accommodate theirs AND they don't have to accommodate ours - Agree to Differ...Change the Subject...or quietly walk away and do something better. You can even offer to see each-other's point of View; Make sure you have a Hobby or Interest of some kind that keeps your Mind and Feelings Pleasantly Occupied each day or whenever you can each week; Try to be Kind to Each-Other AND to Yourself. These things are Important and along with your Diet are Stepping Stones to Good Health.
I know three people with IBS. One of them has mostly outlived it. Anger Issues triggered a lot of his symptoms. He had to learn how to Manage Anger and Stress. He also took up a Hobby that's become a passion and is a happier person now, hey?
I will also be working on an Article for two Other Diets Soon.
I know four people with Salicylate Sensitivities and I've had two Family members with Auto Immune Disorders. There is a Low Salicylates Diet and an Auto Immune Protocol Diet known as AIP Diet.
By the way, I have a Healthy Recipe Collection Online with Copy Me That HERE.
If you type FODMAP into the Search Bar, you will find some Recipes there.
Health and Happiness to You!
Due to the amount of Unhealthy Recipes on the Net for this Diet, I have just a limited Nb of Recipes
at present - I run several Websites but will find some more for you. In the meantime, you can follow the Guidelines I've given you when searching for Low FODMAP Recipes on Google Images OR Pinterest.
I have someone's excellent Article on Solutions to Ruminating HERE on Ours Australia. Everyone needs to Read It these days!
I also recommend Visiting a Website I made with really good Videos of Gorgeous Birds and Cute Little Animals (some Baby Ones too) HERE including 2 Pages of Aussie Ones, All 3-8 Minutes so you can watch a Variety of Your Favourites. There are 100+ Enjoy🙂
All the best to You. Thanks for reading.