Wednesday, 18 October 2017

Review on fibre for as we aim for 5 vegetables per day for National Nutrition Week

By Shirley Webber (Research Dietitian)
It’s National Nutrition Week this week and we’re taking this time to talk about fibre 101.
FSANZ define dietary fibre as:
Dietary fibre means that fraction of the edible parts of plants or their extracts, or synthetic analogues, that are resistant to the digestion and absorption in the small intestine, usually with complete or partial fermentation in the large intestine.
This includes polysaccharides, oligosaccharides and lignans.
The physiological effects of these components include:
  • Laxation
  • Modulation of blood glucose and
  • Reduction in blood cholesterol

The National Health and Medical Research Council (NHMRC) recommendations for fibre in Australia is:

Where are Australian getting their fibre from?

Source * ABS data Aus Health Survey 2011-2012
As you can see from the graph above cereal are winning as a source of fibre in the general Australian population diet with vegetables following as the second main source of fibre in Australian adults’ diet. This graph shows the % contribution from various food groups.

How many serves of cereals are recommended for Australians?

What is a low FODMAP serve for breads, cereals and grains
Breads, grains and cereals:
  • 1 slice of gluten free or low FODMAP bread
  • ½ cup cooked rice
  • ½ cup cooked gluten free pasta
  • ½ cup rice noodles
  • ½ cup cooked porridge
  • ½ cooked quinoa
  • 30g of low FODMAP cereals
How many serves of vegetables are recommended for Australians?

What is a low FODMAP serve of vegetables
  • ½ cup cooked vegetables (eg. Carrots, zucchini, green beans, squash, pumpkin, parsnip, eggplant)
  • 1 cup salad
  • ½ medium potato

For those with constipation as the predominant symptoms here are a few tips to help with managing these symptoms:
  • Consume a diet with a variety of fibres from plant foods – grains, cereals and vegetables in particular
  • Drink plenty of water
  • Be physically active
  • Manage your stress
If you want to know more about the aim for 5 vegetables per day campaign check it out here (http://www.tryfor5.org.au/) for more details and tips.



Friday, 13 October 2017

Low FODMAP Muesli

By Trish Veitch (Research Chef)

Having ready-made muesli for breakfast is a popular and easy choice but it can be a real challenge to find a low FODMAP version and it is often very expensive! So why not make your own? Here is a healthy, easy to prepare, delicious recipe that keeps really well.

Monday, 9 October 2017

Interested in the latest dietary research study?

By Shirley Webber (Research Dietitian)



If you live in Melbourne, then here’s your chance to get involved in one of our research studies.

We are currently recruiting for a study investigating the effects of A1 versus A2 beta-casein milk on gut physiology and behaviour.

For our research we are looking for healthy and IBS (non-diarrhoea predominant) volunteers to help shine some light on this topic.

Healthy volunteers:
IBS:
·         Age between 18 – 60 years
·         Live in Melbourne
·         Have no known gastrointestinal conditions
·         Age between 18 – 60 years
·         Living in Melbourne
·         Have non-diarrhoea predominant Irritable Bowel Syndrome (IBS)
·         Do not have any other gastrointestinal disease (eg. Coeliac disease, Crohns disease, Ulcerative Colitis)


What do you get?
We will be providing our participants with all milk that is to be consumed during two intervention periods of this study (A1/A1 and A2/A2 milks) as well as providing our participants with cheese and some snacks. At the end of the study as a thank you participants will receive a $100 groceries voucher. You will also get full access to a dietitian to assist you throughout the study and a free consultation at the conclusion of your participation.

What are we asking of participants?
To follow a dairy free diet with the exception of the milk and cheese that we will be providing. Be able to attend 5 consultations at the Alfred Hospital over a 12-week period. Participants will be asked to fill in questionnaires provide a blood, urine and stool sample. As well as wear an activity tracker for 1 week during each intervention period.

If you want more information or want to know if you qualify for participation please email: shirley.webber@monash.edu or click here 

If you want to know more about the differences in A1 and A2-beta casein milks click here to read more about it in a previous blog.





Friday, 6 October 2017

Fast and Healthy Stir-fried Vegetables

By Trish Veitch (Research Chef)
Asian inspired stir-fries are one of the world’s fastest and healthiest meals you can easily prepare. They are also very cheap if seasonal veggies are used. Apart from being delicious they provide a tantalising range of colours and textures all in the same dish. This easy and versatile recipe allows you to choose your own low FODMAP ingredients according to your tastes and what's in your fridge!

Thursday, 21 September 2017

Low FODMAP Chicken Cacciatore

By Trish Veitch (Research Chef)
Hugely popular chicken cacciatore is traditionally an Italian, rustic hunter's’ dish so it is a delicious way to incorporate healthy, low FODMAP seasonal vegetables and herbs in a nourishing, mouth-watering lunch or dinner. Regardless of the season your whole family will enjoy this dish!