Tuesday, 25 November 2014

Eating vegan on a low FODMAP diet


By Lucy Taylor (Dietitian)



As FODMAPs are found exclusively in plant foods (with the exception of lactose in dairy products), and vegans rely solely on plant-based sources of dietary protein, this can make it difficult (though not impossible!) for vegans to follow a low FODMAP diet and get enough protein. There are many good sources of plant-based protein which are also low in FODMAPs, including soy foods and grains.

Although whole soy beans contain a significant amount of the galacto-oligosaccharides (GOS) stachyose and raffinose, many products made from soy beans are actually low in FODMAPs. 


Tofu
Tofu is a curd made from soy beans, and during the production of tofu, the FODMAPs are separated out so tofu is naturally low in FODMAPs. Firm tofu is a very good source of protein, with around 15g per 100g. It is also a good source of iron and zinc. 

Tempeh
Tempeh is another high-protein soy product which contains around 18g of protein per 100g. Although tempeh is made from whole soy beans, as it is fermented, it is low in FODMAPs.




Soy milk
Soy milk made from soy protein (rather than whole soy bean) is also low in FODMAPs, and a good source of protein at around 8g per 250mL cup. 

Grains
Some low FODMAP and gluten-free grains are also relatively higher in protein including quinoa (4g per 1/2 cup serve) and oats (4.2 per 1/2 cup serve). Grains also provide dietary fibre and B vitamins.



Legumes & lentils
Although most legumes are high in GOS, canned brown lentils can also be included in small quantities (up to half a cup; 46g; 1.62oz). 


Nuts & seeds
Nuts and seeds including brazil nuts, peanuts, macadamias, pecans, sunflower seeds pumpkin seeds and walnuts are also low in FODMAPs and contain good amounts of protein. 

Search our recipe section in our Contents for vegan recipes


           


Dining out on a low FODMAP diet: Greek cuisine

By Marina Iacovou (Dietitian and PhD Candidate)




When dining out, our advice is to limit rich, spicy, heavily flavoured or sauced foods such as curries, soups or pasta dishes.  We also advise you choose plain meat or fish dishes with plain rice or rice noodles, baked potatoes served with fresh salads or steamed vegetables.

Pizza restaurants are a popular eatery among Australians.  Many of them now make gluten-free bases and all you need to do is choose low FODMAP toppings.  But have you ever thought about going Greek for a low FODMAP meal? Because it’s not all about garlic and onions.  

Whilst we recommend you avoid dips, moussaka, pasticho (baked pasta with b├ęchamel sauce) and the honey based desserts – there is still plenty to choose from. 

Some classic foods that can be found at most traditional Greek restaurants and are low FODMAP include:                                                                                                              
  • Saganaki with lemon - a grilled Greek cheese 
  • Haloumi -  a Cypriot cheese which is often grilled       
  • Olives – ask for plain olives or with a marinade of olive oil and rosemary or oregano with coriander seeds (no garlic)
  • Horta - pan fried wild greens, lemon, olive oil
  • Elliniki Salata – lettuce, tomato, cucumber, olives – olive oil, vinegar based dressing with herbs (ask for no onion)
  • Plain Greek yoghurtif you are not lactose intolerant or simply ask for a small amount
  • Chargrilled fish, scallops
  • Htapodi - chargrilled octopus, olive oil, lemon.
  • Garithes - Chargrilled tiger prawns, ouzo spiced salt            
  • Quail
  • Tiganites Patates - potatoes fried in olive oil, oregano, salt                    
  • Psites patates – roasted potatoes
  • Arni Sto Fourno - Slow roasted shoulder of lamb on the bone
  • Chicken from the spit
  • Mixed grills - with salad and patates 
In loving memory of Amanda Banfield

           


Tuesday, 11 November 2014

Bourghal: Newly tested for FODMAP content



FODMAP RATING
Bourghal  - 1 serve 
(1/2 cup, cooked; 88grams)
HIGH
Bourghal – ½ serve 
(1/4 cup, cooked; 44grams)
LOW

Thursday, 6 November 2014

Brazil Nuts: Newly tested for FODMAP content

  


Brazil nuts are another food that people have frequently asked us to test for FODMAP content! 

Brazil nuts have been given an overall rating of green. The serving sizes specified here are low in FODMAPs and should be tolerated by most individuals with IBS.  

Avoid very large servings of brazil nuts (> 100 grams) which contain high amounts of the Oligos-GOS.


Brazil Nuts
FODMAP RATING
- 1 serve (10 nuts; 40g; 1.4 ounces)
LOW
- ½ serve (5 nuts; 20g; 0.7 ounces)
LOW


           


Tuesday, 4 November 2014

FAQ: The low FODMAP diet is helping to control my symptoms, should I stay on it forever?

By Caroline Tuck



The short answer is no. In fact, we do not encourage patients with Irritable Bowel Syndrome who have been following a low FODMAP diet to continue the diet in the long term. This is for a number of reasons:

1. Many people can re-introduce some higher FODMAP foods into their diet and still have good symptom control. So it is not necessary to stay on a strict low FODMAP diet.

2. Foods higher in FODMAPs are also high in prebiotics, which means they help to feed the good bacteria in our gut.

3. It is important for food variety to reintroduce any foods well tolerated back into the diet.

So how do I start the re-introduction process you ask? Speak with a dietitian who is experienced in this area to get you started! See links below to find your local dietitian association listings:

Australia

Canada

New Zealand

South Africa

UK

USA

          


Monash University's Peter Gibson features in The New Yorker

The New Yorker have recently published a feature on how gluten intolerances have developed over the years, featuring the research of our Director of Gastroenterology's Peter Gibson. 

It can be read here: The New Yorker: Against the Grain