Thursday, 22 December 2016

Survival guide to the festive season: Part 3

 By Shirley Webber (Research Dietitian)

Keep it fresh


If you’re invited to join family and/or friends for a Christmas at their place then offer to bring a salad or a vegetable mix that you know you would enjoy and work for you. Get creative with the flavours and bulk it up with all your favourite ingredients. This way if this salad or vegetable side is the only thing on the table to suit your tolerance levels then you can be sure there is a tasty meal there for you. Also I’m sure your host wouldn’t mind the extra help.

Wednesday, 21 December 2016

Survival guide to the festive season: Part 2

Include carbs in your regular meals


This may be a daunting thought for some people with IBS but carbohydrates play a very important role in providing energy and fibre to your diet.

Tuesday, 20 December 2016

Survival guide to the festive season: Part 1

By Shirley Webber (Research Dietitian)

Is the thought of a Christmas feast stressing you out? Well here are a few tips and tricks to help you through the party season.

There are many challenges to be faced during this festive season from catching up with work colleagues and friends for celebratory drinks, nibbling on finger food and frantically running all over town to find the perfect gifts. This all makes for a month of and following a normal diet can feel almost impossible.

Reaching for takeaway and the munchies becomes increasingly easier but can leave many with symptoms and zero energy for meeting deadlines and enjoying this time of year. This inevitably leads to the “I’ll be good after Christmas” and the New Year’s resolutions to be “healthier”. The best way to avoid the symptoms, adding weight and/or need for resolutions is to form some habits that will not only help you through the holiday period but will set you up for a better start to 2017.

You can start now by following our top 5 tips for maintaining a healthier holiday.

Friday, 16 December 2016

Low FODMAP Christmas Cake with Brandy Custard

Don't let IBS spoil your Christmas Festivities - have your Christmas Cake and eat it too with this delicious low FODMAP take on a traditional recipe!


Monday, 12 December 2016

Getting Enough Calcium on a Low FODMAP Diet

By Erin Dwyer (Dietitian)


Calcium is a nutrient required for normal development of our bones as well as the proper functioning of our cardiac and neuromuscular systems. Diets low in calcium have been associated with osteoporosis – a weakening of bones that can fracture easily.

Thursday, 8 December 2016

Low FODMAP Banana Bread Smoothie

By Lyndal McNamara (dietitian) 

Do you often crave desserts but can't spare the calories (or the FODMAPs)? Inspired by a deliciously soft, rich slice of spiced banana bread, this healthy smoothie can be enjoyed for breakfast, lunch or dinner (or hey, why not even dessert!) 


Thursday, 1 December 2016

Potato Salad with Green Beans and Mustard Vinaigrette

Recipe by Lyndal McNamara (Dietitian) 

Looking for ways to boost prebiotics in your diet without FODMAPs? Try this delicious potato salad! Cooking then cooling the potatoes overnight increases their resistant starch (prebiotic) content, keeping your gut bacteria happy without increasing IBS symptoms. 

With the festive season fast approaching, why not include this simple salad as a low FODMAP side on Christmas day! 



Monday, 28 November 2016

A Guide to Low FODMAP Meal Planning

By Lyndal McNamara (Dietitian) 

Meal planning is a great skill to have, not only for those with special dietary needs, but anyone who leads a busy lifestyle (let’s be honest, that’s most of us!).



As a dietitian with IBS, planning my meals in advance not only saves precious time during the week but also helps ensure that my low FODMAP diet is nutritionally balanced and well thought out (helping me avoid uncomfortable mistakes!).

Here is an example of what my typical day looks like. I like to use the Australian Guide to Healthy Eating (AGHE) to help plan out my day according to the number of serves I need of different foods from the five food groups. As a 23 year old female, the AGHE recommends that each day I aim for:

-          5 serves vegetables/legumes/beans


-          2 serves of fruit


-          6 serves of grain/cereal foods


-          2 ½ serves meat/alternatives


-          2 ½ serves dairy foods


Check out the AGHE website for more information about the 5 food groups and how much you need each day (this varies depending on your age, gender and activity level)


Friday, 25 November 2016

Celebrate Thanksgiving - Low FODMAP Pecan Pie

With Thanksgiving for our American friends just around the corner, we thought it was fitting to make a delicious, low FODMAP Pecan Pie treat to share with your friends and family.


Thursday, 24 November 2016

4 ways with 2 slices of beetroot


By Lyndal McNamara (dietitian)


Thought beetroot was off the menu? Think again! A 2 slice serve of cooked beetroot is actually low in FODMAPs. Wondering what to do with just 2 slices? Check out these great recipe ideas!

Monday, 21 November 2016

Adding glucose to high FODMAP foods – does it really help?


By Marina Iacovou (PhD Candidate and Accredited Practising Dietitian)



In an earlier blog post this year (http://bit.ly/1WvWU5Y) we speculated that although early studies suggested adding glucose to fructose may improve tolerance, the strategy was not looking promising – instead all it was doing was adding more sugar to the overall diet.  There was confusion around this strategy with individuals adding glucose to all FODMAPs, not just fructose, which is the only FODMAP that could benefit from glucose addition. Consuming glucose tablets became common practice for many people when eating onion and garlic, foods rich in fructans, not fructose, which scientifically will not improve symptoms.

We can now confidently tell you that adding glucose to foods to help with the absorption of FODMAPs, even fructose, does not work.

One of our PhD candidates, Caroline Tuck, has published work on this very topic. If you want to read the full publication, please click here.


A brief summary of the study and its findings:
  • Patients with a positive fructose breath test (“fructose malabsorption”) and functional bowel disorders such as IBS, were recruited. Healthy participants were recruited as a reference/control group
  • Participants were provided with 6 different sugar solutions (PART A) – some acted as control solutions (glucose only) and others were combinations of fructose and glucose, and fructans and glucose which were compared to fructose alone and fructan alone
  • Additional studies (PART B) were undertaken. where glucose was added to whole foods high in excess fructose
  • It was a series of two randomised controlled, double or single-blinded crossover trials – this means that the participants (and in part A the researchers) were not aware what solutions were being consumed and the solutions were given in a random order. As such the results are more reliable
  • Overall, breath hydrogen scores and patient symptoms did not improve with the addition of glucose to fructose or fructan solutions, or to whole foods
  • Breath hydrogen responses in healthy participants were similar to patients with functional bowel disorders – showing that “fructose malabsorption” is normal
  • The results of the study, question the reliability of breath hydrogen tests in a clinical setting. 

So we can conclude that: 1) breath hydrogen tests, particularly to fructose, are unreliable – this is consistent with a previous study we posted about http://bit.ly/2fSaVcn  and 2) Overall, the strategy of adding glucose to drinks or foods to lessen the effects of dietary FODMAPs on functional gastrointestinal symptoms, has no evidence.

Some of you may have been doing this already – taking glucose tablets with high fructose foods. If you really feel it helps, you can continue, but remember these points:
  • Your total sugar intake will increase significantly
  • Your tolerance to FODMAPs, including fructose, can fluctuate over time, so maybe this strategy is working because your tolerance to fructose has improved and you can drop the glucose without significant symptoms

Something to consider…


Tuck CJ, Ross LA, Gibson PR, Barrett JS, Muir JG. Adding glucose to food and solutions to enhance fructose absorption is not effective in preventing fructose-induced functional gastrointestinal symptoms: Randomised controlled trials in patients with fructose malabsorption. J Hum Nutr Diet. 2016.

Friday, 18 November 2016

Low FODMAP Oat, Cranberry & Choc Chip Energy Balls

Looking for a low FODMAP pick me up? Try these delicious energy balls for the perfect school lunchbox treat, post workout snack or afternoon tea!




Ingredients (makes 12 balls):
  • 1 cup (80g) rolled oats
  • 1/2 cup (90g) dried cranberries
  • 1/4 cup (64g) peanut butter
  • 3 tbs. (60g) maple syrup
  • 1/2 cup (15g) puffed quinoa
  • 2 tbs. (30g) mini dark chocolate chips


Method:
  1. Place oats into a food processor and process until they are flour like in consistency
  2. Add cranberries, peanut butter and maple syrup to food processor and continue to process until a dough begins to form and stick together.
  3. Add puffed quinoa and chocolate chips and pulse several times until well distributed through the dough.
  4. Using a large spoon, scoop out a spoonful of dough and roll between your hands into neat ball shapes. Place balls in an airtight container and store in the fridge.

Nutrition Information/serve:



Energy

464kJ

Protein

2.5g

Fat

4.4g

Sat fat

1.1g

CHO

14.5g

Fibre

1.6g

Sodium

2.3mg

Wednesday, 16 November 2016

SOME Foods - Northern Indian Butter Chicken & Vegetables

Smother veggies in this Monash Low FODMAP Certified Northern Indian Butter Chicken sauce from 'SOME Foods' and even the fussiest “no veggie” eater won’t be able to resist!


Image by SOME Foods

Ingredients (Serves 4):
  • 1 jar of SOME Foods Northern Indian Butter Chicken
  • 400g skinless chicken
  • 300g red capsicum
  • 300g carrot
  • 160g baby spinach
  • 300g basmati rice
Method:
  1. Slice the chicken into strips or dice into cubes.  Slice the capsicum into lengths and finely slice the carrot.  Chop any large baby spinach leaves.
  2. Heat a medium fry pan or pot over a medium heat. Add the chicken and cook until browned. Add the capsicum and carrot to the pan, then add the jar of SOME Foods Northern Indian Butter Chicken. Stir to combine and simmer until the chicken is cooked through. Add the baby spinach and stir through.
  3. Cook the rice according to the directions on the packet.
  4. Serve with the cooked rice.
Nutrition Information/serve:


Energy

2749kJ

Protein

10.3g

Fat

19.4g

Saturated fat

7.0g

Carbohydrates

51.7g

Dietary fibre

3.1g

Sodium

1117mg


Where can I buy SOME Foods products?
  • SOME Foods Monash Low FODMAP Certified products are available for purchase online and from selected stockists within Australia. Please note that SOME Foods currently do not ship their products internationally.
  • To buy online or see a full list of stockists, please see the SOME Foods website: http://somefoods.com.au/pages/some-foods-stockists