Can A Gluten Free Diet Help IBS?

And how is that different from a low-fodmap diet?

Hi again Fodmappers

I've noticed that there seems to be a lot of confusion surrounding gluten and whether going gluten-free can help reduce the symptoms of IBS, so that's what I want to talk about today. I also want to look at why you need to avoid wheat, barley and rye as part of a low-fodmap diet, and, finally, why some gluten-free products are not suitable for a low-fodmap diet. But first lets look at the difference between gluten and FODMAPs.

Gluten vs FODMAPs

Gluten is a protein (or more accurately a combination of two proteins) found in grains, particularly so in wheat but also in rye and barley, and it is this which gives dough it's stretchy quality. If you have bought flour for baking bread you will probably have bought a 'strong flour' as this type contains more gluten than the flour you might use for cakes or biscuits as bread making needs the elasticity that gluten provides. It's gluten that is a factor in coeliac disease.

Approximately 1 in 100 people in the U.K have coeliac disease. 'Coeliac disease is not a food allergy or intolerance, it is an autoimmune disease. In coeliac disease, eating gluten causes the lining of the small intestine to become damaged.' (1) People who have coeliac disease need to avoid ingesting even the smallest amount of gluten as to do so can cause further damage to the lining of the gut.

Fodmaps, on the other hand, are a group of carbohydrates found, not only in grains, but also in fruit, vegetables, nuts, pulses and dairy produce. 'Current research strongly suggests that this group of carbohydrates contributes to IBS...' (2)

IBS is much more common than coeliac disease, affecting between 1 in 4 and 1 in 10 people at any given time. (3) Though it is a chronic condition, it is a functional disorder. That is to say, the problem is in the way the gut functions, rather than in any damage to the gut itself.

Though wheat, barley and rye contain gluten they are also high-fodmap, and this seems to be where the confusion arises.

If you have IBS you may have discovered that you feel better if you eat gluten free products rather than wheat-based breads, biscuits, cakes, pastas and cereals. However, this is likely to be because, by choosing gluten free, you are also removing high-fodmap grains (such as wheat, rye and barley) from your diet.

A Gluten Free Caution

But if you have IBS, you do not need to avoid gluten, you need to avoid fodmaps. In fact fodmappers need to be careful when choosing 'gluten-free' as these products are designed for people with coeliac disease not IBS. Just because they are gluten-free doesn't mean they are necessarily low-fodmap. Remember fodmaps are found in more than just grains, and gluten-free products may also contain soya flour, apple fibre or inulin (from chicory) all of which are high-fodmap.

So the short answer to the question, 'can a gluten free diet help IBS?', is yes. But it has nothing to do with gluten. I hope that's cleared things up a bit?

'Til next time Fodmappers - Stay Fabulous. x

1. https://www.coeliac.org.uk/coeliac-disease/myths-about-coeliac-disease/
2. http://www.med.monash.edu/cecs/gastro/fodmap/
3. http://www.aboutibs.org/site/what-is-ibs/facts/

Low FODMAP Rebellious Ratatouille

And a quick lesson in using garlic as part of a low-fodmap diet.

Hi again Fodmappers - Today I want to share another simple vegetarian and vegan recipe idea that's so yummy, you'd never know it was low-fodmap, or vegetarian. But first I want to talk to you a little about garlic, particularly as I know some of you have asked ...

Can I have garlic as part of a low-fodmap diet?

It dawned on me recently that I rarely talk much about the ingredients I use and why it's ok (or not ok) to include them. For me, getting myself well has been as much about what I've learned as what I've eaten because, as I've mentioned before, low-fodmap is not about cutting back on what we eat, it's about replacing high fodmaps with low ones. I'm sure that understanding what I can incorporate, and how, has been a vital part of my success. So I'd like to pass on something which I think you'll find helpful too.

I like my food to have plenty of flavour and unfortunately garlic is high-fodmap (don't run away Fodmappers, there is good news to follow) so it's not surprising that I discovered it to be one of my main triggers. But there is a way we can still enjoy a little garlic flavour in our food. I shan't baffle you with science, but if you just want to skip to the recipe, feel free.

(If you're new to fodmaps you might like to read this.)

In a nutshell, garlic (along with onions and pulses) is a type of oligosaccharide and is water soluble. This means that when you add garlic to soups, sauces, stock etc, the oligos (the O in fodmap) will leach into your food. It is the oligos, along with other fodmaps, that trigger symptoms of IBS.

However, they are not soluble in oil. (I remember this seemed like a revelation when I learned this). This means we can still enjoy a little garlic as garlic infused oil. You can buy garlic infused oil but it's easy enough to make. And by making garlic infused oil we can safely include what is a high-fodmap ingredient in a low-fodmap diet!

So here is my simple ratatouille recipe. I'm calling this Rebellious Ratatouille as that's how I feel when I add 'naughty' ingredients like garlic to my recipes. I think you'll see that I've just made a couple of tweaks to make it low-fodmap. So easy when you know how. I hope you like it.

Rebellious Ratatouille

Ingredients

Olive Oil
A few garlic cloves
1 red pepper
2 courgettes
1 small aubergine
4 or 5 spring onions
1 small carton of passata
Fresh basil
Black pepper

Method

1. Chop garlic into fairly large pieces to make them easier to remove.
2. Heat the oil in a pan and add the garlic. Cook over a medium heat for about 15 minutes allowing the garlic to infuse.
3. Remove the garlic from the oil. You' now have garlic infused oil. (Didn't I say it was easy?)
4. Cut the white parts from the spring onions and discard. (This part is high in oligosaccharides).
5. Roughly chop the spring onion greens (leaves) peppers, courgettes and aubergines and add to the oil. Cook until softened, stirring continuously.
6. Add the passata and heat through.
7. Add the pepper and basil and simmer.

Serve with wheat free pasta and a side salad alongside a little grilled halloumi (watch portion size) or tofu sprinkled with paprika for extra yumminess.

'Til next time Fodmappers - Stay Fabulous. x

Low-FODMAP Rhubarb and Ginger Crumble

You know how sometimes you promise yourself you'll just have a little dessert, and before you know it you're having seconds?

Hi again Fodmappers

I've been longing for rhubarb crumble for a while and finally remembered to buy in what I needed. After dinner this evening I finally got my wish. I love the simplicity and the sharpness of rhubarb. It's real comfort food. And it tastes even better than I remembered.

But I imagine you might be a little cautious about rhubarb. After all, doesn't it have a reputation for being a laxative? Well that's true, but it is also low-fodmap. Confused? Keep reading ...

Without getting too complicated, rhubarb is high in fibre and can be a gentle laxative. Some Fodmappers might find this beneficial as a low-fodmap diet can in fact be low in fibre. However, it can also reduce diarrhoea by adding bulk to stools. (This is not unlike the effect of some prescription laxatives.) But most importantly from our point of view, as it is low-fodmap, we know that it isn't likely to trigger symptoms of IBS. In fact Monash (who we have to thanks for developing the low-fodmap diet) states that up to a cup of chopped rhubarb 'should be tolerated by most individuals with IBS'. (1)

Up to a cup? That sounds like a generous portion of rhubarb to me! And I like rhubarb! So, with rhubarb given the green light, here's my recipe for a tasty crumble.

I used stem ginger instead of sugar to sweeten the rhubarb, partly because I love the combination of ginger and rhubarb, and partly because there is plenty of sugar in the crumble topping. If you don't like ginger, just leave it out and maybe add a little sugar or maple syrup instead.

I also added a little ground almond to the crumble. Up to 10 almonds are low-fodmap and though I haven't calculate how many almonds are equivalent to 1/4 cup of ground, I figure that as the recipe serves 4 this should still be within the 'safe' limit for most people. Of course, if you know you're sensitive to nuts, just leave them out.

One final word of caution - this is yummy! (Even though I say so myself). And as you'll be aware from the discussion above regarding the acceptable amount of rhubarb and almonds, portion size is vitally important when it comes to keeping your tummy happy. If you think you're going to find this crumble hard to resist you could cook it in little ramekins and limit yourself to just the one. And they'd look cute too.

Rhubarb and Ginger Crumble

Serves 4 - 6

For the filling

500g of frozen rhubarb (defrosted)
4 pieces of stem ginger
Approx 2 Tbsp of water

For the Crumble

1 cup of Doves Farm gluten free plain white flour
1 cup of sugar
1/2 cup of butter or vegetable margarine
1/3 cup of oats
1/4 cup of ground almond
1 tsp of cinnamon

1. Place the rhubarb in a pan with the water to prevent it burning.
2. Cut the stem ginger into small pieces and add to the pan.
3. Cover the pan and simmer until the rhubarb begins to soften. Remove from heat.
4. Add the flour and butter to a bowl and rub together until it forms large breadcrumbs.
5. Add the sugar, oats, ground almonds and cinnamon to the flour and stir through.
6. Put the rhubarb and ginger filling into a greased ovenproof dish.
7. Spoon the crumble filling on top.
8. Cook in the oven for approx. 30 minutes.

Enjoy with lactose free cream or yogurt.

'Til next time Fodmappers - Stay fabulous.

(1). From the Monash phone app.

Low FODMAP Veggie Noodle Pot To Go

Hi again Fodmappers

Today I've got an easy hot lunch idea for you. And because I often forget the vegans amongst us - this one is vegan friendly.

You may remember a few weeks ago I shared a recipe for a Veggie Noodle Soup. Well it occurred to me that it would be easy to make something similar as a noodle pot to take with you to work or college. All you need is access to a kettle or a microwave and a few minutes of preparation the night before.

Vegetarian Noodle Pot

Suggested Ingredients

1 small to medium carrot
1 small courgette
Small piece of sweet pepper
Some spring onion greens
1/2 block of rice noodles
A few small cubes of firm tofu
A pinch of ground ginger
1 tsp of garlic infused oil
A dash of soy sauce
A pinch of sugar
A little salt and pepper

Method

Shred or grate the carrot and courgette.
Finely chop the spring onion greens and red pepper.
Pop all the ingredients into a microwavable plastic soup pot and snap on the lid.

When you're ready for lunch, simply pour on boiling water and allow to stand for a few minutes or add water and pop into a microwave. You'll have a quick, easy and nutritious lunch in no time. Low fodmap to go!

Have a great week - and stay fabulous! x

Why Keeping A Food Diary Didn't Help My IBS ..

And How You Can Make It Work For You.

Hi Fodmappers - How are you?

I have a couple of questions for you. Do you keep a food diary? And how useful are you finding it?

When I was diagnosed with IBS (and this was pre-fodmap) my G.P suggested I keep a food diary as I felt sure that my symptoms were, at least, aggravated by certain foods. And as this made perfect sense, I did just that. I still have it as it doubles up as my recipe book but looking back it's scary to see what I was eating!

But as careful as I was in recording everything I ate, as well as keeping notes on the events of the day in case stress was a factor, I couldn't make head or tail of what was making me ill. I had already cut out coffee and orange juice at that point as I had noticed that those were definitely a trigger for me but I wasn't getting any further in pin-pointing which other foods were a problem for me. Does that sound familiar?

When I discovered FODMAPs I realised why this was. I was going about this the wrong way round!

Let me give you an example of a meal from just one of my old diary entries. It was one of our favourites - Vegetarian Spaghetti Bolognaise.

The ingredients we would use were onions, garlic, red peppers, soya mince, passata, herbs and, of course, spaghetti. Nothing complicated there really, just a typical vegetarian meal, but if i'd known then what i know now! OMG!

In case you are still new to the low-fodmap diet, let me take you through that list.

Onions = High Fodmap
Garlic = High Fodmap
Red Peppers = Low
Soya =  High Fodmap
Tomatoes = Low
Herbs = Low
Spaghetti (Wheat) = High Fodmap

Looking at that, it really is no surprise I was unwell!

One of the problems with a food diary is that you need to list all the ingredients of everything you eat separately. And that includes the ingredients of shop bought products. You soon learn this, if you haven't already, as even foods which appear to be fodmap friendly (such as gluten free breads) can contain high fodmap ingredients like soya flour. But without knowing about fodmaps, unravelling the ingredients and the symptoms is pretty near impossible. Or at least I found it so.

As soon as I learned about the low-fodmap diet it just made so much sense. Rather than looking for a needle in a haystack (which is what I felt I was doing) you cut out ALL likely trigger foods and reintroduce them a few weeks later, one at a time, to see which ones cause the problems. It's so simple and so logical! This is when keeping a food diary comes into it's own. You can do just what I was failing to do, you can pinpoint EXACTLY what is upsetting you. And you can see how much better you can feel.

One of my first low-fodmap entries read;

"Felt pretty good most of the day, though a little bloating (very little) after lunch and evening meal. Both times this was short lived (less than an hour) and no pain!"

I'd been in a lot of pain prior to starting my low-fodmap journey, and though I think I was reluctant to get my hopes up at that point, that entry showed me there might just be light at the end of the tunnel. The bloating lessened soon after.

As for the bolognaise - I'm sure I've mentioned before that cutting out high-fodmap foods isn't about depriving yourself, it's about replacing them with low-fodmap alternatives such as spring onion greens instead of onions, garlic infused oil instead of garlic and opting for wheat free pasta. We do just that and we use diced aubergine instead of soya mince for that bolognaise texture. (See how I've just sneaked in another yummy recipe for you?) I'm also really enjoying discovering new pastas. Who knew there were so many out there?!

So if a food diary isn't working for you, maybe consider going about it the other way around?

'Til next time Fodmappers - Stay Fabulous! x

Three Ways to Enjoy a Low-FODMAP Pancake Day

Hi again Fodmappers - Can you believe it's almost Pancake Day? It doesn't seem long since Christmas! And it's almost a year since I started my low-fodmap diet! I think that's a cause for celebration!! But pancakes? Why not?

A low fodmap diet isn't about cutting things out, it's just a matter of replacing high fodmap ingredients with low ones. For pancakes that's about choosing a non-wheat flour over wheat, and replacing the milk with a lactose and soy free variety.

Of course you also need to think about what you're putting into your pancakes, so to help you I've come up with three suggestions - one breakfast idea, one main course and one dessert. And because I prefer eating to cooking, they're all very easy.

I've used buckwheat flour for the pancakes (if you've been following my blog a while you'll know that buckwheat isn't wheat) as I like the earthy, wholefood hippiness of buckwheat. But if that's not your style just use a gluten-free flour blend instead. Or maybe try mixing the two together and create a low-fodmap flour blend of your own!

Buckwheat Pancakes

Ingredients

1 cup of buckwheat flour
1 egg
1 cup of lactose free milk of your choice
A little oil for cooking.

Method

Sieve the flour into a bowl. Make a well in the centre and add the egg.
Slowly whisk in the milk.

(After mixing the batter, I poured the batter into a clean plastic milk carton to use as needed.)

Heat the oil in the pan.
Pour in enough batter to coat the bottom of the pan evenly.
Cook until lightly browned, turning once.

________________________________________________________________________

Pancake Fillings and Toppings

Breakfast - Peanut Butter and Banana

Speaks for itself! Enjoy your pancake spread with peanut butter and topped with sliced banana for a protein packed start to the day.

Main Course - Provencale Pancakes

Lightly fry, or roast, some spring onion greens, courgette, bell pepper and tomatoes with a little basil.
Spoon into the centre of each pancake and roll up.
Top with grated cheese and serve with a side salad.

Dessert - Lemon Meringue Pancakes

Warning! This is particularly yummy!

Combine a crushed meringue nest with lemon curd and some plain lactose free or coconut yogurt. (I used CoYo.) Spoon onto cooled pancakes and top with syrup or a squeeze of lemon juice.

I topped mine with a drizzle of syrup from a jar of stem ginger. Lemon and ginger is just such a perfect combination! Yum!

And there you have it - three easy ways to enjoy a low-fodmap Pancake Day. Enjoy!

'Til next time - Stay Fabulous! x

A Low-FODMAP Treat For Valentine's Day

Hi again Fodmappers. How's this for a Valentine's Day treat?

I have to confess this didn't start out as a Valentine's recipe, but this project just grew and grew and this is the finished result. I guess it just wanted to remind you to love your tummy. ;)

So here is my little Valentine's offering to you. It was great fun to do and the combination of flavours is something I know you're going to enjoy. And best of all, it's low-fodmap!!

Sweet Omelette Stack with Raspberry Coulis

You will need

2 eggs
A tsp of sugar (or more to taste)
10 Raspberries
Lemon Curd
Coconut oil (or oil of your choice)

Method

Whisk the eggs and add the sugar. Add the oil to your pan and cook the omelette over a medium heat. I cooked mine as several small omelettes to make them easier to turn, but that's entirely up to you.

Meanwhile, press 5 or 6 raspberries through a sieve to remove the seeds, keeping the remaining raspberries as a garnish.

Using a pastry cutter, cut the omelette into circles and stack, spreading lemon curd between each layer.

Pour the raspberry coulis over the stack and garnish with remaining raspberries to complete your work of heart.

Enjoy as a fantastic Valentine's treat to yourself. You know you deserve it.

Low Cost, Low FODMAP and a bit of Tough Love

Hi Fodmappers

I have my serious head on today as I have seen a few people recently lamenting how they can't afford a low-FODMAP diet and I'm not so sure that's true. I'll be completely honest with you when I say, I even wonder if that's just an excuse not to start. We can all find plenty of reasons NOT to change what we're already doing (it took me years to leave a job where I was no longer happy and I kept finding reasons, or maybe excuses, to stay) but when you know that some simple changes to what you're doing can make you well, what reason would you have not to make that change? (Actually I'm genuinely interested to know what reasons you may have, so please feel free to let me know in the comment box below). 

But back to the issue of cost.

I understand that money can be tight (I only have a part time job myself and have all the usual household costs) but I choose to make my health my priority, and I want to encourage you to do so too. There is nothing -  not your relationships, your family or your job - that will not actually benefit from you looking after your own health. Think about that for a moment. How often have you missed out on a family event or had to let down colleagues at the last minute, because you were ill?

So assuming it is just the cost that is holding you back, here are my tips for an affordable low-fodmap diet. I even let on how I make a meal for two (with some to spare) for less than £3.

Affordable FODMAPs

1. Think about where you shop. A supermarket might be convenient but don't assume that they are always cheaper than your local market or greengrocers.

2. Buy in bulk. Consider ingredients, such as rice and oats, which you can buy in bulk and can be stored in large jars for when you need them. Check out the world foods sections of your supermarket (or visit your local asian store) for big bags of rice. Also a great place to find larger packs of spices.

3. Shop with a friend and share those 'buy one get one free' offers.

4. Buy seasonal produce. Seasonal fruit and vegetables are cheaper than those that aren't. This isn't rocket science but it's easy to forget. There's nothing wrong with treating yourself to some strawberries in the winter, if that's what you fancy, as long as your budget allows.

5. Make the most of potatoes. Potatoes are something of a fodmappers friend. Not only are they cheap but you can bake them, boil them, mash them, roast them, add them to soups, or add them to a curry. You could even try replacing a pastry crust with a layer of mashed potato.

6. Cook in bulk and pop the rest in the freezer. Unless you really enjoy cooking, the chances are that there'll be days when you fancy a day off. That's when you can turn to your freezer and enjoy a meal you made earlier.

7. And that takes me to my final tip. There's no getting away from it, certain low-fodmap ingredients are pricey. Gluten-free bread being a prime example. But if you pop one in the freezer on the day you buy it, you can take out slices as you need them. At least none will go to waste.

And that just leaves me to share my absolutely low cost (less than £3) low-fodmap meal for two.

You'll need a stew-pack (I got mine in Lidl's for £1.50) a couple of potatoes, some spring onion greens and herbs or spices according to your preference.

Simply chop the root veggies into nice chunks, place in cold water and bring to the boil. Once boiling, reduce to a simmer. Add herbs or spices. I like to use some ginger, cumin, turmeric and pepper. I also added a spoonful of yeast extract instead of a stock cube. Stock cubes often contain onion or garlic so are best avoided.

Simmer until you're hungry - and serve. One stew pack made two BIG bowls of soup with enough left over to go in the freezer. So easy, so tasty and so cheap!

So there you go Fodmappers, if you haven't yet started your low-fodmap diet, what's stopping you? Not the price I'm sure. ;)

'Til next time - Stay Fabulous! x