7 Low FODMAP Breakfast Ideas

Hi again Fabulous Fodmappers - How are you? (I don't call you 'fabulous' enough, but I hope you know you are?)

I apologise for being a little late with this weeks post, I'm just getting over a sinus infection. Looking on the bright side I managed to avoid antibiotics which I'm happy about as I don't want to mess with my gut flora if I can avoid it. I think it just needed a little time and rest.

But I'm happy to say I'm feeling better now and back to my usual excited self. I can never quite express how much going low-FODMAP has changed my life for the better, but I know there are some of you who still find the whole thing daunting. (I did at first too). I also understand that if you're still quite poorly with your IBS, you probably don't want to spend hours searching the net for info. So I thought this week I'd just share some different low-FODMAP breakfast suggestions to inspire you.

As always, the suggestions here are vegetarian (because I am). If you wish to include meat in your low-FODMAP diet you can do as meat does not contain FODMAPs. Just be sure to avoid anything too fatty as that may trigger symptoms too.

7 Low-FODMAP Breakfast Ideas 

1. Porridge made with lactose-free milk and sweetened with banana, raspberries, blueberries or strawberries. (Any of these fruit are suitable but remember to keep to one portion with each meal to keep fructose levels low). I also like to add a little coconut oil and a sprinkle of cinnamon to mine. More info on bananas here.

2. Omelettes make a great protein packed breakfast and you can add tomatoes, spinach, courgette, spring onion greens, cheese and herbs to make it the way you like it.

3. Scrambled tofu on gluten free bread makes a nice breakfast which is not only low-FODMAP it is also suitable for vegans. But note, not all gluten free breads are low-FODMAP. Check the ingredients list to be sure the bread does not contain soya or apple.

4. Fancy something sweet in the morning? How about buckwheat pancakes with maple syrup? (For more on buckwheat click here). Again be sure to use a lactose free milk.

5. Make your own muesli. Shop bought muesli tends to contain wheat, dried fruit or whey powder which you want to avoid. So make your own from ingredients such as quinoa flakes, rice flakes, oats, nuts, seeds and dried banana chips. Yum!

6. Or what about cheese and tomatoes on gluten-free toast?

7. And finally, Rice Krispies! Ok that might not sound like the healthiest breakfast option but they are low-FODMAP (of course the lactose-free milk rule will apply) and I like to show you that low-FODMAP doesn't have to be complicated. I think it's also good to know there are easy options for children with IBS.

So there you have it, a different breakfast idea for every day of the week. And I didn't even include muffins. You might also like to check out the Chachouka recipe here. (Doesn't that make 9 suggestions in total?)

If you have any more ideas - please post them in the comments below. In the meantime, be nice and share this post on facebook, pinterest and google + using the icons below. Chances are that some of your friends also have IBS and don't like to talk about. A click from you could help them on the road to recovery. Many thanks - and stay fabulous!

Sunshine, Lemon and Raspberries.

Hi Fodmappers - I hope the sun is shining where you are?

It's been a beautiful day here today, the kind of day which puts you in mind of summer desserts. And as I have wanted to make these for a few days, today seemed the perfect day for them. They are also incredibly easy to do. (I made these in the length of time it took to also make a cup of tea).

All you need is

• Some ready made meringue nests
• A jar of lemon curd
• Some raspberries
• A bar of dark chocolate.

Simply spoon some lemon curd into the meringue nest. Top with raspberries and flakes of dark chocolate. (To make the chocolate flakes, simply shave the bar of chocolate with a knife).

And there you have it. A taste of summer, any time of year.

The sharpness of the raspberries goes wonderfully with the lemon and the meringue. And I just love dark chocolate! Of course, these are also low-FODMAP, but you'd never know. I always think that us Fodmappers miss out on so much, it's good to have a treat now and then. And if you're entertaining, these are something everyone could enjoy.

Try them and let me know what you think.

Why Your Large Intestine is Big News

Hi Fodmappers - How are you doing? I just wondered if you spotted the articles on IBS in the news this last week?

The first was a piece in 'The Independent' which reported on a study into the role of prebiotics (note: not probiotics) in the treatment of anxiety and IBS. And the second was a feature on the low-FODMAP diet in the 'Daily Mail'.

If you've been following this blog a while, you'll know that I have written before about the issue of prebiotics and a low-FODMAP diet, but it's something which continues to interest me as prebiotics, often listed simply as FOS or GOS, are high FODMAP. (FOS is short for Fructo-oligosaccharide and GOS for Galacto-oligosaccharide and they are highly fermentable.)

This particular study compared FOS, GOS (specifically one referred to as B-GOS) and a placebo. The Independent reports that, volunteers in the B-GOS group "paid less attention to negative words, and more attention to positive ones, than those taking placebo." And that they "also had lower levels of the stress hormone cortisol in their saliva after three weeks on the prebiotic than they had at the beginning of the experiment." What's more "The effect of B-GOS on the attention task is similar to results found when healthy volunteers were given anti-anxiety or anti-depressant medication."

Impressive results, eh?

As many people with IBS also suffer with anxiety surely this raises the question of whether we should all be dashing out and stocking up on prebiotics despite the fact that they are high FODMAP.

Well before you do, I suggest you take a glance at the images on my earlier blog. There you'll see that the prebiotics added to the supplements you might find in your health store are FOS not GOS. And as the study discovered, "No effects were found after the administration of FOS."

So what does this mean?

Well it means that there's probably no benefit to be gained from the use of prebiotics - at least at the moment. (That's not to say that there's no benefit to be gained from taking a probiotic). And that the most effective means of managing the symptoms of IBS continues to be the low-FODMAP diet. Nevertheless I think this is going to be an interesting area to keep an eye on. I'll let you know if I spot anything further.

Which brings me to the article in the Daily Mail. This was, as you would expect, less academic and more celebrity focused, but it did include a couple of recipes and information on the Monash phone app, which is a really useful tool to have. I'm not sure it had anything new to tell us but it's always nice to see FODMAP getting a bit of coverage and it gets people talking. Thinking about it now, someone asked me a few questions last week about going low-FODMAP and I wonder if they might have seen this particular article. Having experienced the benefits myself, it's something I'm always happy to talk about, and as you know, I also love discovering new things to eat.

I'll be back soon with another yummy recipe for you. In the meantime please don't be shy about saying hello. I'd love to know how you're getting on with your low-FODMAP diet and the difference it's making to you.

Quick, Light and Low - Veggie Noodle Soup

Hi Fodmappers - How is that New Year's Resolution coming along? Discovering plenty of tasty low-FODMAP recipes? Don't panic if everything seems strange right now, you'll get the hang of it I'm sure. And to help you along I thought I'd share a recipe of my own for a very simple, fresh and healthy soup that you can make in minutes.

Low-FODMAP Veggie Noodle Soup

Suggested ingredients

Rice noodles
Carrots
The green part of spring onions
Red bell peppers
Tofu
Soy Sauce
Ginger (either a small piece of root or a pinch of ground ginger)
Salt
Black Pepper
Lemongrass
Coconut Oil (though any oil will do)
Water

Method

Finely chop the carrots, peppers, spring onion greens and ginger.
Prepare lemongrass by peeling away leaves and squashing the tip with a rolling pin to release the flavours.
Cut tofu into small cubes.

Lightly cook the vegetables in a little oil until they begin to soften.
Add boiling water, lemongrass, soy sauce, salt and black pepper. Reduce to a simmer for a few minutes.
Add tofu and warm through gently.

Put the rice noodles into a bowl, remove the lemongrass from the pan and pour your soup over the noodles. Allow noodles to soften in the soup for approx 3 minutes.

And that's it - quick, light and low-FODMAP. Perfect when you're pushed for time or just want something fresh and easy.

Enjoy.

'Til next time Fodmappers - happy eating!

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A New Year's Resolution for IBS

Hi again Fodmappers - I hope you had a fantastic Christmas and managed to avoid the yummy temptations which cause us so much grief?

As we're now moving into the New Year, I thought now would be a good time to focus on what you really want from the year ahead. In particular, are you ready to commit to getting your IBS symptoms under control? How would that sound as your New Year's resolution? Is that something you'd like to achieve? Maybe you've 'dabbled' with the low-FODMAP diet and want to give it another go? Or maybe your resolution is to begin to discover new ways to improve your digestive health? Maybe you've simply had enough of your IBS and you're ready to do something about it? Then welcome to Fabulous Fodmaps - this blog is for you.

(If you're an already experienced Fodmapper, I hope you might still find something useful here. Maybe you'd even like to leave a word of encouragement for newcomers in the comments at the end of this post?)

5 Steps to Low-FODMAP Success

1. Learn.

I suggest that your first step is to learn something about the low-FODMAP diet and why high-FODMAP food causes problems for people with IBS. If this is all new to you you might like to read the overview here or if you're ready for something a bit more indepth then you might like to watch the video, 'Beating the Bloat,' here. You don't need to become an expert in FODMAPs but gaining a bit of knowledge will help make sense of it all and I firmly believe that you are more likely to stick to the process if you understand why some food is allowed and some is not.

2. Explore.

With a bit of knowledge under your belt you're ready to discover new recipes that are suitable for your low-FODMAP diet. I share some of mine here but there are many more on the internet so you won't be short of ideas. I strongly suggest bookmarking any that take your fancy or simply jotting them down in a note book as you're going to need a good selection. You're going to need to think about breakfasts, lunches, evening meals and snacks, as well as eating out. The exclusion stage is a minimum of 6 weeks and that's a lot of meals. I will give you a word of caution though, and that is simply to be careful out there. Not all the recipes you see labelled as low-FODMAP actually are low-FODMAP. If you're not sure which ingredients are safe you can check the list here.

3. Plan Ahead.

Time to shop and to stock up on foods you've possibly never even looked at before. You're going to be visiting the Gluten-Free sections of your supermarket for wheat free pastas, breads and breakfast cereals, and you may be pleasantly surprised to discover that they are not as bad as you may have thought. You'll be trying lactose-free milks and seeing which ones you you prefer.You'll also be reading a lot of labels. Start stocking the cupboards with 'safe' food and clear out anything that you need to avoid and you'll have a better chance of succeeding.

4. Make it Fun.

It may seem tough at first but discovering new food can be an enjoyable experience all of it's own. Treat your low-FODMAP diet as you would any new cuisine and you'll look forward to mealtimes. Even invite friends for meals if you enjoy cooking and let them try something different too. And make sure to award yourself some low-FODMAP treats. For example, a little chocolate is permitted. There's more on that here.

5. Come Back Soon.

I shall be adding more recipes, tips and inspiration throughout the year so please add this blog to your favourites so that you can find your way back here. And don't forget to comment to let me know how you're getting on.

Happy New Year - may this be your best year yet.

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The Low-Fodmap Christmas Party Guide - Part 2

 

Not long now and the presents will be getting exchanged, the food will be on the table and the drinks will start to flow. So Fodmappers, do you know what and how much you can drink this Christmas? And whether you can even drink alcohol on a low-FODMAP diet.

Let's start with the good news.

Alcohol

According to Monash University (who we have to thank for developing the low-FODMAP approach to IBS) the following alcoholic drinks should be OK to include in your celebrations at the suggested levels. And no it doesn't mean you can have a glass of each. ;)

Beer - 1 Can

Whiskey - 1 x 30ml serving

Red wine - 1 x 150ml glass

Sparkling wine - 1 x 150ml glass

White wine - 1 x 150ml glass

Beware to avoid Rum and low-GI wine as both are high in fructose and may trigger symptoms of IBS.

Non-Alcoholic Drinks

If you prefer a glass of something non-alcoholic you should be aware that both apple juice and orange juice are also high-FODMAP so should be avoided. Also make sure to read the labels of any non-alcoholic fruit punch that may take your fancy. Some of these also contain apple juice.

Cranberry juice, however, should pose no problems and inspired a little mulled beverage all of my own. (See image at the top of the page). So here's my recipe for an easy, winter warmer to enjoy this Christmas.

Mulled Cranberry Punch

Ingredients

A carton of Cranberry juice drink (look for one which does not contain artificial sweeteners as they may be high FODMAP. I used Ocean Spray Classic.)

A mulled wine sachet.

Cinnamon sticks. (Optional).

Method

Pour the cranberry drink into a pan, add the mulled wine sachet, and heat gently for a few minutes.

Pour into glasses and add a cinnamon stick for decoration. 

And there you have it, Christmas in a glass. 

Serve to your guests with a selection of nuts or 'safe' cheeses and no-one will suspect a thing.

One final note. Remember that FODMAPs are cumulative so try to stick to small portions where you can. Personally I think that this might be the hardest thing to do at Christmas when there is so much good food and drink about but it's better to eat several small meals than one large one so that you keep the FODMAP levels low.

With that in mind, it just leaves me to wish you a very happy and healthy Christmas. May Santa bring you everything you wish for. See you in the New Year.

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The Low-FODMAP Christmas Party Guide - Part 1

 

Hi Fodmappers - ready for those Christmas parties? If you're like me, I'm guessing that your thoughts are going to be as much about what you can safely eat and drink as what you might wear? After all there are more embarrassing things that can happen to someone with IBS then turning up in the same outfit as your colleague! So here's my Fodmapper's guide to surviving the party season.

Part 1 - What Can I Eat?

The Set Menu

Do you dread that moment when the menu gets passed around the office with the set meal options? It's hard enough finding a tasty vegetarian option let alone one which is FODMAP friendly. Assuming you're already committed to a sit down meal, how can you make sure it's 'safe'? If it's a traditional Christmas meal there are several things to watch for.

First Course - There is often the choice of a vegetable soup for the first course but this may not be the best option for you. Even something innocent sounding like a carrot and coriander or parsnip soup may contain onions which are high-FODMAP. So my first tip is to opt for the melon.

Main Course - Goats Cheese tartlet sounds great, doesn't it? It's so very tempting for a Veggie Christmas meal but so wrong for us Fodmappers. Onions have a way of sneaking into these too but there's also the pastry to consider, and to avoid. You'll also want to avoid anything with mushrooms. If a nut roast is on the menu it could very easily contain wheat, onions and mushroom! But don't fear. My tip for the main course? Phone the restaurant beforehand and explain that you have special dietary needs - this is nothing unusual these days. Some restaurants pride themselves on being able to cater for special diets, as long as you give them enough notice. If they can't accommodate you, you could always offer to provide your own. That way you can eat in the confidence that it tastes great as well as the fact that it's not going to upset your tummy.

As for the vegetables - potatoes, parsnips, carrots and green beans are low-FODMAP, so enjoy. You should find you can tolerate a small portion of broccoli but remember to avoid the peas. As for Brussels sprouts, Monash University advises that a serving of two is tolerated by most people with IBS, though I'd choose whether to have those or the broccoli (rather than both) just to be extra careful. Also you'll be wise to avoid the stuffing and gravy - both are likely to contain wheat and onions.

Dessert - Christmas desserts are a challenge as wheat and dried fruit are high-FODMAP, and best avoided. But if you like something sweet you could take along some home-made low-FODMAP Ginger, Orange and Walnut Mince Pies to surprise your colleagues (having spoken to the restaurant first) or go for the savoury option and finish with the cheese selection. Cheese boards often come with grapes which are safe to eat, just remember to give the wheat crackers a miss.

The Buffet

The other scenario at this time of year is the festive buffet. This is a whole lot easier as far as a low-FODMAP diet is concerned, partly because a buffet tends to be a much more informal meal anyway and partly because you'll be in control of what goes on to your plate. If you're not sure yet what foods are safe to eat, take time to familiarise yourself with the 'Foods to Avoid' and 'Foods to Enjoy' lists. There are plenty of buffet classics such as plain crisps, plain corn tortillas, carrot and celery sticks, cheese and pineapple on sticks, olives, peanuts, grapes, cheddar or feta cheese and salad leaves which are low-FODMAP, so you won't go hungry.

You could even offer to help prepare the buffet, that way you can make sure there are plenty of low-FODMAP options available. Or take something with you, everyone loves someone who brings food to a party.

One final tip, especially if you know you are easily tempted by festive goodies, is simply to eat something before you go out. That way when the food is put in front of you it'll be easier to stick to those safe options.

In Part 2 I'll take you through some low-FODMAP drinks options complete with a tasty recipe of my own for a winter warmer which I think you'll enjoy.

'Til then - stay fabulous! :)
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Low-FODMAP Mince-Pies

Well it wouldn't be Christmas without them, would it?

Hi again Fodmappers. This will be my first Christmas since going low-fodmap and I realised I'm going to have to get organised if I want to enjoy some festive treats. So for the last few weeks I've been thinking about the things that really make Christmas for me, and mince-pies have got to be top of my list.

But mince-pies are normally a bit of a fodmappers nightmare. First there's the wheat in the pastry, but even if you go wheat free there's still the apple and dried fruit in the mincemeat. If you're buying ready made there may very well be other ingredients to watch for too - did someone say fructose-glucose syrup? It was only when I decided to try and create some low-fodmap mincemeat of my own that I discovered there's even fructose-glucose syrup in tubs of candied peel!

Eventually I struck on an idea, after all there are other Christmas flavours to be had. So here's my own twist on a Christmas favourite. These are vegetarian, wheat-free, gluten-free, apple-free and don't even contain the dried fruit that is normally found in mince pies - but are still very tasty. If you're vegan you could try replacing the butter with coconut oil. I haven't tried that but I imagine it would be yummy.

The directions below are for 12 mince pies. I hope you enjoy them.

Ginger, Orange and Walnut Mince-Pies

Pastry Ingredients

200g Gluten Free Plain White Flour
100g Butter
75g Cold Water

Mincemeat ingredients

6 x 1" Pieces of Bottled Stem Ginger
Zest of 1 Orange
Juice of 1 Orange
Zest of 1 Lemon
1/2 Tsp of Ground Cinnamon
1/2 Cup of Chopped Walnuts

First prepare the pastry.

Put the flour into a large bowl and add the butter. Work together until it resembles fine bread crumbs.
Add the water and stir through quickly until it begins to form a dough. Shape the dough into a ball and pop into the fridge for at least 30 minutes.

While the pastry is resting, prepare the mincemeat.

Chop the ginger into fine pieces and put into a pan with the orange zest, lemon zest, orange juice and cinnamon. Cook over a medium heat, stirring frequently, until it begins to take on a mincemeat like texture. Remove from the heat and allow to cool a little. Stir the chopped walnuts into the mixture.

Roll out the pastry and cut out circles using a pastry cutter. Be careful handling the pastry as gluten free pastry has less stretch than ordinary pastry. Place into a greased mince-pie tin. Put a dessertspoon of the ginger mince-pie filling into each pie and top with a star cut from the remaining pastry.

Bake in a pre-heated oven at 180C/350F for 20 minutes being careful not to overcook. Eat warm or allow to cool and sprinkle with icing sugar for the perfect festive finish.