The other night I flicked through the cookbook Small Plates and Sweet Treats: My Family’s Journey to Gluten-Free Cooking, from the Creator of Cannelle et Vanille, Aran Goyoaga and came across a chicken Clafoutis recipe, which I thought I would adapt to my needs and make for dinner. The recipe below is the result. I did have to leave out, substitute and add several ingredients. If you want the original recipe, you will have to go to her book.
As those who read my blog know, I have been diagnosed as having fructose malabsorption. I am now on a FODMAPS diet to see if I am also intolerant to the other FODMAPS because they often go hand in hand.
What are FODMAPS?
These are fermentable, poorly absorbed short-chain carbohydrates. They are indigestible sugars which can cause all sorts of problems when they reach the bowel unabsorbed by the stomach.
FODMAP stands for:
Fermentable – rapidly broken down by bacteria in the bowel
Oligosaccharides – fructans and galacto-oligosaccharides (GOS)
Disaccharides – lactose
Monosaccharides – fructose
Polyols – sorbitol, mannitol, xylitol and maltitol
Malabsorption of any of these causes the symptoms of Irritable Bowel Syndrome. It has been proven from a scientific study that reduction or elimination of the foods that contain these will cause considerable improvement in the IBS symptoms in 3 out of 4 people.
At the moment there are only tests for intolerance to fructose and lactose but not the other two – the fructans and Polyols. The only way to know if you are also intolerant to those two is to go on a low-FODMAP diet for six weeks and then gradually introduce examples of foods containing them one at a time.
I know I am intolerant to fructose and that I am not intolerant to lactose so now I am part way through the six-week diet to see if I can eat the other two substances.
Examples of foods that I must avoid (this is by no means an exhaustive list – there are many more):
Fruit – apples, cherries, pears, watermelon
Vegetables – sugar snap peas
Sugars – honey, corn syrup, fruit juice concentrates.
Fruit – nectarines, peaches, persimmon, watermelon
Vegetables – artichokes, asparagus, Brussels sprouts, cabbage, fennel, onions, garlic, peas
Cereals – wheat, rye, barley
Legumes – chickpeas, lentils, all legume beans
Nuts – pistachios
Milk, milk products, yoghurt, (not butter, cream or hard cheese – lactose is almost non-existent in them)
Fruit – apples, apricots, blackberries, peaches, plumes
Vegetables – avocados, cauliflower, mushrooms, snowpeas
Additives – sorbitol, mannitol, maltitol, xylitol
Sugar-free or low-carb foods – gums, lollies, dairy desserts containing polyol additives
Having said that, I can eat the lactose-containing products because I know I have no problem with those. However, it is not all plain sailing. Adriano, who cooks in the weekend, forgot and put onions and garlic into the curry he made last weekend and I ate it without knowing. I assure you I had briefed him very carefully on what I couldn’t eat. But he is a man and he forgot!
I have also discovered that when I buy cooked delicatessen meats in the supermarket, I have problems despite the fact that meat doesn’t contain any of the FODMAPs. I know to stay away from processed meats but these were slices of roast beef etc. That can only mean they are putting something containing at least one of the FODMAPs on the meat either before, during or after cooking. I basically have to prepare all foods at home and take them with me to work. What I have always said about never eating anything if you don’t know where it came from is truer than ever.
Source of information: Food Intolerance Management Plan by Dr Sue Shepherd and Dr Peter Gibson