The low Fodmap diet for irritable bowel syndrome is complex, and one of the confusions can be around gluten-free versus low Fodmap. In particular, which flours are safe for us? Can we have any gluten-free flour or are some of them high Fodmap? In this video, I clear up this question. Transcription for Low Fodmap Flours Welcome to your weekly video. Today I'm going to talk to you about flours and which ones you can use and which ones you can't. Of course, I'm talking about the flours you use in baking, not in those that grow in the garden. Now there are several flours that we can use and several that we can't use as well. Normally when you go gluten-free, you have to use a flour mix - a few different ones together which have different properties. Otherwise, you're not going to get an end product that sticks together because the gluten in wheat flour is what makes it stick together, so we have to substitute that. If you buy a gluten-free flour - a processed one from the … [Read more...] about Which Flours are Low Fodmap?
FODMAPS
Lentils & Legumes on the Low Fodmap Diet
Lentils and legumes are an important source of protein, especially for vegetarians. However, we should all include the permitted amounts of these because they are also a great source of prebiotics, which are necessary to regulate the gut bacteria. Unfortunately, the vast majority are high Fodmap, but in this video, I discuss a couple of them that are low Fodmap in certain amounts. Transcription of Lentils & Legumes on the Low Fodmap Diet Today I want to talk a little bit about the legumes and pulses that you can eat on the Low FODMAP Diet. We can't eat a lot, but for the vegetarians among us, it's really important that we can have some of these because they're a great source of protein and fiber. We can have quarter of a cup of canned chickpeas. They do have to be canned because in the process of the canning, many of the FODMAPs - the FODMAPS, by the way, in chickpeas are the galacto-oligosaccharides - and many of those come out into the liquid. If you drain and wash the … [Read more...] about Lentils & Legumes on the Low Fodmap Diet
Medication & Supplements on the Low Fodmap Diet
Those with IBS often take a whole raft of medication and supplements in their efforts to feel better. However, this can sometimes be counter-productive and make matters worse. It’s very important to understand everything that goes into your gut and to do your own research into the ingredients of everything that you consume. Watch my video to learn more. Transcription of Medication & Supplements on the Low Fodmap Diet Those on the low Fodmap diet sometimes forget that everything that is swallowed affects your gut, and that includes medication and supplements. Some medication like insulin for diabetics or high blood pressure pills are lifesaving and can’t be stopped. But that medication may contain high Fodmap inactive ingredients so do have a chat with your doctor and ask about all the ingredients in the medicine you are taking and not just the active ones. It could be possible to make a change if it is found that a certain medication is exacerbating your gastrointestinal … [Read more...] about Medication & Supplements on the Low Fodmap Diet
Plan to Succeed on the Low Fodmap Diet
On pages 20 and 21 of my new book, The Low FODMAP 6-Week Plan & Cookbook, I give you tips on how to succeed on the low Fodmap diet. These tips continue for a total of seven pages because there are so many different aspects to this diet that no one else will tell you about, and which would not occur to you by yourself. In my coaching, I take a multi-faceted look at how to eliminate your IBS symptoms and all that information is in this book along with meal plans, dairy pages, lifestyle exercises etc. Below I have posted pages 20 and 21 for you. See if there is something there that is new to you. Pre-order your copy of The Low FODMAP 6-Week Plan & Cookbook here: https://www.quartoknows.com/books/9781592337897/The-Low-FODMAP-6-Week-Plan-and-Cookbook.html by 13th February to receive an exclusive bonus gift: an invitation to one of four complimentary group coaching sessions once the book is released. Send me proof of your pre-order purchase by emailing me at … [Read more...] about Plan to Succeed on the Low Fodmap Diet
The Low FODMAP 6-Week Plan & Cookbook
As you will have seen from my extra newsletter on Friday – just before I went camping for five days – my publisher informed me that my book, The Low FODMAP 6-Week Plan and Cookbook was already on Amazon, Booktopia etc for pre-order. And now I have the actual book in my hands!! See photo. So thrilled. I am thrilled because finally there is a book out there that gives you everything I have learned through having IBS myself, coaching well over 1,000 one-to-one clients as well as heaps of others in my workshops, and through extensive research and taking continuing education courses from Stanford University and the University of Boulder, as well as from the Monash University, where the diet was created. Inside this book you will find ... 100 recipes with multiple colour photographs 6 detailed weekly meal plans 6 weekly double-page diary pages 6 case studies of people who have conquered their IBS symptoms through the low Fodmap diet program Comprehensive … [Read more...] about The Low FODMAP 6-Week Plan & Cookbook
How Resistant Starch may be affecting your IBS
Some of you who are trying the low Fodmap diet, may not have had complete success with eliminating your symptoms. If that is the case, there are various things for you to look at and one of them is resistant starch. Today's video will explain what it is, how it may be affecting your digestive system and what to do about it. Resistant Starch Today I want to talk to you about the part that resistant starch could be playing in your symptoms. If your symptoms are continuing even though you feel you have put everything else into place with this diet, then it is time to look at resistant starch. Resistant starch resists digestion and passes through to the large intestine where it acts like dietary fibre. This is now thought of as the third type of fibre alongside soluble and insoluble fibre. Let me explain a little about the two starches, amylopectin starch and amylose starch. Amylopectin starch is easy to digest and absorb. It gelatinizes (absorbs water) easily when heated in … [Read more...] about How Resistant Starch may be affecting your IBS