Last night, I had guests for dinner and I made three different low Fodmap pizzas for the main course. I use a normal wheat base because I don’t have an issue with wheat. An interesting fact is that only about 10% of my IBS clients have an issue with wheat. It is one of the least problematic Fodmap-containing foods. However, if you are either Celiac or among the 10% who have an issue with the fructans in wheat, then here is an interesting low Fodmap pizza base I used many years ago during a short Paleo phase: https://www.strandsofmylife.com/pizza-paleo-style/ Or you could create a more classic one like this one from the Monash University blog: https://www.monashfodmap.com/recipe/pizza-dough-8-topping-ideas/ Following are the toppings I used: Pesto (you can find the recipe here: https://www.strandsofmylife.com/low-fodmap-pesto-pasta/ ), pre-grilled eggplants, cherry tomatoes and mozzarella cheese. Preservative-free bacon (pre-cooked until crisp and chopped up), Crème freche … [Read more...] about Low Fodmap Pizzas
You may have seen on the Monash Fodmap blog or on the Monash Fodmap app that the Fodmap content of food keeps changing. That is not only confusing but troubling for those trying to follow a low Fodmap diet accurately. It’s good to know why this is happening. Fodmaps are short-chain carbohydrates and their levels can vary as a result of several different factors beyond our and the researchers’ control. First, let me give you a couple of examples of radically changed amounts. Instead of 10 strawberries, we can now only have five. Blueberries have also changed, but in the other direction. We used to be able to have only ¼ a cup, while now we can have a full cup. The Monash Fodmap team have discovered there can be large differences in the Fodmap content of food depending on the country the food is grown in. So let’s get to the reasons why this may be true: The soil The soil’s nutrient content has changed and more fertilizers are used. This is due to global warming causing … [Read more...] about The Confusion of the Changing Fodmap Content of Foods
IBS affects the quality of life of those who suffer from this chronic condition. A research study carried out in The Netherlands came to the conclusion that our quality of life is only 62% of that of a non-sufferer. So the impact is enormous. Of course, the degree to which our lives are restricted depends on whether we are already on the low Fodmap diet or not. If we have already been through the stages of the diet to find our triggers and expanded our diet to something manageable, then we are far better off than those who are still on the journey to finding how to control their symptoms. However, on the whole, those of us with IBS face life in a different way. Below I have put together a list of ways in which our lives can differ, though this naturally varies from one person to another. Our focus on toilets I have had IBS all my life and it took years before I realized that not everyone has the same relationship with the toilet that I do. I always took longer in there and never … [Read more...] about Life with Irritable Bowel Syndrome
Sushi is considered a healthy food because it is generally low in fat but it is an unbalanced food which is also low in protein and vegetables. The largest component is rice. For an occasional meal that is fine but before we decide to add this to our list of foods we can consume, we have to investigate each of the parts that make up the whole. Rice: Rice is low Fodmap but when it is prepared for sushi, sushi vinegar is added. Many commercial sushi vinegars contain high fructose corn syrup, so if fructose is a trigger for you, you will need to check the ingredients of the rice component before purchasing. If you make the sushi yourself, you can use ordinary sugar instead. The brown rice option is always the healthier choice because the inclusion of the rice fibre slows down the absorption of the sugars in the rice. Nori: Nori, which is wrapped around the rice, is a dried, edible seaweed, which is low Fodmap so we do not need to worry about this component of … [Read more...] about Is Sushi Low Fodmap?
Short chain carbohydrates or, as we know them, FODMAPs, are mal-absorbed in the digestive system of those with IBS. The low Fodmap diet will help rectify that. But, even after implementing the low Fodmap diet, we could still have symptoms and that’s because there are other gut irritants that can affect the gut. Let’s have a look at them: Caffeine Caffeine is a stimulant which increases gut motility (the speed of the gut) by increasing the contraction of the muscles that push food through the gut. This can result in looser stools, which is not ideal for those who have IBS-D (IBS with diarrhoea) while being more helpful for those with IBS-C (IBS with constipation). However, it can cause cramping and discomfort in both kinds of IBS. Caffeine is found in tea, coffee, chocolate, cocoa, some carbonated drinks like coca cola and in energy drinks. Those with IBS-D should avoid all of these as much as possible. Those with IBS-C can use them as a tool to help with constipation, but there … [Read more...] about Other IBS Gut Irritants besides Fodmaps
The low Fodmap diet is so much more than just the list of good and bad foods that your health practitioner hands you – if they mention the diet at all! It is a complex and confusing diet that, when done accurately, is miraculous. Therefore, don’t give up on it just because you are not having immediate success with it. The list of good and bad foods will get you only so far. Those of us with IBS malabsorb Fodmaps (the short-chain carbohydrates in food). We are not allergic and we are not intolerant to them. Thank goodness or we would die of malnutrition because Fodmaps are in fruit, vegetables, grains and legumes. In fact, everywhere except in protein meats and pure fat. So, we have to choose the correct foods and eat them in the correct amounts per meal. Easier said than done and that’s where most people get confused. But add the issue of “stacking” to the mix and most people throw their hands in the air in desperation. I have mentioned how important amounts are in this diet … [Read more...] about Why is “stacking” such a problem in the low Fodmap diet