A Complex Diet
I am super pleased to hear that more and more often healthcare practitioners are mentioning the low Fodmap diet to their patients with IBS but, almost right across the board, they don’t really know much about it and tell the patient to Google it for a list of allowed foods.
So, the confused soul Googles the diet, picks up some probably obsolete list of allowed and banned foods to try it themselves. And they fail. They fail because the list is very likely to be inaccurate and also because this diet needs to come with a set of instructions and you won’t find that by Googling it. It is a complex diet and you need to understand how it all works to implement it safely and in such a way that you have positive results.
All fruit and vegetables contain Fodmaps. Those on the allowed list contain a lower level of Fodmaps – that’s the only difference. So you think you can have a big salad of allowed vegetables – 1 carrot, ½ cup of zucchini, ¼ stick of celery, 2 radishes, 1 cup of lettuce and a tomato. Yum, yum! And then you get a belly ache and curse the diet for being all wrong. But see those amounts? 2 radishes are okay, 3 are not. ¼ stick of celery is okay, ½ stick is not. So what happens when we put all those allowed amounts together? We have a high Fodmap cocktail, that’s what!
This diet is all about amounts and the accumulative effect of those Fodmaps in the body. And they continue accumulating over the day until you go to the toilet and zero them out. Then you can start the accumulation process all over again. It is not about good foods and bad foods. Balance is the key.
And one more thing. There are heaps of low Fodmap foods to eat, so we can get a varied diet. Don’t do what I see many people do and that is to limit your diet down to a handful of foods you are sure don’t hurt you and that you know how to prepare. You will end up with a whole new set of health problems from the lack of nutrients being absorbed into your body. Eat as widely as possible and stay healthy.
If you are more than a little confused by it all and need help, my new low Fodmap diet coaching program starts Monday 30th June and you can still get into the group of ladies who are about to start the transformation process so they can live a normal, pain-free life. Fill in the application form HERE and I will give you a call about it.
One of the ladies in my coaching program which is just finishing up gave me the idea for this recipe when she made a fish pie one night for her and her husband. This is my version of a low Fodmap potato-top fish pie. It was very tasty and along with a green salad created a full meal for dinner and there was one mini casserole left over for my lunch the next day.
- 2 large potatoes
- 2 tbsp butter
- 500gms/17.6oz smoked fish
- 16 mussels
- 1 red bell pepper
- 1 zucchini
- 2 tbsp of butter
- 2 tbsp flour
- Salt & pepper
- 4 slices bacon
- Grated cheese
- Heat oven to 180°C/350°F.
- Peel and chop up the potatoes.
- Boil them in salted water until tender.
- Mash them with one of the lots of butter.
- Break up the fish into bite-sized pieces.
- Chop up the red pepper and zucchini into small pieces.
- Fry the bacon until crispy.
- chop into small pieces.
- Heat a little oil in a frying pan and cook the vegetables until tender.
- Melt the other lot of butter in a large saucepan.
- Add the flour and stir to combine with the butter. Cook a little until well combined.
- Add the milk a little at a time, Stirring well in between additions.
- Add enough milk to create a thick white sauce.
- Add the cooked zucchini and pepper mix and the mussels and the fish.
- Spoon into 4 small casserole dishes or one larger one.
- Pile the potato on top and scatter the cheese and bacon over the potato.
- Place them in the oven for 10-15 minutes to brown the tops and melt the cheese.