FODMAP DIET

Fermentable

Oligo-saccharides

Di- accharides

Mono-saccharides

And

Polyols

 

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A diet low in FODMAP’s may be of benefit to some IBS (Irritable Bowel Syndrome) sufferers as it removes or alleviates symptoms of bloating, wind, abdominal pain with alternating bowel habits between constipation and diarrhoea with or without nausea and vomiting, but not all! Neither will it remove other physiological symptoms such as skin conditions, joint pain and discomfort, headaches or migraines.

A diet high, FODMAP’s (fruits, dairy, vegetables and grain cereals) are a category of carbohydrates, which rapidly fermented in the gut/ intestine.

It is important when speaking with your GP that you ask to be referred to a registered dietician with FODMAP approach training.

The low FODMAP diet is complex and so it is advisable to speak with a dietician, and one who is registered and experienced with this specialist diet. This is important as it is all to easy to begin a diet but omit certain foods which subsequently will also mean that either we do not benefit fully or we miss out on essential vitamins and minerals, this can have a detrimental affect on our body through lack of nutrition. Without the appropriate knowledge of foods, ingredients, processed foods, labels and eating out we can easily read information wrongly as some ingredients are ‘hidden’ being called different names like E numbers. There is a lot of confusing advice, some research has become outdated, then there is new research, and it is all too easy to read information on the internet to follow it to our detriment or even peril. It can also become ineffective.

The FODMAP diet is relatively new, so it is possible that a GP or gastroenterologist does not know if this diet, ask for them to refer you to a registered dietician to receive the correct up-to-date information. There are FODMAP trained dieticians working in the NHS and privately both may require referrals from your GP or consultant private dieticians may also require a referral. A vast amount of research and training is being undertaken a growing number of registered dieticians who are skilled in the delivery of the low FODMAP diet with formal training at a variety of global institutions.

High FODMAP

Vegetables and Legumes

  • Garlic – avoid entirely if possible
  • Onions – avoid entirely if possible
  • Artichoke
  • Asparagus
  • Baked beans
  • Beetroot
  • Black eyed peas
  • Broad beans
  • Butter beans
  • Cauliflower
  • Celery – greater than 5cm of stalk
  • Kidney beans
  • Leeks
  • Mange Tout
  • Mushrooms
  • Peas
  • Savoy Cabbage
  • Soy beans
  • Split peas
  • Scallions / spring onions (bulb / white part)
  • Shallots

Fruit – fruits can contain high fructose

  • Apples
  • Apricots
  • Avocado
  • Blackberries
  • Cherries
  • Currants
  • Dates
  • Feijoa
  • Figs
  • Grapefruit
  • Lychee
  • Mango
  • Nectarines
  • Peaches
  • Pears
  • Persimmon
  • Plums
  • Pomegranate
  • Prunes
  • Raisins
  • Tinned fruit in apple / pear juice
  • Watermelon

Meats, Poultry and Meat Substitutes

  • Chorizo
  • Sausages
  • Processed meat – check ingredients

Cereals, Grains, Breads, Biscuits, Pasta, Nuts and Cakes

  • Wheat containing products such (be sure to check labels):
  • Biscuits
  • Breadcrumbs
  • Cashews
  • Cakes
  • Croissants
  • Crumpets
  • Egg noodles
  • Muffins
  • Regular noodles
  • Pastries
  • Pasta made from wheat
  • Sourdough
  • Udon noodles
  • Wheat bread
  • Wheat cereals
  • Wheat flour
  • Wheat rolls
  • Wheatgerm
  • Barley
  • Bran cereals
  • Couscous
  • Gnocchi
  • Muesli
  • Pistachios
  • Rye
  • Semolina

Condiments, Sweets, Sweeteners and Spreads

  • Agavae
  • Fructose
  • Gravy, if it contains onion
  • High fructose corn syrup (HFCS)
  • Honey
  • Milk chocolate
  • Relish
  • Stock cubes
  • Sugar free sweets containing polyols – usually ending in -ol or isomalt
  • Inulin
  • Isomalt
  • Maltitol
  • Mannitol
  • Sorbitol
  • Xylitol

Prebiotic Foods

  • The follow items can be added to yoghurts, snack bars etc:
  • FOS – fructooligosaccharides
  • Inulin
  • Oligofructose

Drinks

  • Beer – if drinking more than one bottle
  • Dandelion tea
  • Fruit and herbal teas with apple added
  • Fruit juices in large quantities
  • Fruit juices made of apple, pear, mango
  • Orange juice in quantities over 100ml
  • Rum
  • Sodas containing High Fructose Corn Syrup (HFCS)
  • Soy milk made with soy beans – commonly found in USA
  • Sports drinks
  • Tea, fennel
  • Tea, chamomile
  • Tea, oolong
  • Wine – if drinking more than one glass

Dairy Foods

  • Buttermilk
  • Cream cheese
  • Cream
  • Custard
  • Ice cream
  • Milk – cow, goat and sheep
  • Sour cream
  • Yoghurt – including greek yogurt

LOW FODMAP

egetables and Legumes

  • Alfalfa
  • Bamboo shoots
  • Bean sprouts
  • Bok choy / pak choi
  • Broccoli – avoid large servings
  • Brussel sprouts – 1 serving of 2 sprouts
  • Butternut squash – 1/4 cup
  • Cabbage – 1 serving of 1 cup
  • Carrots
  • Celery – less than 5cm of stalk
  • Collard greens
  • Corn / sweet corn- if tolerable and only in small amounts – 1/2 cob
  • Courgette
  • Chick peas – 1/4 cup
  • Chilli – if tolerable
  • Chives
  • Cucumber
  • Eggplant / aubergine
  • Fennel
  • Green beans
  • Green pepper (green bell pepper)
  • Ginger
  • Kale
  • Leek leaves
  • Lentils – in small amounts
  • Lettuce
  • Marrow
  • Okra
  • Olives
  • Parsnip
  • Radish
  • Red peppers (red bell pepper)
  • Potato
  • Pumpkin
  • Pumpkin, canned – 1/4 cup, 2.2 oz
  • Scallions / spring onions (green part)
  • Silverbeet / chard
  • Spaghetti squash
  • Spinach, baby
  • Squash
  • Swede
  • Sweet potato – 1/2 cup
  • Tomato – avoid cherry tomato
  • Turnip
  • Yam
  • Zucchini

Fruit

  • Bananas
  • Blueberries
  • Boysenberry
  • Cantaloupe
  • Cranberry
  • Clementine
  • Dragonfruit
  • Grapes
  • Honeydew and Galia melons
  • Kiwifruit
  • Lemon including lemon juice
  • Lime
  • Mandarin
  • Orange
  • Passion fruit
  • Paw paw
  • Papaya
  • Pineapple
  • Raspberry
  • Rhubarb
  • Strawberry
  • Tangelo

Meats, Poultry and Meat Substitutes

  • Chicken
  • Beef
  • Lamb
  • Pork
  • Prosciutto
  • Quorn, mince
  • Turkey
  • Cold cuts / deli meat / cold meats such as ham and turkey breast

Fish and Seafood

  • Canned tuna
  • Fresh fish e.g.
    • Salmon
    • Cod
    • Haddock
    • Plaice
    • Trout
  • Seafood (ensuring nothing else is added) e.g.
    • Crab
    • Lobster
    • Shrimp
    • Mussels
    • Oysters

Cereals, Grains, Breads, Biscuits, Pasta, Nuts and Cakes

  • Wheat free or gluten free breads
  • Bread made from oats, rice, corn, and potato flours
  • Wheat free or gluten free pasta
  • Buckwheat noodles
  • Rice noodles
  • Porridge and oat based cereals
  • Cornflakes – 1/2 cup
  • Rice bran
  • Rice Krispies
  • Almonds – max of 15
  • Amaranth
  • Brazil nuts
  • Bulgur / bourghal – 1/4 cup cooked, 44g serving
  • Buckwheat
  • Buckwheat flour
  • Brown rice / whole grain rice
  • Cornflour / maize
  • Crispbread
  • Corncakes
  • Coconut – milk, cream, flesh
  • Corn tortillas, 3 tortillas
  • Hazelnuts – max of 15
  • Macadamia – max of 10
  • Millet
  • Oats
  • Oatcakes
  • Peanuts
  • Pecans – max of 15
  • Pine nuts – max of 15
  • Polenta
  • Popcorn
  • Potato chips, plain
  • Potato flour
  • Pumpkin seeds – max of 1 – 2 tbsp
  • Quinoa
  • Rice cakes
  • Rice crackers
  • Rice flour
  • Sesame seeds – max of 1 – 2 tbsp
  • Spelt
  • Sunflower seeds – max of 1 – 2 tbsp
  • Sorgum
  • Tortilla chips
  • Walnuts – max of 10
  • White rice

Condiments, Sweets, Sweeteners and Spreads

  • Aspartame
  • Acesulfame K
  • Barbecue sauce
  • Chocolate, dark
  • Chutney, 1 tablespoon
  • Fish sauce
  • Garlic infused oil
  • Golden syrup
  • Glucose
  • Jam / jelly, strawberry
  • Ketchup (USA) – 1 sachet
  • Maple syrup
  • Marmalade
  • Mayonnaise – ensuring no garlic or onion in ingredients
  • Mustard
  • Olive oil
  • Oyster sauce
  • Pesto sauce – less than 1 tbsp
  • Peanut butter
  • Saccharine
  • Soy sauce
  • Stevia
  • Sweet and sour sauce
  • Sucralose
  • Sugar – also called sucrose
  • Tomato sauce (outside USA) – 2 sachets, 13g
  • Vegemite
  • Vinegar, balsamic – less than 2 tbsp
  • Vinegar, rice wine
  • Worcestershire sauce

Drinks

  • Alcohol – is an irritant to the gut, limited intake advised:
  • Beer – limited to one drink
  • Clear spirits such as Vodka
  • Gin
  • Whiskey
  • Wine – limited to one drink
  • Coffee, espresso, regular or decaffeinated, black
  • Coffee, espresso, regular or decaffeinated, with up to 250ml lactose free milk
  • Coffee, instant, regular or decaffeinated, black
  • Coffee, instant, regular or decaffeinated, with up to 250ml lactose free milk
  • Espresso, regular, black
  • Fruit juice, 125ml and safe fruits only
  • Lemonade – in low quantities
  • Soya milk made with soy protein
  • Sugar free fizzy drinks / soft drinks / soda – such as diet coke, in low quantities as aspartame and acesulfame k can be irritants
  • ‘Sugar’ fizzy drinks / soft drinks / soda that do no contain HFCS such as lemonade, cola. Limit intake due to these drinks being generally unhealthy and can cause gut irritation
  • Tea, black, weak e.g. PG Tips
  • Tea, chai, weak
  • Tea, fruit and herbal, weak – ensure no apple added
  • Tea, green
  • Tea, peppermint
  • Tea, white
  • Water

Dairy Foods and Eggs

  • Butter
  • Cheese, brie
  • Cheese, camembert
  • Cheese, cheddar
  • Cheese, cottage
  • Cheese, feta
  • Cheese, goat / chevre
  • Cheese, mozzarella
  • Cheese, ricotta – 2 tablespoons
  • Cheese, swiss
  • Dairy free chocolate pudding
  • Eggs
  • Gelato
  • Lactose free milk
  • Lactose free yoghurt
  • Margarine
  • Oat milk
  • Parmesan cheese
  • Rice milk
  • Sorbet
  • Soy protein (avoid soya beans)
  • Swiss cheese
  • Tempeh
  • Tofu
  • Whipped cream

Cooking ingredients, Herbs and Spices

  • Herbs: Basil, Cilantro, Coriander, Mint, Oregano, Parsley, Rosemary, Tarragon, Thyme
  • Spices: All spice, Cinnamon, Cumin, Five spice, Paprika, Turmeric
  • Baking powder
  • Baking soda
  • Cocoa powder
  • Cream, 1/2 cup
  • Gelatine
  • Ghee
  • Icing sugar
  • Lard
  • Salt
  • Vegetable oil

Quinoa recipes

Quinoa seed crackers

3 tablespoons flaxseeds,
3 tablespoons sunflower seeds
2 tablespoons sesame seeds
3 ounces (1/2 cup packed) cooked quinoa
2 ounces (1/2 cup, minus 1 tablespoons) quinoa flour (or, substitute 2 ounces superfine brown rice flour)
2 ounces (1/2 cup, plus 1 tablespoon) quinoa flakes
3 ounces (1/2 cup) potato starch
1 teaspoon baking powder
1 teaspoon xanthan gum
1/2 teaspoon guar gum
1 teaspoon fine sea salt
2 ounces butter, softened
2 ounces olive oil
2 to 5 tablespoons ice-cold water

Method
Preparing to make the crackers Preheat the oven to 400°. Pull out a sheet tray and line it with a sheet of parchment paper.
Preparing the seeds. Put the flaxseed, sesame seeds and sunflower seeds, into the food processor. Pulse it until they have broken down but not butter.
Mixing in the dry ingredients. Add the cooked quinoa, quinoa flour, quinoa flakes, potato starch, baking powder, xanthan gum, guar gum, and salt to the food processor. Let it run for a couple of minutes, so everything has a chance to mix and dance, and the flours to become blended well.
Finishing the dough. Add the softened butter to the mix. Spin the food processor around. Slowly, drizzle in the oil, with the food processor running. At this point, the dough should be clumping together quite well, but not yet one big ball. If the dough feels at all too dry, add the water, 1 tablespoon at a time. Turn off the food processor.
Rolling out the dough. Put the clumps of dough onto the baking sheet. Squidge the dough together into a vague lump and carefully, gently, roll it out the approximate length and width of the baking sheet. If you desire, top the crackers with additional sesame seeds.
Baking the crackers. Bake the crackers until they are browned and firm to the touch, but not too brown or firm to the touch, about 20 minutes in our oven. Take them out of the oven and let them cool on the baking sheet.
Transfer the cracker (which should be one big sheet, or at least several) to a cutting board. When the cracker has completely cooled, cut it into the size of cracker you want. And so the cracker becomes crackers.

Makes about 20 crackers
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Quinoa recipes

Quinoa salad

200g/7oz quinoa, cooked according to the packet instructions
handful fresh parsley, chopped
1 tbsp chopped fresh mint
1 red pepper, finely diced
1 cucumber, finely diced
1 red onion, finely diced
100ml/3½fl oz extra virgin olive oil
1 lemon, juice only
salt and freshly ground black pepper

Method
Mix together the quinoa, herbs, vegetables in a bowl; dress with olive oil and lemon juice, season, to taste, with salt and freshly ground black pepper.

Vegetarian Spicy Quinoa pepper and bean stew

Prep Time: 10 min
Cooking Time: 20 min
Total Time: 30 minutes

Ingredients:
2 1/2 tablespoon olive oil
1 onion, chopped
Pinch salt to taste
Freshly ground peppercorns
2 clove(s) garlic, chopped
1 red bell pepper, diced
1 tsp chilli flakes, or to taste
10 fresh diced tomatoes, without skin or a 450g tinned tomatoes
450g tin black beans
1 red pepper, chopped
1 yellow pepper, chopped
1 orange or green pepper, chopped
Sprigs of fresh herbs chopped marjoram, oregano and tthyme or 1/2 tsp of dried herbs
1 Litre of vegetable stock
1 cup of cooked quinoa
Optional extra’s:
1 small tin of sweet corn
6 mushrooms sliced
1 small courgette chopped

Method
In a large deep flat pan heat the olive oil over medium heat. Add the chopped onion, stir until soft. Add, red bell pepper, cook until tender. Add the chili flakes tomatoes, herbs, black beans, and vegetable stock. Simmer, partially covered and stirring, 15 minutes. Add garlic, sweet corn, courgette, mushroom, peppers, or any other ingredients you choose, cook and cover for 3 minutes. Stir in quinoa and season with salt and fresh pepper to taste.

Serve, top with:
• fresh herbs to taste
• fresh grated Cheddar or cheese of choice

Tru3 J0y
Posted from WordPress

A’s simple Autumnal Pumpkin soup

I name this ‘A’s simple Pumpkin soup as my youngest loves it just like this!

However I have added variations underneath;  which make it even more enjoyable for a more adult palate.

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A’s simple Pumpkin soup 

Pumpkin Soup

Pumpkin Soup (Photo credit: pamelasvoboda)

Ingredients:

1 medium Pumpkin

2 litres chicken or vegetable stock – preferably home-made

4 Bay leaves

1 teaspoon of freshly ground mixed peppercorns

Pinch of freshly ground rock salt

Equipment:

Large 4-6 litre stockpot or saucepan

Large wooden spoon or similar

Ladle

Measuring jug

Teaspoon

Liquidiser, blender or hand blender

Method

  1. Finely dice the pumpkin.
  2. Add to the stock pot with the Bay leaves, vegetable or chicken stock ~stirring well.
  3. Adding the pepper and salt boiling for twenty minutes until the pumpkin is soft.
  4. Liquidise with a liquidiser or blender.
  5. Serve in the pumpkin serving with a ladle.
  6. Serve with fresh bread and butter or gluten and dairy free version.

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Variation 1: Simple Pumpkin soup

Ingredients

Potato soup

Potato soup (Photo credit: Wikipedia)

Add to pan when adding pumpkin:

~ I medium sized red or white onion finely chopped

~ 4 potatoes peeled and finely diced

Method

  1. Once cooked and softened either liquidise or serve as a chunky soup.
  2. Season to taste.

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Variation 2: Spicy Pumpkin soup

Ingredients

1 medium Pumpkin

1 medium sized red or white onion finely chopped

4 potatoes peeled and finely diced

2 litres chicken or vegetable stock – preferably home-made

4 Bay leaves

1-2 teaspoons of chilli flakes or fresh chilli

1 teaspoon of Freshly ground mixed peppercorns

Pinch of freshly ground rock salt

Equipment:

Large 4-6 litre stockpot or saucepan

Large wooden spoon or similar

Ladle

Measuring jug

Teaspoon

Liquidiser, blender or hand blender

Method:

  1. Finely dice the pumpkin.
  2. Add to the stock pot with the bay leaf, vegetable or chicken stock ~stirring well.
  3. Adding the chilli, pepper and salt boiling for twenty minutes until the pumpkin is soft.
  4. Liquidise with a liquidiser or blender.
  5. Serve in the pumpkin serving with a ladle.
  6. Serve with fresh bread and butter or gluten and dairy free version

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Further spicy and non spicy variations add after adding stock stirring well:

  • chilli, nutmeg and coriander
  • curry powder and parsley
  • chilli, ginger and coriander
  • smoked paprika, nutmeg and coriander

 

Serve with Rosemary Socca Gluten free bread: https://sharonac72.wordpress.com/2012/08/22/rosemary-socca-gluten-free-bread/

Graham’s 30 minute Chicken and vegetable stew

Chicken and vegetable stew – Serves 6

Ingredients

  • 2 dessert spoons of sunflower or olive oil
  • 6 pieces of Chicken breast – cut into large 2″ chunks
  • 1 onion – finely chopped
  • 1 carrot per person – peeled and chopped
  • Add other vegetables of choice – cabbage, peppers sliced; peas, sweetcorn
  • 1 dessert spoon of cajun spices
  • 2 dessert spoons of bouillion
  • 1 1/2 Litres of boiling water
  •  1 dessert spoon of cornflour
  • 600 grams of rice
  • freshly ground mixed peppercorns

Method

  1. Add and heat the oil in a large stockpot or saucepan for half a minute on a medium heat until oil heated.
  2. Add cajun, chopped onion saute in a medium heat for one minute; maximum.
  3. Add chicken brown off adding vegetables of choice mixing thoroughly together to ensure spices well spread out; heat together for five minutes.
  4. Put bouillion or stock cubes to boiling water dissolving well before adding to the saucepan – mixing well with other ingredients once you do.
  5. Simmer for twenty minutes – check the chicken is cooked before serving.
  6. Once chicken is simmering cook the rice adding to pan and then double water to amount of rice simmering on a low heat for fifteen minutes.
  7. Add cornflour to a little cold water about 50ml eggcup amount – mix until smooth watery paste add to saucpean gently mix well heat to boil for two mintues to ensure flavours are blended together and cooked in.
  8. Serve with the rice adding freshly ground mixed peppercorns, to taste.

 

Detox – Cleanse inside out!

We all need to cleanse the inside of our bodies just as we cleanse the outside! So my first recipe is a Detox soup!

Detox  – Potassium broth

Ingredients:

2 large potatoes chopped into large chunks

2 large carrots chopped into large chunks

1 cup of red beetroot chopped into chunks

4 celery sticks, chopped into small chunks

1 cup of parsley roughly chopped

1 cup of turnips chopped into chunks

1 cup of peeled and diced red onion

Pinch of cayenne pepper to taste.

Method:

  1. Using a 1.8L (Litres) or 13 1/2P (pints).
  2. Place all ingredients into the stockpot .
  3. Bring to the boil for five minutessimmer for two hours, then strain.
  4. Drink hot reheat as required bringing to the boil.

 

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