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 There is a lot of confusing advice, some research has become outdated, then there is new research, and it is all too easy to read information on the internet to follow it to our detriment or even peril.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
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‘Tabouleh’ quinoa salad

An adapted ‘Tabouleh’ recipe using quinoa instead of bulger wheat, a similar adaptation can be made to substitute couscous with quinoa in Mediterranean dishes.

Ingredients

2 cups of cooked quinoa
1 red onion, finely chopped
4 vine tomatoes, finely chopped
1 medium cucumber, finely chopped
200g of feta cheese or Goats cheese or Free From alternative
3 tablespoon of extra virgin olive oil
Juice of 1 lemon
Bunch of chopped mint
Freshly ground black pepper
Sea salt to taste

Simple method

1. Place all ingredients into a large bowl and carefully toss.

2.Serve in glass dishes.

Enjoy!

Tru3 J0y

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Seasonal produce in Ireland and the UK

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January: Beetroot, Leek, Squash, Cabbage, Parsnip, Shallot, Celeriac, Carrot, Onion, Kale, Celery, Turnip, Potato, Brocolli, Brussel sprouts, Pear, Apple, Clementine
Goose, Lobster, Scallops, Brill, Clam, Cockles, Haddock, Halibut, Hake, Lemon sole, Monkfish, Mussels, Oyster, Plaice, Turbot
February: Cabbage, Chicory, Potato, Leek, Brocolli, Squash, Kale, Onion, Parsnip, Shallot, Celeriac
Guinea fowl, Goose, Halibut, Mussels, Lobster, Brill, Clam, Cockles, Cod, Haddock, Halibut, Hake, Lemon sole, Mussels, Oyster, Salmon, Turbot
March: Parsley, Radish, Carrot, Leek, Sprouting broccoli, Sorrel, Potato, Mint
Sardine, Lobster, Cockles, Cod, Halibut, Hake, Lemon sole, Mussels, Oyster, Salmon, Sea trout
April: Rosemary, Spinach, Morel mushroom, Wild garlic, Radish, Carrot, Celery, Kale, Watercress, Strawberry, Rhubard
New season lamb, Cockles, Cod, Crab, Halibut, Salmon, Sea trout
May: Samphire, Asparagus, Cauliflower, New potato, Parsley, Mint, Broad bean, Carrot, Spinach, Lettuce, Celery, Cherry, Raspberry, Rhubard
Duck, Sea trout, Sea bass, Lemon sole, Cod, Sardine, Lamb, Crab, Dover sole, Halibut, Herring, John Dory, Plaice, Salmon
June: Artichoke,Courgette, Broad bean, Lettuce, French bean, Pepper, Spinach, Asparagus, Celery, Aubergine, Pea, Mangetout, Tomato, Gooseberry, Elderflower, Strawberry, Redcurrant, Cherry
Hare, Crayfish, John Dory, Lamb, Cod, Crab, Dover sole, Haddock, Halibut, Herring, Lemon sole, Mackeral, Plaice, Salmon, Sardine, Sea bass, Sea trout
July: Artichoke, Beetroot, Courgette, Aubergine, Fennel, Pea, Runner bean, Tomato, Watercress, French bean, Sage, Lettuce, Mangetout, Cauliflower, Broad bean, Blueberry, Strawberry, Loganberry, Raspberry
Clam, Pike, Trout, Pilchard, Lamb, Cod, Crab, Dover sole, Haddock, Halibut, Herring, John Dory, Lemon sole, Mackeral, Plaice, Salmon, Sardine, Scallop, Sea bass, Sea trout
August: Artichoke, Basil, Beetroot, Pea, Tomato, Broad bean, Brocolli, Cucumber, French bean, Lettuce, Fennel, Mangetout, Aubergine, Spinach, Courgette, Sweetcorn, Apricot, Damson, Melon, Strawberry
Lamb, Cod, Crab, Dover sole, Grey mullet, Haddock, Halibut, Herring, John Dory, Lemon sole, Mackeral, Monkfish, Plaice, Salmon, Sardine, Scallop, Sea bass, Squid
September: Artichoke, Aubergine, Beetroot, Brocolli, Sweetcorn, Cucumber, Courgette, Kale, Spinach, Onion, Tomato, Lettuce, Mangetout, Runner bean, Pumpkin, Leek, Plum, Blackberry, Apple, Fig, Damson, Grape, Melon
Autumn lamb, Partridge, Wood pigeon, Duck, Venison, Grouse, Brown trout, Oyster, Mussel, Sea Bass, Clam, Cod, Crab, Dover sole, Grey mullet, Haddock, Halibut, Herring, John Dory, Lemon sole, Mackeral, Monkfish, Plaice, Salmon, Sardine, Scallop, Squid, Turbot

October

Watercress, Squash, Celery, Brocolli, Beetroot, Leek, Mushroom, Runner bean, Courgette, Marrow, Kale, Pumpkin, Elderberry, Fig, Apple, Grape

Autumn lamb, Duck, Grouse, Guinea fowl, Partridge, Oyster, Mussel, Brill, Clam, Cod, Crab, Dover sole, Grey mullet, Haddock, Halibut, Hake, John Dory, Lemon sole, Mackeral, Monkfish, Plaice, Sea bass, Squid, Turbot

November

Parsnip, Chestnut, Beetroot, Swede, Cabbage, Runner, bean, Turnip, Potato, Kale, Celery, Celeriac, Squash, Pumpkin, Leek, Cranberry, Pear, Quince, Apple, Clementine

Duck, Grouse, Teal, Partridge, Brill, Clam, Haddock, Halibut, Hake, Lemon sole, Monkfish, Mussels, Oyster, Plaice, Sea bass, Squid, Turbot

December

Celery, Red cabbage, Swede, Celeriac, Turnip, Kale, Brussel sprout, Pumpkin, Beetroot, Parsnip, Brocolli, Leek, Onion, Pear, Apple, Clementine, Cranberry

Turkey, Partridge, Duck, Goose, Haddock, Sea bass, Brill, Clam, Halibut, Hake, Lemon sole, Monkfish, Mussels, Oyster, Plaice, Turbot

Tru3 J0y

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Colourful vegetables

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Vegetables can be freely paired with greens making your nutrition full and balanced.
Everyone has their own favourites; carrots, beets, celery, turnips, sweet potatoes, brussel spouts, onions, broccoli, cabbages. All are extremely nutritious, containing vitamins, fibre, water, elements and minerals to fill you up trim the body naturally, high in folate, potassium and vitamins A, E and C.
The proverb says:

“A sound mind in a sound body.”

By adding more vegetables and greens to your diet plan you will notice an improvement in a brief period of time to enhance your the body’s performance, especially pre or post exercise.

Tru3 J0y

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Green vegetables

Greens:
• contain an excellent source of iron which needs vitamin C to be absorbed and greens contain both
• are the most effective way to slim down the body
• they are incredibly low in calories
• can help keep you full longer
• balance your body
• regulate different physiological processes
• make your mind bright
• full of antioxidants, minerals and vitamins, protecting and restoring your skin and body cells
• contain a high level of nutrients.

When you eat greens, your body does not require more signals to eat, as a result, you feel full and don’t overeat.
Greens reduce the risk of heart disease, including heart attack and stroke since they help reduce blood cholesterol levels.

So, eating greens is one of the best ways to stay healthy and lose weight for the reason that they are a rich source of minerals, including calcium, magnesium, iron and vitamins especially C, K, E and B group.

Tru3 J0y

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