Thursday, 29 January 2015

7 Low FODMAP Breakfast Ideas

Hi again Fabulous Fodmappers - How are you? (I don't call you 'fabulous' enough, but I hope you know you are?)

I apologise for being a little late with this weeks post, I'm just getting over a sinus infection. Looking on the bright side I managed to avoid antibiotics which I'm happy about as I don't want to mess with my gut flora if I can avoid it. I think it just needed a little time and rest.

But I'm happy to say I'm feeling better now and back to my usual excited self. I can never quite express how much going low-FODMAP has changed my life for the better, but I know there are some of you who still find the whole thing daunting. (I did at first too). I also understand that if you're still quite poorly with your IBS, you probably don't want to spend hours searching the net for info. So I thought this week I'd just share some different low-FODMAP breakfast suggestions to inspire you.

As always, the suggestions here are vegetarian (because I am). If you wish to include meat in your low-FODMAP diet you can do as meat does not contain FODMAPs. Just be sure to avoid anything too fatty as that may trigger symptoms too.

7 Low-FODMAP Breakfast Ideas 

1. Porridge made with lactose-free milk and sweetened with banana, raspberries, blueberries or strawberries. (Any of these fruit are suitable but remember to keep to one portion with each meal to keep fructose levels low). I also like to add a little coconut oil and a sprinkle of cinnamon to mine. More info on bananas here.

2. Omelettes make a great protein packed breakfast and you can add tomatoes, spinach, courgette, spring onion greens, cheese and herbs to make it the way you like it.

3. Scrambled tofu on gluten free bread makes a nice breakfast which is not only low-FODMAP it is also suitable for vegans. But note, not all gluten free breads are low-FODMAP. Check the ingredients list to be sure the bread does not contain soya or apple.

4. Fancy something sweet in the morning? How about buckwheat pancakes with maple syrup? (For more on buckwheat click here). Again be sure to use a lactose free milk.

5. Make your own muesli. Shop bought muesli tends to contain wheat, dried fruit or whey powder which you want to avoid. So make your own from ingredients such as quinoa flakes, rice flakes, oats, nuts, seeds and dried banana chips. Yum!

6. Or what about cheese and tomatoes on gluten-free toast?

7. And finally, Rice Krispies! Ok that might not sound like the healthiest breakfast option but they are low-FODMAP (of course the lactose-free milk rule will apply) and I like to show you that low-FODMAP doesn't have to be complicated. I think it's also good to know there are easy options for children with IBS.

So there you have it, a different breakfast idea for every day of the week. And I didn't even include muffins. You might also like to check out the Chachouka recipe here. (Doesn't that make 9 suggestions in total?)

If you have any more ideas - please post them in the comments below. In the meantime, be nice and share this post on facebook, pinterest and google + using the icons below. Chances are that some of your friends also have IBS and don't like to talk about. A click from you could help them on the road to recovery. Many thanks - and stay fabulous!

Sunday, 18 January 2015

Sunshine, Lemon and Raspberries.

Hi Fodmappers - I hope the sun is shining where you are?

It's been a beautiful day here today, the kind of day which puts you in mind of summer desserts. And as I have wanted to make these for a few days, today seemed the perfect day for them. They are also incredibly easy to do. (I made these in the length of time it took to also make a cup of tea).

All you need is

  • Some ready made meringue nests
  • A jar of lemon curd
  • Some raspberries
  • A bar of dark chocolate.

Simply spoon some lemon curd into the meringue nest. Top with raspberries and flakes of dark chocolate. (To make the chocolate flakes, simply shave the bar of chocolate with a knife).

And there you have it. A taste of summer, any time of year.

The sharpness of the raspberries goes wonderfully with the lemon and the meringue. And I just love dark chocolate! Of course, these are also low-FODMAP, but you'd never know. I always think that us Fodmappers miss out on so much, it's good to have a treat now and then. And if you're entertaining, these are something everyone could enjoy.

Try them and let me know what you think.

Thursday, 15 January 2015

Why Your Large Intestine is Big News

Hi Fodmappers - How are you doing? I just wondered if you spotted the articles on IBS in the news this last week?

The first was a piece in 'The Independent' which reported on a study into the role of prebiotics (note: not probiotics) in the treatment of anxiety and IBS. And the second was a feature on the low-FODMAP diet in the 'Daily Mail'.

If you've been following this blog a while, you'll know that I have written before about the issue of prebiotics and a low-FODMAP diet, but it's something which continues to interest me as prebiotics, often listed simply as FOS or GOS, are high FODMAP. (FOS is short for Fructo-oligosaccharide and GOS for Galacto-oligosaccharide and they are highly fermentable.)

This particular study compared FOS, GOS (specifically one referred to as B-GOS) and a placebo. The Independent reports that, volunteers in the B-GOS group "paid less attention to negative words, and more attention to positive ones, than those taking placebo." And that they "also had lower levels of the stress hormone cortisol in their saliva after three weeks on the prebiotic than they had at the beginning of the experiment." What's more "The effect of B-GOS on the attention task is similar to results found when healthy volunteers were given anti-anxiety or anti-depressant medication."

Impressive results, eh?

As many people with IBS also suffer with anxiety surely this raises the question of whether we should all be dashing out and stocking up on prebiotics despite the fact that they are high FODMAP.

Well before you do, I suggest you take a glance at the images on my earlier blog. There you'll see that the prebiotics added to the supplements you might find in your health store are FOS not GOS. And as the study discovered, "No effects were found after the administration of FOS."

So what does this mean?

Well it means that there's probably no benefit to be gained from the use of prebiotics - at least at the moment. (That's not to say that there's no benefit to be gained from taking a probiotic). And that the most effective means of managing the symptoms of IBS continues to be the low-FODMAP diet. Nevertheless I think this is going to be an interesting area to keep an eye on. I'll let you know if I spot anything further.

Which brings me to the article in the Daily Mail. This was, as you would expect, less academic and more celebrity focused, but it did include a couple of recipes and information on the Monash phone app, which is a really useful tool to have. I'm not sure it had anything new to tell us but it's always nice to see FODMAP getting a bit of coverage and it gets people talking. Thinking about it now, someone asked me a few questions last week about going low-FODMAP and I wonder if they might have seen this particular article. Having experienced the benefits myself, it's something I'm always happy to talk about, and as you know, I also love discovering new things to eat.

I'll be back soon with another yummy recipe for you. In the meantime please don't be shy about saying hello. I'd love to know how you're getting on with your low-FODMAP diet and the difference it's making to you.

Tuesday, 6 January 2015

Quick, Light and Low - Veggie Noodle Soup

Hi Fodmappers - How is that New Year's Resolution coming along? Discovering plenty of tasty low-FODMAP recipes? Don't panic if everything seems strange right now, you'll get the hang of it I'm sure. And to help you along I thought I'd share a recipe of my own for a very simple, fresh and healthy soup that you can make in minutes.

Low-FODMAP Veggie Noodle Soup

Suggested ingredients

Rice noodles
The green part of spring onions
Red bell peppers
Soy Sauce
Ginger (either a small piece of root or a pinch of ground ginger)
Black Pepper
Coconut Oil (though any oil will do)


Finely chop the carrots, peppers, spring onion greens and ginger.
Prepare lemongrass by peeling away leaves and squashing the tip with a rolling pin to release the flavours.
Cut tofu into small cubes.

Lightly cook the vegetables in a little oil until they begin to soften.
Add boiling water, lemongrass, soy sauce, salt and black pepper. Reduce to a simmer for a few minutes.
Add tofu and warm through gently.

Put the rice noodles into a bowl, remove the lemongrass from the pan and pour your soup over the noodles. Allow noodles to soften in the soup for approx 3 minutes.

And that's it - quick, light and low-FODMAP. Perfect when you're pushed for time or just want something fresh and easy.


'Til next time Fodmappers - happy eating!

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