Tag Archives: IBS

SHOULD I GO LOW FODMAP?

Currently, many people are being sent straight to the low FODMAP diet and it is being suggested they start on this diet by themselves. This diet has a big health halo about it and is being seen as a miracle cure. Now whilst this is an evidenced based approach and totally can work for many people, there is more to this than meets the eye. In reality there is never a miracle cure and this is a complex diet that really needs dietetic support or a lot of support from a health care professional who understands it. This diet is very restrictive leading to large changes in the foods you eat, many people follow the first elimination stage and do not progress to the reintroduction stage leaving them with limited food options. The Fodmap diet can be suggested too early on, as there are a number of simpler strategies to try first, which may make all the difference.

Firstly, what is the this Fodmap thing? FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. This essentially creates a diet low in allergens and common triggers, with foods being introduced back to the diet slowly to assess their role in triggering a flare up. People often report these foods as common triggers:

  • Dairy
  • Onion
  • Garlic
  • Caffeine 
  • Fatty foods
  • Certain fruit and vegetables
  • Lentils, beans and pulses

So cutting out all these foods gives your digestive system a rest, but it also leaves you with large gaps in your nutrition. Being on this diet also affects your gut bacteria and could after your fibre intake. So it’s key not to stay on it for longer than you need to. This is why working with a specialist is important, someone to help you plan what you can eat, find a balanced way of eating and ensure you only stay on the elimination stage for as less a time as possible.

You know how sometimes in life we have the tendency to jump into the deep end before seeing what other options there are?Whilst these strategies may not help everyone they are worth trying first.

  1. CHEW WELL – Slow down your eating and chew thoroughly. It helps your body digest.
  2. SMALLER MEALS – Having smaller meals means there is less for the body to digest. Do make sure you eat more frequently so you still meet your nutritional needs.
  3. REDUCE YOUR STRESS – Easier said than done but find things that help you destress. Reading, mindfulness, colouring, a bath. Whatever works for you!
  4. FIBRE – Try reducing your fibre or increasing it! It depends on your symptoms. If you have bloating and pain then decreasing insoluble fibre (beans, pulses, seeds, root veggies and brassicas) can help and slowly increasing soluble fibre (certain fruit and veggies, pats, pectin) can help. This has to be balanced with your fluid intake.
  5. MOVE MORE – Moderate exercise can also help symptoms.
  6. WATCH YOUR DRINKS – Reduce caffeine and alcohol.
  7. BREATHE BETTER – deep breathing can make a world of difference to our bodies and minds. 10 minutes a day can really help.

Whilst I appreciate it is not always easy to get access to a dietitian who is trained in the low Fodmap method it is worth trying these initial strategies first

Priya is trained in the low Fodmap diet and can work with you on a 1-1 private basis in person or via video call. This requires a minimum of 2 consultations.

Gluten Free, Wheat Free, Low Fodmap Tortillas/Wraps Recipe.

New toys…. getting a new breadmaker has sent me I’ll admit, a bit breadmaker-tastic. I made wheat free pizza base, normal pizza base, gluten free bread, normal bread and these tortilla wraps all in one weekend. 

Having chatted about Mexican food and sampled some Nacho’s  recenltly I had a desire to make fajitas…. which turned into Enchiladas just for ease of cooking and eating. I haven’t made something like this for ages due to the need to have wheat free wraps. Pure laziness!

With a little more time on my hands I set about creating and was very pleased with the results. These were thicker than they should have been but that is just down to my rolling skills. They cooked well and worked well with the enchilada mix, no sogginess and no falling apart. A success.

Gluten Free, Wheat Free Tortillas/Wraps
Yields 6
Not as complicated as it may seem.... homemade gluten free, wheat free tortillas
Write a review
Print
122 calories
27 g
0 g
0 g
2 g
0 g
73 g
3 g
1 g
0 g
0 g
Nutrition Facts
Serving Size
73g
Yields
6
Amount Per Serving
Calories 122
Calories from Fat 3
% Daily Value *
Total Fat 0g
1%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 3mg
0%
Total Carbohydrates 27g
9%
Dietary Fiber 1g
3%
Sugars 1g
Protein 2g
Vitamin A
1%
Vitamin C
0%
Calcium
0%
Iron
2%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 75g rice flour
  2. 75g cornmeal
  3. 50g tapioca starch
  4. 1 tbsp xanthum gum
  5. Water to bind
Instructions
  1. Mix the flours and xanthum gum together, then gradually add the water a bit at a time until you have made a soft but not sticky dough. I did this in a bread machine but it could easily be done by hand.
  2. Knead the dough then turn onto a floured board, and roll out to a thin round.
  3. Heat a non stick pan and cook each wrap for a few minutes on each side, the edges will start to curl up when they are ready to be turned.
  4. If using for enchiladas leave them to cool a little then fill with the mixture (mine was spicy chicken, peppers and mushrooms), top with salsa and cheese, bake for 15-20 minutes at Gas Mark 4.
beta
calories
122
fat
0g
protein
2g
carbs
27g
more
Dietitian UK https://www.dietitianuk.co.uk/