Tag Archives: FODMAPs

UKUSAgroceryshopping

Low FODMAP Grocery Shopping: UK vs US

Last week, with the help of my colleague Emma Carder, a FODMAP expert dietitian from the UK and my friend Gill, we highlighted some cooking differences and tips in the UK vs US  for FODMAPers. This week, Emma and I provide some tips for grocery shopping and low FODMAP brand names in the UK along with a few US alternatives.  UKUSAgroceryshoppingAs most brand name food items have NOT been tested, brand name foods below are recommended  based on listed ingredients only.  Brand name product recommendations may change over time as more food analysis of brand name foods is accomplished.

If you live in or travel to the UK while following the low FODMAP diet, here are a few tips from Emma Carder Freelance UK Dietitian & Registered Nutritionist

Emma, do you recommend certain brand gluten free bread for those on the low FODMAP diet?  Thankfully, gluten free (GF) breads and bread products like pittas, wraps, bagels, pizza bases are a lot easier to find in UK shops now than they were a few years ago. Larger supermarkets tend to have a separate ‘free from’ section for these products again though, due to increasing demand, they often sell out! I often advise people to buy a few products and freeze them so you don’t get caught short! Plus as they’re more expensive to buy freezing helps avoid wasting any too!

These brands & supermarkets listed below all have a few FODMAP friendly bread and bread products available within their ranges. Be sure to read the ingredients for any high FODMAP ingredients such as fruit juice concentrates apple & pear juices, inulin, onion, garlic etc….

Genius | Dietary Specials | Udi’s | Barkat (available via glutenfree-foods online shop)

Tesco | Asda | Marks and Spencer | Sainsbury’s | Waitrose | Coop

If you struggle to find any products in your local shops then buying online can be a good alternative (see below for some free from websites)

US low FODMAP bread/wrap alternatives: UDIs white sandwich bread is a popular choice for bread. Rudi’s original plain tortilla wraps appear low FODMAP as well. Udi’s also makes a nice pizza crust too!

Emma, do you recommend any suitable granola/muesli or ‘energy’ bars that are suitable for a low FODMAP diet?  This is a trickier question to answer as virtually all of them seem to have 1 or more added FODMAPS usually honey, fructose, FOS, inulin …….At the moment these are fodmap friendly :)

9 Bar: Peanut, Cracked Black Pepper

9 Bar Indulge: Cocoa & Raspberry, Cocoa & Coconut, Cocoa & Hazelnut

US Alternatives: Go Macro peanut butter bars (have plain and chocolate chip variety. There is a small amount pea protein in some of these but they are well tolerated by my clients), Nature’s Valley Peanut Butter Granola Bar (has small amount of soy flour-but well tolerated by my clients).

Homemade snacks (some ideas below) can be easy to make and frozen for when you need them!

Dietitian UK: Easy Banana & Yogurt Muffins (yogurt <2tbsp. per serving or could swap to a plain soya) CookLowFodmap: Homemade oatcakes (+ your fav topping *mine is peanut butter & sliced banana!)

Emma Carder Nutrition: Fodmap Friendly Scones

Two Dietitians Do The Fodmap Diet: Fruity Flapjacks

If you have a favourite recipe that’s got a high FODMAP ingredient, why not try it with a fodmap friendly swap it’s sure to taste just as good ;-)

For a snack on the go to make at home, consider my peanut butter quinoa bars.

 Emma, I have heard of Sesame Snap Bars, what are they?

These are fodmap friendly bite sized sweetened sesame seeds basically just sesame seeds, glucose syrup & sugar!

 Are there any suitable milk brands in the UK you recommend?

For regular cow’s milk without the lactose – Arlo’s Lactofree milk is very popular and now available in full fat, semi skimmed and skimmed varieties (fresh & UHT long-life). It’s generally easy to find and usually sits alongside the fresh soya milks in the supermarkets. Marks and Spencer have also recently started selling their own lactose free milk.

In the US, lactaid, Organic Valley lactose free milk & Dairy Ease make suitable lactose free cow’s milk.

Dairy free milk alternatives; soya, oat, rice, nut and coconut milks are all widely available in UK from supermarkets, health food shops and online. Although the majority of these have added calcium and B12 it’s always wise to double check. Some of these milks contain FODMAPs especially– fruit juice concentrates, apple juice, fructose and inulin (chicory root) so do read the labels.

Popular brands in the UK include: Alpro, Oatly, KoKo, Provamel and My Dairy –Free Dream. The supermarkets: Asda, Tesco, Sainsbury’s, Waitrose, Marks and Spencer and Morrisons all produce their own varieties of dairy free milks as well.

In the US, the only suitable soy milk appears to be 8th Continent-made from soy protein vs. the whole soybean. There are many rice and coconut milks that appear suitable. Always read label ingredients to ensure no added inulin or other FODMAPs are lurking! Avoid almond milk at this time until more formal testing. It likely is high in oligosaccharides-fructans and GOS.

Provamel also make a pouring natural soya breakfast yogurt which is great with a suitable granola, museli or overnight oats. Again though it’s not supplemented with calcium so you’d need to ensure getting enough from other foods.

What is a good brand of lactose free yogurt that you have found in the UK?

Arla’s Lactofree yogurts are a great option, available in strawberry and raspberry. They tend to be located in separate lactose free chilled sections and often sell out as they are very popular! If you don’t see any, keep checking or ask the store if they have any in stock.

Other fodmap friendly lactose free yogurts brands in the UK include: Alpro and Provamel. These are made using hulled not whole soya beans. Not all flavours are fodmap friendly though as some include: inulin, fructose syrups and fruit concentrates such as apple. Some flavours below that are friendly include – :)

  • Alpro Big Pot: Simply Plain along with Strawberry & Rhubarb are suitable both AND contain added calcium, vitamins B2, B12 & D
  • Provamel Big Pots: Natural (& small pots), Lime & Lemon Balm, Vanilla, Blueberry (& small pots), Forest Fruits (& small pots), Raspberry & Vanilla (small pots only) No added calcium or vitamins need to ensure getting enough from other foods.

Provamel yogurts can be found in some health food shops e.g. Holland & Barrett or Whole Foods (mainly London but also Glasgow & Cheltenham) or online via e.g. Ocado, Goodness Direct & Real Foods.

US low lactose yogurt includes Green Valley Yogurt (low lactose sour cream and cream cheese also available) and some Yoplait lactose free yogurts (stick with low FODMAP fruit flavors).

Fodmap Friendly Shopping & General Info

Any particular stores that you recommend for patients to secure gluten free products?

All the big UK supermarkets mentioned above will have ‘free from’ sections where FODMAP followers can hopefully find some suitable products. If you live out of town or only have access to small stores then you may struggle to find suitable products. Online shopping could be your best option here via supermarkets, independent ‘free from’ stores or directly from manufacturers online shops.

Online Free From Stores e.g.

Simply Free, Goodness Direct, Gluten Free Direct, Real Foods, Freego

Product Specific Online Shops e.g.

Doves Farm

Glebe Farm

Foodamentalists – UK online gluten and wheat free store selling pies and baking mixes. Their brownie, chocolate cookie, doughnut and Yorkshire pudding mixes are all fodmap friendly.

Isabel’s Kitchen – UK gluten free wheat free home-baking range. Several products in the range; batter mix, easy pud chocolate, sponge cake and Yorkshire pudding mix are also fodmap friendly! The range can be found in Asda & Booth stores or online via Ocado, Real Foods and Simply Free.

Foods You Can is a great overall UK resource for anyone living with a food intolerance or allergy.

In the US, I have a grocery list to get you started!GROCERYPOSTER_sept29_blog_HANDOUT

I posted this info in my first UK post, but feels it bears repeating!   If someone is looking for a dietitian to guide them in implementing the low FODMAP diet, how would they go about finding a skilled dietitian in the UK?

King’s College London holds an up to date record of UK and international dietitians that have undertaken their Professional Low Fodmap Course.

You can also search The British Dietetic Association Freelance Dietitian Group for private dietitians with an interest in IBS.

In the US, Patsy Catsos has an online FODMAP knowledgeable RD listing and I have one in the works….should be posted in the next week!

Emma, do you have any UK sites that you recommend for low FODMAP diet followers? 

My Top 4 in no particular order!

 Kings College London (FAQs)

Cook Low Fodmap (Recipes)

Two Dietitians Do The Fodmap Diet (Recipes, information & links to other great resources)

Clinical Alimentary (Recipes, information & links to other great resources)

My site Emma Carder Nutrition also has a few fodmap friendly posts as well e.g. gravy, scones & cookies

So there you have it!  I can’t thank Emma enough for all the time she took to answer all of my questions! Hopefully this helps navigate the low FODMAP diet a bit easier whether you live in or travel to the US or UK!

 

 

 

FODMAPSCOMPARED_BLOG

Low FODMAP Baking: US vs. UK

FODMAPSCOMPARED_BLOG

 

Hello Friends! As you probably know, the low FODMAP diet has gone global!

Thankfully, I might add, as there are many IBS sufferers around the globe. Periodically, I receive queries about the differences in baking, food selections etc. in the UK vs. US. So along with my good friend Gill, a fabulous baker, who grew up in the UK but now resides in the US and my colleague, Emma Carder, a UK based dietitian and FODMAP expert, here are some FAQs to help you sort out some of the differences.  Thanks Gill and Emma!

Let’s start with baking tips!

What is the equivalent of a 350 degree oven in the US to Celsius used in UK?  180 degree C or Gas mark 4 is the alternative (these options are usually stated in UK recipe books).

How do our measurements differ in the UK? For instance, a cup of flour in the US would be what in the UK?  This is always something I struggle with as cup sizes between countries can vary. I like this easy to follow US Cups Conversion Table from Dove’s Farm. Though there are slight variations from country to country–the UK  the measurement for 1 cup of flour would be slightly greater than listed in this conversion table 1 cup flour is 128 g (4.5 oz.).

How about a tablespoon measure in the US vs. UK–any difference?  Personally, I do not change anything when using a tablespoon measurement – I just use the US measurement. Though there is a slight difference: 1 tablespoon US (tbsp.) in volume  Equals: 0.83 tablespoons U.K. (tbsp. Imperial).

Emma, what flour blends do your recommend to low FODMAP diet followers?  Here in the UK we have a huge variety of individual gluten free (GF) flours available to buy in supermarkets, health food shops and online. They are made from all sorts of different grains, seeds, beans and starchy tubers! I’ve noticed that GF recipes are becoming increasingly adventurous by using a wider variety of different GF flours.

It’s definitely worth remembering though that not all GF flours have been FODMAP tested yet e.g. sorghum and teff. We know flours made from rice, potatoes, quinoa and corn (maize) are great to use on their own or in a shop bought blend as these have tested low for FODMAPs. Flours made from oats, amaranth, buckwheat, soya bean, chickpea (garbanzo), fava (broad) bean have on the other hand tested amber/red for FODMAPs. Followers may find they have to avoid or limit foods made from these flours to suit their individual tolerance.

In the UK popular, fodmap friendly, All Purpose GF flour brands include Dove’s Farm & Glebe Farm. These are a blend of rice, corn and potato starch. The Dove’s Farm blend also contains tapioca (not yet tested for fodmaps). Despite this, it does seem to be well tolerated by FODMAP followers possibly because it’s a starchy tuber, similar to potato and less likely to contain short chain fermentable sugars.

What lactose free milk would be suitable to cook with in the UK, Emma?  For regular cow’s milk without the lactose – Arlo’s Lactofree milk is very popular and now available in full fat, semi skimmed and skimmed varieties (fresh & UHT long-life). It’s generally easy to find and usually sits alongside the fresh soya milks in the supermarkets. Marks and Spencer have also recently started selling their own lactose free milk.

Any other differences that you encountered when you moved here in regard to cooking in the US vs UK, Gill?

The main difference is that I would always use a scale in the UK to weight before I bake or cook.  Here I now have the cup and jug measurement tools so that I can make the US recipes!  Also, is it not popular to buy boxed baking ingredients for example, Betty Crocker Cake baking products.  Everyone I know would bake from scratch in the UK (this may have changed since I have lived there) I had never even tried a boxed cake recipe until I moved here.

In the UK, most people would use Self Raising flour to bake cakes they would not buy plain flour and then add the raising agent.

Do you find this to be true as well, Emma? We do have a love for self raising flour in the UK but I’d say folks would feel equally at home baking cakes with plain flours and adding the raising agent separately. The following can work well to convert plain flour into self-raising:  Add 1 teaspoon of baking powder per 175g of plain flour and a pinch of salt

I also found this website that highlights the different names of foods in the UK vs. US and also provides suitable measuring and baking tips!

And more US–> UK translations! a cupcake = a fairy cake, a cookie is a biscuit, Eggplant = Aubergine, French fries is called Chips, Arugula is called Rocket, Granulated sugar = Caster sugar!

For more on info on FODMAPs in the UK, I recommend Emma’s site …visit Emma at Emma Carder Nutrition (and check out her low FODMAP scones recipe…mmmm!!)

Emma also recommends the following UK sites:

Kings College London (FAQs)

Two Dietitians Do The Fodmap Diet (Recipes, information & links to other great resources)

Cook Low Fodmap (Recipes)

Clinical Alimentary (Recipes, information & links to other great resources)

If someone is looking for a dietitian to guide them in implementing the low FODMAP diet, how would they go about finding a skilled dietitian?

King’s College London holds an up to date record of UK and international dietitians that have undertaken their Professional Low Fodmap Course.

You can also search The British Dietetic Association Freelance Dietitian Group for private dietitians with an interest in IBS.

My next UK vs US FODMAP post will feature Emma and my tips to secure food brands that appear to be low FODMAP diet suitable based on ingredients in the UK –and of course, some US brands too! Stay tuned!

 

Gorilla Munch Trail Mix Ready to EAT

Gorilla Munch Trail Mix Treat

One of our family favorite breakfast cereals is Nature’s Path Gorilla Munch!  This slightly sweet little ball of corn is so tasty.  And my clients love it too!  I have used this cereal in a variety of recipes….today’s featured recipe is a Gorilla Munch Trail Mix!Gorilla Munch Trail Mix Ready to EATIn my recently launched balanced box for a digestive peace of mind,  I created a super yummy chicken tender recipe with a nice crunchy coating including crushed Gorilla Munch. This recipe is exclusive to the box! Mmmm! IMG_0526 Today’s recipe is super easy! Just mix some gluten free pretzels, Nature’s Path Environkidz Gorilla Munch cereal, a few semi-sweet chocolate chips, a handful of pepitas (hulled pumpkin seeds) and salted peanuts.  And you are good to go!

Gorilla Munch Trail mix

A sweet and savory combo…just perfect!  I keep a supply on hand to take as a snack on the go.   Want to whip some up?  Well, then…here is the recipe!

Gorilla Munch Trail Mix Treat

Ingredients

  • Serving size: ~1/2-3/4 cup mixture
  • 2 Cups Gluten free Pretzels ( I use Synder's of Hanover GF pretzel sticks)
  • 2 Cups Nature's Path Gorilla Munch
  • 1/2 cup semi-sweet chocolate chips
  • 1/4 pepitas
  • 1 cup salted peanuts (just salted, no extra seasonings)

Instructions

  1. Mix ingredients and store in air tight container.
http://blog.katescarlata.com/2014/10/22/gorilla-munch-trail-mix-treat/

Oh…and just because you know I am in love with my crazy dog Lucy.  I thought I would share a few pictures of her from our weekend!russ and lucyAnd here…getting some exercise!lucy sSo cute, right?! :)

thelatestscoop

Coconut and the low FODMAP diet

Hi FODMAPers…

Today’s Tuesday tip is about coconut! Early FODMAP research papers listed coconut milk as HIGH FODMAP…but more recent food analysis has yielded different results.  thelatestscoop

So…here’s the scoop about coconut for low FODMAP diet followers.  Per the Monash app my go to resource

  • Coconut milk (canned) is allowed in 1/2 cup portion per meal or snack
  • Coconut water is allowed in SMALL quantity < 1/4 cup per meal or snack
  • Shredded dried coconut is allowed in 1/4 cup per meal or snack

And of course, coconut oil which has NO carbs–has NO FODMAPs and can be incorporated per your personal health goals.

I love the flavor of coconut so try to incorporate a little whenever possible. :)

I have some fun recipes this week and a probiotic post coming up to share…so stay tuned.

And today, I am giving away a wonderful cookbook, Artisanal Gluten Free Cooking.   Not all the recipes are low FODMAP but many can become low FODMAP with a few simple tweaks.  It’s a gorgeous cookbook written by a husband and wife, Kelli and Peter Bronski.  Peter has celiac disease and Kelli has worked in the hospitality and restaurant business for years…and they collaborated to create this great cookbook!  Check it out!cookbook

If you’d like a chance to win this gorgeous book, this is what I am hoping for in exchange for a chance to win…

As you may have noticed I launched a new product:  a balanced box for a digestive peace of mind.  This box contains 5 delicious food products, recipes, a grocery shopping pad and more.  The feedback on the balanced box has been terrific…and we are so excited about it here at katescarlata.com! So much so… we can’t wait to launch the next box.  So…what I would LOVE to know is what would you like to see in the next box?  Recipe ideas? Fun products? Food samples? Please share…and you’ll be entered to win this beautiful gluten free cookbook!

 

 

 

 

 

pumpkin & mums

New Resource for FODMAPers!

Today’s tip will be short and sweet.  US canned pumpkin FODMAP results are finally here!!pumpkin & mums

It seems forever ago that I sent canned pumpkin to the Monash researchers.  In fact, I sent several boxes of US foods for testing.  What we learned:   Canned US pumpkin has moderate amount of FODMAPs.  Small amounts, 1/4 cup canned,  such as in an otherwise low FODMAP  slice of pumpkin pie, pumpkin bread or maybe a granola bar is low BUT 1/2 cup canned is moderate. Portion size matters!!  So…of course, this week’s recipe will feature some pumpkin….stay tuned!

The great news is that the Monash researches now how a blog to keep us all up dated on their latest FODMAP findings.  This will be a valuable spot for all of us to check periodically for the latest news straight from the lab down under.  So without further adieu…here is the link for the Monash blog!

IMG_0275

Quick Tips for the low FODMAP Vegetarian

Today, I thought I would provide a few tips for the vegetarian low FODMAP followers.   It’s tricky following the low FODMAP diet while enjoying a vegan diet as many of the traditional protein sources on a vegan diet are rich in FODMAPs.  My intern, Laura, compiled this great handout while working with me which offers some great tips: Vegan Menu Planning Low FODMAP.  I also offer a vegetarian FODMAP patient education handout in my handout packet to be used by registered dietitians.IMG_0275It’s  important to remember that the low FODMAP diet is a learning diet so you should be able to add back small amounts of legumes per your personal tolerance after the elimination diet.

Legumes with the lowest FODMAP content per Monash U app  include: CANNED lentils and chickpeas.  {Whole Foods has a suitable onion and garlic free canned lentil product, Westbrae brand.}  Having  legumes sitting in the water in the can for months allows some of the galacto-oligosaccharides to leach out into the water.  JUST remember to drain and rinse canned chickpeas and lentils prior to consumption!  The cut off amount for canned chickpeas is 1/4 cup per meal and 1/2 cup canned lentils per meal.

For a vegan low FODMAP diet, include suitable legumes as above, quinoa, buckwheat, firm traditional tofu, tempeh, suitable nuts, nut butters and seeds can boost your protein intake.

If you are following a lacto-ovo vegetarian low FODMAP diet diet–including lactose free milk, suitable low lactose cheeses, lactose free cow’s milk, lactose free yogurt such as Green Valley brand, and eggs will help up your protein intake.

Laura’s handout in the above link provides much greater detail and tips for vegetarians so do check it out!

I promise, I will provide a write up on the probiotic symposium I attended at Harvard Medical School….I have been busy working on other projects. :)

I am just about ready to launch my new website (this blog will stay the same!) …so my blog and site might be down a few days.  Hang tight!

 

flourless peanut butter & banana muffins

Flour-less Peanut Butter & Banana Muffins

Hello Friends.  I hope your week is going great and those of you in New England are enjoying the chillier air!

Colder weather for me says, ‘Turn on the oven and get baking!’.  How about you?

Today’s recipe share is a Flourless Peanut Butter and Banana mini muffin.  This was a recipe inspiration from Pinterest found on the original site here! I modified the recipe a little. My muffins didn’t come out quite as cute as hers….but tasted yummy!flourless peanut butter & banana muffinsWithout flour, these little tasty treats are quite moist.  They were a hit with the family.  And the good news…no special ingredients necessary.  I made a small batch (8 mini muffins) but feel free to double the recipe. All of the ingredients go into the blender and then into the muffin tins. Easy peasy.

Oh…and Julie K is the winner of the Artisanal Gluten-Free Cupcake book! Congrats Julie and a BIG thanks for all of your responses about how you chill out and relax!  So many great ideas and reminders that it is so important to give yourself permission to do nothing!

Flour-less Peanut Butter and Banana Muffins

Ingredients

  • Makes 8 mini muffins {Can double recipe}
  • 1/2 cup peanut butter (I used all natural Teddie brand)
  • 1 banana
  • 1 egg
  • 1 tablespoon pure maple syrup
  • 1/4 teaspoon baking soda
  • 2 tablespoons semi sweet chocolate chips (optional)

Instructions

  1. Preheat oven to 350 degrees and prepare mini muffin tin by spraying w/ oil or adding paper muffin tin liners
  2. Put all the ingredients (except the chocolate chips) into blender and blend until creamy about 1 minute.
  3. Pour mixture into muffin tins filling about 3/4 full.
  4. Top with about 4 chocolate chips per muffin, if using.
  5. Bake in preheated oven for about 10-12 minutes or until cake tester comes out clean.
  6. Enjoy!
http://blog.katescarlata.com/2014/09/18/flour-less-peanut-butter-banana-muffins/

milk truck

Low FODMAP diet is not dairy free!

milk truckThe low FODMAP diet is NOT a dairy free diet but rather low in lactose, the sugar found in cow, sheep and goat milk.

If you have been tested for lactose malabsorption or intolerance and have been found to digest lactose sufficiently than you do not need to modify lactose on the low FODMAP diet.  Many individuals have NOT been tested for lactose intolerance or are unsure if lactose is a trigger for them, in this case, minimize lactose while undergoing the elimination phase of the low FODMAP diet.

But even if lactose is a trigger for you…there are many dairy foods that are still allowed on the low FODMAP diet! Go ahead and enjoy yummy low lactose dairy foods such as aged or hard cheeses, think: Cheddar, Swiss, and Parmesan! Most semi-soft cheeses are suitable on the low FODMAP diet too, such as feta, goat cheese and Brie.  Avoid overly wet cheeses such as ricotta and cottage cheese which contain higher amounts of lactose.  Try lactose free cow’s milk or lactose free yogurt.  Even small amount of Greek yogurt can often be tolerated on the low FODMAP diet.  Greek yogurt tends to have less lactose than traditional style yogurt as more lactose is drained off when making the Greek style yogurt thick and creamy.   Of course, read ingredient labels for other added FODMAP ingredients such as fructose, inulin (chicory root), high fructose corn syrup etc.

When reading labels for cheeses–look at the Nutrition Facts label. If there is 0 grams of sugar in the cheese–then the cheese is lactose free or only contains a trace of lactose.  Remember lactose is a sugar. Unfortunately, this little trick is only useful when reading cheese labels; other dairy products such as yogurt often have other sugars added.

Butter only has a trace of lactose so is allowed on the low FODMAP diet.

Lactose containing ingredients hiding in products may include: milk, milk solids, curds, whey, yogurt, buttermilk, sour cream. Whey protein isolate is lactose free while whey protein concentrate may contain lactose.

There are some individuals that are intolerant to other components in dairy such as the protein casein.   If low lactose dairy still poses a problem for you by all means minimize it to your personal tolerance.  And of course, some people choose not to consume animal products.  In these cases, you might find alternative dairy free beverages such as rice or coconut milk your best bet on the low FODMAP diet.

My colleague, registered dietitian, Toby Amidor, wrote a wonderful cookbook featuring Greek yogurt called The Greek Yogurt Kitchen.  Check this beautiful cover out! amidor.greekyogurtkichen.tr

If you can tolerate Greek yogurt {like me}…then please leave a comment after this post on creative ways you use Greek yogurt in your diet and you’ll be entered to win a copy of this beautiful cookbook!  Of course, not all the recipes are low FODMAP–but I bet some are adaptable to the low FODMAP diet or can be new family favorites!!

Another cookbook give-a-way later this week…{Sue Shepherd’s latest cookbook!}

Stay tuned!

summer squash quinoa

Summer Squash & Red Quinoa Salad

Hello.

Today’s recipe is from Epicurious, called Summer Squash and Red Quinoa Salad.  I found this recipe on the web and have made it twice in the past 2 weeks!! It’s so seriously yummy that I just had to share it with you guys! Click here for the recipe! I didn’t have red quinoa so I used the white quinoa I had on hand.

summer squash quinoaThis salad makes great leftovers too! Feel free to morph the recipe a little to your desires–but I kept it just about the same. The toasted walnuts and fresh basil really add nice flavor!

quinoa summer squash summer salad

This week is flying! How can it be Thursday already?! … I hope you all are having a great week!  The summer in New England has really been perfect. Not too buggy…warm.  Great for hanging outside.  I am loving it!

Thanks so much for all your great Tuesday Tip ideas!! I am working on them.. and have asked some colleagues to guest post too–which is always fun and great to get another point of view.

I pulled two names from my comment list and the winners of the fun packets of paper straws are: 1) Erin and 2) Kate & Maddie  CONGRATS!!

So far I have had a very busy week and past weekend! Last Saturday, I did my first ever Warrior Dash! It was a 3.2 mile run with multiple obstacles–12, I think, and lots and lots of mud. ;)  I signed up without really knowing what a Warrior Dash consisted of…oops!  When my husband Russ showed me the videos online with the mud pools and fire…I was a bit horrified.  But, I did it and I LOVED it!

best warrior group

Yeah… a little muddy…but happy!

This week, I have been contacted from numerous reporters about the low FODMAP diet.  This is exciting… as this means the word is getting out about the low FODMAP diet! I am hopeful that more people that are suffering silently with IBS will hear about the diet and finally get the help they need!

Until next post, take care!

cautiononion

Yield to the almighty onion

Today is Tuesday and that means it is Tip Tuesday for those on the low FODMAP diet.

Providing some real time tips for you in light and fun way. 

TAKE CAUTION!  This is posted for your safety!! :)

cautiononion

So…what’s the deal with onions?  They seem to be the biggest trigger for most people with IBS.  Onions are a member of the fructan family.  Fructans, also known as oligosaccharides, are the “O” in FODMAPs.  Fructans can be termed:  fructo-oligosaccharides (FOS), oligofructose or inulin depending on the chain length of the carb, or the number of sugars held together in the fructan molecule. The longer chain fructans are termed inulin.

First, let me say, onions, for the 80-85 % of people without IBS, are not the bad guys.  Fructans are well known to increase healthy intestinal bacteria, increase calcium absorption, maintain the intestinal mucosal barrier, and reduce risk of colon cancer.  

But for those with IBS, onions are a well-known dietary symptom trigger.  

Because of the health benefits of fructans, staying on the low FODMAP diet indefinitely is not recommended. More research is needed to look at the impact of staying on the low FODMAP long term.

Fructans range from l-o-n-g carbohydrates chains to small carbohydrate chains;  tolerance may be variable depending on the number of carbs strung together.  We know that FODMAPs with the smallest amount of carbs have the greatest osmotic effects (bring water into the intestine.); we also know that the smaller the FODMAP the faster it tends to ferment.  Onions tend to have a smaller number of chains of carbs –even compared to garlic–so perhaps this is why I see less tolerance to onion in my patients.

So what about onions for FODMAPers…

Onions are everywhere. Lurking in our foods and hidden in our food labels. They seem to like to go undercover.  Do not approach them, stay on marked trails! If provoked or attacked by an onion, always try to fight back… with the low FODMAP diet, of course!

Tips to avoid onions while on the FODMAP elimination diet:

  • Look for the term natural flavors in your ingredient list, this can denote onion or garlic, especially if the food is a savory or salty item.
  • Leek, onion, shallots will contain fructans so limit them during the elimination phase.
  • Onion powder, minced onion, onion salt are concentrated onion (fructan) sources so avoid while on the elimination phase of the diet.

Enjoy the onion flavor while on your FODMAP elimination phase by trying the following:

  • Use the green part of scallions (green onion), green part of leeks, or chopped chives to your favorite recipes which have acceptable FODMAP amounts.
  • Add a dash of asafoetida powder (just a scant amount) to impart onion flavor in your dish.  Use gluten free asafoetida powder, if you are following a gluten free diet.
  • Saute onions in olive oil to infuse flavor, remove onions and use flavored oil immediately for the dish you are preparing. {Fructans are water-soluble so will not leach into the oil}.

Did you know In America, most of the fructans in the typical American diet come from wheat? Next, comes onion! Chicory root –added to so many foods and supplements is a fructan too! Be on the lookout for this sneaky additive in your ingredient lists.  I have recently found chicory root in yogurts, granola bars, calcium supplements and probiotics.

Have you found chicory root lurking in any unusual places?