Tag Archives: FODMAPs

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?

 

 

mini-tortes2

Chocolate Chip Cookie Dough Cheesecakes

We all deserve a little treat now and again, right?  So, today, I am sharing a recipe from my childhood that I morphed a bit into a gluten free and low FODMAP treat.  The recipe of the day: Chocolate Chip Cookie Dough Cheesecakes.  Please take a peek!

mini tortes

As a dietitian, I am all about eating healthy most of the time.  If the goal of eating healthy is to live a long, healthy and productive life, I do believe a little treat can fit in.  I worry sometimes about people that feel guilty about eating a little taste of cake… like it’s evil.  I am a bit fearful that nutrition and eating in the US has become somewhat of an obsession….and not at all in a good way.  I am happy that Americans are more aware of the relationship of food to health but I am sad that food has become a substance of calories, fats and ‘nutrients’ or chemicals rather than looked at as simply food that we eat to nourish and enjoy.   In part, this transition has become a necessity as modern manufacturers don’t always have our back–their goal is pure financial gain and getting an inexpensive manufactured food into the hands and mouths of consumers to make the almighty  $$ buck.  But the fallout of food obsession can have dire consequences —food  becomes feared and obsessed over and along with it a new form of eating disorder called orthorexia nervosa is emerging.  Learn more about orthorexia nervosa  here. Or read a post from Scoop Nutrition on this topic here!

Don’t get me wrong,  I think being an informed consumer is a good thing. I think eating real foods grown in nature is a great goal. I hope that the food manufacturing world will be more transparent and that consumer’s will know exactly what we are eating when we buy packaged foods.  I realize that many of my clients can’t eat anything they want because they have a sensitive intestine.  I am hopeful that we all listen to our bodies and when a food or drink creates pain or digestive woes that we listen and minimize the offending item.  But eating something simply because it has minimal calories or is full of green vegetables but you hate the taste and get very little enjoyment from consuming it…to me, misses the big picture. Food should be nourishing but also enjoyed right?  Too much of a “good” thing–be it water or spinach–can cause harm.  Jamming 2 bags of spinach into a green drink can up the phytates and oxalates to levels that minimize mineral absorption and increase risk of kidney stones in susceptible individuals. More isn’t always better.

I am not one to rant about my beliefs, though my husband may beg to differ with me! Ha! But just wanted to say, I think we need to be a bit more gentle on ourselves with our many “food rules”.  It can be exhausting and stressful to worry about every bite.  I do understand how scary eating can become when every bite seems to trouble your tummy.  And I am hopeful that this area of digestive health will continue to blossom and help us all connect the dots.  Just be mindful that trying to be perfect or ‘clean’ with your diet every single day might just be asking  yourself to do the impossible.  And from a ‘big picture’ health vantage point, this attempt to be perfect rather than eating healthy the majority of the time, probably won’t add years to your life….but rather less life to your years.

Okay…on a lighter note…let’s eat cake! :)

This recipe is partially homemade and partially made with some semi-prepared ingredients…making it super easy to whip up.  It’s also very adaptable.  I made my cheesecakes in my 3 inch torte pans, but these can be made in muffin tins w/ paper liners for easy removal.

tortes

Chocolate Chip Cookie Dough Cheesecakes

Ingredients

  • 8 ounces of Farmer cheese (I use Friendship brand which has 0 grams of lactose)
  • 2 large eggs
  • 1/4 cup vanilla infused sugar (OR sub in 1/4 cup sugar and 1 teaspoon vanilla)
  • 1 tablespoon brown rice flour
  • 1 package refrigerated gluten free chocolate chip cookie dough (I use, Immaculate GF chocolate chunk cookies)

Instructions

  1. Preheat oven to 350 degrees.
  2. Prepare 12 muffin tins by lining w/ paper liners or lightly oil 6, 5 inch tart tins
  3. Press 1 cookie dough 'glob' about 1 tablespoon into muffin tin or 2 'globs' or 2 tablespoon into tart pan, press lightly to form a crust.
  4. In medium bowl, mix farmer cheese,eggs, vanilla sugar (or sugar and vanilla extract) and brown rice flour until creamy.
  5. Top 'crust' with about 1-2 tablespoon of cheese mixture--should leave a bit of outer crust showing.
  6. Bake at 350 for 20-30 minutes. Cheese mixture should be firm and cookies lightly browned on sides and cake tester comes out clean.
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How to make a low FODMAP meal final pdf

How to Make a Well-Balanced Low FODMAP Plate!

Hello Friends,

In the ever changing world of FODMAPs, it is my hope to keep you up-to-date in a quick yet informative way via my blog.  I will be focusing most of my upcoming Tuesday posts on quick tips…conveniently called, Tuesday’s Tips!  So be on the lookout!

Today’s Tuesday’s  Tip:  How to Make a Well-Balanced Low FODMAP Plate, a handout to help guide you in planning a well-balanced AND healthy low FODMAP meal.How to make a low FODMAP meal final pdf How to make a low FODMAP meal! Click here for printable.

Hope you are having a great week!  Plan ahead: this weekend is The Global Outreach Symposium on IBS with Mark Pimentel, one of the key MDs studying small intestinal bacterial overgrowth and IBS.  This event is planned for Los Angeles, California but is available global via webinar.  Click here to learn more!

Lemon Zested Blueberry Crisp

Hello FODMAP friends,

There is nothing quite as tasty as a fresh picked blueberry bursting in your mouth on a warm summer day! YUM! In fact, berry picking in the summer is one of my most favorite warm weather traditions. My favorite… the blueberry.

I created a recipe combining two of my most favorite flavors–lemon and blueberries and made a delightful blueberry crisp.   Really, how can you go wrong with those flavors?

Check this out!lemon zested blueberry crisp ready to eatI mixed up a crisp topping with a little brown rice flour, oats, chia seeds, shredded coconut and cinnamon –and just 1/4 cup of melted butter.  So good.

For those on the low FODMAP or gluten free diet, this recipe is created especially for you! Gluten intolerance folks should be sure to select gluten free oats and chia seeds.

My recipe was featured on Stone Soup, a blogging platform of the Academy of Nutrition and Dietetics that features many tasty and healthy recipes created by dietitians.  Check out Stone Soup for some great recipes for you and your family!

Blueberries offer a big nutritional bang for their buck! A top dog for their super rich antioxidant content, blueberries are key for brain health and memory functioning. They help keep our ticker healthy by minimizing cholesterol levels and plaque formation. Blueberries, also, keeps inflammation at bay and since many major diseases such as arthritis, obesity and diabetes are inflammatory—we could all use some anti-inflammation nutrition. The polyphenol components of blueberries may play a part in bone health too! An additional perk, blueberries may even lower risk of breast cancer.

To learn more, check out this USDA’s website for review of interesting studies featuring blueberries or some of their active components.

I admit I am obsessed with blueberries. I add them to my meals every chance I get. Here are a few ways you too can boost some blue in your diet:

  • Top your yogurt (lactose free, of course, if you are lactose intolerant) or oats with some fresh blueberries
  • Whirl some frozen blueberries and Greek yogurt (lactose content in Greek yogurt is typically far less than traditional-check your personal tolerance to this high protein food or sub in lactose free yogurt) for a quick and easy smoothie.
  • Toss some sliced kale, feta and blueberries together with lemon and olive oil dressing for a refreshing summer salad.
  • Add blueberries to your favorite pancake or muffin recipe for an occasional breakfast treat.

Want to try my Lemon Zested Blueberry made healthier Crisp recipe? Well, then, here you go!

blueberry zested crisp ready to eat

Lemon Zested Blueberry Crisp

Ingredients

  • Serves: 6
  • 1 1/2 pints fresh blueberries, washed
  • 1 tablespoon corn starch
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon lemon zest
  • 1/4 cup granulated sugar
  • Topping:
  • 1/4 cup brown rice flour
  • 1 tablespoon chia seeds
  • 1/2 cup oats (quick or old fashioned work)
  • 1/4 cup packed brown sugar
  • 1 teaspoon cinnamon
  • 1 tablespoon shredded coconut
  • 1/4 cup butter, melted

Instructions

  1. Preheat oven to 350 degrees
  2. Add blueberries to 8 x 8 square pan.
  3. Sprinkle cornstarch, sugar, lemon juice and zest evenly over berries and stir to combine.
  4. Make topping by mixing all topping ingredients in small bowl until blended.
  5. Place topping mixture over blueberries evenly.
  6. Bake for about 25 minutes--topping should be slightly brown and blueberries bubbling on the sides of dish.
  7. Let cool for about 5 minutes and then evenly dish out.
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FODMAP News:

I am working on some fun new FODMAP education handouts.  I will be posting a cute one later this week. Stay tuned.  Have any ideas for handouts you would like to see? Post a comment.

In the twitter world: Sue Shepherd, the dietitian that coined the term FODMAPs and initiated the research in this area of digestive health  will be answering questions live via twitter on  Wed, July 16th at  9 PM Victoria Australia time or IN BOSTON (US-EST) that translates to 7 AM, Wed, July 16th.  Follow hashtag #eatkit

Enjoy the weekend.  See you soon

 

Monash U gives thumbs up to dark chocolate (FODMAP update)!

Okay, I stumbled on some new info this morning…and since chocolate has been a HOT topic…

Drum roll, please!

You can officially say, yes, to chocolate….dark chocolate that is.  But the quantity limit is about 2 tablespoons of mini semi-sweet chocolate chips or 30 grams.  BUT….yes, I will take it!  I have been allowing small amounts of semi-sweet chocolate chips in my recipes…. but today, I can rest easier knowing that they are officially allowed!Dark chocolate

White chocolate and milk chocolate had moderate amounts of lactose–so are ‘yellow or amber lighted’ on the app.

Click here to see the info as stated by the Monash Uni researchers!

Yay!

 

FODMAP twitter chat!

What are your thoughts about twitter?Unknown-8

I know many people think twitter is a crazy waste of time.

To be honest, I joined twitter somewhat reluctantly as I had no clue what it was about…and what value it might add to my career.  But, other dietitians urged me to give it a try.  So…I joined.

At first,  I spent very little time tweeting. I was a bit unsure of what I should really even say.  But, soon enough, I realized I could follow other health care professionals around the globe that shared my interest in digestive health and I started to shared information that I knew–and in return, I received information I was seeking from others.  Now…I have to say, I love twitter!Unknown-9

One of my favorite things about twitter is twitter chats.  And this is where you all come in.  I will be moderating a twitter chat with two very smart Monash University FODMAP researchers, Jaci Barrett and CK Yao, on March 24 at 7 PM EST US time (Boston)….that would be March 25 at 10 AM Melbourne time and March 24 at 11 PM London time! And I hope to have participants from all over the globe.  You don’t have to tweet during a twitter chat–you can just follow the tweets! But if you want to ask a question….of course chime  tweet on in!

So here is how it works.  Get a twitter account.  Follow me @KateScarlata_RD I will be on twitter at 7 PM EST US on March 24 at 7 PM with the Monash researchers and will start asking questions.  If you want to follow all the questions I ask and all the answers that roll on in… put the twitter chat hashtag in the search bar on your twitter home page.  The twitter hashtag needs to be placed on all tweets associated with our ‘chat’.  The hashtag is #fodmapchat

When you put fodmapchat in your search section on your twitter home page you will start to see tweets related to our fodmapchat! You will need to keep refreshing your search bar to get the current tweets that are being typed in.

If you look closely in the grey search bar below on my twitter page–I typed in fodmapchat.Screen Shot 2014-03-13 at 8.22.54 PM

The twitter chat goes fast–lots of answers and tweeting back and forth.  The chat lasts for one hour.

Remember if you want to ask a question– be sure to put #fodmapchat in your tweet–or it will likely get missed.  I can’t promise that all questions asked will get answered but…many questions will be answered!  And if you have any burning questions–leave a comment and I will try to ask them during the chat!

OH…and I gave away two 21 Day Tummy Cookbooks today! Congrats Donna and Lora!

Chocolate Covered Pineapple…in preparation for Valentine’s Day

Okay….here it is….my latest addiction.

Semi-swet chocolate + fresh sliced pineapple= Heaven

Sooooooo tasty.  And really one or maybe two little chunks and your sweet tooth should be completely satisfied.

chocolate covered pineappleSince Valentine’s Day is just around the corner…you might want to treat your sweetheart to these tasty sweets!

Can you say…YUM!?

Valentine's treat chocolate covered pineapple

Chocolate has not been officially tested for FODMAPs to my knowledge but if you choose a lactose free chocolate chip with a lower fiber content (1 gram or less per serving)…you may find in small quantity you can tolerate it…..of course, listen to your body and adjust your diet accordingly.

And…if pineapple isn’t your favorite fruit….you can always get creative with other fruits…and perhaps even a smattering of nuts or coconut!

chocolate covered fruit

Chocolate Covered Pineapple

Ingredients

  • 1 cup semi-sweet chocolate morsels such as Trader Joe's
  • 1 teaspoon vegetable oil
  • 1 whole pineapple, sliced into spears or chunks

Instructions

  1. Cooking time may vary, but I placed my chips and oil in microwave safe dish and cooked on regular setting for 1 minute.
  2. Carefully remove bowl and give the chocolate a stir.
  3. Place bowl of chocolate back in microwave for another 30-45 seconds and stir to create a creamy chocolate blend. {Microwave cooking times vary this may take less or more depending of the power of your microwave}
  4. Place cut up pineapple on a few paper towels to remove moisture on the outside of the fruit.
  5. Dip chunks into chocolate using fork and place on parchment paper lined plate.
  6. If using spears, just dip half of the spear in chocolate (that will be enough chocolate!)
  7. Refrigerate chocolate dipped pineapple for about 30 minutes if you can wait that long!
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21 Day Tummy Give-A-Way {Cookbook and Book!}

I am beyond excited.  21 Day Tummy was featured on The Doctor’s today How exciting is that?

book The doctors

Another opportunity for FODMAPs to get some well deserved attention.

I do want to explain something though…because there seems to be a little confusion around why I might have modified FODMAPs in a plan designed to lose weight.

The low FODMAP diet principle was included in the 21 Day Tummy primarily for one reason… to soothe and calm digestive symptoms such as gas, bloating, diarrhea, constipation and IBS symptoms. You see, the 21 Day Tummy plan is NOT only a weight loss book but also one designed to minimize digestive woes! A 2 in 1 plan! And we all know that gas, bloating and IBS are VERY common. It is estimated that up to 1 in 5 people suffer with IBS! The book helps the reader identify their personal ‘belly bullies’ i.e. symptom triggers.

We learned the 21 Day Tummy plan was effective in managing GERD (gastro-esophageal reflux) in 2 of the 21 Tummy Diet testers (we put 12 people on the plan for 3 weeks). Two of the testers who suffer with reflux noted immediate improvement on the plan and during the diet were able to discontinue their acid reducing medications.  This did not surprise me as there is a link with fructan (a source of FODMAPs) intake and GERD symptoms.

But could the low FODMAP diet also help with weight loss?  Perhaps.  The potential connection {NOT fully researched at this time} could be the microbes (gut flora) within our GI tract.  Methane producing microbes are linked with higher body mass index (ie more methane producing microbes in the intestines are found in heavier individuals) and methane gas in the intestine not only causes constipation but microbes producing methane seem to be able to extract greater amounts of calories from the food we eat.  Does the low FODMAP diet starve these methane producing microbes? We don’t know for sure….yet.   But there is some speculation that the low FODMAP diet helps individuals with constipation predominant IBS because of the potential impact on these ‘bugs’…. starving the methane producing bugs means less methane, less constipation and just maybe better weight management.  BUT…for now…this is speculation and a bit more time and research is needed.

Just remember  21 Day Tummy is a plan designed for the person with digestive symptoms that also needs to lose weight BUT if you want to just enjoy the amazing recipes and learn more about gut bacteria, inflammation, belly fat and how that all connects to your health…I think it’s a great read with excellent science for just about everyone! 

And the great news…is that there is a sequel to the 21 Day Tummy.  Yup! A cookbook jam packed with the most amazing recipes. Here it is!cookbook

And good news? I have two to give a way!  Just leave a comment on this post for a chance to win! The recipes are:

  • Low FODMAP
  • Full of real foods
  • Magnesium rich ( a nutrient most of us fall short on) that plays a role in nerve transmission and muscle contractions
  • Sources of low FODMAP fiber
  • Quick to make
  • Super yummy

So…here’s a snap shot of a few recipes for the cookbook to get your mouth watering! Not the best pictures as I took a picture of a picture with my iPhone! :)

Blueberry Corn Muffinscorn blueberry muffinPoached Eggs and Grits!

Ya’ll will love this recipe.  I fell in love with grits in college at Emory U in Atlanta! MMMMmmm..polenta

Blueberry Shortcakes…..
blueberry shortcake

And more good news! Leave a comment about why you are interested in reading the 21 Day Tummy and I will enter you in a chance to win a book!

eHJMAgAAQBAJSo…share your thoughts and I will share some books!

…and if you are already a 21 Day Tummy reader feel free to share your experiences.