I was happy to coordinate and moderate the first #fodmapchat last night on Twitter 1/19/2012 @ 7 PM EST (US) and 1/20/2012 @ 11 EST (AU) with other FODMAP experts, Dr. Jaci Barrett from Monash University and my colleague, Patsy Catsos, MS, RD and other dietitians and FODMAP diet followers to chat FODMAPs. Here’s a few great take-aways from our twitter chat!
Q1: What are your favorite tips to add flavor NOT FODMAPs?
Chopped chives, scallions (green part only), tamari, vinegars, citrus infused oils or homemade dressings, mustard, garlic infused oils (YUM!) Onion infused oil okay too.
Q2: How can vegans do a low FODMAP diet?
Tofu, quinoa, eggs and nuts are great sources of protein and low FODMAP.
Consider soaking and draining beans and try in small amounts. Nut butters, of course, are a great protein source too.
Q3: What are your tips to get adequate fiber?
Include oats, oat bran, rice bran, brown rice, nuts, spelt (if you tolerate), and other acceptable wheat-free whole grains. Choosing adequate low fodmap fruits and vegetables is a great way to balance diet and get adequate fiber. Patsy Catsos mentions winter squash is a good fiber source, but American Pumpkin is a source of mannitol.
Q4: Any reliable sources for recipes?
Why of course, right here, I post many low FODMAP recipes, check them out! Patsy Catsos is working on a book (www.ibsfree.net) and I have a booklet in the works. Jaci Barrett mentioned, Natalie Nott’s cookbook, site here.
Q5: How can we use glucose to better absorb fructose?
Dr Barrett has some concerns about the use of glucose and discusses results of a recent study at Monash U, “We ran a study adding glucose to high FODMAP foods, didn’t improve symptoms due to other FODMAPs not aided by glucose.” Adding glucose when eating foods that contain only excess fructose such as honey, mango or sugar snap peas may benefit absorption for some. Fructose absorption is enhanced in the presence of glucose so with foods with excess fructose (and not other FODMAP) sources, the glucose may help the body’s ability to absorb it.
Q6: Why are there so many conflicting FODMAP food lists out there?
Many FODMAP food lists have used old data that has been more recently updated by the hard working Aussie researchers at Monash U in Melbourne. It cost $5000 (AUD) and takes 3 weeks to test one food (they test in triplicate) for the full set of FODMAPs. Monash University updates their FODMAP food list annually and sells a low FODMAP diet booklet on their site, here. All the proceeds from the booklet sales fund more research! Other issues that contributes to conflicting food lists is that different labs use different testing methodologies.
Q7: How do you workout which FODMAPs are problem for you?
When challenging your diet with various FODMAP groups, always introduce one FODMAP group at a time, choose a food that is only a source of that FODMAP and be sure to involve a FODMAP knowledgeable dietitian!
A few other topics that were covered that I found worth mentioning:
- Almond milk and coconut milk are considered low FODMAP.
- When dining out, always ask if the food you choose is made with onion and/or garlic as your can’t always tell by the menu description. Asian fare seems well tolerated with known tolerated ingredients.
- All coconut products deemed safe, just have a trace of polyols. Yay!
Lots of great info shared! Thanks to all who joined the first #fodmapchat!