Monday 17 October 2011

Taste Testing



I have been doing some experimenting this weekend with food.

Life has finally started to slow down and I can actually cook some good wholesome food.

I have been very slack with my food choices and have not been careful in regards to Fodmap friendly vs. not friendly.

Yes I have felt sick and have been laying on the couch thinking "what the hell was I thinking!!!!!"
Regardless of how many time I have been in this position I still find myself there doing the same thing over.

It is so easy just to join the rest of the world and pretend like I can eat what ever I want without consequence.

Saturday morning I made Biscuits for my grandma friend in the nursing home.
Peanut butter and chocolate cookies sounded like a great afternoon treat for her.
During the process of making these cookies I convinced myself that I needed to taste test them.

As I started to make these amazing delicious cookies my mouth started to water.

I surely would not want to kill my old lady from my cooking right?
"Need to make sure it taste right"  I thought!

Within seconds my hands were reaching for a taste.
The cookie dough was amazingly good and once you start you can not stop.

Within 20 mins the pain hit me and I was burping my stomach up.
Nothing like a eruption of gas from your stomach to make you feel better.

Only FODMAP intolerant sufferers would totally understand what this feels like.
A stabbing pain down your left side followed by a eruption of Gas and to top it off a belly that would place me about 4 month pregnant.


Symptoms can last anywhere from 4- 24 hours.
After my symptoms start it is usually about 3-4 days before I get an energy back.

I find if I eat well and exercise my body bounces back a lot better if I have a episode.
If I have been pushing the boundaries and not watching what I eat then I feel a lot sicker for longer and it takes awhile for my stomach to settle down.



Symptoms can last anywhere from 4- 24 hours.
After my symptoms start it is usually about 3-4 days before I get an energy back.

I find if I eat well and exercise my body bounces back a lot better if I have a episode.
If I have been pushing the boundaries and not watching what I eat then I feel a lot sicker for longer and it takes awhile for my stomach to settle down.

I don’t know how many of you out there have the same type of reaction.
It would be interesting to see what type of reactions you all have.
Let me know if you experience something Different related to FODMAP issue.

I have a face book page that I also link to this Blog that I have quiet a few followers on.
A lot of people who suffer from FODMAP also have a secondary issue.

I want to only know though what peoples reactions are if they are FODMAP intolerant only.

Also what foods are the biggest killers in you.

I know for me it is Onions and garlic.

I have the worst reactions with these veggies.
I am ok when I use them as flavour but if I eat the actual plant before you know it Bang I am done in.





FODMAP INTOLENCE

Friday 14 October 2011

Pumpkin and Maple Muffins

I was searching for something different i could make to have as a snack at work that would be FODMAP tolerant.
I was on the Veggie Num Num website and had seen Trudys version of this Muffin and thought what a great idea.
So yesterday i did some research and last night I officially tested it and Wolla!
I have created my version of the Pumpkin Muffin and it rocked :)

100 veggie and FODMAP safe.
Enjoy guys I did !!!


Makes 6 muffins


2 cups plain spelt flour (You can use rice flour or gluten free flour)
2  teaspoons baking powder
600g piece of pumpkin raw (1 cup cooked)
3-4 Tsp of maple syrup
60g butter
1/2 cup of Milk
1/2 cup of Brown Suger (optional)
1tsp Vanilla
2tbs Freshly Squeezed Orange  juice
1tsp Ground Cinnamon
2 tbs Icing sugar
1)Cut the pumpkin into cubes and steam until soft and tender.
    Mash the pumpkin, add the Orange juice and Set aside to cool.

2) Sift the flour and baking powder into a larger bowl.
3) pre heat the oven to 180 Degrees cel
4) Cream the butter and sugar together adding to the mixture the vanilla and maple syrup
5) Add the creamed butter to the flour and baking powder along with the mashed pumpkin.
6) mix all ingredient together folding the mixture until combined.

7) Lightly oil a muffin tray with a pastry brush
8) place muffins into the Muffin tray

Bake for 15-20 mins
Check the muffins are cooked by using a skewer and seeing if it comes out clean.

*Once cooked place on a baking tray to cool.
*Combine the icing sugar and Cinnamon and sift over the muffins to Finnish


Monday 5 September 2011

Pumpkin and Feta tart





Pastry
Ingredients

1 2/3 cups (250g) Spelt (wholemeal or plan is fine) Flour
125g unsalted butter, chilled, finely chopped
1 egg, chilled

How To
Whisk egg and 1 tbs chilled water in a bowl until combined, then with food processor motor running, add to flour mixture. Process until mixture begins to form large clumps, stopping machine before mixture forms a ball. (You can also just combine this together by using your hands "as I did")

Turn out mixture onto a lightly floured bench surface and knead the dough until it is a smooth consistency with no lumps.
When the mixture is real you should be able to roll it into a ball.

Cover mixture with Glad Wrap and leave to refrigerate over night or for a minimum of 2 hours



Pumpkin Filling:
Ingredients
1 Half Jap Pumpkin
250g Feta Cheese
1 Tablespoon Coriander
salt and pepper
1 tab olive oil

How to:

Cut Pumpkin into cubes and toss in a bowl with small amount of olive oil
Place on a oven tray
Roast in the oven until cooked and brownish is colour

Place roasted pumpkin into a bowl and mash until a smooth consistency
Add coriander, salt , pepper and feta cheese and combine.
Set aside to cool while you prepare the pastry


Take 4 medium size tart tins.
using your fingers or a pastry brush coat the tins with olive oil and set aside.

Place pastry mixture onto a lightly floured bench and using a rolling pin roll out mixture until it is rolled out into a 3mm slab
using one of the tart tins as a guide cut out circles in the pastry with a  knife.
Place cut out pastry into the tins and using your fingers gently mold to fit the tins.
Using a fork prick the base of the pastry

Fill the pastry tin with pumpkin mixture until It reaches the rim of the tin.
Complete this with all 4 tins.

Place into the oven on a try at 180 degrees for 40 mins.

Once cooked set a side to cool on a cake tray

You can eat the tarts hot or cold and they taste great with a salad

Wednesday 17 August 2011

FODMAP anatomy

Ok, so not a lot of people understand the scientific series of events that occur when we all eat these foods we call FODMAP intolerant foods.

Fructose malabsorption is a persons inability to absorb fructose.
Fructose comes in many types of food cells (Fructans, Lactose:Galacto-Oligosaccharides, Polyols, Monosaccharides, Disaccharides)
Fructose passes through the intestines and is fermented by bacteria in the gut which is natural, causing both gastrointestinal symptoms (abdominal bloating/cramps, constipation, loose stools, diarrhea or flatulence) and increased rapid spread or increase of certain intestinal bacteria and yeast which metabolise fructose.
In most people the process of the intestine breaking down food in this manner is normal and most people do not have any reaction at all.
People who are FODMAP intolerant have the symptoms that we have as a result of healthy, everday foods causing a reaction.

It is important to understand that for each person the reaction can be different but the reactions always involve the above food groups.

Other foods that may cause a reaction are Gluten and Lactose, this can be very common.

It is important to understand that this intolerence will not cause permanent damage to your gut if you are truly Fructose malabsorbent.

I hope this helps everyones understanding of how this intolerence affects us FODMAP people.

Tuesday 19 July 2011

Stuffed Tomatoes

Stuffed Tomatoes.

4 Large Tomtoes
1 cup of Jamine Rice
1 1/2 Cups of Hot Water
1 Stock Cube (I use Massel , no sugar, no salt, 100% Veggie stock)
2 Shallot stalks
Salt
Pepper
1 Cup Parmesan Cheese
Capsicum Yellow or Red chopped into small pieces
 4 eggs

Cook Rice in 1 1/2 cups of water
Place stock cube in the rice and simmer for approximately 15mins or until the rice is cooked

Cut the tops of the Tomatoes scoop out the seeds and membrane inside so there is a large pocket.
Place Tomatoes into a shallow ceramic dish with a small amount of oil.

Pre heat the oven to 200 degrees.

 Slice Shallots into this slices

Stuff Tomatoes with rice a layer of capsicum some more rice and then as you get to the top gently press the rice into the Tomato with a spoon.
Once Tomato is fully stuffed to the top add Parmesan cheese over the top.
Take 1 egg for each tomato and gently crack the egg over the top , don't break the yoke.

Please tomatoes and there tops into the oven and bake for 20 mins.

This is a great Veggo recipe and is not to hard.
This recipe is also FHOD map friendly

Sunday 3 July 2011

Veggies are Num Num

Sorry i have not posted for some time work has been flat out.
I have discovered a terrific web site called Veggie Num Num
Tonight i cooked the Vegetarian Bolonase

I highly recomend you all check this web site out.
The web sites are not FHOD map friendly but you can do some easy modifications to make it Fhop may friendly.

http://www.veggienumnum.com/2010/07/vegetarian-spaghetti-bolognese/

I will try to write a post this week and update you all with a new recipe to try.

Tuesday 14 June 2011

Brand New Day

For the last month I have gone silly with my eating habits.
I have not been helping my poor body cope.

The foods that I have been putting in my month would turn anyone Fructose Intolerant cross eyed.
I am very disappointed in myself.
I should know better.


So this week I have decided to hit the health kick hard.
It is time to change a few habits I think.

When you first start something new you have the drive to apply it and when you start feeling great you tend to stick with it a little longer until you start to feel too good and you decided "oh I will just try a little of that"

Then before you know it old habits that you thought where dead are alive again.

Habits are something us humans find so easy to keep but commitments seem to die fast.
The best way to control or correct a habit is to remove the stimulus that forms the habit from occurring.

So I think how I will be tackling my little habitual issue is by removing the foods I can not eat.

FRIDGE YOU ARE GETTING A MAKE OVER!!!!!!

Compost Worms you are going to be having a party tonight.

I will be avoiding the foods at the supermarket I can not partake in.
Also I will be avoiding eating out for the next couple of weeks.

I find that when I start eating something I tend to get more and more relaxed and before I know it I am back feeling sick again and stuffing "Bad foods" into my mouth.


So today is a new day and a new start.
Goal 1: To exercise, run or walk 4 km for the next week everyday.
Goal 2: To eat only Fodmap friendly foods eat 2 servings of meat a week and to eat lots of veggies.

Wish me luck guys.

Friday 10 June 2011

1 Million Women

I was watching the 7 Pm project last week and heard about this great organisation that is raising awareness of climate change.


1 Million Women project- http://www.1millionwomen.com.au/


It is a great initiative that is raising awareness among the women of Australia to become more aware of there surroundings and how much they contribute to the worlds CO2 emissions.


It helps us to think of and adapt easy but simple ideas into our day to day lives to help the planet 1 women at a time.
I have joined and think it is an awesome thing to be part of and i would encourage you all to look it up and be part of it.


Some simple ways we can all be part of the change are:


Start composting your Kitchen wastes.
Composting is great and easy, you can do it no matter where you live.


I live in a town house and am making one myself.


Creating a compost that is town house and apartment friendly is easy.
All you need is 3 bins that can fit inside each other.
and a lid.
The best compost bins for people like us are worm farm based composts.


http://bohemianrevolution.com/composting-in-an-apartment/




I will be building mine in the next two weeks so stay tuned.


I can't wait to reduce the amount of waste I produce on a daily basis and make great food for my growing veggie garden :)


Some simple ways we can all be part of the change are:


Start composting your Kitchen wastes.
Composting is great and easy, you can do it no matter where you live.


I live in a town house and am making one myself.


Creating a compost that is town house and apartment friendly is easy.
All you need is 3 bins that can fit inside eash other.
and a lid.
The best compost bins for people like us are worm farm based composts.


http://bohemianrevolution.com/composting-in-an-apartment/




I will be building mine in the next two weeks so stay tuned.


I can't wait to reduce the amount of waste i produce on a daily basis and make great food for my growing vegi garden :)

Wednesday 25 May 2011

Left Overs

I have started to find that at the end of a busy week I am always left with a couple of veggies that I have not used up.
I dislike waste and find it inappropriate to throw out veggies that are still ok.

I decided to start making soups with the left overs.

Left overs that work well are:
Broccoli, potatoes, sweet potatoes, leek, spring onions, pumpkin, carrots, kumra, parsnip.

All of these veggies are great.
All you do is boil them in chicken or veggie stock until they are soft and the stock has reduced and then you use a stick blender and combine the ingredients.
Season with your favourite spices and add some cream, about 1/2 a cup, then simmer for 5 mins and serve with a sprinkle of parmesan.

I have also started to buy whole chickens instead of buying breast, thighs and wings separately.
I cut the whole chicken up and once I am done I use the carcass to boil in 4 litres of water.
This makes a great stock and you can add cinnamon, anise, onions, carrots and celery.
Make sure you salt and pepper the water.
Bring to the boil and simmer for 2 hours.
Remove the carcass and any fat off the top of the pot.

Voila! You have a delicious stock.
This can be frozen in the freezer for up to 3 months.
A basic stock like this can be gluten free and FOD map friendly.
All you have to do it put in it what you can eat and take out what you can't.
Add your spices one at a time at the end and taste to get the right flavour.
A basic flavour is the best as you want it to be versatile enough to use whenever stock is required.

When it comes to waste and our environment I feel it is better to use all you have.
You spend money on it so you may as well use it all up.

Friday 29 April 2011

Life love and politics oh wait !!!!!!! It's actually all about food.

I have discovered  fantastic pasta sheets from my local organic store.
For all you pasta lovers you will appreciate having access to pasta that doesn’t hurt the stomach.
They are great in lasagna and tastes delicious

Sweet Potato Gnocchi


Ingredients

1kg Sweet Potato
250-300g Spelt whole meal flour
Sea Salt

Pepper

Method
1. Steam Sweet potatoes in their skins, drain, then peel (with a small sharp
knife) when cool enough to not burn your fingers
2. Mash by hand or in food processor, fold in sieved flour and salt and combine well
3. For ease of handling, divide into four, lightly flour bench, and roll each into a long sausage approx 2cm in diameter
4. Cut into approx 1.5cm thick pieces, once rounded place a fork indent into the side so you have a slight indent and throw into a large pan of boiling salted water
5. Gnocchi is ready when all pieces rise to the surface. Drain well, and serve with your choice of pasta sauce.


For a pasta sauce please see past blog

Monday 18 April 2011

It's just a theory.

An interesting theory was placed before me this morning while reading Eckhart Tolle’s book, A New Earth
It says:

“What is a negative emotion? An emotion that is toxic to the body and interferes with its balance and harmonious functioning”

 “Do positive emotions then have the opposite effect on the physical body? Do they strengthen the immune system, invigorate and heal the body?”

What if these issues we are having with intolerances can be made worse by emotions?
Stress is a known cause of Irritable Bowel Syndrome and affects millions of people.

Wikipedia outlines stress as a known cause of irritable bowl:
“IBS may begin after an infection (post-infectious, IBS-PI), a stressful life event, or onset of maturity without any other medical indicators”.

What if the way we live our lives and allow events and emotions to affect us has a physical manifestation on our bodies?
What if all of the illnesses we face are caused by the way we see our lives and deal with stress and anxiety?

Our minds are a complex machine and scientists today have still not unlocked the secrets of the human brain.
The mind controls what we eat and how we digest it.
Our minds also control our cravings and how we respond to food.

Some people respond to food as a feel good activator, others see food as “we eat to live not we live to eat”

The obesity problem in Australia and American is huge, are we perhaps the problem?

“More than half (54%) of Australian adults are either overweight or obese, according to new analysis from the 2004-05 National Health Survey released today by the Australian Bureau of Statistics (ABS).
Maybe it is ourselves causing the health issues that many of us are struggling with”. Aus Bureau of statistics (2004-2005)

I have decided I am going to start trying to see my life in another light.
Deal with emotions more rationally and teach my mind to rest.

Some people may call this spiritual “hocus pocus” but I think it has nothing to do with any spiritual element.

We live such busy lives, we work longer hours and we spend less time with our families.
Relaxation has become fast food, a bottle of wine and a date with the couch and television.
Don’t get me wrong I love to do this too but is it really the best option for our minds and physical health?
Exercise for most people is also a great stress relief and mood cleanser.


I have decided I will spend more time reading and reflecting on my life.
I don’t know when the last time was that I just sat still and stared out into the distance.
I have started to write in a journal to document my random thoughts and feelings to still my mind.

I hope that perhaps with living a more centred life with less stress that maybe my health will improve.

Exercise + Stillness + Writing + A Healthy Diet = 100 % Health

Why don’t you give it a try????????????????

Thursday 14 April 2011

Great Australian race

Yesterday I decided to walk home from work.
The walk is approximately 6.8 km and I gave myself an hour to try and complete it in.

The walk involves hills, busy city streets and crossing the Brisbane river.

I set out on this challenge with a lot of enthusiasm and felt afterwards that I had conquered a mountain.

The walk was hard as I kept up a pace of  approx 7km hour (walking speed).

By the end of it I was incredibly red faced, my thighs were burning and I was definitely at my limit.

I was glad I had done this challenge and plan to embark on it again tomorrow (Friday), weather permitting.

The walk took me 65 minutes to complete and that involved my cool down period at the end where I took on the last 1 km at a slower place.

My goal tomorrow is to complete it in under 60 mins.

I will let you know how I go.

Last night while shopping I discovered these amazing spelt wraps   http://www.oldtimebakery.com.au/certified_organic_range.html.
  
 
I have tried them and they are great.
Spelt bread is an awesome bread to eat if you are Fodmap intolerant
There is nothing in the bread that can cause bloating or bowl discomfort.

Great for making wraps for lunch, using them in Mexican meals and great to use as a pizza base.
You can find them at your local organic supplier or wholefoods store.

I found mine at Fundamental Food store in Paddington Brisbane

Tuesday 12 April 2011

A new start


I have decided today will be a new day.

I am going to start my week afresh consuming only foods that make my body happy.

I have started off my day with my home made muesli.
Fodmap friendly may I suggest

I have eaten for morning tea, 15 grapes.
I will follow this by having for lunch 2 pieces of spelt bread with a slice of cheese accompanied by my home made pesto, toasted.

Afternoon tea is carrot sticks with 5 rice crackers.

I have decided to share my recipe with you all.


Home made Muesli (Fodmap friendly)

2 cups oats (gluten free, untoasted)
½ cup maple syrup.
1/3 cup cranberries
1/3 cup macadamia nuts
1/3 cup almonds


1)    Combine all ingredients into a large bowl mixing together until evenly combined.
2)    Place the ingredients onto a heat proof tray and place under the grill until toasted.
 (Mix the ingredients together every 5 mins until all oats are evenly toasted)
3)    The muesli should change to a nice golden colour.
4)    Place Muesli into an airtight containerand it will last up to 4 weeks.

Note: You can add whatever nuts and fruit you wish to the Muesli


Happy breakfast everybody !

Monday 11 April 2011

The day and the life of a pizza fan.

I have tried recently to stick to a diet that is low in Fodmaps.
This indeed is a very hard thing to stick to.
A typical weekend for me consist of dinner parties and wine times with friends.
This weekend just gone I decided to try out a standard pizza base.
Nice white fluffy dough.
Boy was I wrong committing this sin!!!!

“Word of advise even though it smells good and tastes good doesn’t mean it should be placed into your month lol…..”

 
Basic Spelt pizza base:

2 cups of spelt flour sifted (Can be wholemeal or white)
1 1/2 teaspoons quick-rising yeast baking powder olive oil or 1 1/2 tablespoons other cooking oil
2/3 cup warm water
Pinch of salt
1 teaspoon
1 1/2 tablespoons


1)     Add Spelt flour, yeast, salt and Baking powder together combine and kneed until smooth
2)     While kneading, stretch the dough out with the palm of your hand and fold the edges back over like you are wrapping a parcel.
3)     Place the round dough into a lightly greased bowl lined with glad wrap.
4)     Cover the bowl and allow to sit for 1 hour.
5)     The yeast should make the dough rise.
6)     Using a rolling pin , roll out the dough into the shape you wish your pizza to be.(classic round, rustic, or thin or thick base)

You will now have a great pizza base to apply your yummy topping to.
This recipe is low in gluten and Fodmap free.

Say good by to the bread hang over. J

Friday 1 April 2011

Food List

Tonight I have been doing a ton of reading.
I have found that a lot of people do not have a full understanding of what foods can cause a reaction.
When doing an elimination diet it is important to take all the following foods away and eat low FODMAP foods only.

This helps to calm your symptoms and allow you to be able to have an understanding of how NORMAL should feel.
Then as you introduce each group into your diet you will start to experience symptoms.
Each food gets introduced one at a time and increased a quarter of a cup at a time (1/4 Cup).
The outcome will depend on that particular food and if it is ok to eat or not.

In my experience I found when some foods were combined together I would have symptoms but with some foods if I ate them on their own I would be ok.
I found that artificial sweeteners and preservatives could cause a lot of issues as well.
It is also important to eat a low gluten diet.

We have excessive amounts of gluten in many products, you may not be allergic to gluten but you can be intolerant.
I have found since following these principles I can tell the big difference between feeling 100 % and feeling unwell.



Foods to Avoid:

Fructose

Apples
Pears
Nashi Pears
Clingstone Peaches
Mango
Watermelon
Tinned fruit in natural juices
Quince
Guava
Persimmon
Apricots
Avocados
Cherries
Longan
Lychee
Nectarine
Peaches
Plums
Prunes
Blackberries
Custard Apple
White Peaches
Rambutan

Vegetables

Sugar Snap Peas
Artichokes
Asparagus
Beetroot
Brussels Sprouts
Cabbage
Fennel
Garlic
Leeks
Onions ( Bad one to eat, cause a lot of symptoms)
Red Onions
Peas
Shallots
Okra
Spring Onions ( White part is not ok) ( Green part is ok )
Cauliflower
Mushrooms
Snow Peas

Sweeteners

Fructose
Fructose Powders
(e.g. Sweet addin & Fruisana)
High Fructose corn syrup
Honey
Sugar free gum
Lollies
Sortitol
Mannitol
Xylitol
Isomalt
Maltilol

Cereals

Wheat & Rye
This includes ( Couscous, Crackers, Pasta, Biscuits)

Legumes

Chickpeas
Lentils
Dried and tinned beans

Lactose
(Not an issue with everyone)
Milk
Milk Powder
Evaporated Milk
Custard
Ice Cream

Yoghurt (The live cultures in Yogurt NATURAL YOGURT means the level of Lactose is lower than some dairy products)
Ricotta cheese
Cream Cheese
Cottage Cheese
Sour Cream

Miscellaneous

Chicory root & Chicory based drinks
Dandelion tea
Foods with added Inulin (some yogurt, fruit juices, Soy milks and some fiber supplements)
Fruit juice
Concentrated fruit juice
Large serves of fruit ( > 1 piece at a time)
Tomato Paste
Tomato concentrates
Cane Sugar
Sweet Wines


Just remember that everyone is different and it depends on how your body reacts.


*** Last night I decided to make a pizza.
I have been on the FODMAP diet now for 4 months.
I was walking through the supermarket aisles and thought how I would love to have pizza for dinner.
Instead of making a spelt based pizza base I thought "screw it" !!!
I will just buy a ready made pizza base from the cold foods aisle.
If any of you know RIGHT THERE ..... was my worst mistake.
Main ingredients of the pizza was my home made sauce base, salami and cheddar cheese.
So FODMAP wise I wasn't doing too bad.
As I ate every bite indulging in my sin, the soft crust of the pizza melting in my mouth, I forgot about the consequences that will unfold within about 20 minutes.

My stomach was huge, so stretched to the point that there was no more skin left to be stretched.
Cramping that kept moving up and down my left side.
I think at this point I am promising myself to never do this again!
Why is it we always forget the pain that we inflict upon ourselves and only remember the good parts, like eating the food?
I am now still recovering 24 hours later. Loss of appetite and bloating still present.
It is funny how we as humans never learn.

This weekend I will post more of my recipes so you all can try them out.

Wednesday 30 March 2011

Gluten Free Pasta in Home MadeTomato Sauce





Serves 2 people
Estimated Calories 220 pp

INGREDIENTS:
2 cups of Gluten free pasta
1 Chilli
6 Roma Tomatoes peeled
Small bunch of fresh Chives roughly chopped
Small bunch of Basil roughly chopped
Small bunch of Parsley roughly chopped
1 tablespoon of Garlic infused Olive Oil
Pinch of Salt
Small knob of Ginger
2 tablespoons of Lime Juice

1/2 cup grated Parmesan

DIRECTIONS:

Boil Pasta according to directions on packet.

Lightly saute in a saucepan Oil, Chives, Ginger, Lime Juice, Salt and Chilli.
Add peeled Roma Tomatoes and bring to the boil.
Allow the liquid to reduce then take off the heat to cool.

Use a potato masher or stick blender to puree the Tomato Sauce.
Add Chives, Basil and Parsley to the sauce and heat through until it slightly boils

Wash and Drain pasta
 Add sauce to Pasta in a clean mixing bowl and stir sauce through evenly

Serve pasta in two bowls, sprinkling Parmesan over the top of the Pasta.

It's ready to eat.

Bon appetite



Hope you all like it, I did.

Tuesday 29 March 2011

What is it and where do we start?

Definition: FODMAP’s is an acronym that stands for Fermentable Oligo-, Di- and Mono-saccharides, and Polyols.

Many people who suffer symptoms of Irritable Bowel may in fact be FODMAP intolerant and are only diagnosed when a Medical Practitioner that has knowledge of the problem discovers the issue.

Two ways of diagnosing the problem are to do an Elimination Diet or a series of Hydrogen Breath Tests.
Most sufferers find that once eliminating the problem foods out of their diet and incorporating moderate exercise and a calorie controlled diet, symptoms can decrease and be almost non-existent.

When diagnosed with this issue it is a process of trial and error along with patience and having great resources that gets you through.
This is why I have started this blog.

I was diagnosed in September by my Gastroenterologist, after many tests I was referred to a Dietitian.
I have since been seeing Amanda at Healthy Beings (www.healthybeings.com.au). Amanda has been a great help and I highly recommend her if you live in the Brisbane area.
My first visit involved me removing all food from my diet that has been known to cause issues or contains the intolerable food groups.

This means eating Gluten free and avoiding foods containing Fermentable, Oligosaccharides (eg. Fructans and Galactans), Disaccharides (eg. Lactose)Monosaccharides (eg. excess Fructose) and Polyols (eg. Sorbitol, Mannitol, Maltitol, Xylitol and Isomalt)
I was advised only to eat foods that did not contain FODMAP’s , this was a hard process as it means you have to make most of the “easy” meals from scratch.

It also means eating out is to be limited, no eating out of jars and making things like sauces and dressings from scratch.
It is actually a great opportunity to eat more unprocessed foods.
I made the decision at the same time to try and source more  natural and organic foods.

The following list contains some of the foods I was told to avoid all together:
Onions, garlic, artificial sweeteners, fruit juice, pears, apples, apricots, honey, mushrooms, lollies, chips, and food high in carbohydrates that are highly processed, fructose, tomato paste, coffee, tea, wheat, rye, canned beans, dairy, lactose foods (cheeses), snow peas, cauliflower, plums, lychees, avocados and red onions (these are a big killer)
These are some of the many foods I was to avoid.

After I had gone 3 months without having these foods in my diet, Amanda asked me how I was feeling and I must say organising meals was a big job, but did I start to feel better.
Those of you who understand the symptoms will understand somethings you experience are:
Constipation, bloating, cramping, stomach pain, gas, loss of appetite, nausea, weight loss or weight gain.

It felt good to finally feel like I can eat a meal and not feel like you could roll me out the door afterwards.