Monday, 23 February 2015

Vegan Low FODMAP French Toast



Recipe by Lucy Taylor

The following makes 1 serve, simply double the recipe to make 2 serves.


Ingredients:
  •   1/4 cup soy milk made with soy protein
  •   1/3 cup soft tofu* (85g)
  •   1/2 tsp vanilla extract 
  •   1-2 slices of gluten-free bread or spelt sourdough bread
  •   Cooking oil spray or 1 tsp of oil for cooking 
  •   Maple syrup to serve 
*Please note: soft tofu is classified under 'plain tofu', being low in FODMAPs.

Monday, 16 February 2015

Low FODMAP Veggie burger recipe

Recipe by Marina Iacovou

Makes 8 large burgers.
(Preparation time 30-40 minutes, cooking time 15-20 minutes).


Ingredients:
  • ½ kg cooked potato, mashed
  • ½ cup cooked rice (use brown rice for extra fibre)
  • 45g of gluten free bread crumbs
  • 1 medium carrot (grated)
  • ½ small zucchini (grated)
  • 2 Tlb shaved parmesan cheese (optional)
  • 2 Tlb fresh continental parsley
  • 1 Tlb fresh coriander
  • 8g Grated ginger
  • 1 egg
  • 1 Tlb soy sauce (gluten free)

Thursday, 12 February 2015

Collard Greens: Newly tested for FODMAP content




We have received many requests about the FODMAP content of collard greens.  This green leafy vegetable belongs to the same family as cabbage and broccoli.

FODMAP RATING
Collard greens – 1 serve 
(1 cup, cooked, 36 grams or 1.3 oz)
LOW
Collard greens – ½  serve 
(½ cup, cooked, 18 grams or 0.6 oz)
LOW



Collard greens have been given an overall rating of green.   The serving sizes specified here are low in FODMAPs and should be tolerated by most individuals with IBS.  

           


Tuesday, 10 February 2015

The low FODMAP diet goes to Malaysia

Recently, the Monash University FODMAP research team were invited by Khoo An Jo, head of Hospital Lam Wah Ee, Penang, Malaysia to provide a seminar on Advancement in the Nutritional Management of Irritable Bowel Syndrome: Low FODMAPs Dietary Strategy. The low FODMAP dietary approach is still a new area of clinical dietetics.

Malaysia is a beautiful country with many diverse ethnic groups. It’s difficult to define what a ‘Malaysian’ diet consists of. Our team also found that FODMAPs were present in significant quantities of their national meals which contain legumes, shallots, garlic and wheat. Capsaicin (found in chilli peppers) is also heavily used.




Overall, the seminar had a good turnout, with 18 dietitians and 2 gastroenterologists in attendance. The session particularly highlighted the potential use of the low FODMAP diet as a first-line therapy in Malaysian IBS patients. Much was discussed in regards to the difficulties of implementing the diet in a region where food was so culturally diverse and lacked suitable low FODMAP alternatives. The lack of lactose-free alternatives was particularly surprising as the prevalence of lactose intolerance has been reported to be around 95%. As a result of this visit, our team have started a collation of Malaysian ethnic foods for analysis of FODMAPs and hope to include the results of these in future updates of the app.


A gastroenterology & FODMAP interest group has also been set up, led by Dr Hazreen Abdul Majid, to pioneer and discuss the translation of the diet for a Malaysian setting. The team at Monash University look forward to heading back to Malaysia for another dietitians event in the near future. 

           


Saturday, 7 February 2015

Low FODMAP Recipe Index


Breakfast

Mains

Desserts

Dips

Snacks

Salads

Sides

Soups

Vegan

Vegetarian

Kid Friendly

Holiday Recipes

Thursday, 5 February 2015

Talking about the traffic light system

What do the serving size suggestions mean?

Also, discover safe servings of some red foods!




By Dr Jane Muir

We have received a number of questions regarding serving sizes of food and how much ‘green’ food you can you eat per sitting and over the day.

Remember that a low FODMAP diet is designed to lower the total intake of FODMAPs consumed. A low FODMAP diet does not completely remove all FODMAPs from the diet. This is because firstly, small quantities of FODMAPs are well tolerated (even in sensitive individuals), and secondly, because FODMAPs are present so widely in foods that it is impossible to completely remove them from the diet. Therefore, a low FODMAP diet will change ones FODMAP intake from high to lower, which is enough to reduce the symptoms of Irritable Bowel Syndrome (IBS) in most people.