Friday, 28 April 2017

Vegan banana & dark choc protein 'doughnuts'

Looking for a healthier, low FODMAP sweet treat? Our very creative Facebook friend Adriana has shared her delicious recipe for vegan 'doughnuts' with a healthy twist! 

Ingredients (makes 6 doughnuts): 
- 100g buckwheat flour 
- 1 tsp baking powder 
- 10g (2 tsp) pea protein powder 
- 1.5 tbs ground chia seeds + 3 tbs warm water
- 2 tbs brown sugar or stevia powder 
- 1 small banana 
- 1 tbs cocoa/cacao powder 
- 1 tsp ground cinnamon 
- 40g 70% dark chocolate chips (optional) 

1. Preheat oven to 180 degrees Celsius. 
2. In a small bowl, combine ground chia seeds with water and set aside to soak for 10-15 minutes, or until they form a thick gel. 
3. In a large mixing bowl, add all dry ingredients and stir to combine. 
4. Using a fork, mash banana separately on a plate then stir through the chia seed mixture 
5. Combine banana and chia mixture with dry ingredients and stir until the mixture resembles thick pancake batter. 
6. Spoon mixture into a well greased doughnut pan (if you don't have a doughnut pan, a muffin tin can be used instead). 
7. Bake at 180 degrees for ~15 minutes. 
8. Leave doughnuts to cool slightly before glazing or dusting with cinnamon-sugar (optional) 

Glaze (optional): 
- 1 tbs icing sugar 
- 1/2 tbs cocoa/cacao powder 
- 1/2 tsp liquid (water/milk/lemon juice) 

Combine all ingredients in a small bowl, then spread glaze on cooled doughnuts 

  • Gluten-free flour can be used as an alternative to buckwheat flour, just be sure to check the label for any high FODMAP ingredients (such as lupin flour)
  • No chia seeds In the pantry? 1 egg can be used in place of the chia + water mixture

Nutrition Information/serve: (without glaze)
- Saturated fat
- Sugar

Tuesday, 18 April 2017

Research Update: The evidence base for efficacy of the Low FODMAP diet in IBS: is it ready for prime time as a first line therapy?

By Erin Dwyer (Research Dietitian)

Professor Peter Gibson from the Department of Gastroenterology at Monash University, recently published a review article in the Journal of Gastroenterology and Hepatology, questioning whether a low FODMAP diet should be used as a first line treatment for IBS?

The paper reviewed 9 studies, including:
  • Placebo controlled, randomized controlled trials (RCTs) that used the gold standard technique of providing all food (either low or high in FODMAPs) to participants
  • Placebo controlled RCTs that tested the more ‘real world’ effect of dietitian-led low FODMAP diet education
  • Studies that compared the effect of a low FODMAP diet with other therapies, including the National Institute for Health and Care Excellence (NICE) Guidelines diet and gut-directed hypnotherapy
The paper reports that all studies found that between 50 and 72% of participants improved in response to a low FODMAP diet. It also notes that the potential benefits of using a low FODMAP diet (for symptom control and quality of life) should be balanced against the risks, these being:
  • The possible adverse effects of a low FODMAP diet on the gut microbiota
  • The implications of using a restrictive diet in people at risk of disordered eating
Take home messages:
  • The low FODMAP diet is effective in approximately 70% of patients and is ready to be used as a first line therapy for IBS
  • The low FODMAP diet works best when it is dietitian-led
  • When dietitian-led, the effectiveness of the diet is still maintained even when re-challenging
  • More research is needed to monitor the long term efficacy and implications of the diet

Gibson P. R. (2017). “The evidence base for efficacy for the low FODMAP diet in irritable bowel syndrome: is it ready for prime time as a first-line therapy?” J Gastroenterol Hepatol. 32 Suppl.1: 32-35

Thursday, 13 April 2017

Low FODMAP Hot Cross Buns

By Trish Veitch (Professional research chef)

In many countries, hot cross buns are a delicious must for Easter time. Despite this recipe being a bit time consuming you can enjoy these tasty low FODMAP buns that still have a truly traditional flavor. Enjoy, and have a happy Easter!

Tuesday, 11 April 2017

Let’s talk number twos – what’s ‘normal’ and when should I worry?

By Lyndal McNamara (Dietitian)

When it comes to number twos, there is surprisingly large variation in what might be considered ‘normal’. In fact one individual’s ‘normal’ is often very different to another’s, even if they are healthy, live in the same household, eat the same food and are part of the same family.
IBS is a condition where for reasons not fully understood, your toilet habits all of a sudden go haywire, and this is associated with significant abdominal pain. In fact, the ROME IV diagnostic criteria for IBS recognises the significance of altered bowel habits as a primary feature of the condition.(1) It is very important that IBS is NOT self-diagnosed, as many other, more serious conditions can also cause abdominal pain and altered bowel habits. Speak to your local GP if you are concerned about your symptoms.

An IBS diagnosis can be further broken down into sub-types, depending on whether constipation, diarrhoea, neither or both is the main bowel symptom.

Thursday, 6 April 2017

IBS Awareness Month - Win One of 10 App Promo Codes!

Send us a picture of your favourite low FODMAP meal or snack and tell us why you love it for your chance to...

Monday, 3 April 2017

A low FODMAP diet in inflammatory bowel disease (IBD)

By Dr. Jane Varney

Ever wondered if a low FODMAP diet could be used to manage gastrointestinal conditions other than IBS?  Here is a brief summary of a review paper published by Professor Peter Gibson from the Monash FODMAP Team on the use of a low FODMAP diet in IBD, namely Crohn’s disease and ulcerative colitis.

Tuesday, 28 March 2017

Sprouting – does it reduce the FODMAP content of foods?

By Caroline Tuck

Our department at Monash University gets many requests for FODMAP food analysis. One that is commonly asked for is whether sprouting can affect the FODMAP content of foods – we have recently undertaken some studies on sprouting and wanted to share our results. Popular sprouted products include grains (such as wheat or rye) and legumes (such as chickpeas). Sprouted grains and legumes are in transition between the seed and new plant phases. While they’re marketed for their superior nutrient profile, there is limited evidence to support the benefit of these products over non-sprouted alternatives.

Tuesday, 21 March 2017

Endometriosis and IBS - The Importance of Getting the Right Diagnosis

By Judy Moore (PhD candidate) and Dr Jane Varney

March is endometriosis awareness month, so we thought what better time than to talk about the overlapping symptoms between IBS and endometriosis, and the need for a proper diagnosis.

Monday, 13 March 2017

IBS and THAT Time of the Month...

By Lyndal McNamara (Research Dietitian)

That’s right ladies, you have not been imagining things. IBS symptoms really can and often do worsen around the time of your period. Over our next few blogs we will explore why this is the case and also discuss some practical strategies to help you better manage symptoms around your period.

Thursday, 9 March 2017

Roasted Pumpkin and Carrot Soup

By Erin Dwyer

As the weather gets cooler it's nice to curl up with a warm bowl of nourishing soup. This recipe has been adapted from a recipe to be low in FODMAPs but high in flavour! Serve this meal with some natural yoghurt (lactose free if needed) and a piece of low FODMAP bread for a tasty meal!

Monday, 20 February 2017

A New Look for the Monash University Low FODMAP Diet

A new year, a new look! We are very proud to formally introduce you to our new icon. This icon will now feature across all Monash FODMAP products and services. This includes our Monash University low FODMAP diet smartphone app, food certification program (including packaged products) and website.

Look out for the new icon today!

Thursday, 16 February 2017

A new take on Bircher muesli

By Erin Dwyer (Research Dietitian)

It needs to be remembered that a Low FODMAP diet is:
  1. Not for life, and
  2. For people with IBS
It is not a weight loss diet.

That being said – It is Australia’s Healthy Weight Week this week and to celebrate we have created a Bircher muesli recipe that is both low FODMAP and also a nutritionally balanced, quick and easy breakfast. Studies have shown that including breakfast as part of a healthy diet contributes to maintaining a healthy weight, so a great option for those on a Low FODMAP diet who are concerned about their weight

Thursday, 9 February 2017

Salad – Mealtime Saviours

By Shirley Webber (Research dietitian)

I absolutely love a good salad and it is possibly one of the easiest dishes to make. One thing I love about summer is having lots of barbeques with friends and there is just nothing better than impressing their sock off with these healthy treats. See below for my go-to salad recipes:

Tuesday, 7 February 2017

Food Processing and FODMAPs - What You Need to Know

As we’ve discussed in previous blog posts, laboratory analysis is the only way to accurately determine the FODMAP content of food products. This is because FODMAP content is influenced by a large number of factors. For instance, in plants, ripeness, plant variety, climate, soil conditions, storage time and storage temperature may all affect FODMAP content. FODMAP levels can even vary within the same plant, depending on the part sampled, for instance the root, stem, bulb, leaves, or whole plant.

Wednesday, 25 January 2017

Fermented foods and FODMAPS

By Shirley Webber (Research Dietitian)

Over the last few years, a number of “it” words have emerged in the area of gut health, such as microbiome, gut microbiota, prebiotics, probiotics, culture and fermented foods. With this emergence has come an increasing interest in fermented foods.

Tuesday, 17 January 2017

Lactose and Dairy Products on a Low FODMAP Diet

By Lyndal McNamara (Dietitian)

It is a common misconception that dairy products should be eliminated when following a low FODMAP diet. The reason for this? Regular dairy products do contain a type of natural sugar called lactose, which yes, is also a type of FODMAP.

The good news is that if you have IBS and are following a low FODMAP diet, you only need to limit lactose if you suffer from lactose intolerance (speak to your dietitian about how this is diagnosed). Not sure what this means? You can learn more about lactose intolerance here.

Tuesday, 10 January 2017

New Year goals to improve your IBS and overall health

By Erin Dwyer (Research Dietitian)

A new year is always a good time to re-evaluate your situation and develop goals that you would like to achieve within the year. One of those goals may be improving your IBS symptoms and so we want to encourage and guide you in 2017 to continue to take steps to improve your gastrointestinal symptoms as well as your overall health. The below suggestions are targeted at those with IBS, however apart from the rechallenging, all the other suggestions can be used long term by anyone to increase your health overall