Monday, 26 June 2017

How to include plenty of fruit on a low FODMAP diet

By Erin Dwyer (Research Dietitian)

The Australian guide to healthy eating suggests Australian adults eat 2 serves of fruit per day, for good health. 1 serve is approximately 150g of fruit which would equate to 1 medium banana or 2 small kiwi fruits.
When following the elimination phase of the Low FODMAP diet there are quite a few fruits that need to be avoided due to being high in 1 or more FODMAP groups, but there are still plenty of fruits you can eat, so don’t avoid the entire food group!
Fruit is great because it is low in energy (kilojoules/calories), and high in water and fibre. Fruit contains both soluble, and insoluble fibre, (read more about fibre here) which is important during the elimination phase of the low FODMAP diet to help regulate your bowel motions. The fibre content in fruit can also make you feel fuller for longer and can stabilise your blood glucose levels. Fruit also provides plenty of micronutrients which contributes to the proper functioning of your body’s immune system, cognition and energy.
So, here are some tips to make sure you are having enough fruit on a low FODMAP diet.  
  • Always check the App. There are quite a few fruits that in a smaller serve are low in FODMAPs. So make sure you click into a fruit on the app even if it is red, then scroll down to see the various serve sizes so you aren’t over-restricting your diet.  
  • Test your tolerance to all FODMAP groups: Through reintroduction of foods you may find for example that you can tolerate polyols with no symptoms, but excess fructose does cause you symptoms. If this is the case check for food that in smaller serves are low in excess fructose.
  • Try something new. You may be avoiding your favourite fruit due to its high FODMAP content, but don’t just forget about fruit - make sure you replace it with something else you like or try a fruit you haven’t had before. What about stewed rhubarb?
  • Use frozen fruits. Many low FODMAP berries and tropical fruits are now available out of season, snap frozen. Take advantage of this as they still taste great and contain plenty of nutrients. Why not add a handful of frozen blueberries to your morning porridge?


    Friday, 23 June 2017

    Double Chocolate and Teff Bliss Balls

    By Trish Veitch (Research Chef)

    Are you craving some date packed bliss balls that are normally so problematic? Well, the problem is solved, so now you can indulge in these delicious, chocolaty treats from time to time without having to worry about FODMAPs! Teff is a cereal with the healthy benefits of dietary fibre, calcium, iron and protein. Toasting teff gives it a delectable crunch and makes it a perfect coating for these easy to make balls. These bliss balls keep well and are great snacks at any time of the day, good in lunch-boxes, go really well with coffee and kids will love them too.

    Tuesday, 20 June 2017

    Eating out on a Low FODMAP Diet – Italian, Chinese, French and Indian!

    By Erin Dwyer – Research Dietitian
    Last week we gave you 5 tips on how to eat out on low FODMAP diet. Today we investigate some go-to meals and tips for popular cuisines. Also, don’t forget to follow the tips from last week and most importantly, enjoy dining out!

    Friday, 16 June 2017

    Low FODMAP Vegetable and Chickpea Soup

    By Trish Veitch (Research Chef)

    Vegetable soups are great favourites regardless of the season and they can be a terrific way to use up those odds and ends in the fridge! This mouth-watering recipe is very easy and healthy as just one serve provides more than half your daily recommended serves of vegetables. And don’t forget about all the dietary fibre! It’s also versatile as you can use whatever low FODMAP veggies you like and perhaps use what’s seasonal, cheap or growing in your garden. Also, if you are craving some legumes in your diet this soup recipe allows low FODMAP amounts.

    Monday, 12 June 2017

    Eating out on a Low FODMAP Diet

    By Erin Dwyer (Research Dietitian)

    Eating out when you are on a Low FODMAP diet is definitely possible, here are our 5 tips you can use so that you don’t miss out on the fun of socialising over food!

    Thursday, 8 June 2017

    Low FODMAP Thai Tom Yum Soup

    By Trish Veitch (Research Chef)

    Delicious tom yum soup is very popular both in Thailand and in Thai restaurants everywhere. However, traditional home or restaurant made, packet and instant versions can be packed with high FODMAP garlic and onions and often have a lot of salt and additives! This recipe is worth the effort as it omits these problematic ingredients. However, it maintains the vibrant traditional flavour with all its wonderful, aromatic characteristics of this much loved soup.

    Tuesday, 6 June 2017