This issue we fill you in on ways to up your fibre intake if you or a loved one need to follow a restricted grain diet. We also talk about our popular low FODMAPs diet cookshop and let you in on a great new app for low FODMAPs eating. Learn all you need to know about linseeds (in season now in Australia) and discover a whole new way to put your coffee grinder to good use in the kitchen. Enjoy!
Upping Fibre When You’re Wheat-Free
With coeliac disease and irritable bowel syndrome (IBS) on the rise, many people need to limit or eliminate grains, pastas and breads. Choosing to do so, without healthy alternatives up your sleeve, could drastically diminish your intake of fibre and resistant starch – nutrients known to keep your gut regular and happy.
IBS affects one in seven Australians and is commonly seen as a combination of annoying symptoms, including abdominal pain, excessive wind, frequent bloating, mucus in stools, and sporadic diarrhoea or constipation. If this sounds like you, one of our friendly dietitians could help. At the Nutrition and Wellbeing Clinic we’ve had great success in assisting clients investigate possible food triggers and identifying solutions to their gut problems.
Although the cause of IBS is unknown, it’s well appreciated that attacks can be triggered by environmental factors, including anxiety, emotional stress, infections and the foods you eat. If your gut is giving you grief, don’t try and figure it out alone. You could get it wrong. Many people remove foods like wheat or gluten from their diets (thinking these are triggers) but forget to compensate for the beneficial nutrients simultaneously removed! In time, this could cause even more trouble by decreasing your dietary variety and the number of healthy bacteria that live in your gut.
If health considerations require you to go gluten- or wheat-free, it’s vital you include gluten- or wheat-free sources of fibre, such as nuts, seeds, fruits, vegetables and gut-friendly wholegrains to promote optimal intestinal health.
How do I get enough fibre on a wheat-free diet?
We recommend you aim for 40 grams of fibre daily. Research shows fibre is crucial for gut health, weight management, blood sugar control and cholesterol, and it can also help lower your risk of bowel cancer. It’s an undervalued nutrient. You can use a fibre counter to track that you are getting enough. Here are some practical tips to put you on your way.
Top 5 ways to fill up on fibre:
- Don’t forget to have your breakfast every morning! Breakfast provides a key opportunity to boost your fibre intake. Simple ways to up your fibre include adding fruit, seeds and multigrain gluten-free breads to your brekkie. Or learn to cook quinoa or buckwheat grains from scratch and enjoy them as your cereal. Sprinkle a tablespoon of chia or linseeds on your cereal as this can add a further 5 g of fibre to your day!
- When choosing gluten- or wheat-free bread, make sure it has visible grains or seeds through it. Most gluten-free commercial products like cruskits, rice crackers and white gluten-free breads lack fibre due to their use of refined grains and starches as replacement ingredients. So choose the seedy stuff or make your own high-fibre breads using brown rice flour or buckwheat flour and add goodies like linseeds, soy grits, pumpkin seeds, black sesame seeds and walnuts.
- Choose the ‘wholegrainy’ grain foods. Instead of using white rice and gluten free pasta, use long-grain brown rice, wild rice or red rice. And include funky grains like quinoa, buckwheat and millet in your weekly menu. Not only are these gut-friendly, they’re packed with important phytonutrients and fibres to keep your whole body healthy. Polenta is also great for your intestinal health because it contains high levels of resistant starch, which acts like a type of fibre in the gut. It will really get you going!
- Have 2 whole fruits and 5 serves of vegetables daily! One serve of veggies is 1 full cup of salad veggies or ½ cup of cooked. Do ask your dietitian which fruits/veggies are best for your overall healthcare and make sure you don’t go without a colourful array of plant foods each day. Legumes of all types are super high in fibre, if your gut can tolerate them. Even small amounts spread over the week, will be helpful.
- Focus on high-fibre snacks and spreads. Raw nuts, seeds, fruit, cob-of-corn, veggie sticks, popcorn and high-fibre crispbreads (i.e. buckwheat crispbread) are healthy, tasty and excellent for keeping your fibre count high. When selecting spreads for your breads or crispbreads, try fresh avocado, natural nut butters (i.e. peanut butter, almond paste, tahini and ABC spread) instead of butter or margarine. Every little bit counts.
“Populations that consume more dietary fibre have less chronic disease.” – Academy of Nutrition and Dietetics
Are you a Serious Gym Goer or Athlete? – Skinfold Measurements Can Help
If you're into serious training and your body fat level matters to your results, you might be brave enough to face the calipers of our dietitian Marike Joubert. Measuring your skinfolds is one of the most accurate ways to track changes in your subcutaneous body fat levels. Marike has advanced anthropometric skills and training, so she can ‘pinch’ her clients with confidence! She measures body builders and elite athletes every three months. A full set of measurements takes around 30 minutes. The best part? It doesn’t hurt one bit. Interested? Give us a call to book in!
What’s Cooking? – How to Tame an Irritable Bowel: Cooking the Low FODMAPs Way
Have you been suffering from unresolved bloating, wind, pain, diarrhoea or constipation? We can help you.
At our unique cookshops you can learn about friendly food ideas that eliminate the culprits responsible for most cases of irritable bowel. And they’re not difficult to cook.
See and taste yummy recipes free from wheat and gluten and low in FODMAPS like fructose, lactose, polyols, fructans and GOS, without missing out on fibre and other nutrients.
Why tolerate discomfort any longer? This highly practical cookshop could improve your life!
When: Tuesday 10th September 2013
Time: 6.30 pm – 8:30 pm
Learn more about our cookshops
Join us and enjoy 4 delicious recipes served as tasting plates throughout the night, receive our unique nutrition handouts and more!
Importantly, you’ll get to spend two hours with one of our senior dietitians experienced in treating irritable bowel. So come prepared to bombard her with questions!
Call NOW on (02) 9899 5208 to book your place. Irritable bowel syndrome is common, why not invite a friend?
What’s Fresh? – Linseeds
The little linseed (also known as flaxseed) should be in everybody’s pantry! It’s a necessity when it comes to better health due its massive omega-3 and lignan (a type of phytoestrogen) content as well as dietary fibre.
These small brown seeds are usually found in soy and linseed breads, and some cereal mixes. You can also purchase plain linseeds in the health food aisle of your supermarket or a health food shop.
Ideally, you want to buy them whole (not crushed) and grind them yourself at home. Much of the goodness of the seed is released after grinding, and light and heat damages the omega-3s in commercially ground packets as they may sit on shelves for extended periods of time. So grind according to your need and store leftovers in the fridge or freezer.
Linseeds are helpful for stabilising your blood sugar levels and lowering high cholesterol. One tablespoon of whole linseeds provides 2.5 g of alpha-linolenic acid (the plant type of omega-3) – perfect for good brain function and your heart health.
They have a nutty flavour and provide an easy way to boost the fibre content of your meals, especially if you’re going gluten free!
4 fun ways to use your linseeds:
- Add ground linseeds to cooked oats or quinoa porridge
- Mix into muffin or banana bread recipes
- Sprinkle ground linseeds and frozen berries on top of your yoghurt
- Whiz through a smoothie
New App for low FODMAPS Diet from Monash University
So, you already know you have a problem tolerating FODMAPs sugars from certain foods. Having some food lists on-the-go could help. Here’s a new app available for iPhone and iPad (soon to be android) that could help you with your everyday choices.
Does it replace your dietitian? Absolutely not. A dietitian can take into account all your medical history and tailor a personalised investigative approach to identify your FODMAP triggers. Your dietitian can also advise on the long term management of your symptoms, as a strictly low FODMAPs diet is not recommended for life.
Still, the app is a helpful tool to inform and support you on your journey once you know which FODMAPs to reduce. Are apples high or low in fructose? Do onions contain a significant source of fructans? Check out the YouTube video with our collegues from Monash explaining how it works.
Food Matters with Sue Radd – Vitamin C and the Common Cold
Have you ever taken a vitamin C supplement trying to ward off a cold? Read Sue Radd’s column to learn about new scientific evidence regarding its effectiveness. How much should you consume, when should you take it and what are top food sources? Get informed!
Food InFocus – Why You Should Eat at a Moderate Pace
Are you in the habit of scoffing down your food? Always in a rush at meal times? Eating at a moderate pace could help your health and waistline. Watch this TV segment with Sue Radd to learn how.
Kitchen Tip – Coffee Grinder Does More Than Just Grind Beans!
Spunky coffee grinders come in different colours, shapes and sizes, ranging from $20 to $100. They’re also quick and easy to use. The biggest surprise for many people is that these gadgets can do much more than just grind coffee beans!
You might have guessed from this month’s newsletter that linseeds are a favourite at the Nutrition and Wellbeing Clinic. To release their super goodness, try using your coffee grinder! Simply pop a few tablespoons of whole linseeds in your grinder and whiz into a meal. Then store in the fridge or freezer for regular use. We do this all the time. It sure beats buying packets of ground linseed meal that may have been sitting on a shelf for many months.
Your coffee grinder can also chop nuts and seeds. It works well when you need a quick yoghurt toping or a flavoursome sprinkle for your salad. Although it tends to be better for softer nuts and seeds like walnuts, peanuts and sunflower seeds, it can break down harder nuts too, although less uniformly.
Your coffee grinder is a bomb at grinding spices. Spices provide the best flavours and aromas when they’re freshly ground. Instead of using powdered coriander, why not try dry toasting some coriander seeds in a pan, allow them time to cool, then grind them in your little whizzer – the taste is exquisite! Other spices to grind include: cloves or cardamom pods, peppercorns and Indian spice mixes.
Dried herbs can be ground as finely as you like in your coffee grinder. Choose the quantity and mix of herbs you desire and quickly whiz without much fuss or mess. You can also make your own tea blends by grinding different mixes of dried flowers, spices and fruits.
Breadcrumbs (from stale wholegrain bread) can be easily made in your coffee grinder. Just ensure you don’t overload your device, and use a bigger blender for larger quantities.
Other suggestions? Make oat flour from traditional rolled oats, coconut flour from coconut flakes or shredded coconut, citrus zest from dried or frozen citrus peels, and chocolate bits from frozen chocolate. Can you see why we just love this gadget?
But if you don’t have a coffee grinder, you don’t have to rush out and buy one just yet. There are other grinding alternatives, such as the Rocket Blender, found at discount stores like Homeart, which are surprisingly powerful and come with a highly affordable price tag.
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Published by the Nutrition & Wellbeing Clinic, Copyright 2013.
Suite 10, 80 Cecil Avenue, Castle Hill NSW 2154 Ph: +61 2 9899 5208 Fx: +61 2 9899 2848 www.sueradd.com
We are a boutique Dietitians clinic in Sydney, Australia, offering one-on-one consultations, culinary medicine cooking workshops, motivational health seminars and nutrition advisory services to businesses in the local and global area.
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