Looking for improved intestinal health? This issue you can learn how a low FODMAPs diet could help. Monica comes out of maternity leave to show you low FODMAPs meal ideas, we talk pumpernickel bread and you can get speed ideas to use more legumes. Plus see easy ways to stay hydrated this winter.
Had a Gutful? – Low FODMAPs Might be the Answer!
Do you suffer from symptoms of irritable bowel syndrome (IBS) such as bloating, wind, pain, diarrhoea or constipation? Have you tried strategies such as increasing fibre, reducing fatty foods, avoiding alcohol and caffeine with limited success? You may want to consider a low FODMAPs diet - proven to relieve symptoms in three-quarters of IBS sufferers.
We regularly receive referrals from gastroenterologists and gp’s to help clients with IBS adopt a low FODMAPs diet successfully.
What are FODMAPs?
FODMAPs are a large group of dietary sugars found in a range of foods. FODMAPs stands for Fermentable Oligo-saccharides (fructans and galactans), Di-saccharides (lactose), Monosaccharides (fructose) and Polyols. These sugars can be poorly absorbed in the small intestine and lead to an excess of water in the bowel resulting in diarrhoea and/or excess production of gas, resulting in pain, wind and bloating.
Why do some people react to these sugars and others apparently don’t? Although many people experience some difficulty digesting certain high FODMAPs foods, people with IBS are more sensitive and experience mild to severe symptoms with multiple foods containing FODMAPs.
What is a low FODMAPs diet?
As sufferers of IBS react to FODMAPs foods in different ways, the low FODMAPs diet requires you to completely avoid all high FODMAPs foods to identify your potential triggers. Foods which initially need to be avoided include wheat and lactose containing foods, certain fruits and vegetables, legumes and artificial sweeteners (your dietitian can supply a list for your special needs). Following an improvement in symptoms, the foods are re-introduced, separately and by group, to identify problem foods.
How long do you need to follow a low FODMAPs diet?
It is recommended that you eliminate all high FODMAPs foods from your diet for 2-6 weeks and observe any changes in your symptoms. As this can be daunting, your dietitian can help you throughout the process with numerous recipe ideas. The foods can then be slowly reintroduced to challenge your body. If your symptoms return, you will need to avoid the trigger foods or eat them only in small amounts if you can tolerate some of them.
Before you begin
If you feel that you have IBS that may be improved by following a low FODMAPs diet, speak to your dietitian. She can talk you through the process and go through the various aspects of this therapeutic diet in detail. Later, your dietitian can also explain the method of correctly challenging yourself with problematic foods.
All the Dietitians at the Nutrition and Wellbeing Clinic are experienced in prescribing the low FODMAPs diet and regularly help people find their individual tolerance levels to best manage symptoms of IBS.
One final important point: before you start, your doctor should first exclude other more serious causes of intestinal problems such as coeliac disease (a permanent sensitivity to dietary gluten) and inflammatory bowel disease (Crohn’s and Ulcerative Colitis).
Know anyone with a gnawing irritable bowel who may benefit? Forward them this e-newsletter.
“The road to health is paved with good intestines!” ― Sherry A. Rogers
Clinic News – It’s a Girl!
We are delighted to welcome Emma McClean who arrived on the 1st June. A tad earlier than expected, but both mum and bub are doing very well!
Congratulations to our Senior Dietitian, Monica Kubizniak, and her husband Gordon McClean. Judging by her healthy appearance and good appetite, we know Emma will make a great dietitian one day!
What’s Cooking in August – How to Tame an Irritable Bowel: Cooking the Low FODMAPs Way
Do you want to learn more about how to cook delicious foods free from wheat, gluten, fructose, lactose, polyols, fructans and GOS or how to plan low FODMAPS menus?
Our Senior Dietitian, Monica Kubizniak, will be taking a break from her maternity leave for an exciting evening to teach you about friendly meal ideas that eliminate the culprits responsible for most cases of irritable bowel. See and taste delicious recipes the whole family can enjoy.
Why tolerate discomfort any longer? This cookshop can change your life!
Date: Tuesday, 14th August, 6:30 pm – 8:30 pm
Learn more about this cookshop
Call NOW on (02) 9899 5208 to book your place. Irritable bowel is more common than you think. Invite your friends!
Book Review – Food Intolerance Management Plan
Written by top Australian experts in the field of low FODMAPs eating, this book provides valuable information to help you follow a low FODMAPs diet. You will find lists of high and low foods in each FODMAPs category, baking tips and menu plans for general, vegan, low fat and dairy free low FODMAPs diets. Dietitian Sue Shepherd's groundbreaking research initially led to the development of this dietary management approach at Monash University in Melbourne and it has revolutionised the management of IBS around the world. Read more
What’s Fresh – Pumpernickel Bread
Looking for a moist, dense, dark bread of yesteryear that’s making a comeback? Try pumpernickel.
Pumpernickel bread has been around since the 1450s but still seems to be a bit of a secret.
Originally from Germany, pumpernickel bread has traditionally been made from rye flour and coarse rye meal, making it quite dense and heavy with little to no crust. The traditional baking period, which can last for up to 24 hours, gives the bread its characteristically dark brown colour and earthy aroma. Modern day processing of pumpernickel bread however means that many bakers now also add some wheat flour, chocolate, coffee, molasses and/or caraway seeds to achieve the dark, earthly appearance of the traditional bread! Other popular additions may include dried fruits and nuts, which act to accentuate the sweetness of the bread.
While many people believe cutting out bread will assist with weight control, it is important to remember that it is not bread alone that is the issue; it’s what you put on it and how much you eat that can spread your waistline! With 2 slices of pumpernickel bread containing only 0.8 g of total fat, minimal saturated fat and no cholesterol (as well as being a good source of fibre) you can enjoy this tummy filler as the base of a balanced meal.
Pumpernickel bread has a low GI of 50 - beneficial for taming your blood sugar levels and keeping you feeling fuller for longer.
It also has a long shelf life and, if stored in an airtight container, will last you for several months.
3 ways with Pumpernickel:
1. Cut into small squares and use as a base for some healthy appetizers - simply top with smooth ricotta, sliced onion, and tomato.
2. Serve as a side to your favourite soup for a winter warmer!
3. Nibble on a few strips of plain pumpernickel bread if hungry between meals. It has a sweetish taste and more of a cake-like texture.
Food InFocus with Sue Radd – Stay Hydrated This Winter
Did you know that being only slightly dehydrated can affect your performance both physically and mentally? Not to mention give you a headache, dry skin or sluggish bowels! Check out this 5 minute video with Sue Radd for some hydrating drink ideas this season.
Kitchen Tip – Convenient Legumes
Whether you want to control your blood sugar better, relieve constipation or simply live longer, legumes should be your best friends.
Dry beans (also known as pulses) have long been known as a very good source of minerals, such as iron and zinc, and they are naturally cholesterol free and low in saturated fats. But it’s their high protein content and slow acting, fermentable carbohydrates and fibre that help make them a super food for weight management and intestinal health.
A perceived problem with beans however (apart from their gassiness, which can be reduced!) is that they can take a long time to cook.
Here are 2 bean 'speed cooking’ tips to make your life easier:
1. Buy a stash of canned legumes and keep them in your pantry or cupboard to use when required. Unlike fresh produce, these beans won’t go off and can be stored for years. Great idea if you want to whip up a quick inexpensive meal – think Four Bean Summer Salad or red pasta sauce. Simply rinse under the tap before using.
2. Cook your own legumes in bulk and batch freeze for later use. You can use a pressure cooker, which will slash 75 % off your cooking time, conventional pot or slow cooker. Then simply freeze in 3 cup portions, which is a suitable amount for recipes serving 4-6 people. We regularly cook up batches of black beans, chickpeas and kidney beans to freeze and enjoy later in soups, salads, stews, curries and dips.
The only time you may need to limit your legumes (but not totally avoid them), is if you are highly sensitive to Galacto-oligosaccharides (otherwise known as GOS), a type of FODMAPs. In this case, eating legumes regularly or in large amounts could exacerbate your gut symptoms.
As for most of us, legumes are important to include at least 3-4 times per week as a tasty way to fight chronic disease.
Ask your dietitian how you can include more legumes in your diet.
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Published by the Nutrition & Wellbeing Clinic, Copyright 2012.
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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