FODMAP Diet - recipes needed!

CurlyTop

Soozy

So relate to the apple gripes. Not good with me at all either.

All that lovely apple crumble etc ... pants

maddiemay

juliesname wrote: »

Recipe for GF cheese scones, pretty please? Tried several times but all awful.

Many, many thanks in anticipation!

Julie.

All my favourite GF recipes come from "The Gluten Free Alchemist"
daughter, herself and father all coeliac. She needed foods that her OH would hapily consume and spent hours researching foods and how the different "flours" act and so which combinations are best for which end product. "Gluten Free on a shoestring" also has a wealth of tested recipes and many followers.

Several different products needed for the flour combinations, but getting much easier to source, did buy one or two via A*azon or a superb internet supplier, but my 2 local indie health food stores and H*lland & B now have most things (and I live in a very small rural town).

Recipe for scones:- http://www.glutenfreealchemist.com/2013/10/cheese-scones-gluten-free.html

Newer recipe which I will try next time:- http://www.glutenfreealchemist.com/2016/08/best-buttermilk-cheese-scones-gluten.html

I make these just for me, sometime small ones, sometimes larger, or a mix of the 2, freeze individually then bag up. They need very short time in m wave to defrost (start low or will get bricks:rotfl:)

This loaf is great for me and freezable, flour from ordinary oats ground in FP etc or GF oats if necessary:- http://www.glutenfreealchemist.com/2015/03/perfectly-fluffy-gluten-free-oat-bread.html

Soozy_B

Ooh thank you maddie for linking the recipes.

I'm always looking for good GF/WF recipes. OH loves him some scones - so I think these may be a hit!

debbym

maddiemay wrote: »

Does anyone know of a garlic and onion free stock powder or cube? this is the area where I am really struggling at the moment, I like to make soups and in the past have often used a little stock powder for flavouring dishes where I have had to omit other ingredients. I don't have the energy to be regularly making my own stock.

Been making my own stock by bunging bones and veggie peelings in the slow cooker overnight. - relatively stress free.:)

I also use asafoetida powder (just a pinch) in lieu of alliums in all sauces, works a treat. otherwise it really is the depth of flavour that you miss.

debbym

WantToBeSE wrote: »

Do you have a link with evidence for this? I'd love to read it, as i've been wondering about soy products recently.

Having (finally!) completed the initial abolutely no fodmap bit I now know it is soy and gluten that sets off my allergies. (I get blisters all over my trunk front and back as well as the IBS symptoms) - my doc confirmed that the NHS have seen a rise in soy related allergies. Seems that traditionally soy is fermented (soy sauce and so forth), the stuff that is added to our processed diet nowadays is not (soy lechithins are often used as an emulsifier to give a smooth texture to stuff). More people seem to be sensitised to it now.

http://www.healthline.com/health/allergies/soy#Overview1 is a link to the symptoms and food that may contain soy
also http://soyallergysymptoms.com/the-rise-of-soy-allergies explains why it is now increasing

Pop_Up_Pirate

debbym wrote: »

Having (finally!) completed the initial abolutely no fodmap bit I now know it is soy and gluten that sets off my allergies. (I get blisters all over my trunk front and back as well as the IBS symptoms) - my doc confirmed that the NHS have seen a rise in soy related allergies. Seems that traditionally soy is fermented (soy sauce and so forth), the stuff that is added to our processed diet nowadays is not (soy lechithins are often used as an emulsifier to give a smooth texture to stuff). More people seem to be sensitised to it now.

http://www.healthline.com/health/allergies/soy#Overview1 is a link to the symptoms and food that may contain soy
also http://soyallergysymptoms.com/the-rise-of-soy-allergies explains why it is now increasing

Glad to see you found your answers.
Yep, soy is a poison, especially soy lectins which is in so many things.

We cut out all wheat and soy too and feel tons better.

Once you get into the swing of a new diet (ours has no grains whatsoever) then it becomes much easier, and healthier, and we never feel hungry or crave foods anymore.

thegrail

Good to see all the advice on diets but perhaps have a look at the NHS web site on IBS at http://www.nhs.uk/Conditions/Irritable-bowel-syndrome/Pages/Treatment.aspx

On this their is a link to a Kings College London page on a low FODMAP diet at http://www.kcl.ac.uk/lsm/research/divisions/dns/projects/fodmaps/faq.aspx

In this last one it states:

There is a lot of information on the internet about the low FODMAP diet.!Can I try the diet myself?

The diet is not recommended to be used without specialist dietary advice from a registered dietitian. This is for a number of reasons:

Firstly, it is not as simple as following a list of ‘foods to eat’ and ‘foods not to eat’. High FODMAP ingredients are often hidden in packaged foods. You will need to learn about how to read food labels and how to make sensible decisions when eating out.

Secondly, as the low FODMAP diet is relatively new, much of the information available on the internet, and from other sources, may be out of date and create confusion regarding which foods to include and which foods not to include. This makes it difficult to work out how to follow the diet.

Thirdly, if you follow a low FODMAP diet without professional support from a registered dietitian, you may miss out certain foods from your diet that are essential to good health.!

Finally, if you do not follow the low FODMAP diet properly, it is unlikely to be effective. Therefore, it is best to get advice from a registered dietitian in the first instance. !

Fen1

Hi. I'm going to see a dietitian soon and hope to be put on FODMAP. I already avoid dairy, gluten and oats due to intolerances. The soya lecithin is interesting. I like dark chocolate, but most bars contain soya lecithin. Could this be the ingredient that gives me a mild stomach ache after eating chocolate? I detest soya milk and soya milk products: they really horribly turn my stomach. Perhaps even tiny amounts of soya upstes me? I may have to track down soya-free chocolate and do a comparative tasting😉
One poster mentioned Paleo. This is also something I've been thinking about as I'm dairy and gluten-free anyway. How do they compare healthwise? I would be very interested to hear from people who've done both.

lessonlearned

Hi Fen.

I am the one who is following the paleo way of eating. I think it differs from Fodmap slightly In that basically in its purest form it is the kind of food that our Stone Age ancestors would have eaten. (Paleo being short for paleoithic)

So basically it means the foods that would have been available at the time......meat, fish, game, poultry, eggs, green stuff that grew above the ground, nuts and fruits Such berries. In short anything that could be found in nature without being cultivated.

Nowadays we can add in most cultivated vegetables, and fruits. Although this will be hit and miss, i.e. Things like potatoes, tomatoes, etc which are all part of the nightshade family and which some people may have to avoid due to IBS or fibromyalgia.

Essentially for true paleo you would avoid all grains, including rice and oatmeal, all dairy, legumes and soya. And of course all processed sugars.

I find that the closer to true paleo I get then the better I feel. I do have a little cheese now and then and I do have a dollop of natural full fat Greek yogurt for breakfast.

You can get nut milks such as coconut or almond rather than soya. Although tbh I don't like them in tea. I find lacto free milk is best for that.

Like other posters have said.....it really is trial and error so keeping a food diary will help you monitor things.

The trick Is to "eat clean" and avoid all processed foods - at least in the early stages. You might find that you can reintroduce some as an occasional treat. Basically If you cook from scratch using fresh or frozen ingredients you should manage to eat well.

One of the criticisms I often hear is that's it's expensive but if you cook from scratch and avoid waste then I don't think it is. Don't forget you won't be wasting money on baked goods such as cakes, biscuits, pies etc and on packaged foods or convenience foods.

It sounds horribly restrictive and rather boring but it neednt be. If you have a good range of herbs and spices then your meals needn't be bland and boring.

One thing I have found very helpful is to take a good probiotic every day to maintain good flora in the gut.

By sticking to paleo I have healed my gut, and the IBS and GERD are well under control, my fibromyalgia is much easier and I no longer seem to have my dust and pollen allergies. No more hay fever Is a nice added bonus.

Ps nearly forgot, the big one.......my blood sugars are now back to normal. My risk of being full blown diabetic has been reduced. There is diabetes in the family so I am at risk but, having seen how badly it affected my mother I will do anything to avoid diabetes if I possibly can.

For me, the health benefits of eating paleo are so great that I will never go back to my old habits. I allow myself the odd piece of cake or an occasional bit of good quality artisan bread but not too often.

Fen1

Hi, Lessonlearned. :hello:
A lot of us on the KM thread have been following Paleo, and I'm sure that's the way to go for me. However, my multitude of health problems means that I would like to be under medical supervision. FODMAP is medically recognised, unlike many other regimes. I think it's a good starting point for me, and might flag up some things I might myself miss.

Years ago I went to my GP saying that I suspected lactose intolerance. I was quite rudely dismissed. I wasn't immediately D&V after milk consumption, not losing weight etc., so stop wasting the doctor's time.
I knew that there was something wrong, so took myself off milk. Within a fortnight many of my symptoms disappeared and my general health considerably improved. This is typical of my history with medics.

If FODMAP can prove to doctors that diet and health are linked then I'll go along with the experiment, both for my sake and others.