Are there any good low Fodmap recipes that I can recommend to people with IBS?
The list of foods high in Fodmap (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) can be overwhelming, with certain grains and cereals (whole wheat bread, wheat pasta), legumes and legumes (kidney beans, baked beans), lactose ( milk, yogurt), fruits (apples, peaches) and vegetables (garlic, onions, mushrooms) that cause digestive problems normally off the menu. The diet involves swapping these high Fodmap foods (that is, short chain carbohydrates) for low alternatives, then reintroducing them one at a time over time, to find out what you can and cannot tolerate. “It is not a diet forever,” he explains. Emma hatcher, author of The Fodmap-compliant cookbook for cooking. “The goal of the game to have a happy and healthy gut is to try to add as much of the foods containing Fodmap back into your diet.” (Of course, anyone embarking on this, or indeed any other diet, should speak to their GP first.)
As for specific dishes, the difficulty is that different people are susceptible to different things for IBS, he says. David atherton, author of Good to eat. However, some fruits are generally a good option: “Make a bowl of frozen strawberry and blueberry smoothie and top with oatmeal and grape-based muesli for breakfast.” Atherton, obsessed with eggs, is also a fan of kedgeree (“just don’t put the onions”), while Hatcher prefers shakshuka with gluten-free crusty bread. “Tomatoes have a low Fodmap up to a certain amount, and you can also add red bell peppers and spices like paprika.”
Keep lunches and dinners simple with meat or fish and a side of seasonal veggies portioned low on Fodmap. “We are cooking a lot of mackerel at the moment,” says the Cornwall restaurateur. Emily Scott. The author of Sea and shore pops butterfly steaks (ask your fishmonger to do it for you) under a hot grill or in a hot oven for about five minutes, then serves with a tangy, tangy salad. “It sounds retro, but make ribbons out of small zucchini, add lemon juice, good olive oil, sea salt, and arugula.” Alternatively, try the flatfish: Scott, who cooked for Joe Biden at the recent G7 summit, grills lemon sole “and top-note summery herbs (chives, thyme) are topped off.” Again, it is dressed with olive oil and a splash of lemon, then served with new potatoes and a green salad.
Hatcher, meanwhile, saves his potatoes for a warm lamb salad with watercress, roasted hazelnuts and chimichurri, which he makes with garlic olive oil instead of garlic. To do this, heat olive oil in a pan, add garlic cloves, cook and strain: “The Fodmaps in garlic are not soluble in oil,” he explains. Roast chicken is another crowd pleaser, and Hatcher serves his with tarragon mayo. “You don’t want people to follow your diet with you, but you don’t want to cook two meals.” For something meatless, Atherton turns to grains (rice, quinoa, amaranth). “Try them halfway through cooking, because a bite is nice. Drain, sit in cold water to stop cooking, drain again and add a classic honey mustard dressing. “Also add the cucumber and chopped tomatoes.
However, much more important is the fact that dark chocolate has a low Fodmap. Eat it as is or make Hatcher’s Chocolate Pudding, a recipe from his latest e-book with dietitian Kaitlin Colucci: Melt the dark chocolate and butter over simmering water, stir in the beaten eggs with sugar and vanilla, add the gluten-free flour and salt, and bake for 25-30 minutes. A scoop of ice cream wouldn’t be bad either.
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George is Digismak’s reported cum editor with 13 years of experience in Journalism