Month: May 2016

A new book explaining FODMAP

I was given a great new book from Fredrik and Erin for my Birthday. It is written by the women who is behind the research and findings about FODMAP.

IMG_20160522_160938The book: The Two-step LOW-FODMAP Diet and Recipe book, was a great read and I will be referring to this many times in the future.

 

Cake is easy

IMG_20160521_170333Making my favourite birthday cake, Jordgubbstårta, was not a problem this week.

The sponge was made with glutenfri flour (only has egg, flour and sugar in it), I made my own custard (with lactosfree milk) and as I can have small amounts of whipped cream, I added a thin layer on the cake. It was very appreciated by the whole family, with no leftover.

Finding food that works – Starter

IMG_20160514_202337It is not hard to substitute most of the no-foods to make nice meals, just takes some time to look through the ingredients and then choosing something else. And as I feel great if avoiding the no-foods, it is well worth it. I also learn with time and experience what to say to people when I visit others.
We recently went and visited friends, who are very good at asking what I can eat and not. Instead of a Skagenröra for starter (which is a mix of shrimp, sour cream  on toast, I was given a pile of shrimp, with mayonnaise and added some black roe. Tasted delicious. This weekend I tried to make a Skagenröra with ingredients I can have, and it turned out great. Substitutet the sour cream with cottage cheese, added lemon juice, olive oil, salt and peppar and served on toast, glutenfri toast for me. Liked by all around the table.

NO Foods

This is a short list of what I cannot eat!

In a nutshell and hopefully for easy reference to be used together with the post on what I can eat.

  • Gluten, in any form (though I am not celiac)
  • Laktos (including yoghurt, sour cream, milk powder, cream, skimmed milk)
  • Onion
  • Garlic (though can have garlic infused…it is possible to fry sliced garlic in oil and them remove the garlic)
  • Dried fruit, raisins
  • Honey
  • Mango, pear, apple, figs, plum, apricot, nectarine,
  • Beans of many forms
  • Dried tomato and tomato juice
  • apple and pear juices
  • watermelon
  • cream cheeses (ricotta, mascarpone, cream cheese)
  • mushroom
  • asparagus
  • tinned fruit in fruit juice
  • cauliflower

Food I can eat

IMG_20160216_121306When looking at the list of different foods that I am not able to eat, it is hard to eat at a restaurant or at friends houses. I feel awkward asking about all the ingredients in the different dishes. If I know all the ingredients, it is easier for me to feel good when eating.

The photo shows an example of what I eat for lunch. Slight warning on the salami.. must know the ingredients.

This is just a rough guide to what I can eat – which needs to be compared with the list of things I am not able to eat.

  • Gluten free: though needs to be without Almond- and cornflour.
  • Lactosfree milk and cream (not almond or soy based)
  • Butter
  • Hard cheeses, including brie, camembert, goatscheese, feta.
  • Meat, bacon, ham and chicken
  • Potato and rice.
  • Fish
  • Oyster, mussel and shrimp
  • Coconut milk and cream
  • Citrus fruits (not grapefruit)
  • Grapes
  • Lettuce, tomato, cucumber and capsicum
  • all herbs, including chives
  • cottage cheese
  • egg
  • small amounts of whipped cream
  • sugar (normal)
  • coffee
  • black tea
  • wine, beer and spirits (not sweet spirits or milk based)
  • Green round beans
  • Melons (not watermelon)
  • Macadamia nuts, peanuts, pine nut, sunflower seeds, linseed, pumpkinseed, pecan, walnut
  • Rice biscuits and crackers (need to check ingredients though..not contain soy wheat)
  • Radish
  • Spinnach
  • squash
  • Banana
  • Strawberry, raspberry and blueberry
  • Rice cereal, rice bubbles

 

FODMAP diet

FODMAPs are found in the foods we eat. FODMAPs is an acronym for

Fermentable
Oligosaccharides (eg. Fructans and Galacto-oligosaccharides (GOS))
Disaccharides (eg. Lactose)
Monosaccharides (eg. excess Fructose)
and
Polyols (eg. Sorbitol, Mannitol, Maltitol, Xylitol and Isomalt)

This means that I need to avoid everything that contains any of these above groups.

Things to avoid (not fully comprehensive list)

LACTOSE: Soft cheeses, Yoghurt, Icecream, Cream and Sourcream

FRUCTOSE: Asparagus, Balsamic vinegar, Fructose, Honey, Mango, Sugarsnaps, Tomatojuice, Tomatopaste, sundried tomatoes

POLYOLS 1 (Sorbitol): Avocado, Blackberries, Dried coconut

POLYOLS 2 (Mannitol): Cauliflower, Celery, Sweet potato, as well as Isomalt, xylitol, glycerol, malitol

FRUCTANS (Wheat based): Found in Wheat, rye and barley…ie found in gluten

FRUCTANS (not wheat based): Savoy cabbage, Pomegranate, Garlic, Watermelon, Leek, Cranberries-dried, Onions, Dates, Apricot, Figs, Grapefruit, Mango, Prunes,

GALACTANS: Chick peas, Lentils, Almonds, Pistachio nuts, Green peas

Things that have multiples of above: Apple, Broad beans, Cherries, Baked beans, Broccoli, Nectarines, Peaches, Pear, Plums, Prunes, Sweetcorn, Butternut pumpin, Snowpeas, Mushrooms, Beetroot, Cashews, Haricot beans, Hommus, snow peas

Look for other posts where I write about what I can eat and how to substitute the above.