Category: FODMAP

A great Gluten Free bread!

formfranskaYesterday, I made a delicious and simple to make gluten free bread. It was nice to eat a slice fresh and warm from the oven and great after that as toast.

I found this in my favourite baking book by Maria Blohm and Jessica Frej “Baka Nytt” (There first book is published in English).

For 1 Bread:

  • 350 gr cold water
  • 2 teaspoons dried yeast
  • 150 gr rice flour
  • 50 gr maize flour (majsmjöl)
  • 150 gr potato flour
  • 50 gr vegetable oil (Rapsolja)
  • 1 egg white
  • 5 gram sugar
  • 1 1/2 teaspoons salt
  • 10 gram phsyllium husk
  • 10 gram xantumgum
  • poppy seeds
  • Mix all ingredients apart from the husk and the Xantum gum into a bowl.
  • Mix with a beater for 5 mins
  • Add the husk and the Xantum and mix together for about 1 mins
  • Put the dough in a 1 litre bread pan, sprinkle the poppy seeds on top
  • Let the bread rest for 2 hours
  • In the oven, at 225 c, for 1 hour

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.

 

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.

FODMAP: I now feel great

Finally, I have been diagnosed!

After not being well during these past, at least five years, I have been given a diagnos and a diet to follow that makes me feel fantastic (well that is if I don’t eat anything that I shouldn’t..which takes five days of symptoms before I am fine again).

I was sent to a new dietician by my GP after moving back to Sydney and deciding that I have to find out what is wrong with me (again…thinking perhaps a new Doctor might have a new solution). The Dietician suggested that I might be suffering from a missing enzyme that brakes down Fermentable sugars. When she described how it feels when you have this – it was like she knew what had been going on (and was going on ) in my body.

She put me on a strict Low FODMAP diet. Six weeks of a special elimination diet with the plan to reintroduce some of all of the eight different groups of Fermentable sugars there are. Mostly people will be able to tolerate some of the groups.

After two weeks, I started feeling Great! First time in many years I was not feeling nauseous when hungry, which was every two hours if I did not eat anything within this period…and a lot of other symptoms that had gone. I slept better, had more energy and felt amazing.

The re-introduction did not go well and so far, I have not been able to add any of the groups.

Therefore my diet is very strict. More on this in other post.