Related Posts
Part 3: Low FODMAP Christmas Food Ideas – Rebecca Ponsford
Low FODMAP Christmas Food Ideas
How to Successfully Manage Christmas with IBS and FODMAP Sensitivities (Part 3)
Luckily the low FODMAP diet is more about swapping out high FODMAP foods for low FODMAP alternatives, than completely restricting your intake. Here are some ideas of easy low FODMAP food choices:
Proteins
Grilled or roasted meat, poultry & seafood, eggs, hard cheese are low FODMAP. The glazes and stuffing in meats often contain onion, garlic and sometimes wheat, so try to eat the main flesh of the meat and avoid the stuffing if you’re unsure of its ingredients. If cooking these yourself, try using low FODMAP flavouring ingredients such as garlic-infused olive oil, plain herbs and spices, maple syrup, lemon, lime, orange and sourdough bread for crumbs.
Vegetables
Roast root vegetables such as carrot, potato, parsnip and Kent pumpkin are great options when cooked without onion or garlic.
If you’re making a salad, stick to low FODMAP vegetables including lettuce, spinach, rocket, tomato, cucumber, capsicum, green beans and carrot. Rice, quinoa, buckwheat and potato are great to use as a base for a more filling salad. Add herbs, lemon/orange juice, olive oil and vinegar for dressings. For a crunchy rice and buckwheat salad, click here.
Appetizers
When eating from a cheese platter, opt for rice crackers, gluten-free plain biscuits, corn chips or plain potato chips. Low-lactose cheeses include cheddar, Colby, tasty, Swiss, camembert and brie. Stick to low FODMAP nuts such as walnuts, Brazil nuts and pecans if nibbling on these.
Sweets
Many Christmas desserts are loaded with dried fruits, making them very high FODMAP. Fresh low FODMAP fruits such as strawberries, grapes, orange, blueberries (approx. ¼ cup) and raspberries (approx. ¼ cup) are great options to pair with lactose-free cream or lactose-free ice cream and pavlova for desserts.
Drinks
As mentioned, it’s very important to stay hydrated, so sip on water regularly during gatherings. In terms of alcohol, while many types are low FODMAP, alcohol in itself is a gut irritant, so go easy on the drinks. Low FODMAP options include wine (excluding sticky/dessert wines), clear spirits (gin, vodka) and beer (avoid if you have coeliac disease or gluten intolerance). Be careful of cocktails and mixed drinks with fruit juices, rum and milk as these can be high in excess fructose and lactose. Aim to sip on water between glasses of alcohol too.
Miss part one or part two? Read up below.
Part One –Baseline strategies to keep your gut happy
Part Two- Navigating gut-friendly food during the festive season
Rebecca Ponsford
Rebecca is an Accredited Practising Dietitian, graduated from Monash University in 2018.
She works predominately in the space of gut health and digestive disorders such as Irritable Bowel Syndrome.
She has expertise in the practical implementation of the Low FODMAP Diet and also has a strong interest in the link between mental health and gastrointestinal health.
Rebecca is passionate about supporting people to achieve their health goals and develop healthy relationships with food where they can eat with ease.
Uncategorized
The Difference Between Reactions to Gluten and Wheat Fructans – Rebecca Ponsford
The Difference Between Reactions
to Gluten and Wheat Fructans
Is it Coeliac Disease or IBS (or both)?
In this video, gut health dietitian and nutritionist, Rebecca Ponsford from FODMAP Nutrition & Dietetics breaks down what Coeliac Disease and IBS are- the differences and similarities between them.
She describes the process of testing and diagnosis for coeliac disease and the importance of the “Gluten Challenge”. Finally, she explains the FODMAP component of wheat which can trigger IBS-type symptoms.
About
Rebecca is an Accredited Practising Dietitian (APD). She completed her Bachelor Degree in Nutrition and Dietetics (Hons) from Monash University in Melbourne, Australia. Rebecca supports her clients with individualised nutrition advice to find relief from digestive health issues such as Irritable Bowel Syndrome (IBS), SIBO and coeliac disease, so they can get back to enjoying life again!
Rebecca has additional training in the low FODMAP diet, and healthy body image for adolescence. She has a passion for environmental sustainability and much experience in plant-based nutrition. She also has a strong interest in the connection between mental health and gastrointestinal health, environmental sustainability and women’s health.
When working with clients she uses evidence-based nutrition and lifestyle approaches to nourish their bodies and achieve sustainable results.
Rebecca strives to educate her clients by translating evidence into practical real-life strategies for her clients to implement. She works with an individualised client-centred focus, providing clients with tools to enjoy food, take ownership of their food choices and fit food into their lives around other priorities.
Rebecca is available for one-on-one nutrition and dietetics consultations at FODMAP Nutrition & Dietetics.
Proudly brought you by
Living with Coeliac and being an elite athlete with Brooke Stratton
Living with Coeliac and being an elite athlete - Brooke Stratton
Living with Coeliac and being an elite athlete with Brooke Stratton
Brooke will be sharing an insight into her career thus fur, her diagnosis of coeliac disease touching on some of the struggles she faced prior to diagnosis, the challenges that come with being an elite athlete living and travelling with coeliac disease and how her diagnosis has changed her life for the better.
Brooke Stratton
Brooke is an Olympian, the current Australian record holder in the long jump and a 2018 Commonwealth Games silver medallist.
Brooke was diagnosed with Coeliac Disease in 2013 and has been fortunate enough to be an ambassador for Coeliac Australia for several years.
Uncategorized
Cooking with Substitutes – Sarah Gray & Courtney Roulston
Cooking with Substitutes
This video is for general information and support purposes only and is not intended as a substitute for medical advice from your doctor or other healthcare provider. If this video raises questions for you, please discuss with your treating specialist.
Presenter: Sarah Gray & Courtney Roulston
Cooking with Substitutes.
Join Sarah Gray & Courtney Roulston as they cook along with substitutes. Courtney has created a beautiful Coles Wellness Road Brown Rice Chia Noodle Lamb Lemongrass Stir Fry as Sarah cooks alongside her substituting ingredients for Bella’s allergies.
Courtney’s Recipe can be found here.
Coles Wellness Road Brown Rice Chia Noodle Lamb Lemongrass Stir fry – Courtney Roulston
About Sarah Gray
Sarah Gray is the President and Founder of ausEE Inc., Australia’s peak national support and patient advocacy organisation representing Australians living with eosinophilic gastrointestinal disorders. She has two daughters, the eldest, Bella, was diagnosed with eosinophilic oesophagitis at 18 months of age and was the catalyst for forming the charity, ausEE Inc. in 2009. Sarah is dedicated to ausEE’s mission to improve lives affected by eosinophilic disorders through providing support, evidence-based information, resources and campaigning to raise awareness and funds for further research in Australia.
About Courtney Roulston
Courtney Roulston first rose to fame after finishing as a finalist in Series 2 of MasterChef Australia 2010. Between 2011-2020 Courtney worked as the Head Chef for the Sydney Swans AFL Team, cooking for the players and working closely with the team dietician to create wholesome meals for over 80 players and support staff.
For over a decade, Courtney has proudly represented Coles Supermarkets as an Ambassador, which involves participating in various events, media appearances and catering jobs scattered all over Australia. Having participated in Masterchef Season 12 (All Stars Back to Win), Courtney now hosts the very popular Network Ten cooking Series ‘Farm to Fork’ which focuses on Aussie farmers and Seasonal Produce.
Proudly brought you by
Feeding Difficulties in Eosinophilic Gastrointestinal Disorders: What does Speech Pathology have to do with it? – Carly Veness
Feeding Difficulties in Eosinophilic Gastrointestinal Disorders:
What does Speech Pathology have to do with it?
This video is for general information and support purposes only and is not intended as a substitute for medical advice from your doctor or other healthcare provider. If this video raises questions for you, please discuss with your treating specialist.
Presenter: Carly Veness
Feeding Difficulties in Eosinophilic Gastrointestinal Disorders: What does Speech Pathology have to do with it?
Feeding and swallowing difficulties are more common in children with Eosinophilic Gastrointestinal Disorders (EGIDs). Any problems with the gastrointestinal tract can contribute to problems with eating, drinking and the enjoyment of mealtimes. Managing feeding and swallowing difficulties requires a multidisciplinary team, with speech pathologists playing a central role in the assessment, diagnosis and treatment of feeding disorders. We will discuss the relationship between EGIDs and feeding difficulties, and how feed aversions develop in children with gastrointestinal conditions. Management principles, referral pathways and further resources will also be shared.
About
Carly Veness is a Certified Practising Speech Pathologist with over 17 years of clinical and research experience. Carly leads Babble & Munch Speech Pathology, a Melbourne private practice focused on infant and child feeding difficulties. Carly also holds a casual appointment at the Royal Women’s Hospital NICU and has a Graduate Diploma of Infant & Parent Mental Health. Carly has particular interest and experience in working with babies and children with gastrointestinal and allergic conditions, tube feeding, and oral function difficulties. Carly is active in teaching and mentoring, regularly holding feeding workshops for other health professionals around Australia and online.
Proudly brought you by
Eosinophilic Oesophagitis – Dr Hamish Philpott
Eosinophilic Oesophagitis: Optimal treatment in 2021 and future options
This video is for general information and support purposes only and is not intended as a substitute for medical advice from your doctor or other healthcare provider. If this video raises questions for you, please discuss with your treating specialist.
Presenter: Dr. Hamish Philpott
Eosinophilic Oesophagitis: Optimal treatment in 2021 and future options
Dr Hamish Philpott has prepared a presentation outlining why we treat EoE, the current treatments for EoE, demonstrating how effective they are, discussed safety concerns and briefly some treatment options that may become available in the future.
This presentation is suitable for doctors and other health professionals, as well as patients and their family. He has provided some explanation for medical terms and talked around some of the trial slides to make it generally relatable.
About
Dr Hamish Philpott is an adult gastroenterologist and researcher who completed a PhD at Monash University related to eosinophilic esophagitis, and subsequently undertook postdoctoral research in this area, and continues to be actively involved in the field, from his base in NALHN, Adelaide South Australia. Dr Philpott has >60 research publications, most of which relate to eosinophilic gastrointestinal disease and enjoys both clinical work with his patients in private and public practice, and the challenge of research and interaction with peers nationally and internationally.
Proudly brought you by