When following a low FODMAP diet, finding appropriate, healthy snacks can be a challenge. What are our Go-to-low-FODMAPs snacks? And why would we want to snack?
Snacks can help to fuel us for exercise, keep us satisfied between meals, help us to meet our nutritional requirements, prevent overeating and regulate our blood sugar level. For a snack to achieve this, it is important to make a good choice, consisting of an appropriate portion, protein and complex carbohydrate. When you’re eating low-FODMAPs, making this choice can seem a little more daunting than usual.
Having easy and nutritious snack ideas and planning ahead will help to keep you on track with healthy eating and feeling full, satisfied and energised while eating a low-FODMAPs diet.
The following is a handy list of healthy and balanced snacks you may like to incorporate for morning/afternoon tea or supper! Included are links to a few low-FODMAP recipes, plus, scroll down for a recipe for a delicious roasted eggplant dip, great with low-FODMAPs crackers or veggie sticks.
One of my all time favourite snacks! Make mini frittata’s in muffin tins using 5-6 eggs, 1/2C lactose-free milk, low-FODMAP veg (try spinach, tomatoes, olives, capsicum & cheese) and salt and pepper. Bake @180C for 20-25 mins.
11/ Cheddar cheese, tomatoes and rice/corn crackers.
12/ Roasted chickpeas (1/4 C).
Toss w/ oil, herbs and spices. Roast for ~35-45min at 200 degrees C until starting to brown. Move around halfway to cook evenly. Leave to cool, best served immediately.
1 cup low-FODMAP milk + small handful ice (just to cool it down) and 1/3 banana + 1/8 avocado + 30g blueberries + 1/2 tablespoon peanut butter + tsp LSA.
Roast eggplant dip recipe!
1 medium eggplant
Juice of 1/2 lemon
1T for roasting + 1T additional garlic infused olive oil
1/4 tsp cumin
1/4 tsp paprika
Finely chopped parsley, coriander or shallots (~1/2 bunch) – your choice!
1/ Dice eggplant, place on baking tray, drizzle w/ 1T olive oil and roast @ 180C for ~1/2 hr until soft.
2/ Blitz eggplant in food processer or high powered blender w/ all other ingredients and you’re done!
Chloe McLeod is an Accredited Practising Dietitian who is passionate about motivating and helping others to live the best lives they can.
She was inspired to create The FODMAP Challenge to help individuals determine the triggers of their Irritable Bowel Syndrome (IBS) after recognising just how many people needed better support through this process.
With a Bachelor of Nutrition and Dietetics at Flinders University and a Masters of Public Health at the University of Sydney, Chloe loves seeing the improvement in each individual’s quality of life once they are able to make better decisions about their food choices.
Why it is important to be tested and diagnosed with coeliac disease. Georgia Hexter @oftengood
You’re experiencing a lot of symptoms that sound (and feel!) like coeliac disease, and you usually feel your best when you’re avoiding gluten-containing foods, so it must be celiac disease, right?
It is common that people confuse symptoms in response to fructan malabsorption for coeliac disease, and vice versa! Fructans are a carbohydrate structure made up of chains of fructose, that are poorly digested and absorbed by some people, particularly those with IBS. Fructans are found in rye, barley, oats and wheat, and which are also gluten-containing foods.
Symptoms of fructan malabsorption include increased flatulence, bloating, and diarrhea, similar symptoms to that of coeliac disease. It is common for people to cut out gluten, and begin to feel better as the fructan load of their diet has reduced, and therefore come to the conclusion that is must be coeliac disease..
Part of the low FODMAP diet often includes choosing gluten free breads, biscuits and pasta, but it is important that your GP has tested for coeliac disease before your commence a low FODMAP diet in order to ensure we aren’t confusing coeliac disease of IBS.
When testing for coeliac disease your gastroenterologist will be looking for the damage caused to your body when you are eating a gluten including diet. If you have stopped eating gluten containing foods your body may begin to heal, resulting in unreliable, and falsely negative results. This might mean you continue to include small amounts of gluten, or not consider cross contamination, and therefore have improvements in symptoms but still be exposed to gluten, and still be damaging your gastrointestinal tract.
If you have begun a gluten free diet before testing it isn’t the end of the world! It just means that a normal, gluten containing diet much be resumed for at least 6 weeks before your tests. This usually includes a gluten challenge, in which a minimum equivalent of four slices of wheat-based breads should be consumed each day. Speaking to a dietitian to receive support and guidance on your gluten challenge can be really helpful!
A clear diagnosis is important! If it is IBS then cross contamination with gluten containing products, and inclusion of small amounts of wheat-containing products is typically ok. Fructans are part of the FODMAP family, and management of fructan malabsorption often involved a low FODMAP diet and structured reintroduction in order to understand what other foods may trigger symptoms, and how much of each of the FODMAP groups, and the overall FODMAP load you can tolerate.
On the other hand, a strict gluten free diet must be adhered to if coeliac disease is the reason behind the symptoms and discomfort. Either way, the help and support of an accredited practicing dietitian can be incredibly helpful!
Georgia is a Melbourne based private practice dietitian, nutritionist and recipe creator, and the face behind @oftengood on Instagram!
She is passionate about making healthy eating fun, accessible and achievable for all people. Georgia follows an ‘all foods fit’ approach to nutrition, and promotes mindfulness, intuitive eating and joyful movement.
Georgia is committed to empowering and inspiring her clients to improve their health and wellbeing through sustainable nutrition and lifestyle changes. She specialises in Eating Disorders, Disordered Eating, and improving food and body relationships, and follows a non-diet approach.
Georgia also assists clients in managing gut issues including Coeliac disease and IBS, and Chronic Disease Management. Georgia is committed to providing evidence based, collaborative, nurturing and client-centred care, and her skills lie in building client confidence and capacity to take charge of their health.
A conversation about Coeliac Disease with Olivia from Yum Gluten Free
Have you heard of the well renowned online platform, Yum Gluten Free? Managing director & publisher Olivia Jackson Battye shares with us how her journey with Coeliac Disease begun, how she transitioned her household into a Gluten Free safe space, how to support someone dealing with Coeliac Disease and why she started Yum Gluten Free.
Olivia Jackson Battye
Managing director & publisher of Yum GF
After nine years of unexplained symptoms, Olivia was diagnosed with Coeliac Disease in 2010. She has always been a lover of food, health and wellness and has channeled this diagnosis into a passion for spreading awareness about the harmful effects of gluten on those with Coeliac Disease. With her background in public health and nutrition, she is passionate about increasing awareness for Coeliac Disease, sharing practical tips and tricks for managing strict dietary restrictions and connecting gluten free products to consumers everywhere!
Why Me? The Anxiety of a Coeliac Disease Diagnosis
Once you get your Coeliac Disease diagnosis there are more challenges than just figuring out what you can and can’t eat. For many people, the sudden thrust into a gluten free lifestyle comes with emotional complications as well. The most obvious being the WHY ME moments and anxiety that now comes with consuming food. Then you have that stress, isolation, envy, and possibly even guilt that surrounds our social lives. Grieving the loss of family tradition and known comfort foods. More than that though, there are the feelings we get from other people. Even if we, ourselves have come to terms with the changes we need to make, others can thrust us backwards. Be it through lack of understanding, judgement, or pressure. By talking about some of these emotional challenges, I hope that we can shed the discomfort and educate people that there are many ways that Coeliac Disease can affect us. Today though, I’ll focus on Food Anxiety.
The trepidation of not knowing how your food has been handled, what exactly is in it and whether or not you’re going to be suffering and causing internal damage to yourself is one that I know too well. I honestly, don’t think it ever goes away, even after 23 years diagnosed, I still suffer from food anxiety every now and then. However, I can assure you it does get easier to manage. I like to implement my C.H.E.C.K method which if you are wanting to try it out is;
C – Contact the restaurant prior to attending
H – Have a look over the menu. Familiarizing yourself with risks of contamination.
E – Enquire if there options are safe for someone with coeliac disease.
C – Confirm what you’ve already been told and your needs when at the venue.
K – Know that it is ok to leave or not eat if you have doubts about the food.
However, the anxiety doesn’t just stop there. It’s also when you fear going out because you’ll have to ask the waiter a hundred questions. Fear of what your friends or family might think as they watch you. Fear that they don’t understand.
I see so many people shut themselves off from social activities that surround food – not going to family birthdays or hanging out with friends just because they can’t feel safe eating out. Feeling like you have no choice but do this can make you feel like you are completely alone. You’re not alone though.
I always highly recommend that you don’t cut yourself off from social activity and try to eat before hand or bring food that you know is safe. This way you don’t have to feel like you’re missing out on big events and you can be comfortable that the food is safe.
Although, both of these solutions also come with new challenges. These new challenges typically stem from other people more than your own feelings. I can’t count how many times my family have told me that they are uncomfortable that I’m not eating when I really couldn’t care less. After a while though, the comments do get to me. Having people ask why you’re not eating, trying to pressure you into eating food that isn’t safe. At this point in my life it doesn’t bother me too much. However, removing yourself from these uncomfortable situations is my best piece of advice.
Learning to overcome these emotional challenges can come in a few different steps.
Educate; whether that be yourself or those around you. Break down any stigma you might feel or face will help you become more comfortable asking questions.
Focus on the Good; remind yourself that this is for your health and well being. Have fun experimenting with new gluten free ideas.
Forgive yourself; we all make mistakes, don’t be too hard on yourself if you slip up.
Engage; if you feel alone, spend time with your friends, family. Talk with fellow Coeliacs like myself or Coeliac Australia.
Remember, that it’s ok to not be ok. It’s ok to break down every now and then because you miss the way it was before. How you best overcome these emotional challenges will depend on you and how you live. Coeliac Disease is a diagnosis that we have to live with, but it doesn’t have to feel like a life sentence.
Ashlee Adams - The Aussie Coeliac.
Ashlee Adams was diagnosed with Coeliac Disease at the age of 6 in 1998.
After being the local go to person in her circles she decided to put her years of knowledge and experience out there.
The Aussie Coeliac was born to help those navigate the gluten free landscape. With guides, reviews and more so that you don’t have to waste your money and don’t feel alone.
So you have been diagnosed with lactose tolerance… what next?
Being diagnosed with lactose intolerance does not mean you have to avoid dairy. In this video I look at 3 easy low lactose hacks so you know which dairy foods to avoid, and which dairy foods can be safely included in your eating plan. Not only that, but how you can reduce lactose in your diet without compromising the all important calcium. Get savvy about lactose, manage your lactose intolerance and boost your calcium intake in one quick 10 minute update.
I love working as a food Intolerance Dietitian and find my work is split across FODMAPs, whole food intolerances (including dairy protein intolerance) and food chemical sensitivities. Working with breast fed babies, children and adults- I find myself covering the whole spectrum of ages. Dairy intolerance is often an issue in the food sensitive people I see- with either lactose intolerance, protein intolerance/allergy or both being at play. Hence, I have developed a particular interest in dairy! With an education background, I relish opportunities to inform my client, groups and undertake education sessions to help food sensitive people become empowered with knowledge on how to move forward.
What does FODMAP actually mean? Who is the Low FODMAP Diet for and how does it work? Rebecca, Accredited Practicing Dietitian from FODMAP Nutrition and Dietetics has broken down FODMAP and brought it back to basics. In this live Q & A for the Free From and Allergy Community, Rebecca gives an overview of what FODMAPs are and the foods they are found in and the three phases of the diet. You’ll hear answers to common questions and tips for FODMAP success.
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.