Some of my tips on simple ways to introduce more gut friendly options into your diet.
I’d better make this pretty clear right now. I’m absolutely by no means a nutritionist, nor have I studied anything particularly science-y since A Level. What I do know is what’s worked for my boyfriend, who himself suffers from IBS and has been on a two-year journey of discovering how to manage his IBS with a vegan diet, but these tips are by no means exclusive to a vegan diet.
Generally, Charlie tries to keep to the low FODMAP diet. This means sticking to foods which we’ve relied on the internet (I know, naughty) to tell us are low in FODMAPs. The Monash University state that these are sugars that aren’t properly absorbed in the gut, so they ferment quickly, leading to excess water and gas. For people with IBS, this can trigger some really unpleasant symptoms. Interesting to know is that 1 in 7 people suffer from IBS in varying degrees and a lot of us don’t know we have it! So, it might be worth giving a thought to FODMAPs if you sometimes find you feel extra bloated or have toilet problems after certain foods. Otherwise, even without IBS, being mindful of your FODMAP intake can be handy if you feel like improving your gut health.
Charlie and I often find ourselves googling if certain foods are low FODMAP, but the most useful resource we’ve found is the Monash University app and the list they provide. The Monash FODMAP team has laboratory tested the FODMAP content of hundreds of foods, and they’ll tell you in what quantity it’s safe to eat high FODMAP foods, as well as at what stages to completely avoid certain things or to gradually re-introduce things.
These are my personal tips for easy low FODMAP swaps:
1. Onion powder instead of onion.
This one is to be tried with caution. The Monash University suggest that if you’re at the beginning of the low FODMAP diet and still figuring out your body’s tolerances, then you should completely avoid onion, including onion powder or granules. However, we’ve found that in very small quantities and only occasionally, as well as ensuring that other foods consumed at the time are low FODMAP, onion powder for flavouring can make a very good replacement for onion. It’s not completely FODMAP-free, but it is reduced compared to fresh onion.
2. Garlic powder instead of garlic.
Similarly, the Monash University recommend completely excluding garlic from your diet at the beginning of trying the low FODMAP diet. If you absolutely can’t live without garlic bread and other garlic delights after this, we always use garlic powder or granules (or garlic infused oil as described below). Fresh garlic is strictly reserved for when I’m eating alone.
3. Garlic infused oil.
Charlie has always said that while garlic is dangerous territory for his IBS, garlic infused oil is fine. I believe this has something to do with the fact that garlic isn’t soluble in oil. We’ve got used to asking if garlic bread served in restaurants is made using garlic infused oil or fresh garlic, and garlic infused oil also makes for a good replacement at home in things like sauces and homemade garlic bread.
4. Fennel instead of onion.
To completely avoid onion, we highly recommend fennel, which the Monash University list as low FODMAP. The flavour is obviously its own and different to onion, but so far we’ve found it compliments every dish you’d normally find an onion in, especially curry. Onions are generally considered an absolute staple for sauce bases and onion powder doesn’t provide the substance or ability to absorb the seasoning flavours like a fresh onion does. This is where fennel has been our saviour. We just chop it up and pop it in the frying pan, just like you would an onion. It’s also great raw in salads and the bonus is that you get the leafy fennel tops which make a yummy and aesthetic dressing for things like pasta dishes and soup.
5. Oyster mushrooms instead of any other type of mushroom, or meat!
Oyster mushrooms and king oyster mushrooms really are everything. I was pretty disappointed when I discovered that ‘normal’ mushrooms are high FODMAP, but then oyster mushrooms, which are naturally low FODMAP, saved the day. We have been able to find them in Tesco and Asian supermarkets. While they, of course, substitute high FODMAP chestnut, button and shiitake mushrooms in all the things you’d traditionally use mushrooms for, they also make an amazing meat substitute. Chopped up into long thin pieces, fried and seasoned with meaty spices like smoked paprika, they are absolutely delicious as a fajita/gyros style meat substitute. And king oyster mushrooms, when sliced into thick discs, can be infused with your choice of flavourings (I like white wine) and cooked to substitute scallops!
Please comment if you find any of these useful, or if you have any other low FODMAP swaps you like! We would love to know any more we can try!
– Frances
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