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Low Fodmap Inspiration

Ideas and recipes for a happy, healthy gut

Reviews · April 30, 2018

IBS Awareness Month

As April is IBS Awareness Month, I thought I’d share my own diagnosis of IBS in the hope of helping others, and breaking the taboo of avoiding talking about bowels, bowel movements, stomach cramps, bloating, sickness, lack of energy – you name it, it’s all part of the package. For some reason, digestive issues are still not talked about enough, and I’ve experienced this first hand when introducing my blog to others. I don’t know how to describe it, I sometimes just say that I’m a food blogger, or instead I go along the lines of “I’m one of those annoying people who can’t eat anything or has lots of allergies so I write about it”, though I hate myself when I say this. It makes the diet for IBS trivial, as if there’s a choice to be made about what I can or can’t eat. I once went down the technical route, “basically I follow a low FODMAP diet for digestive health reasons which stands for low Fermentable, Oligosaccharides, Disaccarides….” at this point I realised I’d lost them. And then there’s the debate as to what actually is gluten or wheat and why can’t you eat it. I tend to just say my main issues are lactose, fructose and fructans, which are the main components of wheat, dairy, onion, garlic and some fruits. Oh and I’m allergic to nuts. Quite easy to explain really.
But anyway, back to the diagnosis stages… For as long as I can remember I have suffered with stomach issues. If I ever drank a glass of coca cola, I’d end up in another room with my mum and grandma while they encouraged me to walk it off while I was tears that I was going to be sick (at this point I couldn’t burp and had horrendous gas/bloating problems – sorry for TMI, but that’s the point!). Everyone just said I had a small stomach and I had to go careful. There were many family meals where I’d end up sat outside as I’d felt sick when faced with my meal. But this was all just put down to my age etc. and I’d grow out of it. I then went on numerous school trips (I was part of the school band where I played flute) and within the first trip or two I was aptly nicknamed “windy” by my friends. At the time I could laugh about it, it was true I did have a pretty unhelpful talent due to my poor digestion, but at the time I was vegetarian and I thought it was just part and parcel.

During my teen years, particularly my years at college I went down with a nasty case of the Noro Virus, which resulted in me vomiting 19 times (I counted) in 12 hours. This triggered a phobia of being sick, and I think this is where the IBS issues really began. I would struggle to go out for meals, I would have mild panic attacks whenever I felt the slightest bit sick, I was even known to actually be sick (sorry TGI’s Southampton) when the panic became overwhelming. I also had random bouts of being sick after meals, for example if I’d had a rich dinner (cheese souffle, followed by salmon in a white sauce and cheese and biscuits for dessert – pescetarian choices were limited) I went home and was really ill. Looking back with my knowledge of FODMAPs, this was probably due to overdosing on lactose! This patch continued through college and university, and even in employment. I did go to the doctor for my phobia of sickness and stomach aches, and I was told that it was constipation and I should eat more fruit. The rude, embarrassing, patronising and abrupt response to my first visit to the GP with stomach problems (which really should have highlighted the beginnings of IBS-C) really put me in my place and put me off returning to the doctors with any stomach problems. It also made me think that all my symptoms were just normal.

I’ve had a few jobs since finishing my degree, firstly as a vet nurse, then I spent four years in a the travel industry working for two different companies, which was predominantly office-based, but also involved opportunities to travel abroad. Looking back it was an incredible job, but for some reason I decided to go into teaching! I joke, but I do love teaching, it’s just incredibly hard work at the moment as I’m only in my Newly-Qualified Teaching year. I have a degree in Zoology, so decided to become a science teacher, but this involves spending a lot of time re-learning Chemistry and Physics, before planning and teaching these lessons.
Many of my stomach problems may have worsened during my time working in travel. Perks of the job included a number of unforgettable trips to places I’d have otherwise had no opportunity to travel to (or ever afford to travel to). In my four years I was lucky enough to visit Portugal, Spain (twice), Iceland, Norway, Borneo, Saint Lucia, Islay, Zambia and Malawi.
While this was truly incredible, as an anxious person this equated to approximately 20 flights on my own. This might not seem like much, but I have also developed a fear of flying (thanks anxiety!). Basically every time I flew, I would be anxious about the flight alone, and whether I would be met as planned on arrival, and subsequently had really bad symptoms of IBS whenever I was about to board a plane. Added to the motion etc I would always feel horrendous in flight, particularly on a long haul journey. As I was often feeling unwell, I would also avoid any food entirely, so it would take me time to adjust whenever I arrived somewhere. Added to this a really bumpy Malaysian Airlines flight from Borneo back to Peninsular Malaysia, just to make my anxiety worse.
I also remember travelling back from Nairobi, about to board my Kenya Airlines overnight flight back to Heathrow, and I was hit with a horrendous bout of diarrhea. The flight back I literally didn’t move, head in hands for 8 hours counting down until I was home. This probably led me to reconsider my career options as I felt like it wasn’t good for my health, and I felt guilty that I wasn’t enjoying every moment! It was everyone’s dream yet I was always ill and an anxious mess. I do however look back with fond memories as I had a fantastic time, and who knows, one day I could return to it now I know how to control my nightmare of a stomach!

As I travelled more, my symptoms worsened over time, with horrendous bloating. It got to the point I felt I couldn’t sit comfortably at my desk as my stomach was rubbing/pushing against it. I carried on for a little while before going to the doctor. I’d googled my symptoms (as you do nowadays and presume you have days to live) I plucked up the courage to see my local GP. After explaining my problems, the doctor immediately suggested I had IBS and prescribed some Mebeverine. I was like, after all these years and stomach issues, here it was problem solved with a tablet. But of course, the tablet did nothing and I had to keep returning! A few different prescriptions later, blood tests (for coeliac disease) and a printout of the low FODMAP diet, I then had a horrendous flare up, felt sick for about 6 days and was in extreme agony. I wasn’t sleeping and the cramps were unbearable. I returned to the doctor who suddenly realised the severity and I was finally referred to a gastroenterologist at the hospital. I then began strictly following the low FODMAP diet and began to feel so much better. I had the odd takeaway here and there but I noticed a huge improvement in my symptoms. I’m self-taught on the low FODMAP diet so always learning, and by the time I visited the gastroenterologist she was confident I was suffering with IBS, so I didn’t need to have a colonoscopy unless symptoms progressed. I completed yet another blood test and a stool sample to check for IBD, but results came back fine. It was at this point I was meant to see a dietician, but I was never referred. So I carried on with the low FODMAP diet and eventually started the blog to share my experience with others… and here I am!

Since starting Low FODMAP Inspiration, I’ve continued to follow a low FODMAP diet, however as I still hadn’t ever seen a dietican, I’ve never completed the reintroduction phase properly. Back in October I was hospitalised with gastroenteritis. I described the pain as having 8 chest-bursters from Alien trying to break out across my abdomen, and when the pain spread into my chest, I was admitted. Due to the blood tests and samples it became clear that fortunately it was just a bad bug, however on recommendation of doctors I’d taken codeine for the stomach cramps (little did I know at the time that this was actually constipating me and causing my IBS to go CRAZY!) The pain was unbearable so I ended up on morphine. Turns out I cannot tolerate morphine and was subsequently very very sick! Without all these horrid painkillers I don’t think I’d have needed a hospital stay, but you live and learn! Next time I’ll just stick to my trusty Buscopan! I never go anywhere without it now. It definitely helps with my day-to-day flare ups. During my stay in hospital, my Body Mass Index (BMI) was highlighted as a concern (it’s quite low as I’ve always been built like a lamp-post) and I was visited by the dietician. I was then asked if I’d like to see a FODMAP specialist dietician for my IBS and was finally referred.

Earlier this month, the appointment finally came round (I had to try and coincide it with the school holidays) and it was actually really helpful! Below I have highlighted the most useful aspects of my appointment:
1. Asafoetida! I’d never heard of this before my appointment, however it’s a spice that can be used to give the flavour of onion. I’ve since trialled it in a number of meals, and I recommend trying it in my Breakfast eggs (Shakshuka) to see if you like it!
2. Reintroduction. I was never really sure how you carry out the reintroduction phase, however I’ve since been given some booklets with step-by-step flow charts on how to complete it. As I’ve been following the low FODMAP diet for nearly two years now, the dietician suggested that I have a really strict month (cutting out even the foods I know I can tolerate in small amounts such as broccoli, sweet potato, peas, halloumi and avocado – the hardest of them all!) and begin reintroducing foods one at a time, so that I can find out the exact amount (to the gram!) that I can tolerate. As it’s my birthday in a couple of weeks, I’ve decided to wait until this is out the way before having my strict month, as I’ll no doubt have a few treats or drinks at some point!! I will then be blogging my reintroduction phase to hopefully help others with the trickiest aspect (in my opinion) of following the low FODMAP diet.
3. Some foods contain more than one FODMAP! It might seem obvious to some, but I was really surprised by this. I’ve always struggled with eating apples, they have an instantaneous reaction with me, and it turns out they are high in both Sorbitol and Fructose. Fascinating. This might therefore affect your tolerance levels on certain days, or might be the reason for random flare ups!
4. I learnt that I am extremely sensitive to most of the FODMAPs through our discussions which wasn’t great to hear, but I like to try and remain positive… So it will mean I will have lots more recipes and ideas for my blog to share with you all!
5. While it doesn’t seem like I’ve learnt a lot from the dietician, as I’ve been following the low FODMAP diet myself for so long, I think I’ve just picked up a lot already (such as the use of spring onion tips, garlic oil, lactose free substitutes) and having read the labels of pretty much all of the food items in all supermarkets, I think I could take an exam on foods that contain onion and garlic… Shame it’s not really a recognised skill!

Thank you for reading this incredibly long post (it started out as a quick blurb about me, but it turns out there’s much more to my IBS than I ever realised!) I hope you find some of it relatable, or maybe even useful, but most importantly that you feel more comfortable talking about IBS, especially as it affects so many people at some point in their lives! So many people I know have actually been recommended the low FODMAP diet at some point, or have started talking to me about their IBS, and the more open we are, the more likely we are to find better ways of managing it.

Alice x
alice 7

Posted In: Reviews · Tagged: IBS Awareness

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Comments

  1. PicklePie Mama says

    January 21, 2019 at 11:32 am

    Thank you for that intro. It makes me feel better about the long journey to wellness that I am just starting on. I have had IBS for at least 20 years, have been on Mebeverine for ages, have tried all sorts of things to help, and finally managed to get taken seriously enough to be referred to a FODMAP-specialist NHS dietician last year. I had to wait til the end of December to actually see her, so I am not far into Elimination. I am struggling with it, especially as I am also on GP-referral to Slimming World, so food choices are even more limited. Oh, and I am on the waiting list for my gall bladder to be removed. You can imagine the state I have been in over the last week or so with both an IBS flare-up and a gallbladder flare-up too! Couple that with emetophobia (unlike you, I don’t know why I have that, but it has badly escalated in the last 3 years) which is so bad I am having counselling, and the slightest hint of anyone, my kids especially, being ill can bring on an almost instantaneous IBD-D attack. But I have to keep going with it all, as I want to be well for my kids. You sound so positive, despite all the challenges. I hope I can turn myself more positive. Thank you!

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I'm Alice, a food blogger in the UK. I follow a low FODMAP diet (gluten free, onion free, garlic free and low lactose) for IBS. Check out my latest posts for tips on eating out, product reviews and recipes.

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Back in May I stayed at the @fshampshire with a gr Back in May I stayed at the @fshampshire with a group of friends, and we had the best time! The food was incredible and nothing was too much trouble. On our first day we enjoyed clay pigeon shooting, drinks on the terrace followed by a lovely dinner at @wildcarrothampshire. I had salmon with fries and green vegetables. Our second day took us to Highclere Castle for a wander and to see the Tutankhamen exhibition. That night we ate at the pizza restaurant La Terrazza where I had an aubergine and prosciutto pizza and a pistachio nougat dessert. All meals were free from onion and garlic, and I monitored my gluten consumption to ensure I was staying low FODMAP. The breakfast was a buffet and it’s worth visiting for that alone! Unlimited hot food, cold food, fruits, cereals, fizz and you could even order from the menu too. The breakfast was truly incredible! Have you stayed at a @fourseasons hotel before? Let me know in the comments. I’d definitely recommend a visit. Thanks to my lovely friend for a heavily discounted stay as a staff member!
Hot sunny days calls for a deconstructed Big Mac s Hot sunny days calls for a deconstructed Big Mac salad. All the flavour without the FODMAPS. Start with a bed of iceberg lettuce, add beef mince (cooked and seasoned well), then top with chopped fresh tomato, gherkins, melted burger cheese, homemade burger sauce and serve with fries. It can easily be made vegetarian too, just switch the mince for @quorn_uk. Let me know if you’d like the recipe!
For #coeliacawareness month @pizzaexpress invited For #coeliacawareness month @pizzaexpress invited me try their gluten free menu! I went to the relocated branch in Winchester and it was a lovely spot for dinner. I went for the dough balls to start with a balsamic vinegar and olive oil dip, the new chicken and pancetta pizza on a large gluten free base, halloumi bites (but no dip due to garlic) and the double Belgian chocolate brownie for dessert. They now have onion and garlic highlighted on the allergen menu which makes it so much easier for those of us following a low FODMAP diet. Have you been recently? Let me know what you usually order in the comments 🍕
Is there anything better than a bowl of gluten fre Is there anything better than a bowl of gluten free macaroni cheese with broccoli that’s been baked in the oven with breadcrumbs on the top?! I genuinely don’t think there is right now! I made this using the recipe on my blog, I’ll add the link to my stories. I haven’t had much to share lately, I’ve been eating quite plainly and healthily which is no bad thing! It’s half term next week so I’ll be back in the kitchen! 👩🏼‍🍳
London highlights from the weekend included lunch London highlights from the weekend included lunch at @duckandwaffle. I’ve been here before and loved the views so much that I decided to return! It was a beautiful day for it and we could see marathon runners across tower bridge. I went for the ‘wanna be duck and waffle’ which was oyster mushrooms on a gluten free sauce, fried egg and mustard maple syrup. Oyster mushrooms are low FODMAP thankfully as I personally don’t eat duck, but I had them pan fried without tempura. My cousin went for the confit duck though and it did look delicious! Where else in London is worth visiting? Let me know in the comments!
Life can be so busy and at times, stressful, howev Life can be so busy and at times, stressful, however the most important thing I can do on a day-to-day basis is to prioritise my gut health by following a low FODMAP diet. I try to be as healthy as possible, adding variety to my diet, whilst avoiding high FODMAP foods. As a teacher, I sometimes find breaks and lunches aren’t prioritised, but skipping snacks or meals can have repercussions on gut health. I now prioritise this, and make sure I eat regularly to manage my gut health. Here is a typical example of what I eat in a day:

Breakfast - Overnight oats made with lactose-free yoghurt, oats and a drizzle of maple syrup, topped with a small portion of berries (today I went for strawberries,  blueberries and raspberries). This can be prepared in advance, and I find it filling, particularly for a busy morning of teaching!

Lunch - Tuna salad made with leftover roast potatoes, lettuce, tomato, cucumber, radish, tuna mayonnaise and a boiled egg. I try and ensure lunches are high in protein to keep me satisfied for longer. I always add potato or rice to a salad as I find this more digestible. 

Dinner - Prawn and chorizo pasta made with lactose-free cream cheese, garlic-free chorizo (important!), basil, king prawns, fresh tomatoes and gluten free pasta. I like to eat a variety of meals, however the most important thing is to plan ahead. Meal planning takes the stress away from deciding what to eat, and ensures you have a variety of quick, easy meals which are also gut friendly. 

Snacks - I usually have a green-ish banana or the odd unhealthy snack like a couple of biscuits, a bar of chocolate or a packet of crisps etc. during the working day. 

Aside from eating relatively healthily, I also make sure I support my gut-brain axis by walking daily. I have found this not only supports my mental health and wellbeing, it also supports digestion. It’s a simple and easy addition to my day-to-day life which has helped me overcome stress and improved my gut health too. I also take @precisionbiotics supplements to support my gut bacteria and drink plenty of water.

How does your day compare to mine? Let me know in the comments. #gutready #gutreadywithme #ibsawarenessmonth #ad
This IBS Awareness Month I’ve teamed up with @pr This IBS Awareness Month I’ve teamed up with @precisionbiotics to share the importance of the gut-brain axis. Stress is linked to poor gut health, so it’s important to eat food that is not only low FODMAP and gut friendly, but food that also supports brain health. This Mediterranean Salmon Rice incorporates oily fish which contains Omega 3 Fatty Acids, as well as spinach which is high in Vitamin B, and turmeric which in some studies has been linked to increased cognitive function. 

This recipe can be made in one pot, which makes it a quick and easy dinner for a busy weeknight. The recipe serves 4. 

Ingredients:
4 salmon fillets
200g long grain rice
1 tbsp garlic-infused oil
1 green pepper
1 red pepper
500ml chicken stock 
1 1/2 tsp turmeric
1 1/2 tsp paprika
1/2 tsp asafoetida
80g green beans 
60g spinach
zest & juice of 1 lemon

Method:
In a large pan, heat the garlic-infused oil and add the salmon fillets skin-side down. Pan fry for three minutes or so or until the skin is crispy, then turn over for a further minute.
Remove the salmon and set aside. 
In the pan, fry the peppers. Once softened add the long grain rice, chicken stock, turmeric, paprika, asafoetida, lemon zest and green beans. Season to taste. Place the salmon fillets on top, and simmer for 15 minutes or until the rice is cooked. 
Add the spinach, lemon juice and parsley and cook for a further minute until the spinach has wilted. 
Serve immediately with a slice of lemon. 

Let me know if you give this recipe a try, it’s perfect for the sunny spring weather. 

#gutready
#gutreadywithme
#IBSawarenessmonth
#ad
Is it even Easter without a slice of crème egg br Is it even Easter without a slice of crème egg brownie?! I adapted this using the gluten free easter brownies recipe on my blog. Instead of adding the kitkat bunnies at the end of the bake, I add sliced crème eggs instead!  Crème eggs are a bit like marmite at Easter - but like marmite; I like them, but I don’t love them, I’d choose mini eggs any day… so swipe across for my mini egg blondies. There’s something for everyone here! And again, this recipe is over on my blog, I’ll add a link to my stories!
I can’t believe it’s Easter this weekend! As w I can’t believe it’s Easter this weekend! As we’ve only got a few days to go I thought I’d share some of my gluten free Easter bakes over the next few days, starting with these Easter Nest Cupcakes. I usually make a batch of these each year for Easter Sunday, they’re perfect for a light bite in the evening after a Sunday roast lunch. The recipe for these is over on my blog, I’ll add a link to my stories too. What are you planning on baking this week? 🧁 🪺 🐇
Is there anything better than a pub lunch in the s Is there anything better than a pub lunch in the sun?! Over the weekend we had a delicious lunch at @themayflypub in Stockbridge. As the sun was shining we decided to find a local walk and stop for a well deserved lunch. Garlic and onion is identified on the menu app so it made choosing nice and easy! I went for the chalk stream trout with spinach and new potatoes, with a side of the chilli broccoli. For dessert, I had the Eton mess as it was gluten free, and I could enjoy it with a lactase enzyme. I’d highly recommend a visit, make sure you book a table with a view across the River Test. It’s stunning!
Summer seems to have arrived early this year, so I Summer seems to have arrived early this year, so I’ve started making a few warm salads. Here is one of my favourites from last week - a salad of peppers, peas, sweetcorn, radish, celery, mixed leaves, cucumber and tomato topped with a fillet of oven-cooked trout. I also added some new potatoes on the side to make it more digestible - too much salad is never a good idea when you suffer with IBS! What meals have you been enjoying in this unexpected sunny patch of weather? ☀️
A classic Victoria sponge is one of my go-to cakes A classic Victoria sponge is one of my go-to cakes to bake. I haven’t made one for ages, so when I had an unexpected wellbeing inset day, it had to be done! This recipe can be found on my blog or in my low FODMAP recipe e-book, click on the link in my bio to find out more! Nothing beats a big slice of cake and a cup of tea for me 🍰 What’s your most recent bake? Share in the comments.
Air Fryer Low FODMAP Sweet Chilli Chicken. This de Air Fryer Low FODMAP Sweet Chilli Chicken. This delicious plate could easily pass as a takeaway but it’s much better, it’s low FODMAP! The air fried chicken has a crispy texture, while the sauce adds a sticky, chilli sweetness to complement it. This is a go-to weeknight meal that is ready in under 30 minutes. The recipe can be found on the PrecisionBiotics® blog under Recipes. Let us know in the comments if you give them a try. #AD
All this sunshine lately makes me want to sit outs All this sunshine lately makes me want to sit outside and eat my a big old plate of Italian food with a glass of wine or maybe even an aperol spritz ☀️ hurry up summer! This recipe has been on my blog for a while as it’s a long-time favourite. I’ve never really loved the texture of beef mince so we’d always have a Mediterranean vegetable lasagne instead. It’s honestly a game-changer. I’ll add a link to the recipe in my stories, let me know if you give it a try.
Pancakes aren’t just for pancake day, but seeing Pancakes aren’t just for pancake day, but seeing as it’s tomorrow, I thought I’d share a selection of the best recipes! There’s even a recipe for pancake nachos in my low FODMAP e-book if you fancy something different… Looking back through photos I seem to love blueberries with pancakes, although I’m also a huge fan of a traditional crepe with lemon and sugar. How will you be having your pancakes tomorrow?! And the big question is, do you go American style or stick to traditional crepes? 🥞 Let me know in the comments!
American pancakes with bacon, blueberries and mapl American pancakes with bacon, blueberries and maple syrup from @wherethepancakesare in @batterseapwrstn. These were so so good. Soft, fluffy and moreish! Sometimes you just can’t beat pancakes for brunch! They offer gluten free pancakes too, but as these contained aquafaba to make them vegan, I thought the gluten option would be safer for my IBS. Have you been to Battersea Power Station? Let me know where you ate! 🥞🫐 🥓
I experimented with a new low FODMAP meal this eve I experimented with a new low FODMAP meal this evening: Satay chicken with sticky rice and pea shoots. It came out so much better than I expected, it was delicious! And surprisingly easy to make! Let me know if you’d like the recipe! 🌱 🥜
Is this the best steak in London?! I’ve heard so Is this the best steak in London?! I’ve heard so much about @flatironsteak that I had to visit this weekend. The steak is £14 and it’s honestly one of the tastiest cuts of meat I’ve ever had. I had it medium-well with a side of beef dripping chips, a side salad and a chilli mayo. I did state my intolerances but I’m not convinced the chilli mayo was low FODMAP, so always double check for onion/garlic if you visit. One of the best surprises after the meal was being handed a knife pendant which you hand in for a free ice cream! Such a nice touch! We’d all had a wine as you can see from the imromptu dancing at the end! Have you been to Flat Iron before?! Let me know what you thought. Best steak or overrated? 🥩
I’ve been using @fodzyme for a while now and it’s so nice to be able to eat out again without the constant worry of digestive discomfort. Developed by Harvard-trained scientists, Fodzyme is a mixture of enzymes that you sprinkle on your food before eating to help you digest certain FODMAPs. It doesn’t have any flavour so you can try all the foods you’ve been missing. I have personally always struggled with onion and garlic, so now I can eat out and try new foods without any unwanted symptoms. If you want to give it a try for yourself, use the code ALICELOWFODMAP20 for 20% off. AD #fodzyme
Special egg fried rice with chicken and prawns, to Special egg fried rice with chicken and prawns, topped with a fried egg for good measure. This was such a quick and easy dinner for a week night, I essentially made it up as I went along but I’d be happy to share the recipe, let me know if you’d like it! 

Top tips for following a low FODMAP diet and enjoying meals like this: 
- use the green tips of spring onions for added flavour
- use garlic-infused oil to add garlic flavour without the FODMAPS
- add plenty of herbs and spices to your cooking 
- there is a chilli sauce in Sainsbury’s that doesn’t contain garlic @linghamsuk 
- eat lots of protein to help you stay full for longer (and helps you avoid eating FODMAPs just because you’re hungry!) 

Let me know if there’s anything I’ve missed!
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