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Low Fodmap Inspiration

Ideas and recipes for a happy, healthy gut

Product Reviews, Reviews · May 31, 2018

Managing IBS: Kombucha

As I learn more about IBS and how to manage it I often find myself reading into alternatives to the low FODMAP diet. While I am able to manage my symptoms through the diet, as a scientist, I’m keen to find out about other natural remedies. There must be more to it, as the gut is so complex! In the past I’ve tried taking probiotic tablets, drinking a yakult a day, taking peppermint oil supplements or even multivitamins all in an attempt to curb the symptoms. I haven’t had much luck with any of those though, it all upset my gut somewhat or made no real difference.

I then started reading a book by Dr Michael Mosley called “The Clever Guts Diet”, again to see if there were any natural ways I could improve the health of my rather unhappy gut. I was very interested to read that inulin can improve your gut bacteria. I then began sourcing foods containing inulin (and I know what you’re all thinking… it’s high FODMAP!) Well having spent a fortune on some imported fancy cereal with added inulin, I soon found out the hard way that inulin and IBS are not a good idea! I do sometimes get caught out by the low FODMAP diet (which I’m sure we all do) and I do wonder whether the health benefits outweigh the symptoms of IBS. However when I’m doubled over in pain, awake all night or (sorry for the intimate detail) stuck on the toilet, the health benefits are not worth it… And there aren’t likely to be any health benefits when the beneficial ingredient is being rushed through the intestines.

This leads me to finding out about kombucha! Having read into the benefits, and how it’s made, I’m finally wondering if this is my miracle find for managing symptoms and restoring gut bacteria. IBS can sometimes develop after a bad bout of illness/travellers diarrhoea or even a course of antibiotics, so it could potentially be linked to a lack of gut bacteria and enzymes causing the symptoms (I will spend more time looking at the scientific evidence behind this, rather than speculating though!)  I’ve recently been sent some super kombucha to try by Raw of the Wild, which is my first experience of kombucha. I’ve been so excited to try it since coming across their products on Instagram. I was attracted by all the buzz words like fermented, non-alcoholic, sugar-free, live bacteria, tea, probiotic, organic  – these words jumped out at me in my quest to find natural remedies for managing IBS.

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The Raw of the Wild Super Kombucha come in two flavours: Apple & Raspberry, and Strawberry & Lemongrass. The first is not low FODMAP due to the presence of apple, but for any of my gluten free / dairy free followers, I had a sip and found this to be a really nice flavour, like a mild apple squash with a refreshing spritz. The Strawberry & Lemongrass was equally as subtle, but with floral notes, and again really refreshing. In all honesty, due to the gut health benefits, I wasn’t sure they were going to taste nice, but I was pleasantly surprised by how much I liked them! Aside from the gut benefits, I’d recommend them on taste alone.

As I’ve read more articles about how kombucha is made and the many benefits, I’ve found that Raw of the Wild‘s sparkling live tea is the one of the best in terms of maximising the fermentation process… The whole process is raw and sustainable from start to finish, they use green tea instead of black tea (for extra gut health benefits) and the drink contains a probiotic as well as an added prebiotic. The prebiotic ensures that the drink isn’t flushed straight through the system and enables the probiotic to work its magic on the bacteria in your gut. The product is also guaranteed to remain non-alcoholic as the fermentation process is stopped, and the product is left unpasteurised. This ensures that the bacteria remains live, but it doesn’t need to be kept refrigerated. For more information, read Raw of the Wild’s article ‘What is Kombucha?‘

When trying kombucha for the first time, I’d suggest trying a little bit first (particularly if you have IBS) and seeing how you get on with it. At first, it did make me a little gassy, but I think that’s all the good bacteria getting to work! You can then introduce it regularly to benefit your gut in the long term.

In light of this, I’ve launched a competition with Raw of the Wild for one winner to receive four bottles of their Super Kombucha (two of each flavour) to enjoy and benefit from the health goodness. See my Instagram page to enter!

I’d love to hear from you so let me know in the comments below if you’ve tried kombucha before, and how you found it in managing your IBS. As I mentioned earlier, I’m quite new to the concept of kombucha and I’d love to hear your thoughts. In the meantime, make sure you give Raw of the Wild a try, to supplement all the existing benefits of the low FODMAP diet.

Alice x

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Posted In: Product Reviews, Reviews · Tagged: Kombucha, Product Reviews

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Comments

  1. Kimberly says

    March 23, 2019 at 2:09 pm

    Just found this articke, its really interesting as I got IBS after really bad food poisoning 2 years ago. How often do you drink Kombucha?

    Reply
    • lowfodmapinspiration says

      March 24, 2019 at 5:42 pm

      I don’t drink it regularly just now and again to improve gut health. I find probiotics are better for regular use.

      Reply

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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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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
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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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