What is a Low FODMAP diet?
The low-FODMAP diet is a therapeutic diet which is now being widely recommended by health professionals for IBS and other digestive disorders (Crohn’s disease, ulcerative colitis and Coeliac disease).
FODMAP is short for Fermentable Oligo-, Di-, Mono-saccharides and Polyols which are types of carbohydrates that are poorly absorbed in the small intestine. They pass along the gut to the large intestine (colon) where there are billions of naturally occurring bacteria. The bacteria ferment FODMAPs which can cause a range of unpleasant symptoms which includes excessive gas, bloating, diarrhoea, constipation and abdominal pain. There is substantial evidence to show that the low FODMAP diet can really help symptom management for many IBS sufferers. Some people tolerate FODMAP foods perfectly well whilst others may have a more sensitive gut and are therefore less tolerant.
Please note, it is not recommended that you follow this diet without getting professional advice first.
Your Easy-to-Follow Guide to the Low-FODMAP Diet for IBS
The challenge with a low FODMAP diet is that there is little practical support available to help those following it, especially if they are trying to manage this while cooking for others.
After years of helping IBS sufferers in our clinics, we could see the need for a more practical, one-stop guide, to take some of the pain out of following this restrictive diet. That’s why we wrote Simply FODMAP!
Simply FODMAP! is more than just a recipe book – it is a one-stop guide with over 55 simple and delicious recipes that everyone can enjoy. It is also packed with useful resources to guide you through the diet including low-FODMAP food table, food challenge guides, sample meal plans, shopping lists, specialist suppliers and where to go for additional support.
See some sample pages here….
Cod with Oven Baked Risotto
Preparation time: 10 minutes
Cooking time: 25 minutes
2 cod fillets
100g risotto rice
200g tinned tomatoes
400ml gluten free home made vegetable or chicken stock
½ red pepper
125g spinach leaves
2 tbsp olive oil
2 tsps fresh thyme leaves
TOP TIP: Switch the thyme for smoked paprika or the spinach to kale to give this dish a different twist.
- Preheat the oven to 180C. Heat the stock until it is hot. Start by making the risotto.
- Finely chop the red pepper. In a large frying pan heat 1 tbsp of olive oil, add the pepper and fry until soft. Add the risotto rice and 100ml of the stock; cook until the stock has been absorbed. Add the tinned tomatoes, thyme and the rest of the stock, season with salt and pepper. Transfer to an oven dish, about 20 x 20cm, stir well, cover with foil and put in the oven for 25 minutes. Take it out and stir after 10 minutes. You will need to do this a couple more times. Add more liquid if necessary.
- While the risotto is cooking prepare the fish. Season the fillets with salt and pepper. Drizzle with lemon juice and olive oil. When the risotto has been in the oven for 10 minutes put the fish in to roast for 15 minutes.
- When the fish and risotto is almost ready cook the spinach in a little olive oil until it wilts. Season to taste.
- Remove the risotto from the oven and serve with the spinach and fish on top.
Salmon with Saffron and Parsley Sauce
Preparation time: 5 minutes
Cooking time: 20 minutes
2 salmon fillets (300g) 350g new potatoes
90g broccoli (no more than 47g per person)
25g gluten free flour
2 tbsp chopped parsley 450ml lactose free milk
A pinch of saffron (¼ tsp)
- Preheat the oven to 180c
- Put the potatoes on to boil for 15 minutes or until cooked through.
- Drizzle the salmon with olive oil and a squeeze of lemon, season well. Bake in the oven for 15 minutes.
- When the potatoes and salmon have been cooking for 5 minutes boil the broccoli.
- Make the sauce. Melt the butter then add the flour and cook for a couple of minutes. On a medium heat gradually add the milk and keep stirring until you have a sauce which is the consistency of a fairly thick cream. Add salt to taste. Stir in the saffron and then the parsley.
- Serve the salmon with the sauce, broccoli and potatoes.
Herby Chicken Rice Salad
Preparation time: 10 minutes
Cooking time: 15 minutes
150g cooked chicken (can be a mix of thigh, leg and breast)
2 tbsp plain yoghurt
1 tbsp lemon juice
6 tarragon leaves finely chopped
2 tbsp olive oil
½ red pepper finely chopped
4 chopped radishes
1 tsp Dijon mustard
6 green pitted olives chopped
75g mixed salad leaves
100g brown rice
TOP TIP: The chicken can be cooked well in advance. If using legs and thighs then roast them at 200C for about 25 minutes then leave to cool. You can also roast a whole chicken and keep the leftovers for the salad.
- Add the rice to 300ml water and bring to the boil with a pinch of salt. Simmer for 15 minutes or until cooked.
- Shred the chicken and add to a bowl. Add the radishes, pepper, olives, tarragon, yoghurt, 1 tbsp of olive oil, 1 tsp mustard and a squeeze of lemon. Mix together well.
- Drain the rice and rinse in cold water. Mix in with the chicken.
- Mix the salad leaves with a tbsp of olive oil and squeeze of lemon. Season to taste.
- Divide the lettuce between two plates and top with the chicken mix.