It's great to see more media coverage of the FODMAP diet - especially on sites like Buzzfeed. The safe and non-safe food lists don't entirely track with the latest updates from Monash University's Low FODMAP Diet app, but, it's still a good introduction, and anything with a cute cat clip is going to win points from me. There are also some good recipe suggestions. Check it out here: Low-FODMAP diet on Buzzfeed.
Here’s another quick and easy dish using pesto. This dish is chicken with walnut and rocket (or arugula, as it is also known) pesto, served with gluten free gnocchi.
Using rocket instead of basil adds a peppery flavour to the pesto, and the walnut complements this flavour very nicely.
This dish is low fodmap, fructose friendly and gluten free. It does, however, contain parmesan, which is a problem for some people with lactose intolerance, and is not safe for someone with casein intolerance.
Pesto is a great way to make a quick and easy pasta dish, but many store bought pestos contain high fructan ingredients such as garlic or cashews. However, with a few simple changes, it's easy to make pesto that is fructose friendly and low fodmap (it's also naturally gluten free - however it does contain parmesan cheese, which makes it unsuitable for people with casein intolerance, and although parmesan cheese is low in lactose, it may be an issue for people with lactose intolerance, depending on their individual level of sensitivity to lactose.
Chocolate Cake - can it really be low fodmap & fructose friendly, gluten free & casein and lactose free and still taste good?
To be honest, one of the worst things I find about having to mostly stick to a low fodmap diet due to having fructose malabsorption is not that I have had to seriously cut back on sweet foods, it's the having to avoid high fructan foods such as onion, garlic and wheat (particularly onion, as that's used in so many foods).
That said, it's nice to be able to have sweet foods from time to time, and it can be a challenge to find low fodmap desserts (although there are more appearing), and particularly ones that aren't too bland. However, there are some good recipes if you search online, and I've been experimenting with my own recipe for chocolate cake. I wanted to not only make the chocolate cake low fodmap and fructose friendly, I also wanted to make it lactose and casein free, as some of my friends have kids who have lactose and casein intolerances, and it can be tough on kids when they miss out on treats at parties or other special occasions. I think this one turned out well, read more for the recipe.
French toast is a delicious and filling breakfast, and it doesn't even take that long to prepare.
French toast can be made low fodmap, fructose friendly and gluten free with a few, simple changes. The recipe below also has lactose free options.
There are both sweet and savoury options for french toast, depending on your mood, with both options tasting equally good, in my opinion. However, today, I've made a sweet version, served with banana and natural, unsweetened greek yoghurt (which I tolerate very well, but if the lactose in plain greek yoghurt is too much for you, substitute with lactose free yoghurt or cream).
I love to travel, but have fructose malabsorption, which can make travelling, or even eating out, literally a pain. I'll be collecting tips & information for travellers with food intolerances, as well as posting reviews and recipes.