IBS—Free at Last!

Dinner Ideas for Vegetarians

Guest post by: Jillian Smith, Nutrition student at the University of New Hampshire and Intern

Dinner can be a stressful time in everyone's lives. You may be rushing home from work or carting the kids from one location to the next. No one wants to have to worry about what they will prepare for dinner. Many of the following ideas are meals you could serve to the whole family. Here are some delicious dinner ideas to try at your next meal:

- Whip up an easy zucchini gratin with lactose-free milk and sharp cheddar cheese. Top with gluten-free bread crumbs for a golden crust.

- Qunioa veggie burgers are a yummy substitute to veggie burgers containing soy products. Your whole family will love them. Serve with homemade oven-baked fries. 

- Stir-fry your favorite allowed vegetables. Serve over brown rice and sprinkle with nuts.

- Make a batch of brown-rice pasta and add a plethora of allowed vegetables. This pasta primavera will have you wanting seconds. Top with cheddar cheese or nuts. 

- Make-your-own pizzas! Use a gluten-free pizza crust such as Udi's pizza crust and top with a variety of ingredients. (Note: many gluten-free pizza crusts contain xanthan gum, some people don't tolerate too well.)

- Toss qunioa with a bunch of greens for a hearty salad. 

- Breakfast for dinner! Serve pancakes, waffles, or eggs for dinner for a surprising treat. 

- Bake a warm, satisfying shepherd's pie with seitan!

These dinner ideas are full of protein and flavor. Fill yourself up and put a smile on your face. Be your own chef. Enjoy!

 

Lunch Ideas for Vegetarians!

Guest post by: Jillian Smith, Nutrition student at the University of New Hampshire and Intern

Lunch is a difficult meal for many people. The endless possibilities can be confusing. When to eat, what to eat, how much to eat, are all common worries that individuals face. To some, lunch means a sandwich at noon. To others, it means a couple of snacks between breakfast and dinner. Whatever your view of lunch is, it is an important component of the diet. 

As a vegetarias on the FODMAPS elimination diet, you will find it beneficial to make your own lunch. This ensures proper nutrient composition especially adequate protein. If you are on the go, think of ways to pack up your lunch for a tasty meal away from home. As noted before, keep it interesting. Try leftovers from your dinner the night before or create something new. Don't stick to the same old traditions. Be creative in the kitchen and lunch will be a breeze. Here are some ideas that lead to a delicious lunch:

- Make a sandwich with gluten-free bread such as Udi's white sandwich bread. Spread some mayo and add your favorite allowed veggies. Add a slice of cheddar cheese to amp up the quantity of protein.

- Instead of a vegetable sandwich, smear the bread with nut butter and add slices of banana. Press the two sides together and enjoy this kid-friendly feast. 

- Roll it up! Spread tahini sauce on a Trader Joe or Food for Life's brown rice tortilla, and add your favorite mix of greens, cucumbers, red peppers, shredded carrots, and cheddar cheese for a greek-style wrap. Rice tortillas can be a little crumbly, and they handle much better when slightly warmed in the microwave with a sprinkle of shredded cheese on top before stuffing.

- Make your salads interesting. Combined different fruits, vegetables, nuts, seeds, and cheeses to always keep you on your toes. Homemade dressing makes it special! Try a blend of fresh lemon juice, olive oil, salt and pepper.

- Bake up a frittata and serve with a small side salad. The protein in the eggs will keep you naturally satisfied. 

- Bake a pizza! Use a gluten-free pizza crust such as Udi's pizza crust and top with your favorite vegetables. Sprinkle with shredded cheddar cheese and bake to perfection.

- Make a large batch of soup and freeze so it is always on hand. Serve a warm bowl of soup with some rice crackers for a favorable crunch. 

These lunches will have you forgetting that you are ever eliminating foods from your diet. Try them today and bring delight into your mid-day meal. 

Breakfast Ideas for Vegetarians on the FODMAPs-Elimination Diet

Guest post by Jillian Smith, Nutrition Student at the University of New Hampshire and Intern

Breakfast is often said to be the most important meal of the day. There are many theories, such as "skipping breakfast increases your risk for overweight and obesity" or "skipping breakfast slows down your metabolism", that make headlines in the media. Whether or not you believe the trendy research, breakfast is a very significant meal. Breakfast gives your body fuel to perform requested activities. A good breakfast kick-starts the day allowing you to remain satisfied for several hours.

Breakfast should be a balanced meal. It should be composed of foods that are good sources of protein, carbohydrates, vitamins, and minerals. Vegetarians need to pay extra attention to the amount of protein consumed during breakfast to ensure an adequate intake of daily protein. A lack of protein in the first meal of the day makes it difficult to consume the proper amount of protein throughout the day. The following list of foods are great breakfast ideas to help vegetarians initiate their days with a burst of protein:

- 1 cup of cheerios with 1 cup of lactose-free milk. Top with almonds or chopped walnuts and your favorite allowed fruit.

- Eggs served any way! Make an omelet with cheddar cheese and vegetables for a surprising treat.

- Try seitan for breakfast. Add seasonings, salt and pepper and bake for a twist on traditional breakfast sausage. Serve with eggs!

- Make a batch of maple-syrup sweetened granola and serve on top of lactose-free yogurt with your favorite fruit. Add nuts to the granola to increase the quantity of protein!

- Serve up some good ole' fashion oatmeal. Top with a splash of lactose-free milk, nuts, and fruit. Add a teaspoon of maple syrup for a sweet concoction.

- Toast a piece of gluten-free bread such as Udi's white sandwich bread or FoodforLife's wheat and gluten-free English Muffins. Top with nut butter and banana. Make it a sandwich and eat it on the run.

- Relax with FODMAPs-friendly banana pancakes drizzled with real maple syrup or spread with a bit of sugar-sweetened blueberry preserves. These wonders will have you begging for more.

Get creative. Add new and different ingredients too keep you satisfied. Play with your food until you find something nutritious and enjoyable! Next post: Lunch Ideas for Vegetarians!

FODMAPs - Dos and Don'ts for Vegetarians

Guest post by: Jillian Smith, Nutrition Student at the University of New Hampshire and Intern 

The FODMAPS elimination diet may seem difficult for vegetarians. Foods commonly consumed by many vegetarians, such as soy products, milk, and legumes are not allowed during the primary phase of the diet. Not only do these foods make up a large portion of the vegetarian diet, but they are also typically high in protein. Vegetarians may wonder how to consume enough protein. However, there are many foods included in the FODMAPS elimination diet that are allowed and provide plenty of protein to the diet. Don't let confusion or worry slow you down. The following list of do's and don'ts will help navigate vegetarians embarking on this diet. 

Do:

• Choose vegetarian high protein, low FODMAPs foods: quinoa, green peas, spinach, nuts, nut butters, seeds, seed butters.
• Make a large batch of seitan and add it to any meal. It works in casseroles, stir fries, or on the grill. It freezes well, too. (Note: seitan contains wheat gluten--in fact it IS wheat gluten.)
• Use lactose-free dairy products instead of other dairy substitutes. Lactose-free milk contains about 8 grams of protein per 8 oz. serving. Lactose-free cottage cheese is another great source of protein containing about 12 grams of protein per half cup serving. 
• Eat breakfast for dinner. Cook up your favorite egg dishes and serve them for dinner. Its a fun way to incorporate this high protein food into your diet. 
• Read labels! Get familiar with food labels of your favorite foods. Find higher protein alternatives. 
• Get creative! Try new and different combinations. Adding new flavorings to dishes will help you forget the absent foods.  

Don't:

• Rely on almond or rice milk for protein. They have only a 1-2 grams of protein per 8 fluid ounce serving.
• Stay on the elimination phase for more than two weeks. You need to liberalize your diet sooner than meat-eaters in order to get adequate nutrients.
• Don't over think it. The FODMAPS elimination diet will be easier with a clear and relaxed mind.

Update to Herbs and Spices

Herbs and spices can be used to make your FODMAPS elimination diet more interesting! Which ones are OK to use? The following is a list of suggestions for herbs, spice, and flavoring agents that are unlikely to cause IBS symptoms due to FODMAPs*:

• salt
• pepper
• vinegars of most kinds (check ingredients)
• lemon and lime juice
• granulated sugar
• maple syrup
• vanilla extract, real or imitation
• ginger root and turmeric
• green leafy herbs, either fresh or dried: parsley, oregano, cilantro, dill, marjoram, thyme, rosemary, mint
• chives and green (spring) onions--green part only
• paprika and ground chili powder
• seed spices such as: coriander, mustard, cumin, caraway, dill seed, celery seed, sesame seed, poppy seed, nutmeg
• cinnamon

Use caution with herbs and spices that tend to be used by the teaspoon or tablespoon in recipes, such as ground chili powder, cumin, and cinnamon. In such amounts they could contain enough FODMAPs to cause symptoms. Use caution with nutmeg, as it can cause nausea and vomiting in large amounts.

Expert opinion now suggests that cooking garlic and onions in water or broth probably releases fructans and is not recommended during the elimination phase of the diet, as fructans are water-soluble. However, garlic-infused cooking oil can add flavor to your food. Garlic and onion powder do contain FODMAPs and should not be used on the elimination diet.

*Remember that even though not containing significant amounts of FODMAPs, it is possible for people to have a unique food sensitivity to almost any food; avoid herbs and spices that are known IBS triggers for you.

Revised 9/11/2011

Sushi--Maybe, Maybe Not

Is sushi during the holidays a tradition I've been in the dark about until now? Maybe it is a coincidence, but I've had several questions lately about whether sushi is OK to eat on the FODMAPs elimination diet. Technically, I would say "no", because I don't know enough about the type of carbohydrates in nori (sheets of edible seaweed used to wrap sushi) to bless it as FODMAPS-friendly. But realistically, I would say "maybe". If I had to guess I would say nori may be similar to other leafy greens, which are allowed.

Sushi fans should be aware that commercially "seasoned" sushi vinegars are often sweetened with high-fructose corn syrup. However, if you are making homemade, or can verify that your sushi bar of choice is seasoning its vinegar with sugar, then you should be able to enjoy some kinds of sushi on the elimination phase of the diet.

Make sure the fillings you select are FODMAPS-friendly: yes to rice, fish, seafood, cucumbers, melon, carrots, spinach leaves, sesame seeds, wasabi, soy sauce; no to avocado, scallions; a tablespoon of fresh ginger has next to no potential FODMAPS, so it should be fine in that quantity.

Enjoy your sushi at the holiday party!

 

But The Doctor Said It Doesn't Matter What I Eat

When you are diagnosed with irritable bowel syndrome (IBS), it can be aggravating to have your health care provider tell you that it doesn't matter what you eat (as you wake up groggy from your colonoscopy). Why on earth would anyone say that?

I like to think it is a well meaning, but clumsy, way to say "there is no one-size-fits all diet for IBS." Knowing that a varied diet is important, your doctor may not want to see you limit your diet unnecessarily. If you are underweight, your doctor may just want you to eat, period.

As a nutritionist, of course, I strongly believe that what we eat does matter! It seems obvious that the gastrointestinal tract would be affected physically by food as it is digested and absorbed. Nutrients are building blocks for body tissues, and also act as chemical messengers to every cell in our bodies.

If I could put words in the doctor's mouth, I would suggest something like this: "It's important to eat the most varied diet possible. However, some people with IBS find that certain foods trigger their symptoms. Your project will be to work out which foods will nourish your body and keep your symptoms to a minimum, while avoiding trigger foods." While I am entertaining this little fantasy, let me go one step further. Next, the doctor will say, "I'd like to refer you to a registered dietitian to help you sort this out." That actually does happen in my practice area, and I'd like it to happen for you, too! You can ask your primary care or gastrointestinal doctor for a referral to a dietitian if you would find it helpful. Or, you can "self-refer". If you need help locating a dietitian, you can use the American Dietetic Association's Find a Dietitian tool, to find one in your area.