IBS—Free at Last!

Survive Thanksgiving Dinner on a Low-FODMAP Diet

If you are in charge of the food preparation for your Thanksgiving dinner you can manage to serve a complete meal that matches the FODMAP elimination diet. But most of us share the cooking duties with others on this holiday, so you may have to settle for doing the best you can to make lower FODMAP food choices. Here are some suggestions:

Appetizers: Cheese and rice crackers; olives, carrot, celery sticks from the veggie plate with a little dip (not the french onion dip, though), potato or tortilla chips, shrimp, scallops or water chestnuts wrapped in bacon.

Beverages: A glass of wine; a frosty beer, or a classic martini, perhaps? Skip the sweet or fruity drinks.

Main: Turkey. Yeah, no FODMAPs here. A tablespoon or two of gravy, or more if it was thickened with cornstarch or sorghum flour.

Sides: Mashed potatoes made with lactose-free milk; tiny "no thank you" portion of stuffing"; mashed squash; 1/2 cup portion of either green peas or green beans or sweet potatoes (with marshmallows if you must--OK for FODMAPs). Skip the creamed onions, cabbage salad and waldorf salad.                         

Cranberries: OK, in my family, the cranberry sauce gets a food group all its own! Cranberries themselves are low in FODMAPs. Avoid the canned cranberry products that are sweetened with high-fructose corn syrup; instead, look for Grown Right Organic canned cranberry sauce. Almost any home-made cranberry sauce or relish made with granulated sugar will be OK, too. Make my grandmother's cranberry-orange relish today and it will be ready by Thanksgiving!

Dessert: Unless you make it your self with lactose-free milk (comes out fine, by the way), don't go near the pumpkin pie, which is usually made with lactose-bomb evaporated milk. Yes, there is wheat flour in the crust, but a blueberry pie will be lower in FODMAPs than some of the alternatives. You could consider a continental style dessert of cheese and fruit (grapes, clementines, fresh pineapple?) Make some fudge or peanut brittle to share, or splurge on some fancy chocolates.

Remember, its not all about the food! Take time to cultivate non-food holiday traditions with your friends and family, too. Please leave a comment if you'd like to share a non-food holiday tradition or a low FODMAP holiday food idea. Happy Thanksgiving!

 

Planning ahead for FODMAPs-friendly Thanksgiving

This year, Thanksgiving dinner doesn't have to be a gut-buster. You can follow all of the suggestions on my menu for a very low FODMAPs dinner. Or, you can follow MOST of the suggestions, and splurge on one or two higher FODMAP treats in small portion sizes. Personally, I can't imagine Thanksgiving dinner without a scoop of my mother-in-law's sausage stuffing; I'll be leaving plenty of room in my "bucket" for that by going low FODMAPs on everything else. Click on the link below to download a pdf of the menu. Enjoy, and let us know what FODMAPs-friendly thanksgiving treats you have planned.

Download FODMAPs-Friendly Thanksgiving Dinner Menu

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-Friendly Memorial Day Menu

Looking for a backyard party menu that won't give you a belly-ache? Try these classics. OK, OK I know some of these suggestions aren't exactly health food, but I'm not wearing my food-police hat today.

Fresh iced tea with lemon

Lemonade made with fresh lemons and granulated sugar

Carrot, red pepper and cucumber strips with herb/lactose-free yogurt dip

Deviled eggs made with real mayonnaise and mustard

Grilled chicken marinated in Cornell Chicken Barbecue Sauce (see recipe in sidebar)

Beef or turkey burger with lettuce, tomato and mayo (hold the bun)

Fresh potato salad made with egg, cukes, carrots and real mayonnaise

Fruit salad of cantaloupe, blueberries, strawberries and banana (total 1/2 cup serv)

Rice krispie squares or roasted marshmallows