Diet Tips:General healthy tips

By Shirley Webber (Research dietitian)

Here are some tips to improve the health of everyone, including those diagnosed with IBS.

Sleep

·    If you find that you’re waking up at night and not falling into a deep sleep, try limiting caffeine after 3pm. If you need a warm drink, reach for a herbal tea. Peppermint can assist with digestion, while ginger can assist with an upset tummy and even nausea. Just be careful of herbal teas containing caffeine, such as green tea.

·    Also, switching off electronic devices at 9pm will prepare you for sleep. Many studies have shown that looking at screens with a back light increases alertness, making it more difficult to fall asleep in the evenings.

Hydration

      Drink plenty of water. Carrying a water bottle, drinking warm water (if it’s more palatable than cold water) and drinking a glass of water before each meal are all strategies to increase your fluid intake.

Diet:

·     Plan your breakfast. By planning breakfast, you have something to look forward to in the mornings. A healthy breakfast can increase alertness in the morning and reduces snacking during the day. Including protein rich foods at breakfast (e.g. low lactose yoghurt, low lactose milk or an egg) can make you feel fuller for longer as protein has a satiating effect on the body.

·     Prepare your lunches the night before or get up a little earlier in the morning to prepare your lunch for the day. Doing this reduces the need to grab a quick meal which may often be less healthy or high FODMAP. Having your pre-prepared lunch can also reduce the anxiety of wondering if your purchased lunch will cause a flare up.

Exercise:

·    Stretch throughout the work day. If you’re sitting long hours try to do some stretches at your desk or in the evening in front of the TV.

·    We recommend at least 30 minutes of exercise every day. Build exercise into your day-to-day life by taking the stairs when possible; going for a brisk walk at lunchtime or using active transport to get from A to B (e.g. walk or bike instead of driving or taking public transport). You can also try parking a distance from your destination and walking the remainder of the journey.

Get organised

·    If your portions are ever growing, buy some smaller plates, bowls and glasses. This can help you to reduce portions sizes and reduce kilojoules/calorie intake.

·    Buy a water bottle, and not just any water bottle. Buy something that inspires you to use it. Choosing a bottle with a positive saying may also help you to stay positive throughout the day.

·    Prepare little snacks and freeze them in portion sized zip lock bags. This will ensure that when a snack attack hits, you have healthy snacks on hand to save the day!

·    Plan ahead! Pack your gym bag the night before and leave it at the door. This will help to reduce the morning rush and that one extra “I forgot my bag” or “didn’t have time” excuse.

Complementary therapies

Studies have shown that hypnotherapy may reduce IBS symptoms. This may be tried as a complementary therapy to treat your symptoms.

What is your healthy tip for the day?

           

Diet Tips:Quinoa Porridge with Banana & Yoghurt

By Shirley Webber (Research Dietitian)

 

Looking for a gluten free low FODMAP breakfast. Here is a nutritious option to help boost your morning energy.

Ingredients:

• 125 ml water

• 250ml lactose free milk (low fat alternative if tolerating lactose)

• 50g quinoa flakes (raw) or 160g cooked

• 1 banana

• 50g lactose free yoghurt or if tolerating dairy opt for a plain low fat Greek yoghurt

• 1 tsp maple syrup

• Sprinkle of cinnamon (optional)

NUTRITIONAL INFORMATION per serve
Energy total Protein Carbohydrates Sugar Fat total -          Saturated Fibre	1968kJ 19.3g 76.4g 37.8g 8.9g 4.2g 6.7g

 

 

 

 

Directions:

1.       In a small saucepan, bring the water and half of the milk to the boil on the stove, then add your quinoa flakes, Turn the heat down to low and allow to simmer for approximately 5 minutes.

2.       Meanwhile slice 1 medium banana and set aside.

3.       When the quinoa reaches a thickened consistency pour into a bowl and top off with the remaining milk. Add the yoghurt and banana with a drizzle of maple syrup. Sprinkle some cinnamon over the quinoa porridge for extra flavour.

Enjoy!

Diet Tips:Including Legumes on a Low FODMAP Diet

By Lyndal McNamara (Dietitian)
 

 

Legumes (otherwise known as pulses) include all types of beans, peas and lupins. The health benefits of regular consumption of legumes are well known (see table 1), predominately because they are low in saturated fat, have a low GI, are an excellent source of dietary fibre and contain a variety of phytochemicals (natural plant chemicals with health promoting effects).

Table 1: Health Benefits of Legumes

Nutritional characteristic	Associated health benefits
High in dietary fibre	-          Can assist with weight management by promoting a feeling of fullness after eating -          Contain insoluble fibre, which adds bulk to stools and assists with preventing constipation -          Contain soluble fibre, which assists in maintaining healthy blood glucose and cholesterol levels -          Contain prebiotic fibre, which is fermented by colonic bacteria to short chain fatty acids and promotes overall digestive health
High in phytochemicals	-          Contain antioxidants and other bioactive compounds, which help to protect the body against disease
Low glycaemic index (GI)	-          Contain slowly digested carbohydrates, that improve blood glucose control and insulin response in those with diabetes and reduce risk of diabetes in healthy people
High in protein	-          Legumes are a great non-animal source of protein for vegetarians and vegans
Low in saturated fat	-          Assist with maintaining healthy cholesterol levels and reducing risk of cardiovascular disease

References: please see an extensive list of references on the Grains & Legumes Nutrition Council (GLNC) website http://www.glnc.org.au/legumes/legume-references/

Legumes on a Low FODMAP diet

For those following a low FODMAP diet, legumes can be a troublesome food because they are naturally high in oligos; including galacto-oligosaccharides (GOS) and fructans.

The good news is that legumes do not need to be strictly avoided by people following a low FODMAP diet, with suitable ‘green’ serve information available for many legumes on the Monash app.

Because oligos dissolve in water, cooking and processing methods can affect the FODMAP content of legumes. For example, canned legumes or those that have been boiled and drained tend to be lower in FODMAPs as some oligos ‘leach’ out into the canning/cooking water and are removed when they are drained and rinsed. Read more here 

Dietary Recommendations for Legumes

The GLNC recommends enjoying legumes 2-3 times per week for maximum health benefits. Here are some suggestions for how to easily incorporate more legumes into a low FODMAP diet:

- Add a small can (125g) of chickpeas to stir-fries or curries – try this ‘low FODMAP Vegan Coconut & Pumpkin Curry’

- Substitute half of the meat in bolognaise sauce/casseroles for canned lentils- try this ‘low FODMAP slow cooked Lamb Casserole’:

- Sprinkle ¼ cup (53g) of cooked mung beans (boiled & drained) over salads  

- Add canned butter beans to homemade soups or stews

- Mix ¼ cup (42g) canned chickpeas with a small tin of tuna for a protein and fibre rich snack

- Add legumes to homemade dips- try this ‘Roasted Red Pepper & Pumpkin Hummus’

- Top an egg on toast for breakfast with homemade baked beans (using ¼ cup (35g) canned butter beans per person)

- Substitute meat in Asian style dishes for firm tofu or tempeh- try this low FODMAP ‘Marinated Tofu with Asian Greens and Rice’ or ‘Hot & Sour Asian Soup’:
 

Enjoy!

Diet Tips:Dietary Fibre Series- Soluble Fibre

By Shirley Webber (Research Dietitian)

Eating enough fibre on a low FODMAP diet can be challenging, but did you know that getting the right mix of fibres is also important? Food is made up of different types of fibres, namely insoluble fibre, soluble fibre, and prebiotic fibres (including resistant starch). 

These fibres serve different functions in the bowel and eating them in combination may promote different health benefits. Over the next few weeks we will discuss the different fibres types, including their function in the bowel and low FODMAP food sources. Let’s begin with soluble fibre.

Soluble fibre dissolves in water and forms a thick gel in our digestive tract. This slows gut transit time and helps us to feel fuller for longer. The gelatinous substance formed by soluble fibre also acts like a sponge during digestion, attracting fluid and softening stools to make it easier for waste to move through the bowel.

There are many health benefits associated with including soluble diet in your diet. Soluble fibre helps to stabilise blood glucose levels in people with diabetes. Soluble fibre may also lower levels of low density lipoprotein cholesterol (LDL-C), also known as bad cholesterol level. This may reduce risk of heart disease and bowel cancer. For those with constipation predominant IBS, including a variety of fibres in your daily diet can assist with maintaining regular bowel habits.

What foods contain soluble fibre?

Soluble fibre is found in some vegetables and fruit, oats, lentils, legumes, nuts and seeds. Including small quantities of these foods may improve stool consistency, but avoid large quantities which may exacerbate symptoms. 

Fibre supplements such as psyllium husks are also rich sources of soluble fibre. However, being fermentable, psyllium husks are tolerated by some people with IBS, but not all, so include in small doses initially and/or under the guidance of your dietitian.

Here are a few examples of foods you can trial in your diet to increase your soluble fibre intake:

• Breakfast: Add 30g of rolled or quick oats to your yoghurt or breakfast smoothie in the morning
• Snack: Have a fruit such as orange, passionfruit or banana.
• Lunch: Include wholegrain bread, brown rice or beans as an element of your meal
• Snack: Try a handful of low FODMAP nuts and seed
• Dinner: Include a variety of vegetables into your meal. High soluble fibre options include: brussels sprouts, sweet potato, turnip, collard greens, eggplant, carrots, potato, okra and green beans. Refer to the Monash app for serving size suggestions.
• Dessert: Try making a chia seed pudding: http://fodmapmonash.blogspot.com.au/2015/11/strawberry-chia-pudding-recipe.html

Diet Tips:Dietary Fibre Series - Insoluble Fibre

By Dr Jane Varney

If you’ve been following this blog recently you may have seen our series on dietary fibre. So far we’ve covered soluble and prebiotic fibres, discussing their functions in the bowel and low FODMAP food sources. This week we’re talking about insoluble fibre.

What is insoluble fibre?

Like all types of dietary fibre, insoluble fibre comes from plant based foods, namely the structural parts of plant cell walls. There are a number of different types of insoluble fibre, including cellulose, hemicellulose and lignin. 

What does insoluble fibre do in the gut?

Unlike soluble fibre which dissolves in water, forming a thick gel that slows movement of food through the gut, insoluble fibre does not dissolve in water. Instead it adds physical bulk to your stools and helps to speed up the removal of waste from your gut. These two important functions of insoluble fibre help to prevent constipation.

What are some good food sources?

Good sources of insoluble fibre include wheat bran, rice bran, fruit and vegetable skins, nuts, seeds, legumes and wholegrains. As you will notice from this list, many foods rich in insoluble fibre are also high in FODMAPs. Well fear not, there are many low FODMAP sources of insoluble fibre too. See the list below and the Monash app for low FODMAP serving sizes.

• Vegetables - corn, eggplant, green beans, broccoli, spinach, kale, legumes (e.g. chickpeas, lentils etc.)
• Fruit - grapes, kiwi, strawberries, rhubarb, raspberries, pineapple, blueberries, raisins
• Bread - gluten free multigrain, wholemeal
• Grains - brown rice, burghal, oat bran, rice bran, buckwheat, quinoa
• Nuts - peanuts, almonds, walnuts
• Seeds – pumpkin, chia, sesame