Diet Tips:Dietary Fibre Series - Prebiotic Fibre

Erin Dwyer (Research Dietitian)

 

We know eating enough fibre on a low FODMAP diet can be challenging and that getting the right mix of fibres is very important, so let’s discuss prebiotic fibre.

There has been a lot of talk recently about prebiotics and probiotics and how they can affect the gut, but what really are they?

Prebiotics (including resistant starch) are non-digestible fibres found in certain foods that can stimulate the growth of some bacteria. This means that instead of being broken down within the gut the prebiotic fibre travels through the gut, stimulating growth and/or activity of probiotics i.e. the good bacteria!

Here's a list of foods that are high in prebiotics that have a 'green serve’ size – take a look at the Monash low FODMAP App to find out more!

Fruits and Vegetables	Grains and Cereals	Legumes, lentils, nuts and seeds
Artichokes	Oats	Mung beans
Beetroot	Buckwheat kernels	Lima beans
Butternut Pumpkin	Wheat free Gnocchi	Nuts – Almonds and hazelnuts
Pomegranate seeds	Wheat bran	Canned chickpeas
Dried paw paw	Pasta (wheat/spelt), cooked and cooled	Canned lentils

If you are following or have followed a low FODMAP diet you may notice many of the foods listed above are high in FODMAPs. This is because fructans and galacto-oligosaccharides (GOS) are prebiotic fibres.

So if prebiotics are often high in FODMAPS, but considered part of a healthy diet, how can they be included on a low FODMAP diet?

Here are a few ideas to get you started

·         Firstly, remember that a low FODMAP diet is only meant to be LOW in FODMAPs, not completely depleted of FODMAPs

·         Also, after the initial strict phase of the diet, you may find through the rechallenge phase that you actually tolerate moderate serves of fructan and GOS rich foods quite well

·         Certain canned legumes that have been rinsed and drained are lower in FODMAPs - you can find a safe ‘green serve’ of legumes and lentils in the Monash FODMAP App. Try this recipe http://fodmapmonash.blogspot.com.au/2016/01/low-fodmap-vegan-coconut-pumpkin-curry.html

·         You can purchase wheat free Gnocchi for a low FODMAP option, serve it with a low FODMAP pasta sauce and salad – You can try this recipe http://fodmapmonash.blogspot.com.au/2016/09/low-fodmap-chicken-and-gnocchi-pasta.html

·         Add ¼ cup (green serve) of pomegranate seeds to your salad for great texture and a little sweetness

·         Snack on some almonds or hazelnuts (10 for a green serve)

It is also important to remember to continually test your tolerance to FODMAP containing foods, you may find you can tolerate different prebiotics in varying amounts. For some guidance in reintroduction you can look back on this past blog post:

http://fodmapmonash.blogspot.com.au/2015/06/just-2-6-weeks-it-is-not-diet-for-life_8.html

Diet Tips:Zucchini Pasta with Cabbage and Parmesan salad

By Dr Jaci Barrett

A few weeks ago we shared with you some information about FODMAP stacking, explaining that green foods are safe, some foods have an upper limit, and how this impacts when you combine foods. See here to read this blog again.

We wanted to show you how to “FODMAP stack” in a recipe and tempted you by mentioning a zucchini pasta and cabbage and parmesan salad…. Here it is.

This recipe contains a greenserve of zucchini and a green serve of common cabbage. Both of these foods become amberor red if eaten in larger quantities. If you eat more than 1 cup of common cabbage it will take you to a red serve. Try this as a challenge if you are at the stage of testing your tolerance to FODMAPs. We want you to try to step up your FODMAP intake and relax the diet over time. If you are not ready for that, you can swap common cabbage for red cabbage which is greenuntil even larger servings of 1 ²/₃ cups.

Ingredients:

Zucchini pasta – serves 1

• 1 small zucchini, cut into strips like spaghetti (<100g)
• 2 teaspoons olive oil
• ½ clove garlic, sliced
• 2 anchovies, sliced
• Chilli flakes, ~¹/₄ teaspoon or as desired
• 1 tablespoon grated Parmesan

Cabbage and Parmesan salad – serves 1

• 1 cup thinly sliced cabbage (common or red cabbage – see note above)
• ¹/₃ cup grated carrot
• 10g Parmesan, shaved with vegetable peeler
• 2 teaspoons olive oil
• 1 teaspoon apple cider vinegar
• Salt and pepper to taste

Method:

Zucchini pasta

1. Heat oil in small fry pan
2. Add sliced garlic and heat for 1 minute to add flavour into the oil
3. Remove garlic slices from pan and discard
4. Add anchovies and chilli and heat for 2 minutes, stir
5. Add zucchini and heat for 2 minutes, stir
6. Transfer to a plate and stir through parmesan

Cabbage and parmesan salad

1. Add cabbage, carrot and parmesan to a bowl and combine
2. Add olive oil, vinegar and salt and pepper

Nutrition Information/serve:

Energy	1509kJ
Protein	16g
Carbohydrates	8g
Fat	28g
Saturated fat	8g
Fibre	7g
Sodium	870mg
Calcium	379mg