Diet Tips:Grain-based foods on a low FODMAP diet

By Jane Varney 

Grain-based foods have been demonised by a number of dietary trends in recent years (think paleolithic diets, low carbohydrate diets and gluten free diets). However, this reputation is ill-earned, with robust scientific evidence to suggest that diets rich in whole grains confer protection against a range of diseases, including type 2 diabetes, obesity, cancer, and cardiovascular disease.

If you’re following a low FODMAP diet, you might feel it’s easier to restrict your intake of grain-based foods as many of them are high in FODMAPs and off limits anyway. Well this is far from true, as there are an abundance of healthy, tasty, low FODMAP grains to choose from. If you’re willing to expand your repertoire and try less traditional varieties, this will provide more choice, as will choosing grains that may be rated red/amber at a full serve, but green (low FODMAP) at a half serve.

Grain-based foods include those made from wheat, oats, rice, corn (maize), barley, sorghum, rye, millet, farro (emmer), freekeh, kamut, spelt, triticale, amaranth, buckwheat and quinoa. Processing greatly affects the nutrient composition of the grain-food end product, with whole grains being nutritionally superior to refined grains. Whole grains are those left intact after food processing and thus contain all three layers of the grain (the bran, endosperm, and germ). By contrast, refined grains are those that have had one or more parts of the grain removed during food processing, e.g. the bran. From a nutrition perspective, choosing foods rich in whole grains in preference to refined grains is preferable as they are more nutrient dense: rich in carbohydrates, protein, fibre, iron, magnesium, iodine, folate, and thiamine.

So which grains are low in FODMAPs? The following is a list of whole grain foods that Monash has tested and found to be low FODMAP at either a full or half serve: 

• Amaranth (puffed)
• Bourghul
• Buckwheat (kernals, flour
•  Corn (cob, polenta, tortilla, popcorn)
•  Millet (grain, flour)
• Oats (whole, quick, oatmeal)
• Quinoa (grain, flakes, flour, pasta)
•  Rice (brown)
• Sorgham (flour)
•  Wheat (wholemeal bread)

In future blogs, we’ll discover how to identify whether a processed food is likely to contain whole or refined grains and discuss uses of some of the less traditional grains. Stay tuned!

           

Diet Tips:Being vegan on a low FODMAP diet

By Dr Jane Varney

Are you vegan and following a low FODMAP diet? The combination of these dietary restrictions can make finding nutritious food choices difficult, but as you’ll discover, not impossible. 

A vegan diet excludes all animal-derived products, meaning meat, poultry, fish, seafood, dairy, eggs, animal fats, and honey are all off limits. Vegans instead must rely on plant-based foods to meet their nutritional needs, such as fruit, vegetables, breads, cereals, grains, legumes, lentils, soy products, nuts and seeds. As you can see from this list, many of the foods suitable on a vegan diet are naturally high in FODMAPs, which is why balancing the two dietary restrictions is difficult. 

It is also where the expertise of a dietitian comes in. Unless a low FODMAP, vegan diet is carefully planned, the diet will be deplete of essential nutrients including protein, iron, zinc, calcium, vitamin B12, vitamin D, omega 3 fatty acids and fibre.

So what foods are suitable to eat on a low FODMAP, vegan diet? Below is a brief list. Just remember to check the Monash app for serving sizes and consult with an experienced dietitian about balancing your diet and managing your symptoms.

•          Milk alternatives: coconut milk, almond milk, hemp milk, rice milk and soy milk (made from protein)
•          Soy products: Firm tofu, tempeh
•          Grains: polenta, buckwheat, quinoa, oats, amaranth, bourghul, millet, rice and sorghum flour
•          Nuts: brazil nuts, peanuts, macadamias, pecans, almonds (1/2 serve), walnuts
•          Seeds: sunflower seeds, pumpkin seeds, chia seeds, tahini paste (1/2 serve) and sesame seeds
•          Fruit: bananas, strawberries, orange, kiwi, grapes, mandarins
•          Vegetables: carrots, broccoli, eggplant, green beans, capsicum, kale, potato, tomato and zucchini
•          Pulses: canned lentils, butter beans (1/2 serve), canned chickpeas (1/2 serve), red/green lentils (1/2 serve)