Diet Tips:Preventing festive flare-ups of IBS

By Peta Hill (Paedeatric dietitian)

This Christmas, many of us with IBS will suffer bloating, wind, abdominal discomfort and/or disturbances in bowel habits - even those us who normally have good symptom control. The combination of high stress levels with excessive consumption of rich foods and alcohol at this time of year can be a recipe for tummy trouble. Here are 5 tips for minimising festive flare-ups of IBS:

1.      Continue to eat balanced meals and snacks



Cocktail party food tends to be high in fat – a gut irritant – and contain hidden FODMAPs in marinades, dips, sauces and fillings. The more you consume, the more likely you are to experience symptoms of IBS. Therefore, continue to eat regular meals and snacks, including something before you go to the event - ideally a balanced low FODMAP light meal with protein, salad/vegetables and starch. This way you won’t arrive starving and be tempted to eat every canapé in sight!

2.      Fill up on low FODMAP wholefoods

Whether it’s drinks and nibbles or a sit-down meal, there will be foods you identify immediately as low or high FODMAP and others that you’re unsure of.  Try to fill-up on those you know you tolerate and simply sample those you’re unsure of. 

Party foods to enjoy - peanuts, hard yellow cheeses, olives, rice crackers, sushi, rice paper rolls, cold meats, smoked salmon, fresh seafood, plain barbequed or roast meats, roast vegetables and greens, onion free salads and fresh berries. 

3.      Enjoy alcohol at alternate events with low FODMAP foods

Alcohol is a gut irritant. Try to indulge in alcohol at alternate events, enjoying alcoholic beverages at one event and drinking sparkling water with lemon or lime at the next. If possible, enjoy alcohol at events where you know there will be low FODMAP food options available and choose sparkling at events with limited low FODMAP options.

4.      Plan recovery phases

Stress and anxiety can trigger IBS symptoms. Don’t over commit yourself this festive season and do schedule some early nights at home. On these nights, eat a well balanced low FODMAP meal, drink lots of water, have no alcohol and limit screen time to promote a good night’s sleep.

5.      When you can bring something, bring a low FODMAP option

When you need to bring a plate, bring something you enjoy and tolerate well. Here are some yummy low FODMAP variations to traditional festive favourites:

Appetiser

Smoked salmon makes a delicious appetiser but is often served on bagels or bread. For a low FODMAP twist on a smoked salmon appetiser try:

·         Smoked Salmon & Cucumber Appetizer and replace Greek yoghurt with lactose-free yoghurt or sour cream if lactose is an issue for you

·         Smoked Salmon Fingerling Potatoes and use lactose-free sour cream if lactose is an issue for you

·         Gluten-free blinis with smoked salmon and again, use lactose-free sour cream if lactose in an issue for you

Entrée

Platters make for fabulous entrees. Try:

·        Italian style antipasti plate but omit garlic and opt for spelt sourdough rather than regular bread

·         Fresh seafood platter

Main

Modify traditional stuffing recipes by:

·         Infusing oil or butter with chunks of garlic and onion, then removing chunks.

·         Using gluten free bread or bread-crumbs instead of regular. I recommend, using toasted cubes of gluten free bread.

 

Diet Tips:Caccuiccio (Seafood Stew)

By SOME Foods - http://somefoods.com.au/

Caccuiccio (Seafood Stew)         ............................................................................................. Serves: 4 ............................................................................................. Ingredients 1 jar of SOME Foods Capsicum, Olive & Chilli Sauce 1 tablespoon (15mls) extra virgin olive oil 1 small fennel bulb (no more than 200g) 2 medium sized carrots (about 200g) 1 cup (250ml) white wine 1 teaspoon salt 400g white fish fillets (such as mullet, mulloway, snapper or flathead) 400g green (raw) prawn meat Optional for garnish Lemon (cut into wedges) Parsley Preparation Remove stalks, any rough outer leaves and the base from the fennel bulb, then dice into ½ cm cubes. Make sure the final prepared amount weighs no more than 200g (as single serving sizes of 100g contain high amounts of Oligos – fructans and Polyols – mannitol) Peel the carrots and remove both ends, then dice into ½ - 1 cm cubes. Cut the fish into roughly 3cm cubes. Devein the prawns (if needed) Method – the sauce Heat the olive oil in a medium, heavy based, pot or pan over high heat then add the diced fennel and carrot. Fry until the fennel starts to brown.  Add the white wine and deglaze the pan (i.e. scrape up all of the yummy brown flavoursome bits that have stuck to the pan). Turn the heat down to medium then add the jar of Capsicum, Olive & Chilli Sauce and salt. Mix through thoroughly and bring to a simmer. Put the lid on and turn the heat to low, stirring occasionally.  When the carrot is just becoming tender (about 5-7 minutes), add in the prawns and cubes of fish, stirring to incorporate. Put the lid back on and continue simmering until the seafood is cooked (roughly another 4-5 minutes). Serve with 1 cup of cooked rice (1/3 cup uncooked) or a slice or two of gluten free/sourdough spelt bread.