Monthly Archives: April 2016

Bowel Symptom Monitoring

Bowel symptom monitoring ,by keeping a four week daily food and symptom diary, is a great way to keep track of changes in your gut symptoms and identify potential trigger food groups/ food molecules. Use our page ,attached below, or an electronic diary if you prefer.

The bowel symptom/bowel habit section is particularly useful so don’t be shy about getting down to the nitty-gritty there. I find it very helpful if bathroom events are noted in the bottom (no pun intended) row and the feelings of digestive upset noted anywhere on the daily column that they occur so the timing of these around foo and drink consumption is noted.

Tip: a week at a glance diary shows symptom change very clearly. Download a copy and modify it if needed to suit your needs.

Food and Symptom DIARY

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Veggies- the low FODMAP varieties

Veggies

Veggies

Veggies are good for us right? Yes, nutritionally they are one of the best group of foods we can eat in large volumes for good health and reducing our disease risk. This doesn’t mean that all veggies are easy to digest and individuals with symptoms of nausea, bloating, excess wind, abdominal pain, constipation or diarrhoea (big list!) may need to get eat only the most digestible vegetables that have lower levels of the FODMAP’s.

This list includes green beans, potato, carrot, capsicum, asian greens, jap pumpkin, tomatoes  and zucchini. Trialing the removal of other vegetables such as onion and garlic and limiting serve size of broccoli, sweet corn, snow peas and butternut pumpkin are some of the changes used in the test-phase of the low FODMAP diet.

Meals made with low FODMAP ingredients, as shown in the Lunch ideas post can help ease Irritable Bowel Syndrome symptoms and enhance your low FODMAP diet compliance. An Accredited Practising Dietitian with a Digestion specialty can help you put together a menu that will suit your preferences, home and work life so that you can trial this revolutionary diet approach.

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What are some easy lunch ideas?

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Some easy to digest lunch choices will include foods that have a low digestive load. We call these low FODMAP foods and generally if you buy lunch out you realise that not many options are available. Some items that fit the bill are shown below. I mostly recommend taking leftovers or making a dish that transports well and can be taken for two or three lunches in a row.

‘Fried Rice’ with cooked white or brown rice(more fibre if you need it) as a base, chopped green beans, diced carrot and capsicum, chopped bean sprouts along with some protein such as egg omelette(shred and add) or some cooked chicken. For flavour without FODMAP use garlic oil and ginger when you stirfry the veggies, add the cooked rice and the protein and flavour with a little soy sauce, oyster sauce and sesame oil.

Roast veggie salad includes roasted Jap pumpkin, potato, fennel, zucchini and carrot. Cut these into small sized pieces and toss with a little olive oil and roast for an hour or till done at 180 degrees. These veggies can be tossed with a little rocket, olive oil and balsamic vinegar, salt and pepper and taken with a little leftover protein you have eg cooked chicken, meat or fish, a boiled egg, some pan-fried tofu or a 1/2 cup serve of drained canned brown lentils if you are up to trialing legumes.

Corn Tortilla with cold sliced meat or chicken and salad. Warm the tortilla and meat/chicken in the microwave and add some easier to digest salad -grated carrot, tomato, baby spinach – as well as some grated cheese. Roll it all up and enjoy. If you cook some extra meat or chicken for an evening meal use it up in this way. Alternatively the flesh from a plain rotisserie chicken could be used.

From the shops: you may need to settle for a salad of greens, tomato, cucumber, carrot and some protein like egg/chicken/roast beef/ fetta cheese. A salad with some sort of carbohydrate food will fill you up more so look for quinoa, sweet potato or potato. An alternative shop lunch is sushi with plain fillings eg raw salmon/tuna and cucumber/ avocado or a vegetarian sushi which will have carrot/cucumber/egg/tofu type fillings

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