Low FODMAP: Common myths busted (and recipes to try)

The low-FODMAP diet is a lifeline for those with irritable bowel syndrome, but are you confused about aspects of it? Experts clear up misconceptions. Plus: Low-FODMAP recipes to try.

After eating, do you suffer pain, bloating or wind?

Maybe you have irritable bowel syndrome.

According to Monash University, 15 per cent of us are affected by the condition.

The symptoms can be triggered by FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols).

These are carbohydrates (sugars) that are not absorbed properly in the gut, causing digestive issues for some people.

But now the team that developed the world’s first low-FODMAP diet for people with IBS has released a cookbook of 120 easy, tasty recipes to help you eat well without triggering your symptoms.

Low FODMAP: The Cookbook draws on the world’s largest database of FODMAP-tested foods.

Monash University senior research dietitians Dr Jane Varney and Associate Professor Jane Muir, who worked on the cookbook, bust some common FODMAP myths.

FODMAP Myth: If I’m FODMAP intolerant I can never eat them again

“The FODMAP diet isn’t for life, but rather a three-step learning diet,” Dr Varney says.

She recommends first swapping out high- and moderate-FODMAP foods with low-FODMAP alternatives.

So, replace pears with kiwi fruit, for example.

Next, try food challenges that identify what FODMAPs trigger your IBS symptoms.

Finally, reintroduce foods that are well tolerated.

“In the long term, the goal is to relax dietary restrictions, expand the diet and establish a minimally restrictive diet.”

FODMAP Myth: The low-FODMAP diet is good for everyone because it promotes bowel health

“While the diet can be followed in a healthy way, and improves gut symptoms in 75 per cent of IBS sufferers, it’s not a diet for general good health or so-called bowel health,” Assoc Prof Muir says.

“In fact, most people without IBS would be better off including more high-FODMAP foods in their diet, such as fruits, vegetables, legumes, dairy products, nuts and wholegrains.”

She explains these nourish our gut bacteria and promote gut health.

FODMAP Myth: The low-FODMAP diet is good for weight loss

According to Dr Varney, unintentional weight loss can occur when high-FODMAP foods such as wheat and dairy are cut from the diet but not substituted with low‑FODMAP alternatives.

“This is problematic for nutritional adequacy and long-term sustainability.”

She recommends consulting a FODMAP-trained dietitian.

FODMAP Myth: Gluten is a FODMAP

“Gluten and FODMAPs are often confused but are nutritionally quite different,” Assoc Prof Muir says.

Gluten is a protein found in wheat, rye and barley, while FODMAPs are carbohydrates found in these grains as well as many other foods, she explains.

“So while we know that gluten and FODMAPs are found in some of the same foods, like bread and cereal, research shows that restricting gluten doesn’t improve IBS symptoms.”

FODMAP Myth: The low-FODMAP diet is dairy-free

“While it’s true that dairy products contain the FODMAP lactose, most people tolerate lactose very well,” Dr Varney says.

She recommends restricting it in step one of the low-FODMAP diet if you’re unsure about your tolerance.

“Many dairy products contain very little lactose — hard cheeses, for example — and even higher-lactose dairy products such as milk and yoghurt can be included in small amounts.”

Delicious low-FODMAP recipes to try

Roasted Pumpkin and Carrot Soup

Ingredients

1kg kent pumpkin, peeled and cut into 1cm pieces

800g carrots, peeled and cut into 1cm pieces

2 tbsp garlic-infused olive oil

2 tbsp olive oil

2 tsp ground coriander

1 tsp ground cumin

1 tsp ground turmeric

½ tsp ground cardamom

½ tsp paprika

¼ tsp chilli powder (optional)

4 cups low-FODMAP vegetable stock

2 cups water

2 tsp coriander leaves

Method

Preheat the oven to 210C. Place the pumpkin and carrot on a tray lined with baking paper and drizzle over 1 tbsp of the garlic-infused oil and 1 tbsp of the olive oil. Toss to coat. Bake for 30-35 minutes or until golden brown.

Meanwhile, heat the remaining oils in a large saucepan over medium heat. Add the spices and cook while stirring for 1-2 minutes or until aromatic.

Increase the heat to high, add the roasted carrot and pumpkin, as well as the stock and water. Cover and bring to the boil. Reduce the heat to low and simmer for 15 minutes.

Remove from heat. Using a stick mixer, blend the soup until smooth. Serve hot, garnished with coriander.

French Green Salad

Ingredients

1 butter lettuce head

half a cos lettuce head

1 tbsp parsley

1 tbsp basil

1 tbsp fresh chives

French dressing (to serve)

2 tbsp white wine vinegar

¼ tsp sea salt

2 tsp Dijon mustard

1/3 cup olive oil

Method

Separate the lettuce leaves (butter and cos). Wash and dry in salad spinner. Tear the larger leaves in half. Remove the fresh parsley and basil leaves from stems. Tear the basil leaves and chop the fresh chives.

Prepare the French dressing. Add the vinegar, salt, mustard and oil to a jar with a tight-fitting lid and shake vigorously.

Place the dressing in the bottom of a large salad serving bowl. Add lettuce and fresh herbs.

Just before serving, use your hands to gently toss the lettuce and herbs until the leaves are well covered with dressing. Serve immediately.

French Lamb Shanks

Ingredients

6 lamb shanks

2 tbsp garlic-infused oil

1 cup spring onions (green tops only), finely chopped

½ cup tomato paste

1 cup low-FODMAP beef stock

½ cup red wine

salt and pepper, to taste

½ cup parsley, chopped

Method

Dry the lamb shanks with paper towel. Preheat the oven to 160C.

Heat the oil in a heavy-based casserole dish with a well-fitted lid and cook the lamb shanks in batches over medium heat until all shanks are lightly browned. Turn frequently. Remove from the casserole dish and set aside.

Reduce the heat to low and add the chopped spring onion tops. Cook for 3-5 minutes.

Return the browned lamb shanks to the casserole dish, and add the tomato paste, beef stock and red wine. Stir well to combine the ingredients and coat the lamb shanks with sauce.

Transfer the dish to the oven and cook, turning the shanks occasionally, for 2 hours or until the meat is very tender and falling off the bone.

Sprinkle with chopped parsley to serve.

Edited recipes from Low FODMAP: The Cookbook by The Monash FODMAP Team, published by Monash University Publishing, RRP $59.95.

More on low-FODMAP:

• How a low-FODMAP diet can help ease IBS symptoms
• Should you be eating a low-FODMAP diet?
• What is ‘runner’s belly’ and how can you avoid it?

Written by Patricia Maunder.