Do you know about FODMAP diets? Not many people do.
FODMAP strands for
Fermentable
Oligosaccharides
Disaccharides
Monosaccharide
Polyols
Sound quite difficult, but is it? The easiest way to explain it is…
This diet is designed to help people with irritable bowel syndrome (IBS) figure out which foods will give you problems and which foods reduce symptoms.
How does work the low FODMAP diet work?
1. Try to not eat high FODMAP foods for 2-4 weeks (write down what you eat)
See FODMAP chart.
Look for changes in your physical condition. If there are changes go to next step but if not maybe high FODMAP foods are not a problem.
2. Reduce the foods from (1), eat little bit s and if nothing happens to your physical condition, these foods are safe. Repeat this action for 6-8weeks.
You don’t have to try eating all high FODMAP foods just try what you want to eat.
3. Whatever foods found gave you problems, try to avoid. Try to eat well balanced food.
Try to Avoid High FODMAP FOODS
• Sugar
• Onion, garlic etc
• Flour products
• Too many nuts
• Apple, pear, watermelon, stone fruit etc
• Lactose
• Legumes
• Etc… check the list above.
Check out low FODMAP foods online. Sometimes you find the list of low and high FODMAO is different compare other lists so you have to find what doesn’t agree with you, it will take time to find whatever.
Sounds tricky or difficult to make food a variety of food you have to avoid so many things but if you see the FODMAP list there is actually quite a lot you can choose from.
This recipe is using low FODMAP foods and one of my FODMAP idea.
Avoid onion, garlic, or any form of sugar, YES, these make your food taste good but this recipe without them tastes good and has a great flavour.
How to make Low FODMAP soup
Ingredients
Pumpkin Soup
- 500 g Pumpkin *
- 1.5 tbsp Rice oil *For roast pumpkin
- ½ tsp Dry oregano *For roast pumpkin
- ¼ tsp Cumin *For roast pumpkin
- ½ tsp Salt *For roast pumpkin
- 20 g Ginger
- 1 tinned Coconut milk
- 250 ml Rice milk
- ½ tsp Turmeric
- ¼ tsp Dry oregano
- ¼ tsp cumin
- ¼ tsp Mustard powder
- ¼ tsp Paprika powder Sweet
Roasted chicken and vegetables
- 200 g Chicken tenderloin
- 1 tbsp Rice oil
- ¼ tsp Cumin
- ¼ tsp Mustard powder
- ¼ tsp Turmeric
- ¼ tsp Dry oregano
- ¼ tsp Paprika powder Sweet
- ½ tsp Salt
- ⅛ tsp Pepper
- 80 g Eggplant
- 100 g Squash
- 100 g Carrot
- 100 g broccolini
- 80 g Brussel
- 2 tbsp Rice oil
- ½ tsp Paprika powder Sweet
- ½ tsp Dry oregano
- ½ tsp Turmeric powder
- ¼ tsp Cumin
- ½ tsp Salt
- ⅛ tsp pepper
Instructions
- Preheat your oven to 180℃.
- Remove the pumpkin’s skin. Cut the pumpkin in to bite-sized pieces and put them into a bowl
- Add rice oil, oregano, cumin and salt into the bowl. Mix well them place the pumpkin onto a baking tray and bake 25-30mins in the oven.
- Meanwhile, grate the ginger and cut all the vegetables (eggplant, squash, carrot brussel sprouts, and broccoli).
- Put all the cut vegetables into a bowl. Add rice oil, paprika, cumin, turmeric, oregano, salt and pepper then mix well. Place them on a tray covered with baking paper.
- Cut the chicken tenderloin in to bite-sized pieces and put them into another bowl. Add rice oil, cumin, mustard powder, turmeric, oregano, paprika, salt and pepper and mix well. Place the chicken on the tray with the cut vegetables.
- Over a medium heat, add rice oil to a saucepan.
- Add cumin, oregano, mustard powder, the grated ginger, and stir.
- Add the roasted pumpkin into the saucepan then add the coconut milk and rice milk.
- Bring to the boil then add salt and pepper then turn off the heat.
- Blend well.
- Put the vegetables and chicken in the oven for 20-25mins.
- After 25mins, remove the vegetables and chicken from the oven.
- Pour the pumpkin soup in to a bowl and place the veges and chicken on the soup Serve.
Video
Here is other you can use
How to cook multigrain rice without rice cooker.
Any questions, please leave messages.