THE LOW-FODMAP DIET FIX Basic Steps to Beating the Bloat
VEGAN CHICKPEA CURRY
Have you heard of the low-FODMAP diet? It might be worth a try!
Of all the health-related benchmarks people strive to achieve, maintaining a manageable and comfortable digestive system is elusive for many. Fortunately, digestive discomfort may no longer need to be a hindrance in your life. If you currently grapple with irritable bowel syndrome (IBS) and small intestinal bacterial overgrowth (SIBO), here is a brief overview of a dietary process available that may offer much-needed relief from your symptoms in a matter of weeks. AN ACTIONABLE ACRONYM There are plenty of letter combinations in the world of health, but here’s one to remember: FODMAP . The acronym refers to a group of carbohydrates ( fermentable oligosaccharides, disaccharides, monosaccharides, and polyols ) that can cause digestive discomfort in some individuals. Under the right circumstances and under a physician’s supervision, a low-FODMAP diet can help some patients identify and eliminate certain carbohydrates from their meal plans, significantly reducing the adverse physical effects of IBS and SIBO. A NEW DIRECTION FOR DIGESTIVE HEALTH A low-FODMAP diet involves temporarily eliminating and re-adding certain foods over the course of several weeks to determine which foods are causing digestive upset and which ones are safer to consume. During the initial elimination phase, low-
FODMAP dieters strictly avoid certain fruits, vegetables, grains, and dairy products known to have a high FODMAP content. Within 2–4 weeks, the dieter reintroduces these items in their meals and monitors their effects on their body. From there, the dieter keeps the foods their body can easily handle and removes those that aggravate their digestive system. A QUICK GUIDE TO GENTLER DIGESTION The list of foods to consume or avoid during a low- FODMAP diet is extensive, varied, and often depends on portion size. It’s recommended that you compile your personal list with your physician before attempting this dietary change. However, here are a few general examples of high-FODMAP foods and their alte natives:
Ingredients
• 2 tbsp olive oil • 1 yellow onion, diced • 5 cloves garlic, minced • 4 fresh thyme sprigs • 1-inch knob of ginger, minced • 3 medium tomatoes, chopped • 1 tbsp tomato paste • 1 tbsp water • 2 tbsp curry powder • 1 tsp salt
• 1/2 tsp allspice • 1/2 tsp ground ginger • 1/2 tsp ground cumin • 1/2 tsp garam masala • 1/4 tsp turmeric • 1/8 tsp red pepper flakes • 15 oz full-fat coconut milk • 1/2 cup vegetable stock • 29 oz canned chickpeas, rinsed and drained • 2–3 cups fresh spinach, chopped
Directions
1. In a large, high-walled skillet, heat oil over medium heat. 2. Add onion; cook until softened. 3. Add garlic, thyme, and ginger; cook for an additional minute. 4. Add tomatoes; break apart and cook until softened. 5. In small bowl, whisk tomato paste and water; add to skillet with all spices and stir, adding oil as needed to create paste-like mixture. 6. Add coconut milk and stock; stir. 7. Add chickpeas.
8. Simmer mixture for 20–25 minutes until creamy. 9. Stir in spinach to wilt, 1–2 minutes, before serving.
Inspired by MakeItDairyFree.com
• Cheeses
WORD SEARCH
Eat: Cheddar, Swiss, Parmesan Don’t Eat: Ricotta, Cottage
• Vegetables
Eat: carrots, corn, celery (1/2 stalk) Don’t Eat: Sun-dried tomatoes, asparagus, sugar snap peas
DREAM EQUALITY FESTIVAL GROUNDHOG HEARTS KING LINCOLN MUFFIN PANCAKE RABBIT ROSES
• Fruits
Eat: Bananas, passion fruit, blueberries Don’t Eat: Apples, cherries, watermelon
If a low-FODMAP diet could be beneficial for you, please contact us today for more information, guidance, and support.
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