For those making the transition from ‘normal’ food to a low FODMAP diet, the challenge can seem daunting. Luckily there are many delicious foods that are FODMAP friendly, including the amazing macadamia!
Read on for advice and inspiration from Amy Darcy from Eat Pray Workout as she guides us through the FODMAP maze.
If you suffer with irritable bowel syndrome (IBS) like me, you might be following a low FODMAP diet or a modified version of it. For those who have never heard of this before, the low FODMAP diet is a diet developed by Monash University for people with IBS. FODMAPs stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols, which are various types of carbohydrates. These are either poorly absorbed or digested. When these are poorly absorbed, increased water may be drawn into the gut, which will result in diarrhoea for some people. For others, the carbohydrates move to the large intestine where they are fermented by bacteria, causing the production of gas. This gas can lead to further symptoms of IBS including bloating, constipation, flatulence, pain and nausea.
Low FODMAP has been a really helpful elimination diet to help me identify some of the types of foods that trigger my IBS. Now, I mostly know which high FODMAP foods I can eat, and how much of them I can eat, before it affects me. I’ve also found some of these things in addition to FODMAPs trigger my IBS too. You can read more about my story and experience with the low FODMAP diet here.
Macadamia nuts are FODMAP friendly in portions 50 grams or 20 nuts
In the early days of the low FODMAP diet it can feel a little restrictive at times, but I have found the best way to overcome this is by focusing on what you CAN enjoy rather than what you can’t. The good news is that Macadamia nuts are low FODMAP in doses of 20 nuts or less (unlike other nuts such as almonds, cashews and pistachios which are considered high in FODMAPS).
Be aware of the FODMAP build up
When cooking with your delicious macadamia’s, be careful of the other ingredients you pair them with. Not only do you want those other ingredients to be low FODMAP in serving size, but to also be a combination of ingredients which ensures the dish doesn’t exceed the threshold for a particular FODMAP, as this may trigger your IBS symptoms. For instance, my recent Lime Macadamia Dip recipe served with corn and sweet potato chips is low FODMAP in a single portion size of sides (1/2 cup sweet potato + ½ cob), but because sweet potato and corn are both high in polyols if you were to exceed a single portion size it may be considered high in FODMAPS and has the potential to cause a flare up in your IBS symptoms if you struggle to digest or absorb both of the polyols (mannitol and sorbitol). If this confuses you (it took me a while to become familiar with it all too) chat to an accredited dietitian who will help you work through this several also specializes in the low FODMAP diet. This FOD stacker is another good resource to help you determine if your meal as a whole is low FODMAP.
Looking for healthy low FODMAP recipes?
Here’s a few of my other favourite low FODMAP healthy recipes:
• Eggplant Goats Cheese Dill Vegetarian Fritters (Low FODMAP, gluten free)
• Healthy Choc Mint Pods Recipe (gluten free, dairy free, low FODMAP)
• Chai Spiced Shortbread Biscuits (low FODMAP)
• Festive Roasted Vegetable and Potato Salad (low FODMAP, dairy free, gluten free)
• Choc-top Muesli-bar Slice Recipe (low FODMAP, gluten free, fructose-friendly, dairy free)
• Low FODMAP cumin pecan roast carrot dip (low FODMAP)
About the Author
Amy Darcy is a mum, lawyer and the editor of Eat Pray Workout, an Australian based online hub for women who want to be the healthiest, happiest version of themselves. You’ll find healthy recipes; articles on wellbeing; fitness and travel – all aimed at helping women gain a generally healthy, happy and balanced lifestyle. Subscribe for her weekly inspiring emails and to receive all of Amy’s workout printables for FREE! You can also connect with Amy on Instagram or Facebook.