NutritionU highlights healthy living recipes on a weekly basis.
Many of these recipes have been graciously provided by Love Your Gut!
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Chia seeds and oat bran are both low in FODMAPs. This dessert can be sweetened with a little maple syrup or brown sugar and served with fruit and a few crushed pecans to form a gentle sustaining dessert. |
Health Benefits - chia contains fibre and omega 3 providing lots of health benefits
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Quinoa is a great ingredient to use instead of couscous and pasta and is lovely in Mediterranean style dish. It is low in FODMAPs and should be tolerated by most people with IBS. |
Health Benefits - low FODMAPS, IBS
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This is the closest thing to sunshine in a bottle. Pineapple, orange and banana are all OK to eat if you have a sensitive gut as long as they are not over ripe. A breakfast smoothie is a great way to get some energy, liquid and fibre onboard first thing in the morning especially if you do not feel like eating cereals. To make this smoothie more filling you can add a teaspoon or two of lactose free yogurt. A pineapple can be cut up and stored in the fridge for up to a week. It can also be frozen in chunks and defrosted as required. |
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For people with a sensitive gut oat bran may be gentler on the gut than rolled oats. Both are low in fermentable carbohydrates but some people may find they can tolerate oat bran better. |
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You would not guess it but these pancakes do not contain a grain of flour, yet they hold together really well. They are incredibly easy and quick to make if you have a stick blender or a liquidiser. |