Gluten Free Tuesday: Irritable Bowel Syndrome (IBS) Halloween Tips & Gluten Free Vegan Recipe

Guest Blogger: Julie Thompson, RD (UK)

Photo courtesy Julie Thompson, RD

Happy Halloween and Gluten Free Tuesday! Café Belinda is honoured to welcome guest blogger Julie Thompson, RD of the Calm Gut Clinic in West Yorkshire, UK. She is a dietitian working in private practice and with the NHS, and Diet Advisor to the IBS Network (the UK charity for people with Irritable Bowel Syndrome)

6 Things a Registered Dietitian Can Help You With

Julie specializes in the dietary treatment of gut disorders. Patients come to her with problems such as Irritable Bowel Syndrome (IBS), Crohns Disease, Ulcerative Colitis, Coeliac Disease (Celiac Disease in the US), Lactose & Fructose Malabsorption and Complex Food Intolerances. Julie joins us today to share a vegan recipe and vegan IBS tips for a happy Halloween. – BYH

About Irritable Bowel Syndrome (IBS)
 Photo © TipsTimes

Irritable Bowel Syndrome (IBS) is the name given to a longstanding illness consisting of frequent abdominal discomfort and bowel symptoms that cannot be explained by any other disease. Symptoms include abdominal cramps, bloating, diarrhoea and/or constipation. Patients frequently suffer from food intolerances to a variety of different carbohydrates found in the diet. Evidence has shown that with the help of a dietitian and reduction of gut Fermentable carbohydrates, such as Oligosaccharides, Disaccharides, Monosaccharides And Polyols (FODMAPs), symptoms can resolve in up to 70-80% of people.

How to Eat Safely for Irritable Bowel Syndrome (IBS) & Avoid a Frightful FODMAP Gut This Halloween
(8 Vegan Tips)

 Photo ©slgckgc

Eating out with a food intolerance around any holiday can be challenging. Avoiding fermentable carbohydrates is more than difficult when the diet is not well known. The following tips should help you to avoid major problems. Planning in advance is usually the best idea of all.

1. If you are going to a party, call ahead and ensure the host is aware of your requirements. Send a list of suitable food so that everyone can eat the same food. For instance, garlic infused oil can be safely substituted for garlic.

2. Also, communicate with wait staff or anyone serving your food to avoid problems.

3. If you avoid gluten (gluten intolerance) check out the Coeliac UK site on eating out and refer people catering for you to the food industry professionals section of the site if contamination is a problem. You may have to check for other ingredients containing FODMAPs.

4. Choose appropriate foods according to your requirements. Remember to check food labels for problematic food. Sweets may contain high fructose corn syrup, for example.

5. Remember that food allergy labelling does not include information on food intolerances such as fructose. Be sure to check the ingredients list. Your dietitian can advise you about which ingredients you need to avoid.

6. If you don’t tolerate onion and garlic, then choose plain vegan alternatives, like Smoked Tofu, Quorn, Quinoa, rice, potatoes, plain dairy free cheeses and allowed vegetables. As for nuts, take a small handful only, not cashew or pistachio, as they may result in problems. Choose a variety of foods containing protein to get all the amino acids your body requires.

7. You can always plan to do something that doesn’t include eating. It is important to enjoy events, which can have a positive effect. Consider watching a film with friends and family, play a Halloween game or make some Halloween decorations.

8. If avoiding problematic food is too difficult, follow your diet very closely before and after the event and try to avoid eating too much of the suspected food. Remember: most FODMAP foods are dose related, except onion and garlic. Those who have problems with onion and garlic need to avoid even small amounts. Symptoms are unpleasant, but should not cause any long term problems. If symptoms occur, see http://www.theibsnetwork.org/the-self-care-plan/ for advice.

IBS Vegan Halloween Recipe

These delicious snack crackers are low FODMAP, dairy free, gluten free, wheat free and vegan. Enjoy your Halloween!

Check out these recommended links:
Celiac Sprue Association - an American celiac site
Eating Out in the US
Gluten Free Holidays & Travel Country Guides
CalmGutClinic - Julie’s professional site

Julie Thompson, RD has written for the Guardian, Sainsbury’s Magazine, NHD Magazine and GUT Reaction. She has also presented at the Allergy & Free From Show and IBS Network Well-Being Day.

Do you have questions about IBS, Celiac Disease, FODMAPs or how to live on a dairy free, gluten free, vegan diet? Please leave a comment. Happy Halloween!

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