Channiis Food Diary - Low FODMAP recipes (For people with wheat/milk intolorences)

S: 14st10lb C: 14st10lb G: 9st0lb BMI: 38.9 Loss: 0st0lb(0%)
Hi guys,
as some of you may know I start my journey with Slimming World on Monday and I am excited to say the least :D I have dabbled in soooo many diets but theres always a problem! VLCDS I was starving, Atkins I felt sick because I am not a fan of fats in their natural form, Gillian McKeiths had me trumping to high heavens and the food was well bland! Slimming World seems the ideal thing for me to try. I have been doing lots of research on it and for the last two days I have eaten a red and green day. I wouldnt know if they were spot on as I havent seen any of the books but I think theyre pretty good. I was stuffed all day and night and both days were around 1500 cals. When I used to diet before I stuck to 1500 cals then aswell but all foods that were boring. I love how on SW you can eat everyday items as long as youre clever with it. Unfortunately for me though I suffer with food sensitivities. I haven't had an official diagnosis but the doctor is convinced its Irritable Bowel Syndrome (IBS) Unlike what most people think IBS is so much more than just a problem with wheat. It is to do with fermentable shortchain carbs called FODMAPS. Basically when they reach your lower intenstines they break up rapidly and ferment making gasses which cause bloating and in my case trumping! Its a good job my boyfriend is open minded because after I went through the first few months just about dying trying to hide my trumps I had to let them go lol. If he was uptight about that kind of thing I wouldn't have him now lol. I never really considered I had a problem until I watched a show called the Food Hospital. Most days I just trump but occasionally I do get bad guts with it or indigestion burning. Anyway, I am going to post below all about FODMAP foods. What you should eat and what you should avoid. You will see from this food diary as it gets going lots of alternatives to the usual foods we eat. My mums husband said IBS and intolerances were nonsense! what he doesn't realise is the human body wasn't made to eat carbs. When we were cavemen can you imagine us baking bread and eating cakes? Of course not! we hunted animals and got energy from their fat. Thats why you can't eat raw wheat, you have to turn it into something else (flour) and then cook it. Its the same with milk, humans are the ONLY species that still drinks milk as adults. You will hardly ever see a person with a meat allergy but you see plenty with wheat and milk! If anyone wants to suggest any good brands of gluten free or recipes to me please go ahead :)


ELIMINATING FODMAPs

FRUITS TO AVOID:

Excess Fructose fruit:
Apple
Mango
Nashi fruit
Pear
Persimmon/Sharon Fruit
Rambutan
Watermelon

Excess Fructan fruit:
Persimmon/Sharon Fruit
Rambutan
Watermelon

Excess Polyol fruit:
Apple
Apricot
Avocado
Blackberries
Cherries
Longon
Lychee
Nashi Fruit
Nectarine
Peach
Pear
Plum
Prune
Watermelon

SUITABLE FRUITS:
Banana
Blueberries – buy organic
Boysenberry – buy organic
Cantaloupe
Star fruit
Cranberry – buy organic
Durian
Grapes – buy organic
Grapefruit
Honeydew melon
Kiwi
Lemon
Lime
Mandarin
Orange
Passion fruit
Paw paw
Pineapple
Raspberry – buy organic
Rhubarb
Strawberry – buy organic
Tangelo

Suitable dried fruits (some people are ok with dried fruits, others are not):
Banana chips
Cranberries (often are coated in sugar – only eat if not sweetened)
Currants
Paw paw
Pineapple (often are coated in sugar – only eat if not sweetened)
Sultanas
Raisins (may not be suitable for everyone…)

Special notes on fruit:
Limit intake of suitable fruits to one serve per meal.
e.g. One whole banana or orange.
Third to half a glass of suitable juice.
Small handful of berries or grapes.
Small amount of suitable dried fruit (e.g. 10 sultanas).


VEGETABLES TO AVOID:

Excess Fructose vegetables:
Sugar snap peas

Excess Fructan vegetables:
Artichokes (Globe & Jerusalem)
Asparagus
Beet/ Beetroot
Brussel Sprouts
Cabbage
Chicory
Dandelion leaves
Fennel
Garlic
Leek
Legumes
Okra
Onion (brown, white, & Spanish)
Peas
Radicchio lettuce
Shallot
Spring onion (white section).

Excess Polyol vegetables:
Avocado
Cauliflower
Mushrooms
Snow peas

SUITABLE VEGETABLES:
Alfalfa
Bamboo shoots
Bean shoots
Beans (green)
Bok choy
Broccoli (may not be suitable for everyone…)
Capsicum / Peppers
Carrot
Celery
Chives
Choy sum
Corn (raw corn may bother some people)
Cucumber
Endive
Eggplant (this may be troublesome for some; assess individual tolerance)
Ginger
Lettuce (may be ok or not)
Marrow
Olives
Parsnip

Parsley
Potato
Pumpkin
Silverbeet
Spring onion (green section)
Spinach
Squash (this may be troublesome for some; asses individual tolerance)
Swede
Sweet potato
Taro
Tomato (cherry tomatoes often are moldy – try to avoid)
Turnip
Yam
Zucchini (this may be troublesome for some; asses individual tolerance)

Special notes on vegetables:
Onion is one of the greatest contributors to IBS. Strict avoidance is recommended.
Avoid:
• Onion (brown, white & Spanish), Onion powder, White section of spring onion.
• Leeks, Shallots, Garlic.
There is undeclared onion hidden in many processed foods including, chicken salt, vegetable salt, vegetable powder, dehydrated vegetables, stocks, gravies, soups, marinades, & sauces.
Alternatives:
• Chives
• Green part of spring onion
• Asafoetida powder (* contains gluten).
• Fresh & dried ginger, coriander, basil, lemongrass, chili, mint, parsley, marjoram, oregano, thyme, rosemary & others.

PROBLEM WHEAT & Rye products:

Bread (white, wholemeal, multigrain, sourdough, pita, & many rye)
Pasta & noodles (regular, two minute, spelt, egg noodles, hokkien & udon)
Breakfast cereals (containing wheat, excess dried fruit &/or fruit juice).
Savoury biscuits (wheat based)
Cakes & baked goods (wheat based)
Sweet biscuits (wheat based)
Pastry & breadcrumbs (wheat flour made)
Others (semolina, couscous, bulger)

ALTERNATIVES to WHEAT Grains:

Rice
Corn (may bother some people)
Potato
Amaranth
Tapioca
Quinoa
Millet
Sorgum
Buckwheat
Arrowroot
Sago

ALTERNATIVES to WHEAT Products:
Gluten free bread, 100% spelt bread, wheat free rye.
Gluten free pasta, rice noodles, wheat free buckwheat noodles.
Porridge, wheat free muesli, rice bubbles, corn flakes, & gluten free cereals.
Corn thins, rice cakes & crackers, gluten free crackers, ryvitas, & rye cruskits.
Gluten free cakes, flourless cakes.
Gluten free biscuits.
Gluten free pastry mixes, & bread crumbs, polenta, cornflake crumbs.
Buckwheat, polenta, millet, sorghum, sago, tapioca, rice, & corn flours.



Special notes on Wheat:
• Wheat free Rye is tolerable for most (assess individually).
• Small amounts of wheat, such as breadcrumbs, may be tolerable (assess individually).
• Those with diagnosed Coeliac disease should eliminate gluten from their diet.
• Gluten free foods do not contain wheat, rye oats & barley.
o A low FODMAP diet allows oats & barley.
• Trace amounts of wheat ingredients such as soy sauce should not be a problem.
• Many wheat derived products such as wheat starch, wheat thickeners, wheat maltodextrin, wheat dextrin, wheat dextrose, wheat glucose, & wheat color caramel are fructan free glucose chains & should be safe to eat.

OTHER FODMAPs FOODS (containing, FRUCTOSE &/or Fructans) to AVOID:
• Honey
• Corn syrups
• Corn syrup solids
• Fruisana
• Chickory
• Dandelion tea
• Inulin
• Artificial sweeteners (see GOS)
• Sugar free or low carb sweets, mints, gums, & dairy desserts.
• Baked beans, lentils, & chick peas

Alternatives:
• Golden syrup
• Treacle
• Molasses
• Maple syrup
• White, brown, raw & castor sugar (sucrose) eaten in moderation.
• Tea, coffee, & herbal teas
• Nuts & seeds (moderation)
• Oat bran
• Barley bran.
• Psyllium.
• Rice bran.
• Suitable sweeteners (nutrasweet, sucralose, aspartame, stevia, saccharine, tic tacs, minties, regular gum).


Special comments:
• Limit alcohol intake.
• Avoid alcohol which is high in indigestible carbohydrate, such as beer.
• Clear spirits such as Vodka & Gin with water/soda flavored with fresh suitable fruit in moderation is preferable.
• Drink plenty of water.
• Eat in moderation.
• Chew your food well.
• Limit processed foods (hidden FODMAPs & irritants).
• Limit or avoid processed meats ((hidden FODMAPs & irritants).
• Fresh fruit, vegetables, & whole meats/fish are best.
 
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S: 14st10lb C: 14st10lb G: 9st0lb BMI: 38.9 Loss: 0st0lb(0%)
Unfortunately for me one of my main staples in cooking is onion and garlic. Onion is in everything :( I was really looking forward to buying those big tubs of fresh soups to have on cold days. But I am going to have to make my own from scratch. Chives are a good substitute as is the green part of spring onions. To give a meal the texture of onion chunks I will use celery in its place. One good thing is you can infuse oil with garlic cloves so a meal can still get a hint of it. Since SW promotes oil free cooking though if I was to make some for example mince I would leave the garlic whole and fry it with the mince and remove it after.

Out of a 100% I will try to be between 70-90% strict. Like I said before my only problem is trumping its only once in a blue I get really messed up guts. I guess by restricting things I will find out the worst culprits. Today I have eaten wheat in the form of crumpets and a mugshot. I have trumped a few times so it is safe to say wheat does bother me. But its not been terrible so if I really fancied a mugshot then ill have one lol But what I wouldnt do is on the same day have baked beans. With the onion I wont go out my way to buy foods with it in but things that I really cant get without it (mugshots are a good example) I dont think itll matter.

I will start posting foods from Monday so watch this space :)
 
S: 14st10lb C: 14st10lb G: 9st0lb BMI: 38.9 Loss: 0st0lb(0%)
Right well its my first day I have to keep editing my diary to make sure its as clear as possible as I have made a few mistakes along the way lol. To make it easy to read all days will be listed at the top in the colour they are and in capitals e.g. GREEN DAY / RED DAY / EXTRA EASY DAY and all syns are listed in bold and purple. All meals that form a kind of recipe are underlined e.g. Tuna Pasta Bake please comment if you would like any methods for my recipes :)

DAY ONE 22 / 10 / 2012

EXTRA EASY DAY


Breakfast


45g Oatmeal 2 SYNS + Healthy Extra B

150g Lactofree Semi Skimmed Milk Healthy Extra A

10ml Maple Syrup 1.5 SYN

Black Coffee

Breakfast Syns = 3.5 Syns

Lunch

Roast Chicken Mug Shot

Banana

Dinner

Super Speed Sausage and Mince Casserole

4 Quorn Sausages 4 syns

5% Fat Extra Lean Beef Mince

Baked Beans

Bovril

Carrots

Swede

Sweetcorn

Celery

Chives

Dinner Syns = 4 Syns


Dessert

Eaton Mess

Raspberries

Half a strawberry Muller Light

Half a Rhubarb Muller Light

2 Meringue Nests 5 Syns

Dessert Syns = 5 Syns




Total Syns 12.5

 
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S: 14st10lb C: 14st10lb G: 9st0lb BMI: 38.9 Loss: 0st0lb(0%)
DAY TWO 23/10/2012

EXTRA EASY DAY

Breakfast

3 x Wartbatons Wheat Free Bread - Healthy Extra B and 3 Syns (For third slice)

Heinz Reduced Salt and Sugar Beans

2 Large Eggs Poached

1 Tablespoon HP Brown Sauce 1 syn

150ml Glass of Semi Skimmed Lactose-Free Milk - Healthy Extra A

Breakfast Syns = 4 Syns


Lunch

Mediterranean Tuna Spaghetti with Cheese and Tomato Sauce

Wheat Free Spaghetti

2 x Laughing Cow Light Cheese Triangles - Healthy Extra A + 0.5 Syns ( I had 100ml of milk left which is 40 cals the cheese was 50 so adding half a syn for the extra 10 calories)

Weight Watchers Tuna in Tomato and Herb Sauce 1.5 Syns

Sweetcorn

Celery

Spinach

Lunch Syns = 2 Syns


Dinner

Slimming World Chips

Mushy Peas

Dessert

Banoffee Mash Up

3 x Wheat Free Stem Ginger Biscuits 4 Syns

Banana

Muller Light Banana Custard

Half a Toffee Muller Light

Dessert Syns = 4 Syns


Snacks

Fat Free Greek Muller Light

Half a pot of Strawberry Muller Light


Total 10 Syns
 
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S: 14st10lb C: 14st10lb G: 9st0lb BMI: 38.9 Loss: 0st0lb(0%)
DAY THREE 24/10/2012

EXTRA EASY DAY

Breakfast

35g Blueberry Wheats - Healthy Extra B

12.5g Puffed Wheat 2.5 Syns

150ml Lactofree Semi Skimmed Milk - Healthy Extra A

Handful Chopped Strawberries

Banana Chopped

Breakfast Syns = 2.5 Syns


Lunch

Tuna Salad

Tinned Tuna in Spring Water

Dollop of Fromage Frais

2 Hard Boiled Eggs

Sweetcorn

Sprinkle of Mustard Powder

Dried Chives

Salt, Pepper and Cayenne Pepper

Lemon Juice and Zest

served with

Spinach

2 Celery Stalk

Cucumber

Grated Carrot

Hartleys Sugar Free Strawberry Jelly Pot 0.5 Syn

Lunch Syns = 0.5 Syns



Dinner

Wheat Free Pasta

ASDA 39% Less Fat Reduced Green Pesto 2 tbsp's 3 Syns

Mixed Frozen Veg (Carrots, Peas, Green Beans and Sweetcorn)

Turkey Breast Griddled with a dash of Lemon Juice

Dinner Syns = 3 Syns


Dessert

Lemon Meringue Mash Up

2 Crushed up Meringue Nests 5 syns

Muller Greek Fat Free Lemon Yoghurt

Dessert Syns = 5 Syns



Snacks

Left Over Mushy Peas from last night

Teaspoon of Mint Sauce 1 syn

Half a pot of Muller Light Yoghurt Toffee

2 x Wheat Free Stem Ginger Cookies 2.5 Syns

Snack Syns = 3.5 Syns


Total 14.5 syns
 
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S: 14st10lb C: 14st10lb G: 9st0lb BMI: 38.9 Loss: 0st0lb(0%)
DAY FOUR 25 / 10 / 2012

EXTRA EASY DAY



Breakfast


Bacon Roll

Warburtons Wheat Free Brown Roll - Healthy extra B and 3 Syns (2 slices of warburtons wheat free bread is 7 syns which is a healthy b option but the roll is 10 syns so I just added 3 syns on)

1 tbsp HP Brown Sauce 1 syn

Fat Removed Smokey Bacon

12.5g Puffed Wheat 2.5 Syns

10ml Maple Syrup 1.5 Syn

250ml Lactrofree Semi Skimmed Milk (For cereal and coffee) - Healthy Extra A

Banana and Strawberries

Breakfast syns = 8 Syns



Lunch

2 x Quorn Burgers 1 Syn

Roast Chicken Mug Shot

Large Salad (Tomato, Spinach, Grated Carrot, 2 Celery Stalks)

Dijon Mustard Dressing - Dijon, Olive Oil Fry Light, White Wine Vinegar and Water. 0.5 Syns

Coconut Muller Light

Lunch Syns = 1.5 Syns



Dinner

Slimming World Chips

Gravied Mince
5% Fat Extra Lean Beef Mince

Mixed Vegetables

Chicken Bovril for stock

5 tsp Bisto Lamb Gravy 5 Syns

Lea n Perrins Worchester Sauce

Chives

Mustard Powder

Served with Mushy Peas

Dinner Syns = 6 Syns


Dessert

Chopped Banana

Frozen Banana Custard Muller Light


Syns Total = 15.5 Syns
 
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S: 14st10lb C: 14st10lb G: 9st0lb BMI: 38.9 Loss: 0st0lb(0%)
DAY FIVE 26 /10 /2012

EXTRA EASY DAY


Breakfast

35g Oatmeal - Healthy Extra B

2 x 10ml Maple Syrup 3 Syns

100ml Lactofree Semi Skimmed Milk 2.5 Syns

Chopped Banana

Chopped Strawberries

Breakfast Syns = 5.5 Syns



Lunch


Jacket Potato

30g Cheddar Cheese - Healthy Extra A

Heinz Reduced Salt and Sugar Beans

15g Butter 5 Syns

Sweetcorn



Lunch Syns = 5 Syns


Dinner

Brown Boiled Rice

Steamed Salmon

Mixed Veggies


Dessert

2 x Meringue Nests = 5 syns

Strawberries

Muller Fat Free Lemon Greek Yoghurt

Dessert Syns = 5 Syns


Snacks

Mug Shot

Manderin Muller LightLeftover Mushy Peas


Total Syns = 15.5 Syns
 
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S: 14st10lb C: 14st10lb G: 9st0lb BMI: 38.9 Loss: 0st0lb(0%)
DAY SIX 27 / 10 / 2012

EXTRA EASY DAY


Breakfast - Having a massive one today as have lots to do! (After reviewing the calories consumed through MyFitnessPal this would only be a one off meal!)

Melon and Grape Medley

35g Oatmeal - Healthy Extra B

100ml Lactofree Semi Skimmed Milk - Healthy Extra A

15ml Maple Syrup 2.5 Syns

Chopped Banana

Messy 1 syn Omlette

1 Large Egg

1 Bacon Rasher Fat Removed

Handful of Spinach

Dash of Chives

Dash of Mustard Powder

A Splash of Tinned Tomatoes

1 Griddled Quorn Sausage 1 Syn

Served With

1 Vine Tomato Chopped in Half and Griddled

Left Over Heinz Reduced Sugar and Salt Beans

Breakfast Syns = 3.5 Sys



Lunch

Leftover

Rice

Salmon

Mixed Veggies



Dinner

Chicken Wrapped in Bacon

2 Chicken Breasts (1 Large, 1 Small)

2 Rashers of Bacon Fat Removed

25g Light Garlic and Herb Philidelphia 2 Syns

served with

Mixed Stir Fry Vegetables

15g Light Garlic and Herb Philidelphia 1 Syns

Dinner Syns = 3 Syns



Dessert

Rhubarb and Custard


Muller Light Rhubarb Yoghurt

25g Birds Custard Powder 4.5 Syns

150ml Lactofree Semi Skimmed Milk - Rest of Healthy Extra A

5 Tsps 2 calorie Sweetener

Dessert Syns = 4.5 Syns


Snacks


Roast Chicken Mug Shot

Toffee Muller Light



Total Syns = 11 Syns
 
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S: 14st10lb C: 14st10lb G: 9st0lb BMI: 38.9 Loss: 0st0lb(0%)
DAY SEVEN 28 / 10 / 2012

EXTRA EASY DAY




Breakfast

Fruity Sweet Eggy Bread (Dry Fried)

3 Slices Warburtons Wheat Free Bread - Healthy Extra B + 3 Syns for third slice

2 Eggs (1 large, 1 small)

Cinnamon

Granulated Sweetener

Blueberries

also

12.5g Puffed Wheat 2.5 Syns

100ml Lactofree Semi Skimmed Milk - Healthy Extra A

Chopped Strawberries

Chopped Medium Banana

Coffee

Breakfast Syns = 5.5 Syns



Lunch

Syn Free Chips

Mixed Veggies




Dinner

Paella

White Rice

Chicken Breast

Chicken Stock

Saffron

Harissa

Dried Chillies

Peas

Prawns

Fish Sauce

Scallops

Chorizo 4 Syns

Chives

Tinned Tomatoes


Dinner Syns = 4 Syns


Dessert

Banana

Custard 4.5 Syns

Dessert Syns = 4.5 Syns


Total Syns = 14.5 Syns
 
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S: 14st10lb C: 14st10lb G: 9st0lb BMI: 38.9 Loss: 0st0lb(0%)
DAY EIGHT 29 /10 / 2012

EXTRA EASY DAY


Breakfast

Puffed Wheat 12.5g 2.5 Syns

Banana and Custard Muller LightHomemade Blueberry Pancake 5 Syns


Breakfast Syns 7.5 Syns



Lunch

2 Slices Warburtons Wheat Free Bread - Healthy Extra B

2 Poached Eggs

3 Laughing Cow Light Triangles - Healthy Extra A

Mixed Salad



Dinner

Mashed Potato

Potatoes

100ml Semi Skimmed Milk (Rest of Healthy Extra A)

15g Butter 5 Syns

25g Garlic and Herb Philidelphia Light 2 Syns

Butterflied Chicken Breast

Asparagus

Brocolli

Dinner Syns = 7 Syns


Dessert

Sugar Free Hartleys Jelly Pot 0.5 Syns


Total Syns = 15 Syns
 
S: 14st10lb C: 14st10lb G: 9st0lb BMI: 38.9 Loss: 0st0lb(0%)
DAY NINE 30 / 10 / 2012

EXTRA EASY DAY



Breakfast


12.5g Puffed Wheat 2.5 Syns

150ml LactoFree Semi Skimmed Milk - Healthy Extra A

Blueberries

Strawberries

Chopped Banana

10ml Maple Syrup 1.5 Syns


Breakfast Syns = 4 Syns
 

nattycat

Full Member
S: 20st3.0lb C: 18st13lb G: 12st0lb BMI: 40.3 Loss: 1st4lb(6.36%)
I know this thread is from ages ago, but if you see this - thanks! i thought SW & fodmap would be impossible!! i hope you got to your goals :) x
 




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