Easter - the low FODMAP way
I'm sitting here thinking about Easter. Many things come to mind: rabbits, chocolate, hot cross buns and lots of celebrations. But how do you approach this period when so many Easter treats are "off limits"? This blog post offers a few tips to help you get through Easter, without feeling miserable about missing out.
If you like baking, and your usual Easter involves baked goodies, start planning now. Thanks to the Healthy Baker Flour you can actually make your own low-FODMAP baked goods.
I absolutely adore this flour. It's totally revolutionised baking for people with IBS. I've decided to use the Healthy Baker hot cross bun recipe, but have made a few modifications to make it low FODMAP.
The Health Baker's recipe is here: http://www.healthybaker.com.au/recipe/hot-cross-buns/
I swapped the regular plain flour for the Healthy Baker Low FODMAP Flour and changed regular milk to lactose free milk. You can use regular choc chips in the recipe. I also made a glaze for the HCBs using 1/3 cup of water and 2 tbs caster sugar. I heated the water and sugar in a small saucepan on low until dissolved and then increased the heat to high and boiled for 3-4 minutes and brushed over my piping hot HCBs straight from the oven. Keep your portion to 1 hot cross bun per sitting (I know it's hard). I'd recommend freezing them once cooled unless you're having a party and they will all get eaten that same day.
This is a pic of mine here (see left).
Hot cross buns - check!
The next thing that springs to mind is chocolate. I love chocolate soooo much!
On the elimination phase of the low-FODMAP diet we should limit our chocolate to a 15g portion. It is quite small. However, Cadbury's small solid eggs weight 6.8g, so you can actually enjoy 2 of these eggs in a 3-4 hour sitting without going over the limit. Hooray!
If limiting your intake of chocolate is totes not going to happen, perhaps taking Lacteeze tablets may be an option.
Lacteeze tablets available from any chemist or pharmacy. Lacteeze provides your body with the lactase enzyme - which it lacks when you have a lactose intolerance. This enzyme will break down any lactose you eat into glucose and galactose. Once it is broken down into these monosaccharides (single-sugar molecules), your body can digest them. Lacteeze will stay in an adult's system for 1 hour, and for 45 minutes in children. If you plan to eat dairy past this point, take another dose.
Lacteeze tablets and caplets come in 3 strengths:
Another thing to consider that's often overlooked is, drumroll... stress. Don't be on edge about Easter eating. Stress and worry can actually bring on GI symptoms like diarrhoea, which can then cause more stress, which in turn can worsen symptoms. Take a deep breath and relax.
If you're lucky enough to have a full four-day Easter holiday, use the opportunity to unwind.
It's also a chance to enjoy some time outdoors. Do a little walking, or other gentle exercise, and spend time in nature. Easter egg hunts with your friends or family can be a great way to get out and, if the egg-hider has done a brilliant job, a source of adventure too!
If you're going to an Easter weekend barbecue or celebration, think about taking a plate of food. Apart from a sharing gesture, it also ensures there's something gut-friendly for you to eat. There are thousands of low-FODMAP recipes online. These sites are great places to start:
I hope you find my tips helpful. If you have any suggestions or further questions, please pop them below. Happy Easter!
P.S. This is not a sponsored post. All products mentioned are bought from local retailers, and recommendations based on use and experience.