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You are here: Home / Archives for low fodmap

Low FODMAP Double Berry Pecan Crisp

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

berry cobbler

Staying away from fall favorites such as apples and pears is a must if you are following a Low FODMAP diet.

If you still have frozen bags of summer’s harvest in your freezer then this recipe is for you. You can use whatever mixture of cherries, blueberries, blackberries, and raspberries you have on hand.

Photo by Selva Wohlgemuth

Low FODMAP Double Berry Pecan Crisp

(gluten-free and vegan)
Serves 4-6

Nutritionist Tips: If using frozen berries, allow them to thaw a little bit on the counter before using. Sugar can be replaced with coconut sugar if desired. White rice flour and arrowroot powder can be purchased in small amounts in the bulk section, so you do not need to buy a huge bag just for a single tablespoon. I personally prefer to use butter or ghee but, if you are vegan, coconut oil is just as delicious.

INGREDIENTS
  • 4 cups fresh or frozen berries
  • 2 tablespoons sugar
  • 1 tablespoon arrowroot powder
  • ½ teaspoon cinnamon
  • ¼ teaspoon cardamom
  • generous pinch sea salt
STREUSEL INGREDIENTS
  • ½ cup gluten-free rolled oats
  • ¼ cup chopped pecans
  • 2 tablespoons dry shredded coconut (unsweetened)
  • 1 tablespoon white rice flour
  • 1 tablespoon sugar
  • ¼ teaspoon ground cardamom
  • ¼ teaspoon ground cinnamon
  • generous pinch sea salt
  • 1½ tablespoons coconut oil/butter or ghee, melted
METHOD
  1. Preheat your oven to 350 degrees F. In a medium bowl add the filling ingredients and stir to combine. Scoop the mixture into a small glass or ceramic baking dish, cover with a glass lid or cover with foil, and bake for 25 minutes. Remove from oven, stir, and top with streusel (see below).
  2. To make the streusel combine the rolled oats, pecans, shredded coconut, rice flour, sugar, cinnamon, cardamom, and salt. Stir to combine. Add in the melted coconut oil and mix until the coconut oil is dispersed throughout.
  3. Evenly spread the streusel mixture over the top. Place into oven and bake uncovered for 20-25 minutes or until the crisp is golden. Remove from the oven and serve alone or with a dollop of coconut whipped cream.

More Healthy Desserts

Harvest Apple Crisp
(gluten-free and vegan)
This recipe is lower in calories and sugar than a traditional apple crisp or pie.

avocado mousse

Decadent Chocolate Avocado Mousse
(gluten-free and vegan)
Recipe for a delicious dessert that is full of healthy fats and fiber.

Ask the Nutritionist

Have questions? Send them to [email protected]. Selva Wohlgemuth is a registered dietitian nutritionist. Learn more about her approach to general health and well-being at her Happy Belly Nutrition website, and see her recipes and other kitchen tips at Poppies and Papayas.

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RECIPES berry| crisp| dessert| gluten free| low fodmap| recipe| vegan

Ask the Nutritionist: Low FODMAP

by Selva Wohlgemuth, Co-op News contributor

November, 2016
Selva Wohlgemuth, meal planning instructor

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Dear nutritionist: I have been diagnosed with IBS and struggle with severe GI symptoms after almost anything I eat. It greatly impacts my quality of life and my relationship with food. Is there a diet you would recommend I try to help alleviate some of the distressful symptoms I am experiencing?

Dear Member: Digestive distress (including gas, bloating, constipation, frequent stools, etc.) is a common struggle for many individuals. IBS (Irritable Bowel Syndrome) in particular is the most common gastrointestinal condition seen by general practitioners. Typical suggestions for bowel regularity include: eat plenty of fiber-rich foods, drink adequate water, take a probiotic, and exercise daily. While on the other hand recommendations to reduce frequency include limiting caffeine, high fat foods, and insoluble fiber. Although these are great recommendations for the public, individuals with IBS may not find any relief, and may even experience further exacerbation of symptoms from some of the above suggestions.

Welcome, the Low FODMAP diet! The Low FODMAP is a clinically studied diet, originally developed by a team of researchers and doctors at Monash University in Australia. It was designed to help manage GI symptoms in functional gut disorders like IBS by limiting specific short-chain carbohydrates called FODMAPs. The FODMAP acronym stands for the following:

F—Fermentable

O—Oligosaccharides (prebiotics such as beans/legumes, garlic, onions, leeks, asparagus, inulin, wheat, barley, rye, etc.)

D—Disaccharides (lactose and therefore dairy products rich in lactose such as milk and yogurt)

M—Monosaccharides (fructose found in apples, pears, watermelon, cherries, high fructose corn syrup, honey, etc.)

And

P—Polyols (sugar alcohols such as sorbitol, mannitol, and xylitol as well as avocados, nectarines, peaches, plums, prunes, etc.)

Note: Check out the Monash University website for a comprehensive list of high FODMAP foods.

Why does this diet work?

FODMAPs are poorly absorbed in the small intestine and rapidly fermented by gut bacteria in the colon as fuel, leading to natural gas production. This is a normal process that even provides us with health benefits. However, if too many FODMAPs are not absorbed, gas production increases to a much greater extent in the colon causing severe distention, pain, and discomfort. Furthermore, if the bacteria have migrated up to the small intestine, this fermentation process can lead to even more uncomfortable and painful bloating because the small intestine is not designed to stretch like the colon. Finally, these malabsorbed carbohydrates can also draw water into the small intestine via osmosis causing urgent loose stools.

How do you know if the Low FODMAP diet is for you?

Try it out! Up to 86 percent of individuals with IBS find improvement in their gastrointestinal symptoms. Most will notice positive results within 3 to 7 days on a strict low FODMAP diet. However, this diet is not one for the long term as it can decrease bacterial diversity and be quite restrictive leading to possible nutrient deficiencies. Rather it should be seen as an elimination trial followed strictly for 4 to 6 weeks with an additional 3 to 4 week food challenge. Each individual has a unique FODMAP tolerance and unique total FODMAP load tolerance (the total amount consumed per day before symptoms arise). Therefore, it is recommended to work with a nutritionist or dietitian that specializes in the Low FODMAP diet to help you find your unique modified FODMAP diet. The end goal is to liberalize the diet as much as possible without an increase in symptoms.

Learn more about the efficacy of the Low FODMAP diet.

A Recipe Suggestion

carrots orange purple yellow organic carrots

Try Selva's simple and delicious recipe for Honey Glazed Roasted Carrots that is compatible with a LOW FODMAP diet.

Ask the Nutritionist

Have questions? Send them to [email protected]. Selva Wohlgemuth is a registered dietitian nutritionist. Learn more about her approach to general health and well-being at her Happy Belly Nutrition website, and see her recipes and other kitchen tips at Poppies and Papayas.

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WELLNESS carrots| fodmap| healthy| low fodmap| nutrition

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