Kitchen & Garden

not missing out on a low FODMAP diet & a banana bread recipe

If you have been diagnosed with Irritable Bowel Syndrome (IBS) you are likely to have suffered years of stress trying to get to the bottom of your annoying and uncomfortable GIT symptoms. IBS is a “functional” GIT disorder meaning there is an absence of any objective marker and the identification is based on symptoms alone. Symptoms can be triggered by a number of factors including certain foods.

FODMAPS are a group of short-chain carbohydrates and include some familiar sugars (i.e. lactose, fructose) and some not-so familiar sugars (i.e. polyols, fructans and galacto-oligosaccharides). This group of carbs are small in size and are poorly absorbed in the gut, leading to rapid fermentation and the production of a number of IBS-related symptoms. A low FODMAP diet is progressively becoming first-line intervention for people with IBS, and should be implemented under the supervision of an experienced healthcare professional.

Following a low FODMAP diet can lead to a restriction of a number of foods, often many that are high fibre. Make sure you balance symptom control without sabotaging good nutrition. Fibre is particularly important for digestion and chia seeds are a really easy way to increase your intake (and they are low FODMAP)!

2 tablespoons of chia seeds contain over 10g of fibre, which is impressive when 2 tablespoons of these little guys is over 1/3 of our recommended daily intake for fibre.

this is my jar of chia (it's also mixed with pepitas, sunflower seeds)
this is my jar of chia (it’s also mixed with pepitas, sunflower seeds) and conveniently ready to add to any dish

Chia seeds can be used in a variety of recipes- both savoury and sweet. They are great as a binding agent as they become gel-like when liquid is added (therefore make a great pudding!). The seeds absorbs large amounts of water and expands in the stomach, making them a fantastic source of fibre.

Adding Chia seeds to a low FODMAP recipe is a great fibre boost, try the banana bread recipe below.


Banana & Chia Bread

Ingredients

  • 2  bananas
  • 5 free range eggs
  • 1 tablespoon maple syrup
  • 1 teaspoon vanilla bean paste
  • 1/4 cup melted coconut oil
  • 1 tablespoon peanut butter
  • 2 teaspoons baking powder
  • 1/2 cup brown rice flour
  • 1/3 cup chia seed
  • A couple of walnuts

Method

1. Preheat your oven to 150 C (fan forced) and lightly grease a loaf pan with coconut oil

2. With a food processor, combine the bananas, maple syrup, coconut oil, peanut butter, vanilla bean paste, eggs and baking powder

3. Mix through the flour and chia seeds. Leave the mixture to rest for 12 minutes while the chia seeds absorb the moisture

4. Place the mixture in the loaf pan and decorate top with  walnuts and sliced banana

5. Bake for 55 – 65 minutes (a skewer inserted into the centre should come out dry). Depending on your oven, you may need to cover the top with foil and continue cooking (if over-browning and not cooking inside)

6. Remove from the oven and allow to cool for 20 minutes until turning out the loaf

7. Allow to cool on wire rack

Enjoy 🙂

fresh from the oven
fresh from the oven

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