Should I ditch gluten and dairy?
For individuals with coeliac disease, removing gluten from their diet is crucial. For those with gluten sensitivity, eliminating gluten can lead to a decrease in gastrointestinal discomfort and better digestion and nutrient absorption. For gluten intolerant people without coeliac disease, gluten might not actually be the culprit. Recent research suggests that foods containing gluten may also be high in FODMAPs, which can be poorly absorbed and fermented in the large intestine, causing digestive symptoms such as bloating, gas, abdominal pain, and diarrhea. A supervised low-FODMAP diet recommended by a dietitian may help alleviate these symptoms.
For individuals with a dairy allergy, eliminating dairy products is essential. However, for those who have a lactose intolerance, avoiding dairy altogether is not necessary. Thanks to advances in food technology, food manufacturers can now remove lactose from dairy products while still retaining crucial nutrients such as protein, calcium, and B12, which are essential for our overall health and support our bones and muscles. There are now more lactose-free products available than ever, including milk, cheese and yoghurts to make it easy to make the switch.
What’s all the fuss about fibre?
A Fibre has the biggest influence on your gut microbiome, increasing the activity, number and overall health of bacteria. To stay regular, the recommended daily amount of fibre is 25g for women and 30g for men.
Insoluble fibre
This adds bulk and helps push your bowel motion through the bowel. It is slowly and only partially fermented.
Found in:
• Wholegrain flour and bread
• Wholegrain cereals and grains
• Wheat bran and rice bran
• Nuts
• Vegetable and fruit skin
This absorbs water and cholesterol, slows digestion and softens your bowel motion. It is highly fermentable.
Found in:
• Oats
• Psyllium husk
• Seeds
• Lentils and other legumes
• Barley
• Vegetable and fruit flesh
Resistant starch
This feeds the good bacteria that live in your bowel. It is completely fermented.
Found in:
• Firm, slightly unripe bananas
• Beans and peas (red kidney, lima, adzuki, black eyed, chickpeas, lentils, green peas)
• Rolled oats (uncooked)
• Barley
• Cooked and cooled pasta
• Cooked and cooled white and brown rice
• Cooked and cooled potatoes (in salads)
A mix of insoluble, soluble and resistant starch fibres are needed to support a healthy gut microbiome.
Increase your fibre intake gradually to allow time for your digestive system to adapt and therefore avoid bloating, wind or constipation. Add one new high-fibre food to your diet every two or three days and don’t forget to increase your water intake as this will help with digestion.
10 ways to up your intake of resistant starches
- Choose an oat-based cereal for breakfast or make your own muesli
- Add oats to home-baked goodies
- Swap out wheat flour for chickpea or lentil flour
- When served hot, swap out regular potato for sweet potato or serve regular potato cold
- Stock up on frozen green peas to add to meals easily
- Incorporate more vegies into your breakfast, lunch and dinner
- Eat more cashews, because these have more resistant starch than other nuts
- Thicken soups and stews with barley or red lentils (or both!)
- Make salads using barley as a base
- Include legumes in meals at least four times a week.
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