Accurate Information on the Low Fodmap Diet and Basil & Cheese Risotto

Transcript of the Video

by Suzanne Perazzini

This is another reader question and I thought a good one to share with you all.

So first I want to emphasize how important it is to go only to websites that have accurate information. You will already know that there is a lot of conflicting information on the web and this is first of all because anyone can put anything they like on the internet and it doesn’t mean it has even a flicker of truth to it. Secondly the research on low Fodmap foods is ongoing and so it is necessary for information to be constantly updated and it simply isn’t so much of what you will find is outdated. And then there are many bloggers who blog about their own particular version of the diet. Because we are all different and most of us won’t have a problem malabsorbing all the Fodmaps, there are many personalized versions of this diet out there. That particular version may not suit you so beware. Go only to reputable sources.

These are the sites with reliable information.

• Monash University – https://www.med.monash.edu/cecs/gastro/fodmap/

This is the centre of all Fodmap research so have a good look around here. On the home page, you will find information about their phone app for amounts of Fodmaps.

You will find the latest research updates here: https://www.med.monash.edu/cecs/gastro/fodmap/diet-updates/

This is their blog: https://www.med.monash.edu/cecs/gastro/fodmap/diet-updates/ This has not been going very long but it already has some very interesting information for you there.

The Monash University has a great little booklet that they sell for $10.00 here: https://ecommerce.med.monash.edu.au/product.asp?pID=317&cID=11&c=93432 In this booklet you will find a list of foods and their Fodmap content. It is very useful because it not only tells you what foods are low Fodmap but exactly what Fodmaps are in each food. There are also a few recipes but not many.

Here are links to a couple of studies carried out at the University which prove the efficacy of the low Fodmap diet: https://www.ncbi.nlm.nih.gov/pubmed/18456565 and https://www.ncbi.nlm.nih.gov/pubmed/17000196

If you want to read some other research papers on Fodmaps, you will find them here: https://www.ncbi.nlm.nih.gov/pubmed/?term=fodmap

If you are into deep reading and research, this article will give you an insight into the benefits of the low Fodmap diet: https://www.med.monash.edu.au/general-practice/docs/food-choice-ajg-2012.pdf

• This is Dr Sue Shepherd’s (the founder of the low Fodmap diet) own website: https://shepherdworks.com.au/ You will see that she has a shop there which sells books and very oddly sweets but they are suitable for a low Fodmap diet apparently.

This is a cookbook by Dr Sue Shepherd and her colleague, Dr Peter Gibson: https://amzn.to/1BuqI86

She also has published:

The Complete Low Fodmap Diet: https://amzn.to/1BuqPkj

The Low-Fodmap Diet Cookbook: https://amzn.to/1yueY4q

• This is a great website in the UK which deals exclusively with IBS and the low Fodmap diet. It has no blog but contains useful and accurate information. https://www.ibsdiets.org/
• Patsy Catsos – medical nutrition therapist https://www.ibsfree.net/

Blogs a couple of times a month only but her posts are always worth reading. She has great information on IBS and Fodmaps.

Her books:

IBS – Free at Last – https://amzn.to/12jP7hM

Flavor without Fodmaps https://amzn.to/1BumoWx

• Kate Scarlata – registered dietician https://www.katescarlata.com/

Has some information on Fodmaps and has a great blog with recipes and information, which she updates regularly.

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Basil & Cheese Risotto

This is a risotto I used to make when I lived in Italy. The key to making a good creamy risotto is to add the liquid slowly, making sure it is all absorbed in between additions. This brings out the natural starches in the rice to create the creaminess. The simple combination of cheese and basil creates a risotto which is full of flavour. I served it with thin pork medallions and a salad.

Basil and Cheese Risotto - Low Fodmap & Gluten-Free

 

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Author: Suzanne Perazzini

Serves: 4-6

Ingredients

• 2 spring onions (green part only)
• 2 cups Arborio rice
• 5.5 cups of stock (onion and garlic-free)
• 50gms/1.8 oz mature cheese, grated
• 25gms/1oz Parmesan, grated
• 1 cup chopped basil
• 1 tbsp butter
• Salt & pepper

Method

1. Chop up the spring onions and cook in some heated oil in a large saucepan.
2. Add the rice and mix in the oil for 1 minute.
3. Add the stock slowly one cup at a time, making sure that almost all the moisture has been absorbed before adding the next.
4. When all the stock has been absorbed, add the cheeses, butter and basil.
5. Season and serve.

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