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Here's a recipe for IBS Awareness Month

Here's a recipe for IBS Awareness Month

March 19, 2021
Here's a recipe for IBS Awareness Month

April is IBS Awareness Month

Irritable Bowel Syndrome is a common GI Disorder which occurs in 1 in 5 people. It is defined by the ROME Criteria as a change in bowel habits, either recurrent diarrhea or constipation for more than 3 months, accompanied by abdominal pain. The reason that some people will develop IBS is unclear. However, theories include genetics or a change in microbiota within the gut, sometimes related to the overuse of antibiotics. Importantly, stress and food are not causes of IBS, but can be factors in triggering symptoms.

IBS symptoms can range from mild to severe and accounts for 20-40% of gastroenterology appointments, according the IFFGD. The treatments for IBS therefore vary greatly. Mild symptoms are often treated with diet changes. A very popular diet, called the Low FODMAP Diet, was developed at Monash University, in Melbourne Australia.

FODMAP stands for Fermentable Oligo- Di – Monosaccharides and Polyols. This diet focuses on controlling the amount of bacteria in the GI tract by eliminating a series of simple carbohydrates found in many foods. These simple sugars promote the fermentation of bacteria, leading to increased gas, bloating, and diarrhea. The diet begins by eliminating all foods with these elements, followed by adding foods back into the diet to identify offending foods. Importantly, this diet is temporary and should only be undertaken with the help of a dietitian to avoid nutrient deficiencies.

You can learn more at the International Foundation for Gastrointestinal Disorders and Monash University's Low FODMAP Diet page.

Recipe

Low FODMAP Banana Bread
(Created By Em Schwartz, MS, RDN)

Ingredients:

  • Coconut oil – 1/3 cup melted
  • Pure maple syrup – ½ cup (no fructose)
  • Eggs – 2 eggs
  • Ripe bananas – 3 medium, mashed
  • Unsweetened almond milk – ¼ cup
  • Vanilla extract – 1 teaspoon
  • Gluten-free baking flour (made from rice, not beans) – 1 cup
  • Baking soda – 1 teaspoon
  • Salt – ½ teaspoon
  • Ground cinnamon – ½ teaspoon
  • Chopped walnuts – ½ cup

Instructions:

  1. Grease bread loaf pan with nonstick cooking spray, and preheat oven to 325F.
  2. In a medium bowl, whisk together coconut oil, maple syrup, and eggs.
  3. Then mix in mashed bananas, almond milk and vanilla.
  4. In a second bowl, mix together the gluten-free flour, baking soda, salt, and cinnamon. Then mix in wet ingredients.
  5. Finally, fold in the walnuts.
  6. Pour batter into greased loaf pan and bake for 55-60 minutes.
  7. Remove and let cool before serving.
Published:
March 19, 2021
Location:
HCA Florida Healthcare

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