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Guacamole is one of my favourite things in the world. creamy yet chunky, soft and full of plant-powered nutrition and flavour, it’s a win-win-win in my book. Luckily for me (and I really don’t mean to gloat), I flew through the sorbitol challenge with flying colours instead of flying to the loo and I can consume reasonable amounts of avocado without issue, which is good, because 1/4 of an avo contains about 8% of your daily folate requirements, as well as good amounts of vitamins B2, B5, B6, C, E and phosphorous and magnesium. See below for avocado’s FODMAP information.
Now, I realise that the claim to the ultimate guacamole is pretty extreme but this, to me, is the best way to make it. This is not the awful stuff you peel the lid off from the supermarket, this is fresh avo mixed with other flavours like tomato and lime to play on your taste buds. The bonus of adding in the tomato is that, besides tasting great, it also allows you to spread (pun intended) the avocados further, which is important when you live in Seattle and the decent avocados cost an arm and a leg. It works well with breads, chicken, corn chips or veggie sticks; and don’t you dare think of skimping on the corn chips. Go hard or go home.
So, the next time you have an impromptu gathering and/or need an entree (“appetiser,” in US lingo) in an instant, give this guac a whirl. The only downside is you won’t have leftovers. Unless you make yourself a secret batch for later. Do it.
- Avocados are considered low FODMAP in 1/8 fruit servings, any more and sorbitol might be an issue. If you are okay with consuming more sorbitol but are sensitive to fructose, keep in mind that sorbitol can inhibit the co-transport method by which fructose malabsorbers absorb most of their fructose. Don’t go nuts, figure out the balance that works for you.
- Tomatoes are FODMAP friendly in 1/2 cup servings, the amount called for in this recipe once split into the eight servings would be safe.
- Garlic infused olive oil is free of fructans, as FOS are water soluble, thus do not seep into the fatty oil. I really like Nicer Food’s garlic infused olive oils, available here.
- Limes are a low FODMAP fruit.
- Corn chips are low FODMAP and gluten free, as long as they’re not seasoned with anything high FODMAP.
The Ultimate Guacamole
Serves 16 FODMAPers – of course, you can eat more if you tolerate it.
- 2 large, ripe avocados
- 1 cup (200 g) diced vine ripened or cherry tomatoes
- 1 tbsp. garlic infused olive oil
- Juice of 1 medium lime
- Salt to taste
- Optional: 1-2 tbsp. minced chives or coriander leaves (cilantro)
Mash (don’t whip, then it’s like baby food) the avo’s until 75% smooth, then add in the diced tomatoes, lime juice, garlic oil and salt. Mix through and tinker with more oil – if required for texture – and salt if needed. Cover it, with the stone in the bowl, until you want to serve it. For best results, don’t make it more than a couple of hours ahead of time.
It’s that simple. You’re done. Go and have a (low FODMAP) beer while you wait for your friends to arrive. To serve, I like to surround the small bowl of guac with my favourite corn chips.
Hi guys, I’m really excited to announce that I was asked to write an article about fructose malabsorption for Suggestic, a website that deals with nutrition, food intolerances and restaurant suggestions. Well, apparently I was a little enthusiastic – I didn’t want to miss anything – so I needed to split the article in two. I have already shared part one, so here goes part two:
“Last week I talked about fructose malabsorption, its link to irritable bowel syndrome (IBS) and the similarities it shares with non-coeliac gluten sensitivity (NCGS). This week, I will expand on the “fructose friendly” dietary management strategy for fructose malabsorption – the complete low FODMAP diet – that is gaining traction as the frontline dietary method for combating IBS symptoms.
IBS is generally understood as a long-term or recurrent disorder involving the function of your gastrointestinal system, usually due to imbalances of intestinal motility, function and sensation, leading to symptoms of digestive distress. It is a common occurrence in Western countries, with up to 30% of the population being affected at some point in their lives, women generally more-so than men.
What are FODMAPs?
“FODMAPs” is an acronym that stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols and describes a group of readily fermentable carbohydrates that are not well absorbed in the small intestines of some people; if these carbohydrates are not broken down and/or transported through the intestinal wall and into your blood stream, they continue down into your colon, where the resident gut bacteria digest them, leading to a build-up of certain gases and short chain fatty acids, which can alter the water content of your large intestine. These products of fermentation are the causes for the wind, bloating, abdominal cramps/pain and altered bowel movements that you associate with your fructose malabsorption, lactose intolerance or IBS.
The list of FODMAPs includes:
- Monosaccharides (single sugar units) – fructose (when consumed in excess of glucose) and galactose.
- Disaccharides (double sugar units) – lactose.
- Oligosaccharides (multiple sugar units) – fructans (FOS, inulin), galactans (galactooligosaccharides or GOS)
- Polyols (sugar alcohols) – sorbitol, mannitol and other sweeteners ending in “-tol.” Some polyols, such as sorbitol and erythritol, have the added effect of decreasing the rate of fructose absorption in the small intestine even further when consumed in large enough amounts.
There are hydrogen/methane breath tests that can check whether you malabsorb fructose, lactose and/or sorbitol but the other FODMAPs must be properly eliminated and then tested with a reintroduction trial (outlined below) to know whether they are causing your symptoms…”
Once again, let me know what you guys think! I sincerely hope I didn’t miss anything out – I’m planning on writing more about the links between carbohydrate malabsorption and nutrient deficiencies soon, when I have some time over the holidays.
Thank you for taking the time to read it! Have a great weekend guys – and stay tuned for the easy to make chocolate peanut butter cookie ball recipe that’s very coming soon.
Hi guys, I’m really excited to announce that I was asked to write an article about fructose malabsorption for Suggestic, a website that deals with nutrition, food intolerances and restaurant suggestions. Well, apparently I was a little enthusiastic – I didn’t want to miss anything – so I needed to split the article in two. Here goes part one:
“So you’ve gone gluten free. You had coeliac disease ruled out first – as you should – but you still felt that wheat was a big trigger for your irritable bowel syndrome (IBS). You feel better off wheat – less bloated, more energy – but you’re not quite 100 %. What could it be?
I’m sure that many of you have by now heard of the study behind the media storm that apparently refutes the existence of non-coeliac gluten sensitivity (NCGS). Gluten is a protein that is common to the grains wheat, barley and rye. Contrary to what many of those journalists would have you believe, the researchers did not say that people who identify with NCGS are imagining it; rather, that it might actually be a different component of wheat, other than gluten, or in combination with it, that is causing them to experience IBS-like symptoms, including digestive distress, bloating and others, such as fatigue.
What then could be the culprit behind your wheat-triggered IBS? The answer: it might be fructans (also known as fructooligosaccharides or FOS). Fructans coincidentally happen to be found in large enough amounts to cause symptoms in the gluten containing grains, which includes all varieties of wheat, barley and rye; and they, along with fructose, made my first year of university… let us just say, “interesting.”
Growing up, I always had a fussy gut. When I was going through the last two years of secondary school, it got a little worse but not bad enough for me to really take notice, other than joke about it with friends. It was not until I was in my first year of university that it really got going, dictating not only the parties I could go to but things as seemingly insignificant as which seat I would take in the lecture theatres and what I could wear (think room for bloating). Luckily, my mum had an eye on me and about half way through the year (after end of semester exams really took their toll on my IBS) she read an article about coeliac disease. Digestive distress, nausea, fatigue, brain fog… I ticked most of the boxes, however, I did not have active coeliac disease. My gastroenterologist (since retired) had a game plan though and the next thing I knew I was being sent off to have hydrogen/methane breath tests to check for both lactose and fructose malabsorption*.
I had heard of lactose intolerance before, but fructose malabsorption? Well, fructose malabsorption was my answer and explained why the gluten free diet that my GP had advised me to trial earlier had helped significantly – but not completely…”
Let me know what you guys think and please share – as awareness of fructose malabsorption spreads, it is more likely that people will be correctly diagnosed and the variety of food choices for us will increase, both at restaurants and in supermarkets.
Read part two here.
Have a great night!
I thank my lucky stars quite often that polyols don’t seem to affect me. Avocados, blackberries, peaches… I can still eat them all in reasonable amounts without making myself sick. I think I’ve had to give up enough, without resorting to cutting out those, as well. Of course, I realise that others have had to cut out much more than I – one of the reasons that I am so thankful. No matter how bad you or I may have it, someone else is always worse off.
This peach crumble came about because it’s summer, peaches are in season, I needed a dessert that I could make ahead of time and forget about, and peaches are delicious! A little prep work the day before you need this dessert and you can keep it in the fridge until 45 minutes before you need to bake it (your baking dish, if glass or ceramic, will need time to get back to room temperature before baking or you’ll most likely have a shattered crumble on your hands).
Also, I apologise for the grainy photos, I was using my phone camera.
- All peaches contain sorbitol in large enough amounts to be considered high FODMAP (according to Monash University) but Clingstone and Yellow peaches are low in FOS, GOS and fructose in servings of one peach. White peaches, on the other hand, contain enough FOS to get a high rating for that FODMAP, as well as sorbitol, in servings of one peach. So, if you only have issues fructans, Clingstone and Yellow peaches are safe; if you have issues with sorbitol, peaches are not advised. I would stick to one slice of this crumble, so as not to over-do the fruit portion of your FODMAP bucket.
- Almonds are considered low FODMAP in servings of 10 nuts and high in GOS in servings of 20 nuts. The crumble topping in a single serve of pie doesn’t contain that many almonds, so should be safe – unless of course you have separate issues to almonds.
- Desiccated coconut is considered low FODMAP in servings of 1/4 cup and a moderate rating (overall) in servings of 1/2 cup; any more than that and sorbitol becomes an issue.
- Pure maple syrup is low FODMAP, watch out for any added ingredients that may cause digestive issues, such as polyols.
- This crumble is low in excess fructose, fructans/FOS, GOS, mannitol and lactose. It is not low in sorbitol.
- 6 large ripe peaches (yellow or cling)
- 1/4 cup castor sugar or 1/3 cup dextrose
- 1 tbsp. potato or corn starch
- 2 tsp. cinnamon
- 1/2 tsp. salt
- 1/4 tsp. ground cloves
- 1 1/4 cups almond meal
- 1 1/4 cups unsweetened desiccated coconut
- 1/3 cup white rice flour (or gluten free alternative)
- 1/3 cup virgin coconut oil
- 1/3 cup pure maple syrup
- 2 tsp. ground cinnamon
- 1 tsp. ground ginger
To peel the peaches, score four evenly spaced lines from top to bottom and place them in boiling water for 60 seconds, then strain them and dunk them into an ice bath for a further 60 seconds; the skins should peel right off. If all else fails, use a peeler.
Dice the peaches into bite-sized chunks (approx. 1.5-2 cm) and mix through the rest of the fruit filling ingredients, until well combined; dump the lot into a pie dish.
To make the crumble topping, mix all the ingredients together, either by hand or in your food processor, until they begin to clump together. Easy! Cover the fruit evenly with the crumble mix and you’re ready to bake or store the pie before baking.
When you are ready to bake it, pre-heat your oven to 180 C/350 F and bake the crumble for 55-60 minutes, when the peaches should have cooked until soft and the topping browned nicely. If you notice that the crumble is browning too quickly, cover it loosely with a sheet of foil to prevent further browning.
If I am serving this as a hot dessert at a dinner party, I put it in the oven as dinner is served, so we have an hour to eat dinner and digest/chat before the crumble is ready to eat. Serve with vanilla ice cream (vegan or lactose free if required), vanilla bean custard, coconut yoghurt (vegan) or plain Greek yoghurt. Enjoy!
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Feel free to head over there, sign up (for free, with Facebook or email) and follow me – and any other blogs you like. This way, you’ll never miss a post. Unlike if you just follow the Facebook page, as Facebook is now on a vendetta to make you pay for it to publicise your posts with your followers. Which would be fine if this was a business… but it’s not. So, if you only follow Not From A Packet Mix on Facebook and have been wondering why you’re not getting my weekly posts in your news feed, I would recommend either following by email or Bloglovin’, as well.
Please view this article, “The Difference Between Fructose Malabsorption and Hereditary Fructose Intolerance,” at it’s new location on The Friendly Gourmand.
Don’t forget to sign up at the bottom of The Friendly Gourmand to receive an email whenever a new recipe or research article is posted!