16/06/2022
A great post by Monash for those struggling to apply a Medi style of eating with IBS. I love the Mediterranean diet but over the years has it become less traditional?
Traditional Mediterranean focus on whole foods in their natural form. Whilst it can be different from place to place around the Mediterranean Sea, there is consistency in a focus on a high consumption of plant foods, that are minimally processed and locally grown, like vegetables, fruits, nuts and seeds, olive oil, legumes (beans, peas, and lentils), and traditional whole grains. Fish, seafood, poultry and eggs are also eaten in moderate amounts, for their anti-inflammatory benefits. Whilst dairy products, red meat, processed meats, and sweets are kept low.
It also focuses on a healthy lifestyle, which includes:
-> regular physical activity and getting outdoors in nature
-> getting enough rest
-> planning time to prepare and cook whole foods
-> sharing meals with family and friends when possible
-> practicing mindful eating without distractions
-> including herbs and spices daily to flavour meals and strengthen immunity
See below 10 commandments to follow:
1. Use extra virgin olive oil as the main added fat (aim for around 60 mls /day); also consider avocado and macadamia oil that are high in monounsaturated fat
2. Eat vegetables with every meal (aim for 2 cups) of a variety of colours e.g. 100g leafy greens, 100g tomatoes, and 200g other vegetables /day
3. Include at least two legume meals (250g serve) per week
4. Eat at least two servings of fish (150-200g serves) per week and include oily fish: for example wild caught Atlantic and Australian salmon, blue-eye trevalla, blue mackerel, gemfish, canned sardines, and canned salmon. Canned tuna is not as high in the important fish oil omega-3, but still a good choice to include in your fish serves
5. Eat smaller portions of meat (beef, lamb, and pork) e.g. 100-150g serving per meal
6. Eat fresh fruit every day and nuts as snacks or dessert
7. Eat organic kefir or yoghurt most days (about 200g) and cheese in moderation (about 30 to 40 grams)
8. Include whole grains like traditional oats, brown rice, quinoa, buckwheat and dark seeded breads/sourdough of around 4-6 servings per day (1 serving = 30g cereal, 1 slice of bread, 1 small wrap, 1/2 cup cooked rice or pasta)
9. Consume wine in moderation (one standard drink a day, which is about 100 mls), always with meals, and have a couple of alcohol-free days a week
10. Have sweets or sweet drinks for special occasions only
Low FODMAP but make it… Mediterranean 🍋 🌿
We had a few questions after our research update last week about how to have a version of the Mediterranean Diet (Med Diet). So we’ve pulled together some essential elements of the Med Diet and included ways to keep them in line with a low FODMAP lifestyle!
🌾Wholegrains - Being low FODMAP doesn’t mean you have to avoid wholegrains once and for all! Some wholegrains to pop onto your low FODMAP Med Diet plate include oats, polenta and millet.
🍊Fresh Fruits and Vegetables - there are a variety of fruits and veg that are low FODMAP (carrot, eggplant, clementines and oranges. Choose seasonal when you can!
🥜Unsaturated fats - find these in olive oil, nuts (macadamias, peanuts, pine nuts), seeds (pumpkin, sunflower) and plain cooked fish.
🧄Garlic and Onion - these make up crucial flavours in Mediterranean cooking, however, they contain high levels of Fructans. Using infused olive oils can give you that garlic flavour with the added benefit of unsaturated fats.
Stuck on ideas? Find some great Mediterranean-style low FODMAP meals on our website https://www.monashfodmap.com/recipe/
What’s your favourite Mediterranean inspired meal? 🍴
*For all suggested foods, check the app for low FODMAP serve sizes*
