For this week’s Off Limits challenge, I chose something that is very well known to me because someone really close to me deals with it every day: the low FODMAP diet. Now probably some of you will think; the low whát diet? Let me explain. FODMAPs are carbohydrates that are not absorbed by your intestines. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols.
The low FODMAP diet is for people with IBS: Irritable Bowel Syndrome. When you have IBS your gut does not function as it should be and the muscles in your gut contract too fast or too slow, which causes complaints like abdominal pain and cramping and a bloated feeling. These complaints are triggered by certain carbohydrates in food called FODMAPs. Carbohydrates are broken down in your intestines. Most of them can be absorbed by your body once they are broken down, but some carbohydrates are not digested or absorbed by your body. These carbohydrates are called FODMAPs. With this diet, you minimize the intake of FODMAPs to minimize your IBS complaints. With this diet, you start with the elimination phase in which you eliminate all high FODMAP foods from your diet for six weeks. When your complaints have disappeared, you can re-introduce the high FODMAP foods one by one in your diet and see how you react to them. When you react well, you can add these foods back to your diet after the testing phase. If you react badly, you will ban these foods from your diet.
To make it all a little easier I have a really nice, low FODMAP dish for you!
Ingredients (for two persons)
– 100 – 160 g risotto rice (depending on how much you usually eat
– 200 g canned mushrooms
– 80 g prosciutto di parma, cut in pieces
– 40 g parmesan cheese
– 300 – 480 ml stock
– 1 tablespoon olive oil
1. Heat a tablespoon of olive oil in a pan. I personally do not have to eat low FODMAP so I first baked half an onion. Otherwise, you just add the mushroom and the prosciutto.
2. Bake the mushrooms and the prosciutto shortly. Then add the rice and stir.
3. Add the stock spoon by spoon. Only add a new spoon of stock when the other has evaporated. Continue doing this until the rice is done. It usually takes around 20-25 minutes.
4. Finally, stir in three-quarters of the parmesan cheese.
5. Serve the risotto with the rest of the cheese and if you like some spring onion.
Written by Malu