The world of Tzu Chi Nov-Dec 2021 (Vol.138)

TZU CHI 138 51 Ng Hui Ling A nutritionist with a Bachelor’s degree in Nutrition and a Master’s degree in Sports Science. She had served with the Singapore Heart Foundation before becoming a self-employed dietary consultant to vegetarians and a contributor to a health magazine. intestines, causing abdominal discomfort. Normally, dieticians will ensure that patients know which high FODMAP foods to avoid and suggest low FODMAP substitutes. Take for example, if a patient tends to feel gassy and discomfort after eating yellow noodles, he/she can improve the symptom with a simple step, that is, to swap it for a low FODMAP food, like rice vermicelli. Rice vermicelli will not irritate the intestines like yellow noodles, and are less likely to cause gas. On fruits, one can replace a high FODMAP fruit, such as apples, with a low FODMAP fruit, such as oranges. The idiom “an apple a day keeps the doctor away” may not be justifiable for everyone nowadays. In Chinese cooking, onions, shallots and garlic are often used as flavour enhancers. However, like wheat, onions and garlic are also rich in fructans. Hence, people who are susceptible to flatulence may want to avoid them and substitute them with corianders or spring onions. If the onions and garlic are sprinkled on the noodle soup, they can be easily removed and avoided. However sometimes, they are hidden in the soup base, like in laksa and curry. So, for laksa and curry noodle lovers who experience flatulence and discomfort after eating, they may observe the changes in their bodies and make a choice that suits them. A low FODMAP diet does not eliminate dairy products completely, but limit its intake. Lactose-free milk, cheddar cheese and parmesan cheese are among dairy products that are considered low FODMAP foods. Unlike animal proteins, plant-based proteins are not only sources of dietary proteins, but also contain carbohydrates. For example, beans, edamame, lentils and soy milk (made from whole soybeans) are categorized as high FODMAP foods, while tempeh and miso are considered low FODMAP foods. Sugar-free chewing gums are considered high FODMAP foods as they contain sugar alcohols. Every body is different. A person might have relatively high tolerance for high FODMAP foods while another person might exhibit symptoms of discomfort after a small serving. To ensure a balanced nutritional intake, patients should, under the guidance of experienced dieticians and doctors, reduce consumption of high FODMAP foods in the first stage; and then gradually reintroduce them back into the diet in a methodical way in the second stage. Finally, the dietitians will formulate a diet that suits the patients based on their food triggers and tolerances.