So long and thanks for all the fish

It's been so long since I last posted. And, to be honest, it might be a while until I post again.

When we moved to Sydney, I was really keen to keep blogging. There aren't many resources detailing where to find gluten-free options here - let alone low-FODMAP options - so I thought I could add something useful by documenting my gluten-free adventures.

Sadly, it hasn't been that easy.

Since moving here, I have struggled to establish safe food options and keep my symptoms under control - even when I think I am being quite strict with regards to FODMAPs. And my unpredictable digestive issues make it difficult to eat out or recommend food with any degree of confidence.

Thankfully, we are in one of the best suburbs for gluten-free options. But there's a catch: a lot of the restaurants and cafes that provide gluten-free options aren't catering for low-FODMAP eaters or coeliacs. They are catering for a health-conscious market, which of course is totally fine.

But it has two downsides.

First, the other ingredients in these "superfood"-packed dishes are often high in FODMAPs, which triggers my symptoms in a really major way. Sugar substitutes, pulses, some vegetables, and fruit juices can all be problematic. And don't even get me started on my super-food nemesis - why must everything contain avocado??

Second, knowledge of gluten-free protocol is sometimes lacking. Sure, there's gluten-free bread aplenty, but basic concepts are sometimes missed - so it's entirely possible that gluten contamination has contributing to my symptoms - I can't know for sure. (Only a few weeks after arriving, I found myself explaining to the kitchen staff of a CBD restaurant that adding wheat-crumbed chicken to a gluten-free burger kind of negates the point. They looked surprised - I kid you not.)

Reliable options for eating out are really helpful. But it's not just eating out that's tricky. For people with IBS the everyday parts of your diet can make all the difference for symptom management. You can get away with a few indulgences if you know you're eating low-FODMAP the rest of the time. But since we arrived, I've even struggled to find a safe lactose-free yogurt for my breakfast!

I guess my food dramas are all just part of moving country. Many things in our lives are new and different - it's exciting, but it does take some adjustment. I thought my stomach would adjust too, but it hasn't.

I have refined my diet a lot over the past few months but to no avail. So in the past week or so I've gone completely back to basics - cooking all my meals at home, controlling FODMAPs quite strictly, and keeping a food and symptom diary. Hopefully it helps.

My food & symptom diary (and a breastfeeding pen. Hmmm not sure when I stole this - sorry Mum!)

The past few months have been frustrating and painful at times. But right now I'm feeling thankful.

There are things I can do to help alleviate my symptoms. If my FODMAP exclusion doesn't work, then I have a great dietician that I can get in touch with. And there are still lots of things that I can eat.

My recent experience has also made me really grateful for the restaurants and cafes that do cater for people with digestive issues. I hope that I can get my symptoms under control so we can find more such places. But for now I am enjoying the relaxation and creativity of home cooking.  

And I'm especially thankful for the plethora of delicious options we had back home in New Zealand. We were really spoilt with baked goods, a variety of trendy cafes, and restaurants of many cuisines.

Oh and one kiwi classic that I really miss....

Thanks for all the fish. xx

Gluten-free fish and chips from Double 8 on Main in Palmerston North.

Eat your veggies!

I love running. As mad as that may sound. I really love it.

And it isn't just an excuse to lounge around in activewear. (Because, seriously, who needs an excuse??) 

Running is simple. You pick up one foot, move it forward through the air, place it on the ground again, and repeat. For a more advanced version, you do this quickly. 

But while running is straightforward, running nutrition is not. 

There is a lot of conflicting information out there about what you should eat, how much, and when. 

At one point I tried to understand and synthesize all this information, but I soon gave up. I decided that the best piece of advice I had heard - and the only one I really needed - was this: "Eat your veggies".

Pretty great life advice in general, really! 

But alas, vegetables can be a little bit problematic on a low-FODMAP diet. Gone are the days of being fussy about what vegetables I will eat, that's for sure!

Admittedly, my days of fussiness are now over, almost exclusively because I am unable to tolerate peas. Some have speculated that my adoption of the low-FODMAP diet is actually an elaborate plan to avoid my culinary nemesis, such is the extent of my loathing. However, I am simply not that cunning. 

Besides, irritable bowel syndrome has to have some perks!

And indeed, there are some pretty exciting, delicious vegetable options that FODMAP-averse foodies can sink their teeth into. 

To help me make the most of them, I've compiled a wee table of common low-FODMAP vegetable options by season (similar to the post I put together on low-FODMAP fruit). 

All of the veggies I have been eating will surely help me smash my half-marathon next weekend. Well, the veggies, months of training, and, of course, my shoes. 

Little known fact: pink shoes make you run faster.

Low-FODMAP vegetables by season

This guide was put together using the Monash University app and Healthy Food Guide. 

This list is not extensive. A range of other vegetables may also be suitable, depending on the portion size and your tolerance to different FODMAPs.

Some of these vegetables listed below (and denoted by asteriks) are high in FODMAPs when large quantities, or certain varieties or parts of the vegetable are consumed. See the app for details. Blue denotes that the vegetable is imported at that time of year.  

'Tis the season

I love Christmas. 

It's a time to be thankful; a time spent with family. Oh, and an opportunity to eat your body weight in scorched almonds.* 

Family, food, and festivities. Seriously, what's not to love?

Plus, with more and more gluten-free Christmas treats like these now available, food intolerances are no barrier to enjoying the Christmas cheer. 

Along with celebrations and credit card debt, Christmas also brings with it summer warmth and delicious berries - meaning it's time to replace my winter rice porridge with delicious summer muesli.

Now finding muesli that's both gluten-free and low-FODMAP can be pretty tricky, especially since most dried fruits wreak havoc on sensitive tummies. 

But this recipe is just the ticket. 

It's light, scrumptious, and tummy friendly. 

Packed with the good energy you need to get you through your Christmas shopping. 

Tummy-friendly summer muesli

Makes 8 servings (3/4 of a cup per serving)

2 cups of gluten free cornflakes 

1 cup of buckwheat puffs

1 cup of millet puffs 

3/4 cup of chopped nuts

1/4 cup of sliced almonds

1/4 cup of pumpkin seeds

1/4 cup of dried cranberries

1/4 cup of banana chips (broken into pieces)

1/4 cup of desiccated coconut

Mix all the ingredients until well combined. Keep in an airtight container. 

Serve with a low-FODMAP serving of summer fruit, your milk of choice, and a dollop of yoghurt. 

Note: A serving of muesli is low in FODMAPs. However, some of the ingredients can be high in FODMAPs if eaten in large quantities. 

* Dark chocolate scorched almonds are the business - delicious and low-FODMAP in moderation. But if you do plan to eat your body weight, I can't guarantee that you won't get a stomach ache. 

Travelling gluten free: A different adventure of the food kind

You might have wondered why I haven't posted in a while. Or maybe you didn't notice. Or maybe you enjoyed the break from my eternal monologue about gluten-free meals and digestive problems.

Well, I'm back. And back from somewhere pretty amazing. Ross and I have just returned from a trip to South Korea and Hong Kong, where we saw the sights and enjoyed some delicious treats on the way. 

Over the next few posts I will share with you some of the different aspects of our food adventures, starting with our travels in Seoul and Busan - South Korea's two largest cities.

Overlooking the city by the love locks at N Seoul Tower.

Now, full disclosure - in case you're suddenly feeling inspired to jump on a plane to Seoul - eating gluten free in Korea can be quite hard. 

To be honest, I wouldn't recommend a trip to Korea if you are highly allergic to gluten - it's possible to avoid gluten when eating out, but doing so is risky. Thankfully, we didn't have any known gluten reactions during our stay, but it seemed like we could be inadvertently poisoned quite easily. And I came armed with a packet of peppermint capsules in case of that eventuality. 

Sure, we were very careful with what we ate, but there's a limit to how paranoid you can be when the language barrier only allows you to say so much - and the sneaky sources of gluten in food make this quite complicated at the best of times!

When eating gluten free in Korea, you have to be willing to work for your next meal - and by 'work' I mean visit lots of restaurants, get creative in your communication, and spend a decent amount of time just searching the streets.  

Searching the streets of Seoul.

But boy is it worth it. 

To ensure we didn't starve, we went armed with the info from this blog and this nifty travel card. The Korean travel card is particularly good because it highlights a range of gluten-containing ingredients that are common in Korean cooking. 

We asked lots of questions, went somewhere else if we weren't sure, and trusted the travel cards - not to mention the immense effort made by our hosts. 

Koreans are very hospitable people and they were always very attentive when we made our needs known. They would analyse each part of the dish and its (typically numerous) sides. Then they would double check with us if they weren't sure about anything, and take away parts of the meal or turn us away entirely if the food wasn't suitable.

Interestingly, while eating gluten free was tricky, minimizing my consumption of high-FODMAP foods didn't really add any extra complications. All I needed to do was strategically consume lactase tablets on the odd occasion and avoid the enormous garlic and onion pieces we were offered as a side to many dishes.

Despite the effort that it took to eat, we never went hungry. In fact, the food was delicious - as I will show you in coming posts.

And remember, there's no need to jump on a plane, or even take my word for it - amazing gluten-free Korean food can be found right here in Wellington.

The royal treatment

It's really important to celebrate. 

On Thursday night, Ross and I went to our favourite haunt to celebrate a busy but successful week of work - along with my rekindled relationship with garlic and onions.

Royal Thai is our favourite restaurant if we have something to celebrate. We often go there for anniversaries, work successes, birthdays - anything of significance. 

It's our favourite because it's sentimental to us - and delicious. The food is full of fresh, sensational flavours. Just the right amount of spice without being greasy or heavy. 

There's plenty of variety, too. We love the Pad Thai, Pad Phrik King, and Kaeng Mussaman Nau. But everything we have tried has been excellent. We usually have two dishes, a rice each, and share.

Chicken Pad Thai.

Pork Pad Phrik King.

Royal Thai isn't expensive; it's just special.

A meal will only set you back $20 a head, meaning you can splash out on a special bottle of BYO wine to match the occasion - we recommend a riesling or gewurztraminer to complement the vibrant Thai flavours. 

Plus the service is great. And they cater for gluten-free diets - just ask. I can even eat there on my low-FODMAP diet by avoiding high-FODMAP vegetables, altough you may need to be careful if you are sensitive to onions and garlic. 

The only downside is that Royal Thai is a bit of a walk from us. But I suppose that is probably a good thing. If it was any closer, we would probably go there every week. 

And that wouldn't be quite so special, would it? 

Living the dream.

Time to explain myself

On Friday, I had an appointment with Sarah, my dietitian, to discuss my low-FODMAP diet now that we know what foods trigger my irritable bowel symptoms. 

I am now at a point where I can gradually start re-introducing or increasing my intake of certain foods. And the thought of trying some of my favourites again is pretty exhilarating, which might seem a tad dramatic, but after two months without aioli, trying it again is pretty big deal. 

The point is, I can now find my 'new normal'. (Of course, I use the term 'normal' here very loosely.)

And as it turns out, the hardest thing about this new normal - because eating aioli certainly isn't difficult - has been explaining exactly what that new normal is. 

Talking about low-FODMAPs is one thing. But explaining my version of low-FODMAPs is even harder. People have been extremely supportive during my journey and it's nice to have opportunities to explain myself to those who are interested. But finding the right words is another matter entirely.

"It's changed my life", while accurate, doesn't convey enough information. But "here's a monologue on gastroenterology..." doesn't quite work either. 

  

It's a balance between having a simple explanation - so that I don't put people to sleep or, worse, put them off their dinner - and making sure that I don't shy away from the reality of my digestive problems. 

Because my reality might resonate with someone else. 

Irritable bowel syndrome (or IBS) affects about one in every six people (yes, really), which means that every person I talk to either knows someone with IBS or is struggling with it themselves. 

So, while explaining my diet might be (ok, definitely is) embarrassing, it's a conversation that might be needed. (Of course, a conversation can only get you so far - treatment of IBS should always be overseen by a doctor and / or a dietitian. See the Monash University app for more information about the low FODMAP diet.) 

Through trial and error, I've got my new normal summarised down to three sentences. Here are those three sentences explained. 

I am gluten intolerant, but I am also on a low FODMAP diet to manage the symptoms of IBS.

Irritable bowel syndrome is very common, but the symptoms and their severity can very a lot between individuals. For me, IBS means excruciating stomach pains. The low-FODMAP diet helps me to alleviate these pains and encourage normal bowel function. In fact, the low-FODMAP diet has been shown to improve symptoms in 76 percent of people with IBS. 

FODMAPs - or Fermentable Oligo-saccharides, Di-saccharides, Mono-saccharides and Polyols - are a group of sugars. For many people with IBS, some or all of these sugars are malabsorbed in the small intestine, leading to digestive discomfort. 

The low-FODMAP diet limits the intake of these sugars (the 'elimination phase'). Then, if symptoms are alleviated, the sugars are then re-introduced one by one to identify individual triggers (the 're-introduction phase'). Once these triggers are known, the diet is customised to achieve symptom control (the 'normalisation phase').  

This means that I can't digest certain foods properly (for example, apricots, milk and honey). 

FODMAPs are in a wide range of foods that fall under six broad categories. Here are some examples of foods that are high in FODMAPs.

Fructose (in excess of glucose) - honey, fruit, especially dried fruit or juice, and some vegetables 

Lactose - milk products (but not all dairy products - cheese and butter are ok)

Sorbitol - some fruit (e.g. apples, pears, blackberries, apricots, nectarines, plums), vegetables (e.g. avocado) and artificial sweetener  

Mannitol - some fruit (e.g. watermelon), vegetables (e.g. cauliflower, mushrooms, snow peas) and artificial sweetener  

Fructans - garlic, onions, wheat, rye and barley (and some other fruits and vegetables)

GOS (galacto-oli-saccharides) - legumes, such as chickpeas (and some other fruits and vegetables)

The elimination and re-introduction phases that I have been through have revealed which of these six broad categories are my triggers. 

It turns out that I malabsorb sorbitol, lactose, and fructose, especially sorbitol. Apricots are NOT my friend.  

On the plus side, I can tolerate mannitol, fructans and GOS pretty well. This means that, among other things, I do not have to live without aioli. 

Interestingly, I can absorb the sugars in gluten-containing foods (i.e. fructans) fine, which means that I am intolerant to gluten itself (the protein) rather than the FODMAPs in these foods. This confirms that my gluten intolerance is a very separate issue. 

But while I have to strictly avoid gluten, I just need to limit my intake of FODMAPs. 

Due to the potentially-damaging effects of my gluten intolerance, I have to be very strict in avoiding gluten. But that is not the case with FODMAPs - I'm not trying to cut them out entirely.

Foods that are high in FODMAPs are good for you nutritionally and eating them is not damaging. The diet is about symptom management, not exclusion. Tolerance for the different sugars can also change over time, so it's important to be continually re-testing tolerance levels to get the most enjoyment and nutritional value out of the diet.  

Mindfulness is important when it comes to managing symptoms. The effects of eating FODMAPs are cumulative, so it is important to be aware of how much of each FODMAP you are eating - even the ones that don't tend to cause you problems - and how they might interact. 

Non-dietary factors are important too - on one hand, stress and hormonal fluctuations can exacerbate symptoms. On the other hand, dietary supplements can help.  Probiotics and lactase enzymes can help enhance tolerance, and peppermint capsules can help with symptom management. 

Burger Fuel gluten-free C N cheese burger with aioli (but no onions).

So this is where my version of the low-FODMAP journey starts. 

I'll be sticking to my rice porridge, back to eating aioli sometimes, and avoiding apricots like the plague - with lots of other food groups in between. 

I'll be cutting back on lactose, except on the odd occasion (as in, I'll be eating a whole packet of lactase tablets at Christmas to enjoy our delicious family traditions). 

When I'm eating out, I won't be as strict as I have been, so some of my blog posts won't be relevant for everyone's version of the low-FODMAP journey (but I'll give you information where I can). 

Most of all, I'll be feeling my way as I go - discovering my limits and eating lots of delicious treats on the way.

I hope you'll join me on the next phase of my journey. 

Low FODMAP lattes (and why catering for special diets is only the beginning)

Update: Rice milk has now been found to be high in oligosaccharides, despite rice itself being low in FODMAPs. Personally, I cope alright with this type of FODMAP (I'm not too sensitive to oligos) but if you're on the exclusion phase, rice milk is no longer suitable. Instead, I recommend So Good soy milk (made with soy protein, not the bean) or almond milk.

Looking for a low-FODMAP latte? Have found the cafe for you!

I like coffee. I mean I really like coffee. And since I started my low-FODMAP diet, I have been drinking it black (lactose is not my friend, cafes use high-FODMAP soy milk, and almond milk hasn't yet been tested).  

I love my morning Americanos. And I happen to drink the best coffee in town. But black coffee is a very no-nonsense way to drink your coffee. 

A flat white will wake you up by gently nudging your brain into action. Black coffee pulls you out of bed, throws you against the wall, and shakes you violently into frantic alertness. 

This is exactly what I want - ok, need - on a Monday morning. But it isn't quite what I'm after on a quiet Saturday. 

Which is why it is so exciting that we discovered Deluxe today during our morning stroll to Moore Wilson's. 

Deluxe is a small, hipster cafe that serves Havana coffee. And, you guessed it, they offer rice milk (!!). 

Now, other cafes in Wellington may also serve rice milk (if you know of any, I'd love to hear about them). But Deluxe is the only one I have ever seen advertise it. 

Asking for special ingredients can be annoying and embarrassing. Especially rice milk. It is a level of coffee-fussiness that doesn't even make the what-your-coffee-order-says-about-you list.

Cafes - if you cater for dietary requirements, you have to make it known. It is not enough to cater to us. Seriously, it isn't. If people on special diets don't even get a mention on your blackboard, it isn't inclusive. It just reinforces stigma around alternative diets, which are often related to very serious health issues. It is really important to remember that many of us who are on special diets don't have a choice about it. 

I care much more about feeling welcome than I do about having rice milk in my coffee. 

And for that reason, Deluxe has won my heart. And my weekend patronage. 

Me and my rice milk flat white.

Update: Apparently Coffee Culture in Timaru offers rice milk (I'm not sure about the other Coffee Culture stores).

Madonna biscuits

Gluten-free baking can be a challenge. And, in my experience, no form of gluten-free baking is more challenging than the humble biscuit. 

Gluten-free biscuits either turn into buttery pancakes or gritty sanding blocks. Or, if you're particularly lucky, some weird combination of both. 

I've tried countless recipes for gluten-free biscuits with little success. I thought maybe it was just me. Perhaps I just had biscuit-cooking incompetence to go with my intolerances? 

But my mother has assured me that is not the case. My Mother's garden statue, Madonna, has been lovingly doused with baking on a number of occasions after ill-fated attempts at making gluten-free biscuits - and Mum's a baking guru.   

So, in the end, I have given up and decided to make up my own biscuit recipes. 

These are my super easy peanut brownies. They are gluten-free, low in FODMAPs, and low in sugar. Plus they are pretty tasty. Sorry, birds - none for you today!

They also make use of Healtheries ground LSA (linseed, sunflower, and almond mix), my favourite new addition to our kitchen. Add a tablespoon to brown rice porridge for a delicious, wholesome breakfast.

Enjoy!

Madonna biscuits.

Madonna biscuits 

Ingredients 

25g butter 

1/2 cup of oil

1/2 cup of crunchy peanut butter

1/3 cup of golden syrup

1/2 cup of desiccated coconut*

1/2 cup of ground LSA (linseed, sunflower, and almond mix)* 

2 cups of gluten-free flour blend (Edmonds is good)

1/2 cup of dark chocolate chips* 

2 tsp vanilla 

1 egg 

Method

Preheat oven to 180'C. Gently heat butter, oil, peanut butter, and golden syrup in a pot until a smooth consistency. Set aside to cool for a few minutes. In the meantime, grease your oven tray. Then mix together coconut, LSA mix, and flour blend in a bowl. Add vanilla, chocolate chips and egg to the wet mix and stir. Combine wet mix to the dry ingredients and stir to combine. Roll into balls and place on the oven tray (2-3 teaspoons of batter per biscuit). Flatten biscuits slightly with a wet fork. Bake for 12 minutes. Makes 20-24 biscuits.

Note: I don't like my biscuits too sugary, but you could add a couple of tablespoons of brown sugar to the pot if you want some more sweetness in your life. And, if you can tolerate it, these would be amazing with melted chocolate drizzled on top. 

* These quantities are such that a 2 biscuit serving is low in FODMAPs. Larger quantities can be high in FODMAPs, so eating the whole batch in one sitting should probably be avoided if you have IBS.

  

PS: You can now follow A bit moreish on Facebook. Just go to www.facebook.com/abitmoreish and like the page to stay updated. 

Not-so-forbidden fruit

One of the challenging things about the low-FODMAP diet is that it restricts a number of healthy, wholesome foods, which is a key reason why seeking professional advice about the diet is important. 

Fruit, in particular, can be tricky. 

Mandarins - a year round FODMAP friendly fruit.

A number of fruits trigger symptoms of irritable bowel. This includes some quite common fruit varieties - apples and pears, for example - and many that tend to be canned or dried, like peaches and apricots. 

An apple a day keeps the doctor away? Ah, no. Not in this case.   

Thankfully, there are a number of fresh fruits that are easy on the tummy. So there's no need to sacrifice nourishing fruit - and the accompanying fibre or flavour - when pursuing digestive health. 

Blueberries and lactose-free yoghurt.

To help you make the most of tummy-friendly produce, I've put together a guide to low-FODMAP fruits by New Zealand season.

Shopping by season is great for ensuring that you are getting the freshest of flavours. The economist side of my brain likes the value-for-money aspect, too.

There are exciting flavours available no matter the time of year, including a number of options that are available year round.

In fact, there are so many fruit options. You might just discover some new favourites!

Add stewed rhubarb or defrosted berries to your breakfast (or your pudding, for that matter!). Make fresh fruit salad with pineapple, grapes, and berries, adding kiwifruit or melon depending on the time of year. Or pop bananas, mandarins and kiwifruit into your lunchbox (because you're never too old to own a SpongeBob lunchbox). 

Low-FODMAP fruit by season

This guide was put together using the Monash University app and 5+ a day website. A vegetable guide will follow in a subsequent post. 

Some of these fruits (denoted by asterisks) are high in FODMAP when consumed in large quantities - check the Monash University app for details. 

PS: Yes, I know that rhubarb is technically a vegetable; and tomatoes (which have been omitted) are technically a fruit. The way I see it, if it could conceivably go in a shortcake, it makes the list. Tomato shortcake anyone? Didn't think so.

Rhubarb and berry shortcake.

A new journey and an old favourite

A new journey 

Yesterday I started a new and - at least, from my perspective - exciting journey. In pursuit of digestive health. 

I have always had a bit of a delicate stomach. In fact, that is a bit of an understatement. Before I went gluten free, I used to experience intense abdominal pains every single day. 

When I went gluten free, there was instant relief. The only times I ever had stomach aches, it could be traced back to a glutenous source. 

I was better. 

Until about a month ago, that is.

Initially the pains were mild. Manageable. But the frequency and severity quickly increased. And at the same time, my energy levels were ebbing away. 

A week ago the pains had become excruciating. I went to my GP, who did a range of tests. 

My results came back normal, although my iron levels are a bit low. I discussed the situation with my GP and our family dietitian-in-training (thanks, Michelle!). Both agreed that further investigation of dietary triggers would be a good course of action. 

So, on Friday I went to see my dietitian, Sarah Elliot. Sarah is absolutely lovely. She is an expert in her field, but also extremely empathetic and genuine. She focuses on balance and the enjoyment of food. I know that I am in good hands. 

Sarah has recommended that I try a low-FODMAP diet. 

A what?!

What is a low-FODMAP diet, exactly? (Apart from something that desperately needs a sexier name.)

FODMAPs are a group of lesser-known sugars (including fructose, lactose and a number of others) that are commonly malabsorbed in the small intestine, leading to abdominal pain and other irritable bowel symptoms. 

Apparently symptoms can emerge suddenly - like they did for me - if a trigger, such as stress, reveals an underlying sensitivity. 

There is strong evidence that a diet low in FODMAPS can help to alleviate symptoms like mine, but it should always be supervised by a dietitian. 

For the next three weeks, I will be cutting out FODMAPs to see if my symptoms improve. If they do, then we will start re-introducing foods to test my sensitivity to the different sugars. Then I can adapt my diet to manage my symptoms going forward. 

It's only been a day, so I won't know if the diet is working for a wee while yet, but I am hopeful that the journey I have started will help to alleviate my digestive distress. 

Day one: An old favourite

The elimination phase of the low-FODMAP diet is pretty restrictive. This app has lots of great info about the details. Let's be honest, I'm going to be eating a lot of brown rice porridge over the next three weeks! 

But, thankfully, we still have at least one cool Wellington cafe we can go to. 

Ti Kouka is one of our all time favourites. It prides itself on being able to cater to a range of dietary requirements (Sarah's husband is head chef and co-owner). We have always found it excellent for gluten free. 

So we were delighted to discover that Ti Kouka also has a low-FODMAP menu (!!). Anyone who has tried the low-FODMAP diet for more than five minutes will know how unbelievable this is!

Ti Kouka's low FODMAP brunch menu.

The food at Ti Kouka is always stunning - high-quality and nourishing, yet gourmet and delectable. 

But yesterday it was super moreish and FODMAP friendly. 

I had the special (not on the menu) -  a potato rosti, poached eggs, spinach, bacon, and hollandaise 

My tummy-friendly treat.

A delicious experience on my journey in pursuit of digestive health. 

I think the staff at Ti Kouka might be seeing quite a bit of us over the next wee while!

Comfort food

Winter is coming. And all the joys that come with it, including - for me, at least - the common cold.

Avoiding spreading my malaise, combined with being generally run down, has called for a much-needed sick day.

So here I am. Dosed up on vitamin C and Panadol, sniffing continuously, literally wearing a blanket - and in desperate search of something for lunch. Thankfully, my appetite hasn't gone - that's when you know that standard sickness has transitioned to full-on misery.

And, lucky for me, I have discovered the best comfort food. Ever.

Ross's parents came to stay this weekend, and with them they brought a box of goodies from Totally Gluten Free Bakery in Christchurch.

The products are amazing - plus, you can order them online! We had a lovely few days with David and Carol, involving much fun, laughter and - of course - food. I will tell you more about our delicious adventures when my brain is functioning properly again.

So, what perfect comfort food did I discover in our box of happiness?

Gluten-free pain au chocolat.

Oh yes, that's right. And it's just like the real thing. Absolutely stunning.

Chunks of chocolate, wrapped in sweet, light pastry (that's actually flaky!). It makes for a moreish treat served cold, and a gooey decadent delight warmed up.

If you're feeling under the weather, it might not be quite what the doctor ordered.

But never underestimate the healing powers of pure chocolatey goodness.

Double dose of chocolate.

The hardest thing about being gluten free

Sometimes people ask me if being gluten free is hard.

They ask me if it's difficult to stick to the diet. They ask me if sometimes I'm tempted to give in and eat gluten. They ask me what I miss most (pies, for the record).

But, actually, for me the hardest things about being gluten free is not the food - or lack thereof.

The hardest thing is this: no matter how careful you are, no matter how many questions you ask, no matter how willing you are to annoy (even argue with) wait staff, sometimes gluten will slip into your food.

I've been glutened (yes, it's a word) a few times over the past couple of weeks, so this weekend Ross and I are playing it safe.

Unfortunately, it seems to me that sometimes people have the attitude of "oh, a little gluten won't hurt" (low-gluten products, anyone?). And this is something that I really struggle with.

Because it does hurt. It hurts so much.

For me, being glutened means severe stomach pains.

Sometimes it's immediate. And often it's excruciating.

Everyone who has coeliac disease or is gluten intolerant will react in different ways. Some, like my Dad and I, will know very quickly if we have been poisoned. Others, like Ross, won't know they have been affected at all - yet, it will have very serious effects on their long-term health.

Ross and I are lucky that I provide a good litmus test for whether food is safe for us to eat.

But others are not so lucky. And many have far worse reactions than we do.

It is so important for cafes and restaurants to understand that a little gluten does matter, whether your symptoms are noticeable or not. And the same applies for people with a whole range of allergies and intolerances.

Of course, unless we tell them, it's hard for people to understand how much it matters.

And, for many of us, that's hard. Really hard.

It's hard to speak up when people might think we're being annoying / fussy / precious / paranoid (or whatever other words come to mind). And that's a misconception we need to battle, too.

Actually, it's ok to ask questions. It's ok to tell people what you need. And it's ok to politely insist that your food is treated with care.

Because your health really matters. Because you shouldn't have to suffer. And because it helps us all.

Every time someone with a dietary restriction speaks up, it makes a difference.

Every time someone asks a question, it increases people's understanding.

And every time someone argues with a waiter about whether couscous is gluten free - yes, this happened - it moves us all that little bit closer to being able to eat with confidence.