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.

This gluten-free foodie's pre-travel checklist

Moving city calls for a lot of life admin. It's a logistical test that has challenged even this spreadsheet-loving planning enthusiast. 

Lists. So many lists.

As I mentioned in an earlier post, Ross and I are moving to Sydney for two-year secondments. We have spent the last week packing our belongings, moving out of our apartment, finishing up at work, saying goodbyes, flying across the ditch, and acquainting ourselves with a new city. 

Of course, we are super excited about our Sydney adventure. But there are lots of things about New Zealand that we will miss. The people, for sure. Plus there are a lot of things about living in Wellington that we we are sad to leave behind, too.

This photo was taken during my last run along the Wellington waterfront. 

One thing that we will miss about Wellington is the food, not to mention the coffee. And this is hardly surprising, given my prolific blogging about it. 

So, to make sure we experienced all of our favourites before leaving, we have been working through our gluten-free foodie pre-travel checklist - arguably the most important list of them all. And being homeless after we handed over our keys means we have had the perfect excuse to do it.

Ross and Liz's pre-travel checklist - gluten-free eats in Wellington

1. Dinner at Long Xiang. This was so good we did it two nights in a row.
2. Cocktails at Alice for a last strawberry doddle (avoiding the biscuit sticks).
3. A visit to Capital Market for delicious Korean food and treats from Miss Kangsta's gluten-free bakery. The chocolate chip cookies are my favourite; Ross goes gaga over the strawberry and cream cheesecake. 
4. Weekday breakfast at Mixed Business for top-notch gluten-free bread and hash browns.
5. Dinner at Great India for the best onion bhajia in town.
6. One last lunch at Pita Pit - my number one low-FODMAP lunch option. 
7. A celebratory dinner at Royal Thai on our last night in Wellington.
8. Followed by decadent gluten-free desserts at Library. 
9. Breakfast at Ti Kouka, eating from their exciting low-FODMAP menu.
10. Lunch at Neo, where they serve buckwheat pancakes made of happiness and dreams.  

Our last night in Wellington, celebrated at Royal Thai.

Caramel-peanut popcorn and vanilla bean sundae from Library.

Buckwheat pancakes from Neo, served with banana, greek yogurt, and cinnamon-crusted almonds.

As I'm sure you can imagine, we had a lot of fun sampling these goodies before flying out. 

And now that we have arrived in Sydney, the eating out continues - and so too do the logistics. 

We are having lots of great adventures over here and we have found some mind-blowing gluten-free options, too (although, I'm not going to lie, I'm starting to crave meat and three veg - emphasis on the veg). 

But then that's a post for next time... 

Our descent into Sydney.

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.  

How to survive Christmas shopping in central Wellington

1. Write a list

Then ignore it. 

2. Start adequately caffeinated

Begin your trip right at Old George. It's the best coffee in town. I know that's a pretty big (not to mention, controversial) statement in this town, but I do not say it lightly. It is quite literally the best coffee I have ever had. 

Old George roastery on the Terrace is my weekday morning regular, and the Bowen St cafe is open on weekends - perfect for your pre-shopping coffee. They even have almond milk for a low-FODMAP fix. 

Your coping mechanism.

3. Embrace the chaos

Once adequately caffeinated, use your coffee-fueled resolve to embrace the chaos head on. 

Head to Toy World. There'll be everything you could have possibly imagined - for children and adults alike - in every different theme. (Lego. And Star Wars. At the same time? You bet.) 

A word of caution: try not to stand on any children. 

4. Make hints

Meander down Lambton Quay, wandering in and out of stores - pointing out to your significant other all of the delightful things that you never knew you needed but now simply can't live without.  

For best results, try not to make your hints too subtle. 

5. Keep safe 

Always watch for hazards. Not standing on children is a great start, but avoiding stacks of books is also a good idea. (They are stacked to look pretty, not with structural integrity in mind.)

Be particularly vigilant as you walk into Lush. Allow your eyes to adjust to the brightness; inhale the deliciousness. Then take a quick gauge of the stress levels amongst the customers and staff. Feel your heart palpitate as you glance at the price tag on a nearby gift box. 

Walk out. Quickly, without any sudden movements. 

6. Stop for lunch at Neo 

Shopping is hungry work, and Neo is the perfect place to refresh after trailing the length of Lambton, but before braving the chaos of Cuba. It might even be time for another almond milk flat white.

Neo is our favourite weekend lunch haunt, with its delicious gluten-free, low-FODMAP options. 

Scrambled eggs and smoked tomato. 

From exciting brunch food, to decadent Whitakers chocolate cake. Not to mention great coffee and the best chicken salad and fries in town. 

Parmesan on deep fried potato. Perfection. 

Parmesan fries.

Jerk chicken salad.

Over your delicious food, take time to assess your progress. 

Peruse Mighty Ape to discover all the things you could have bought more cheaply online. Plus all the gifts you were looking for but couldn't find in stores.  

7. Keep some perspective

Take time to think about those people in your life that you are buying for. Be thankful for the resources that allow us to enjoy such extravagance. 

And when you make it home with only half the presents you hoped, cursing the Secret Santa price limit, just remember - Christmas is about much more than shopping and presents.  

Congratulate yourself on surviving the carnage. Extra points for not resorting to violence. 

And definitely don't give up. There's plenty of days left until the 25th. 

Besides, your next shopping trip might be the perfect excuse to try Neo's rich gluten-free chocolate cake. 

'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. 

Best eats in Korea: Not to be missed

Today is my last post about my favourite aspects of Korean cuisine. And the parts of Korean cuisine that I will write about today are not to be missed - mostly because you couldn't miss them if you tried!

You won't have to go far to find these beauties (once you've landed in Korea, that is). 

Kimchi

Now obviously I couldn't write about Korea without talking about kimchi - the traditional Korean favourite. 

Kimchi!

I know that fermented cabbage (or radish) doesn't sound like the most pleasant of food ideas (I can only imagine how the recipe was discovered....). But the first thing you should know is that it is much better than it sounds.

Although it is an acquired taste. While I was willing to polish off the lot at every meal (it was literally everywhere), Ross wasn't so convinced initially. It is an unusual taste, but by the end of our stay he was enjoying it.

You should also be forewarned that it's quite spicy. A Korean once described kimchi to me as "more spicy in the stomach than spicy in the mouth" - you get the idea. 

But maybe that "spicy in the stomach" characteristic is part of the appeal? Kimchi is fermented, so it's full of probiotic goodness, which means that it promotes good gut bacteria and helps with digestion. 

And it's delicious - well, at least I think so!

Street food

Korea is a shopping metropolis - but hunger won't hold you back. Street food is available in many of the main markets and shopping areas. And it's awesome. 

Now maybe I am stating the obvious. Street food is awesome everywhere, right? Everything tastes better deep fried, after all. But the cool thing about Korean street food is that it isn't all just deep fried on a stick. 

You will find fruit, roasted chestnuts, corn cobs, and barbecued squid - all of which are great for cheap, tasty gluten-free snacks. 

And if you want something deep fried on a stick, well, they have that too. 

Deep fried potato (and a slightly scary eating face...)

The best of the West

Korea has mastered some of the best treats from Western cuisine. 

In fact, not only does Korea do the best of the West - in some cases, it's better. Take blueberry lemonade, for example. It might actually be the most amazing thing ever. 

In Korea you'll find lots of fun, exciting drinks everywhere you go, no matter the time of year - flavoured lattes in winter and fruit teas in the sweltering heat. And for every sort of craving imaginable, too.

Now, to be fair, not all these inventions are good ideas - sweet potato and avocado lattes were not on my list of things to try, and cold americanos are dreadful. (DON'T TRY IT. Worst mistake.) But most of the time, the quirky drinks in Korea are a delightfully sweet experience. 

Mango smoothie and refreshing lemonade.

So while there's heaps of wonderful Korean cuisine to try, you'll still have some of the comforts of home. There's familiar coffee chains and fast food all over the place (I was pretty grateful to have Starbucks nearby when my cravings for a soy latte became too much). 

And it was in Seoul, with the help of a couple of lactase tablets, that I discovered the very best that western food has to offer: Baskin Robbins. 

It really will knock your socks off - and in 36 flavours!

In fact, there's only one thing that could beat it. And in my next post that's exactly what I'll be writing about!

The best of the West.

For more about eating in Korea, check out A bit moreish's travel page here.

Best eats in Korea: Just how you like it

What could be more delicious than meat cooked to perfection right in front of your eyes? 

Korean barbecue. That's what. 

Sure, the meat is really delicious. I mean seriously delicious. But Korean barbecue is about so much more than that.

Korean barbecue can make even the cheapest cuts of meat deliciously juicy and tender. In fact, we found the cheaper cuts were actually better. Does barbecued scotch fillet sound pretty good? Don't bother. Short rib is a third the price and, when it's served off the hot plate, it's twice as tasty. Usually thinner slices of meat are better, too. 

The key thing is that the plate is super hot, so everything cooks quickly - the fat renders perfectly but the meat is still tender. 

The cooking about to begin!

Korean barbecue comes with more sides than I could possibly describe here - and it amazed us that every restaurant gave us something a little bit different. The range of condiments always showcased a range of delicious vegetables, textures and flavours. And, if there was something we particularly liked, our bowls were refilled without us even having to ask.

So many yummy sides!

There were also big lettuce leaves that we could use to make lettuce wraps from the meat and sides. I never really got the hang of making them, to be honest, and usually ended up with pickle in my lap. And yet eating the lettuce by itself with chop sticks wasn't straightforward, either - so it was best to just embrace the hilarity (and the pickle, I suppose). 

But all the tasty aspects aside, the best thing about Korean barbecue is that it's communal. We got to cook the meat ourselves with some much-needed guidance from our hosts. And it was just how we like it. 

By the end of our trip, we were real pros. Well, we thought so. 

We certainly had heaps of fun trying!

Me enjoying the deliciousness.

Oh, silly me, did I mention it's also gluten free?

Well, usually. Always check with the language cards - these are a must - so that you can avoid sauces with gluten in them and meat marinated in soy sauce (e.g. bulgogi).  

Despite the language barrier, we had absolutely no problem finding Korean barbecue everywhere we went. 

And, hey, who doesn't love succulent pork belly for dinner every night? 

Guest post: What the gluten-free diet isn't

Recently I got the awesome opportunity to contribute a guest post for Glutey Girl. And here it is! 

Check out this link for my musings on common misperceptions about the gluten-free diet (plus the recipe for my decadent 'cream cheese' bagels).

Best eats in Korea: A healthy appetite

There are many exciting aspects to the food available in South Korea - and many that sadly aren't gluten free. But while eating gluten free in Korea can be tricky at times, there's no need to miss out on all the deliciousness that Korean cuisine has to offer. 

During the next few posts, Il'll take you through what I consider to be the best aspects of the cuisine we tried in Korea - which you can enjoy without all the gluten. 

And here's the first.

So. Many. Vegetables. 

Korean cuisine offers a vast array of wholesome, healthy dishes. The meals are - in my completely non-expert opinion - quite balanced, with delicious proteins and a variety of fresh vegetables. Sure, there's a lot of white rice, but the serving sizes are always quite modest. 

Sometimes we had to have vegetarian meals to avoid marinated meat, so I did have to be careful to ensure I was getting enough iron. But, apart from that, I was really impressed by how nutritious the authentic Korean dishes seemed.

Our favourite lunch choice was Bibimbap, which literally means 'mixed rice'. The dish consists of a range of vegetables and seaweed, served with rice in a big bowl then topped off with an egg (and sometimes meat). 

Hot stone Bibimbap.

Everything is then stirred together just before eating. 

Mixing the rice without flinging it all over the table - an acquired skill.

Bibimbap comes hot or cold, but we liked the hot one especially. The sizzling hot stone pot makes the rice caramalize so that it is deliciously chewy and the warmth gives the dish a real homely feel. 

Traditionally the dish comes with spicy gochujang sauce, which isn't gluten free - so we had to give that a miss. Now, given this omission, the dish might sound simple and maybe a bit boring. But the seaweed and egg yolk add a tasty, salty edge that really brings out the blend of flavours in the dish. Making it simple, healthy - and incredibly tasty. 

So tasty.

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. 

Chow down on this

Despite my obsession with eating - and, in particular, eating out - I actually don't think it's necessary for all restaurants and cafes to cater for my dietary requirements. 

Some requirements are difficult to cater for and the market just isn't big enough for everyone in the hospitality industry to be able to do it economically. 

Of course, I think it's important that some businesses cater (I wouldn't be able to eat otherwise). And I also think it's important that those who do cater make that known to their patrons and completely understand what is required (dealing with a waitress who doesn't really understand what gluten free means is always fun. "Oh, but I know someone who is gluten free and they would eat that" or "but I was told couscous is fine so it must be". You get the picture.).  

But if a business doesn't cater, then that I understand. Genuinely, I do. And if they do cater, well, then that's a bonus. 

What I don't understand is outlets that do not engage with their customers. 

If a person asks whether a restaurant or cafe can cater for them, it's important for the business to respond - regardless of whether they can cater or not. It helps the business understand customer demand, it might attract a new customer, and - perhaps, most importantly - it is courteous customer service. 

Which is why I don't understand why Chow hasn't responded to a query I sent them well over a week ago. 

I wanted to visit Chow and I was trying to help them by asking ahead, rather than nagging waitresses and kitchen staff when they are really busy and the information might not always be on hand. 

But the fact that they didn't reply tells me they don't actually care about my health. It tells me that they only offer gluten-free and dairy-free options to cater for what's trendy, not because they are actually conscious of dietary concerns. 

Maybe I am expecting too much and blogging has turned me ranty (please tell me if that is the case). But the difference between this experience and the superb service I have received elsewhere is so stark. 

At the same time that I emailed Chow, I emailed Dragons who replied to me in less than 12 hours with a very helpful, informed response. And - bonus - they can cater for me!

The contrast makes my eyes hurt.  

I certainly know which restaurant I will be visiting this weekend. 

In the meantime, Ross and I have decided we don't need Chow anyway. We've been making our own Asian fusion food and it's pretty damn good!

Update: Chow have been in touch. They intended to get back to me but due to an error on their part the email never came through. It's great to know they do care (and can cater) after all! The options sound pretty tasty, too. 

Beef sticks with low FODMAP spicy satay sauce.

Juicy duck breast with Asian glaze, polenta fries (cooked in duck fat), and bok choy.

Thai coconut sticky rice with passionfruit curd. 

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).