Enjoy it as a versatile side dish paired with your preferred protein or savour it as a satisfying standalone meal. This recipe is suited for both our Low GI and Mediterranean meal plans on the LK FITNESS APP.
Serving size:
Serves 6
303 calories per serving
Ingredients:
¼ cup olive oil
1 red onion, chopped
2 garlic cloves, crushed
2 x 400g cans brown lentils, drained, rinsed
450g can beetroot wedges, drained
1 tbsp red wine vinegar
80g baby rocket leaves
180g feta cheese, cut into cubes
Instructions:
Heat 1 tablespoon of oil in a frying pan over medium heat. Add onion. Cook for 2 minutes or until softened. Add garlic, lentils and beetroot. Cook for 1 minute.
Whisk together remaining oil, vinegar, and salt and pepper. Add to lentils. Toss to coat.
Combine rocket, feta and lentil mixture in a bowl. Toss gently to combine. Serve.
A healthful diet means eating a wide variety of nutritious foods. However, people with irritable bowel syndrome (IBS) may notice that certain foods trigger uncomfortable digestive symptoms. The specific foods that trigger IBS are different for different people, so it’s not possible to draw up a single list of foods to avoid. That said, many people will notice that avoiding some of the most common triggers — including dairy, alcohol, and fried foods — results in:
more regular bowel movements
fewer cramps
less bloating
Keep reading to find out which foods could be making your IBS more uncomfortable.
Insoluble fibre
There are two types of fibre found in foods:
insoluble
soluble
Most plant foods contain both insoluble and soluble fiber, but some foods are high in one type.
Soluble fibre is concentrated in beans, fruits, and oat products.
Insoluble fibre is concentrated in whole grain products and vegetables.
Soluble fibre is a great choice for most people with IBS, such as psyllium, as a cheap, effective treatment for IBS.
Gluten
Gluten is a group of proteins found in grains including rye, wheat, and barley, which may cause problems for some people with IBS. The good news is that more and more gluten-free products are coming onto the market at a fast pace. If you can’t do without pizza, pasta, cakes, or cookies, you can always substitute them with gluten-free options.
What’s more, there are many whole, nutritious alternatives to gluten- containing grains and flours available including:
quinoa
sorghum
oats
buckwheat
almond flour
coconut flour
Dairy
Dairy may cause problems in people with IBS for several reasons. First, many types of dairy are high in fat, which can lead to diarrhea. Switching to low fat or nonfat dairy may reduce your symptoms. Second, many people with IBS report that milk is a trigger for their symptoms, though it’s unclear if people with IBS are more likely to have true lactose intolerance. If you feel that dairy or milk products are causing uncomfortable digestive problems, consider switching to dairy alternatives, such as plant milks and soy-based cheese.
If you need to cut out dairy completely, focus on consuming other calcium-rich foods like:
greens
beans
nuts
sardines
seeds
Fried foods
French fries and other fried foods are common in the typical Western diet. However, eating too much can cause health problems. The high fat content may be especially hard on the system for people with IBS. Frying food can actually change the chemical makeup of the food, making it more difficult to digest, which leads to uncomfortable digestive symptoms. For a more healthful option, try grilling or baking your favorite foods instead.
Beans and legumes
Beans, lentils, and peas are generally a great source of protein and fiber, but they can cause IBS symptoms. They contain compounds called oligosaccharides that are resistant to digestion by intestinal enzymes.
While beans can increase bulk in stool to help constipation, they also increase:
gas
bloating
cramps
Try avoiding beans to see if this helps with your IBS symptoms. Or, when eating beans or lentils, soaking them overnight and then rinsing them before cooking can help the body digest them more easily.
Caffeinated drinks
Some people swear by their morning coffee for digestive regularity. But like all caffeinated drinks, coffee has a stimulating effect on the intestines that can cause diarrhea. Coffee, sodas, and energy drinks that contain caffeine can be triggers for people with IBS. If you need an energy boost or pick-me-up, consider eating a small snack or going for a quick walk instead.
Processed foods
Processed foods tend to contain a lot of:
added salt
sugar
fat
Examples of processed foods include:
chips
premade frozen meals
processed meats
deep-fried foods
Eating too much of these ingredients can lead to health problems for anyone. In addition, they often contain additives or preservatives that might trigger IBS flare-ups. When possible, making meals at home or buying fresh produce is a healthful alternative to buying processed foods.
Sugar-free sweeteners
Sugar-free doesn’t mean it’s good for your health — especially when it comes to IBS.
Sugar-free sweeteners are common in:
sugarless candy
gum
most diet drinks
mouthwash
Commonly used sugar substitutes include:
sugar alcohols
artificial sweeteners
natural zero-calorie sweeteners like stevia
Artificial sweeteners, which can have negative effects on health, can contain ingredients like:
sucralose
acesulfame potassium
aspartame
It also shows that sugar alcohols are hard for the body to absorb, especially in people with IBS, causing:
gas
digestive discomfort
laxative effects
Common sugar alcohols that may cause IBS symptoms include:
sorbitol
mannitol
Reading the ingredient labels of any sugar-free products will help you avoid these compounds.
Chocolate
Chocolate bars and chocolate candy can trigger IBS because they’re typically high in fat and sugar and commonly contain lactose and caffeine. Some people experience constipation after eating chocolate. There are some vegan options for chocolate lovers that people with IBS often find to be more tolerable.
Alcohol
Alcoholic drinks are a common trigger for people with IBS. This is because of the way the body digests alcohol. Also, alcohol can lead to dehydration, which can affect digestion. Beer is an especially risky option because it often contains gluten, and wines and mixed drinks can contain high amounts of sugar. Limiting alcoholic beverages may help reduce symptoms related to IBS. If you choose to drink alcohol, consider a gluten-free beer or a drink mixed with plain seltzer and without artificial sweeteners or added sugar.
Garlic and onions
Garlic and onions are great flavoring agents in your food, but they can also be difficult for your intestines to break down, which causes gas. Painful gas and cramping can result from raw garlic and onions, and even cooked versions of these foods can be triggers.
Broccoli and cauliflower
Broccoli and cauliflower are difficult for the body to digest — which is why they may trigger symptoms in those with IBS. When your intestine breaks these foods down, it causes gas, and at times, constipation, even for people without IBS. Cooking vegetables makes them easier to digest, so try roasting or sautéing broccoli and cauliflower if eating them raw bothers your digestive system.
What to eat instead
While avoiding the foods above, you can still enjoy a huge range of other foods. For starters, any foods that don’t contain carbohydrates.
This includes:
fish and other meats
eggs
butter and oils
hard cheeses
Other healthful foods that you can enjoy include:
lactose-free dairy products
some fruits, including bananas, blueberries, grapes, kiwi, oranges, and pineapple
some vegetables, including carrots, celery, eggplant, green beans, kale, pumpkin, spinach, and potato
quinoa, rice, millet, and cornmeal
firm and medium tofu
pumpkin seeds, sesame seeds, and sunflower seeds
Summary
It’s important to remember that everyone’s digestion and food triggers are different. Some people with IBS can tolerate foods that others cannot. Get to know your body and learn which foods make you feel the best and limit those that cause uncomfortable symptoms. Keeping a food and symptom diary can help you figure out which foods to eat and avoid. If you need extra help with your diet in relation to IBS, scheduling an appointment with a registered dietitian is a good choice.
What does the Low GI meal plan and lifestyle entail?
With the Low GI meal plan, you can eat carbs, BUT it should be low GI. You can also eat lean protein, and low fat food. Our Low GI low fat meal plans are formulated by our Dietician Anel Kirsten, for women who wants to loose weight. Available on the LK Fitness App.
This eating plan is ideal for people who:
Struggle with irregular insulin secretion, and thus find it difficult to lose weight.
Still want to eat carbs like bread, pasta and potatoes, rather than limiting carbs to just vegetables.
Prefer to avoid high-fat foods. (Tip: Never combine carbohydrates with high fat!)
Cannot eat refined carbohydrates like white bread, pastries, white flour, white rice, sweet desserts etc, without it causing fluctuations in their insulin levels.
The Low GI plan is also a low-fat plan, where you completely cut out high-fat foods and refined carbohydrates, and instead allow more good carbohydrates (with low GI index) in your diet. Low GI carbohydrates are better because they release energy slowly, and makes you fuller for longer.
With the Low GI lifestyle, one regularly eats small meals. If your portion sizes are too large, you will not lose weight. A portion should fit in the palm of your hand.
If you find it necessary to snack, you can eat fruit between meals. Two extra fruits per day are allowed, or 1 extra fruit and one small container of low-fat or fat-free yoghurt per day.
Glycemic Index (GI) shortly explained
The glycemic index (GI) is a measurement system that ranks carbohydrate-containing foods according to their effect on your blood sugar levels. It was created in the early 1980s by Dr. David Jenkins, a Canadian professor. When your blood sugar levels are high, it leads to cravings and hunger pangs.
The three ratings at which different carbohydrates raise blood sugar levels are:
Low: 55 or fewer
Medium: 56–69
High: 70 or more
Foods with a low GI value are the preferred choice. They’re slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. It keeps you fuller for longer, and give you sustained energy. On the other hand, foods with a high GI value should be limited. They’re quickly digested and absorbed, resulting in a rapid rise and fall of blood sugar levels. You will find the Glycemic Index with a list of Low GI carbs in our Low GI eating plans on the LK Fitness App.
It’s important to note that foods are only assigned a GI value if they contain carbs. Hence, foods without carbs won’t be found on GI lists. Examples of these foods include:
beef
chicken
fish
eggs
herbs
spices
Read the guidelines below to decide if Low GI is for you.
Guidelines
1. Look for the Low GI Symbol when shopping – the low GI symbol is a shortcut to help you eat low GI. Foods that carry the low GI symbol have been tested in a lab under rigorous guidelines and meet strict nutrient criteria.
2. Swap high GI foods for low GI food choices – six easy low GI swaps you can make at your main meals and snacks to help you eat low GI are:
Soft white breads —> dense whole grain breads and authentic sourdough
Refined commercial processed cereals —> traditional grains like oats, natural muesli or cereals with the low GI symbol
White or jasmine rice —> low GI white or brown rice, basmati rice
Water crackers, rice crackers and crisp breads —> wholegrain crackers and nut & seed bars
Cordial and soft-drink —> for water or low fat milk / soy milk
3. Include legumes like lentils, chickpeas, kidney beans, cannellini beans and baked beans are low GI. You can add legumes to salads, bolognese and casseroles. Canned beans are super easy and all low GI.
4. Cook pasta al dente – this lowers the GI of pasta.
5. Add vinegar, lemon/lime juice or pickles to your meal – acid lowers the GI of your meal.
6. Add olive oil or healthy fat like avocado to your meals – the presence of fat lowers the GI of your meals.
7. Include a source of healthy protein with your meals – protein helps lower the GI of the meal.
*Note: If you have a health condition and are unsure about whether you can follow the Low Gi meal plan or have any allergies or problems with certain foods suggested in the meal plan, or if you want to tailor it to your health requirements, you should discuss this with your doctor or a dietician.
What do ladies who have done Low GI say?
“Hi Linda. I am on your diet and have never been happier. Struggling with genetic high cholesterol. I have lost a total of 10kg. Accompanied with a good exercise program” – L. Barry
“I am so glad I purchased Linda’s Low Gi plan. It is easy to follow and the food is not expensive or strange. I lost 6.4kg and all my pants fit again!” – C. Cronje
“About 9kg lighter. I follow your Low Gi plan and do the exercises a few times per week.” – N. Opperman
A sprinkle of Parmesan and a drizzle of olive oil transform tomatoes into the perfect side dish. Or try sandwiching them between slices of your favourite whole-wheat country bread. Exchange it for 1 vegetable and 1 fat.
Calories: 86 calories per serving
See full recipe below.
Serving size
Serves 4
Ingredients
4 tomatoes, halved horizontally
¼ cup freshly grated Parmesan cheese
¼ teaspoon salt
4 teaspoons extra-virgin olive oil
Freshly ground pepper, to taste
Directions
Preheat oven to 230°C (450°F).
Place tomatoes cut-side up on a baking sheet. Top with Parmesan, oregano, salt and pepper. Drizzle with oil. Bake until the tomatoes are tender, about 15 minutes.
Tips
Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.
For recipes, daily meal plans and full exercise programs, download the LK Fitness App!
These bars are ideal for days when you have limited time to prepare breakfast.
Because the bars are quite moist, they do not stay fresh for a long time. Freeze the bars in an airtight container if you are not going to eat them within 2 days.
This recipe is from our dietician Anel Kirsten, and you will find this recipe, and many more delicious meals and recipes in our LK FITNESS APP.
Serving size
Serves 15 bars
Ingredients:
125 ml (2 cups) cake flour
2 ml (2 teaspoon) salt
125 ml (2 cup) oatmeal
125 ml (2 cups) whole grain cereal of your choice (e.g. Pronutro)
125 ml (2 cups) high-fibre breakfast cereal (e.g All Bran flakes) finely crushed
250 ml (1 cup) oats
1 apple, peeled and grated
125 ml (2 cups) sultanas (raisins)
1 egg white
75 ml (5 tablespoons) fruit flavour low-fat yogurt
60 ml (4 tablespoons) soft lite margarine
90 ml (6 tablespoons) caramel brown sugar
30 ml (2 tablespoons) golden syrup
2 ml (½ teaspoons) baking soda
Directions:
Preheat the oven to 180 °C (356°F)
Sift the flour and salt in a large bowl. Add the oatmeal, whole grain cereal (Pronutro), high-fibre breakfast cereal and oats. Stir with an upward motion to aerate.
Add the grated apple, sultanas (raisins), egg white and yogurt and mix well.
Heat the margarine, sugar and syrup together in a saucepan and stir until melted. Remove from heat. Add the baking soda and stir until it foams. Pour over the dry ingredients. Mix thoroughly. The dough will be slightly crumbly.
Spoon the dough into one half of a lightly greased baking tray. Spread it out evenly and firmly to a thickness of 1,5cm. Bake 25-30 minutes long or until golden brown.
Use a hot knife to cut it in 15 breakfast bars while still hot. Allow to cool.
