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.
1. In a large bowl, whisk flour, salt, baking powder and baking soda.
2. In a separate bowl, whisk together honey, butter, eggs, Greek yoghurt, and milk until smooth.
3. Add Greek yoghurt mixture from step two to the flour mixture in step 1 and mix to combine.
4. Allow batter to sit for 20 minutes in order to become smooth.
5. Heat pan, spray with non-stick butter spray or just brush the griddle with olive oil. Drop tablespoons of batter into the hot pan. Cook until the bubbles on top burst and create small holes. Lift the corners of each pancake to check that it’s golden brown on the bottom.
6. Using a wide spatula, flip the flapjack and cook it on the other side until lightly browned.
7. To serve, top each portion of flapjacks with a scoop of Greek yoghurt and mixed berries.
Click on the below links to purchase our Mediterranean e-Books
What is the difference between the Mediterranean Diet and the Mediterranean Easy diet? – Read below:
Both are 21 day meal plans.
Both were created by our dietician Anel Kirsten, for healthy eating and weight loss.
The Mediterranean diet was the first e-book and contained 33 recipes and the Mediterranean Easy Diet was the follow-up with 17 recipes.
The easy diet has fewer recipes because it is for people who don’t always have a lot of time to make lunches and on the menu there is an option to eat the leftovers from the previous night’s dinner, or a snack platter option.
The ideal is to purchase both books, because then you have a greater variety of menus, but it is not a must to have both.
Pasta is one of the most versatile meals you can make. This pasta with peas and pancetta (or bacon) is the perfect weeknight pasta dinner.
Armin, my son’s fun cooking class, Lekkerness is on my Instagram every Wednesday, where he shows how easy it is for even a novice to prepare great food off the LK Fitness App .
The pasta and peas with pancetta recipe is also on the LK Fitness App under Mediterranean recipes.
Serving size
Serves 6
Ingredients
350g spaghetti – or pasta of your choice
salt
olive oil
120g cubed pancetta or bacon cut into bits
2 onions, thinly sliced
2 cups frozen or fresh peas
8 garlic cloves, minced
black pepper
1 teaspoon cayenne pepper, divided
1 bunch parsley, chopped
1 lemon, zested and juiced
grated parmesan cheese, to your liking
Directions
1. Cook pasta to al dente in plenty of salted boiling water, consult package for instructions. Be sure to add a splash of olive oil to the cooking water. Reserve 1 cup of the pasta cooking water aside, then drain pasta – some of the starchy pasta water will serve as a sauce later.
2. Meanwhile, heat a large pan over medium heat. Add pancetta or bacon and cook, tossing regularly, until fully cooked and browned. Remove pancetta onto a plate lined with a paper towel to drain. Carefully dispose of most of the pancetta fat leaving – just a hint – keep about 2 teaspoons for flavouring.
3. Set stovetop to medium heat and return skillet to heat. To the little bit of pancetta fat, add 4 tablespoons olive oil. Heat until shimmering but not smoking, then add onion, peas, salt, black pepper, and 1 teaspoon cayenne pepper. Raise heat to medium-high and cook for 5 minutes, tossing regularly. Add garlic and parsley and cook for another 3 mins, or until peas are fully cooked through.
4. Now return the cooked pancetta to the pan. Add cooked pasta and ¾ cup of the reserved pasta water. Add the remaining 1 teaspoon cayenne pepper, lemon zest and lemon juice. Toss to combine.
5. Add grated parmesan cheese – you might start with 3 to 4 tablespoons and adjust as needed. Taste and adjust seasoning to your liking.
6. Transfer pasta to serving bowls. Enjoy hot.
For recipes, daily meal plans and full exercise programs, download the LK Fitness App.
