IBS Diet - Low FODMAP Oatcakes
A Simple Recipe For Oatcakes Suitable On A low FODMAP Diet
The FODMAP diet can be tough. For years, the information given to IBS or Irritable Bowel Syndrome sufferers has focused on such issues such as how much fibre you are getting in your diet, avoiding well known gut irritants like caffeine and alcohol and leading a stress free lifestyle. But, for many suffers, following this advice to the letter still didn’t help significantly reduce or eliminate the symptoms experienced on a daily basis. The FODMAP diet takes things a step further, identifying additional food groups that are potential causes of IBS symptoms.
Since following the , I have found my IBS symptoms have reduced dramatically. It hasn’t been easy though. There is a lot of conflicting information on the web as to which foods are classed as high Formaps, or ones that cause the symptoms. By process of elimination and re-introducing foods that are on the various lists, I have found which foods in particular, affect me. (It is advisable to consult your Doctor or Dietician before commencing this diet). This discovery of foods and ingredients in foods, that I hadn’t realized before had been the cause of my IBS symptoms, has led to two things. Eating out has become more limited, and buying ready made food, rather than making it from scratch is less of an option. The upside of all this is I am now enjoying making and baking a lot of my own food. FODMAP diet
One type of snack I particularly enjoy is cheese on crackers, but finding crackers that are gluten free and not stuffed with other additives is hard to find. Fortunately, this recipe for oatcakes, makes great flavoursome treats that go exceedingly well with cheese, and in particular my favourite, brie.
300g of oatmeal, not so common in supermarkets but easily found in health food shops.
80ml of palm or olive oil
Few pinches of salt
Simply mix the oatmeal, salt and oil together in a mixing bowl and then add enough hot water to turn into dough.
Roll out the dough on to a floured board (gluten free or corn flour) and cut out into biscuit shapes.
Put the cut out pieces onto a floured baking tray and pop into a pre-heated oven at gas mark 4 or 180C/350F.
Bake for about 30 minutes, turning over during that time.
Place on a cooling tray, leave to cool, then enjoy.
You can reduce the oatmeal and make up the amount with porridge oats if you want a more rustic oatcake.
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