Strawberry, paw paw and goats milk yoghurt breakfast bowl and long- term effects of low FODMAP diets

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Sometimes you feel like something light and energizing for breakfast. Perhaps if you get up early and surf or do some other exercise, you might need some carbohydrates to refuel your body for the rest of the day. Having digestive difficulties can sometimes make this challenging, as many grain based breakfasts can be heavy or irritating for the digestive system, especially modern gluten-containing grains. Dairy may also cause negative effects in your body if your gut is damaged, especially modern pasteurized and homogenized products which can be harder to digest due to the altered structure of the dairy product and lack of natural bacteria to break down the lactose. Unfortunately in our modern world, many of us are significantly affected by stress, which can cause the gut to not work properly and become damaged.

Low FODMAP diets have been shown to significantly improve symptoms in people with irritable bowel syndrome (Halmos et al, 2014). They have also been used in the treatment of small intestinal bacterial overgrowth, with a low FODMAP diet or a combination of the a Specific Carbohydrate Diet (SCD) and the low FODMAP diet being used as part of a multi-faceted treatment regimen (Siebecker, 2014). Recent research has shown however, that long term use of the low FODMAP diet can result in the development of an unhealthy balance of gut bacteria (Halmos et al, 2014). The authors of this study recommend the gradual reintroduction of FODMAP-containing foods after a short term on the low FODMAP diet, to a level that symptoms allow. This finding highlights the importance of balance and using restrictive diets only for specifically diagnosed conditions under the guidance of a registered practitioner.

This recipe is light, energizing and full of beautiful energy, and is ideal for a coastal summer breakfast. It is low FODMAP and consistent with the SCD diet guidelines. Goats milk is often tolerated by people with digestive difficulties better than cow’s milk, due to the different structure of the protein in the milk and is often used successfully for children with autism for this reason. Having it in the form of the 24 hr yoghurt means it is low in lactose, and thus is easier to digest again. The paw paw and strawberries contain carbohydrate which is  important especially for those who exercise, and in an easier form to digest than grains. I hope you enjoy the recipe, and that it gives you a feeling of well-being and fulfillment!

Strawberry, paw-paw and yoghurt breakfast bowl

Serves 1

Organic red paw-paw, diced, 1/2 cup

Organic fresh strawberries, chopped, 1/2 cup

A few dollops of home-made 24 hr goats milk yoghurt, made according to the SCD diet protocol recipe  (except instead of a yoghurt maker, I used an oven proof glass baking dish covered with unbleached, chlorine free baking paper, and put it in my oven set at around 40 degrees C for 24 hours – this worked well) (Coconut yoghurt for Paleo)

1. Place paw-paw and strawberries in an elegant bowl.

2. Spoon a few dollops of 24 hr home-made goats milk yoghurt or coconut yoghurt on top.

3. Enjoy for breakfast with a green tea or decaffeinated coffee, or as a snack any time of the day!

References

Halmos, E. P., Christophersen, C. T., Bird, A. R., Shepherd, S. J., Gibson, P. R., & Muir, J. G. (2014). Diets that differ in their FODMAP content alter the colonic luminal microenvironment. Gut, gutjnl-2014. Chicago. Retrieved from:  https://xa.yimg.com/kq/groups/85940363/731002850/name/FODMAP.pdf

Siebecker, A. (2014). Small intestinal bacterial overgrowth – dietary treatments. Retrieved from: http://www.siboinfo.com/diet.html

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