Nutrition Quarterly Summer 2022

Q A Hey Nute Guru, I’m vegan and also following a low FODMAP diet. With all my dietary restrictions, how can I possibly enjoy barbecues with friends and family this Summer? Having dietary restrictions should never exclude you from enjoying food-centric gatherings! Although it may feel overwhelming, by following a few simple tips you can still kick back, relax, and enjoy a bite al fresco with friends and family. Nute Guru Dietary restrictions come in many forms. You may choose to avoid certain foods to elevate your physical health and sense of well-being, which is likely the case with a vegan (plant-based) diet. If you are afflicted with a food allergy or sensitivity, avoiding certain foods is a necessity, since consuming these foods could have serious consequences. In your case, both apply – your plant-based diet likely means that you avoid all meat, as well as animal products such as eggs, milk, and cheese, plus, there are additional "high FODMAP" foods that you'll need to avoid to prevent stomach upset. The more obvious picnic dishes (like hamburgers, hot dogs, and barbecue, which are all likely off-limits for you) will be easiest to avoid. But, many more beloved picnic dishes contain the above animal products, often hidden in potato or pasta salad (mayonnaise, meat, and cheese) and desserts (eggs, milk, and butter). This presents an even bigger challenge. You may be able to eat more or less of these foods depending on how strictly you follow your plant-based diet; for example, you may also avoid honey, or perhaps you are still comfortable eating eggs. The low FODMAP – which stands for fermentable oligo-, di-, monosaccharides, and polyols – aspect of your diet means that you are avoiding foods that contain certain short-chain carbohydrates resistant to digestion. Avoiding these "trigger" foods may help you cope with IBS or other painful digestive issues. Examples of high FODMAP foods (which you are likely avoiding) are fruits such as watermelon and apples, veggies like garlic and onions, sugars contained in some fruit juices and sodas, and wheat – bread, chips, and crackers, to name a few. Not everyone is affected by all foods the same way, and there is a wide range of scenarios in which you may or may not be affected. No matter the case, you have quite a few dietary restrictions! Fear not – I have a few tips that will help you prepare for gatherings this Summer. Be In Control This applies to what you eat, but also to how/if you talk about your dietary restrictions. Firstly, remember that you are the one that knows what’s best for you and your body. You don’t have to consume anything that will make you feel sick or uncomfortable! If you feel pressured to accept something you don’t want, simply accept it, and set it aside. Your top priority should always be your health. And, if you’re finding that talking about your dietary restrictions leads to complicated or frustrating conversations, you can avoid the topic altogether – it’s your choice! Make A Plan Plan to bring something that you can eat to every gathering, but that could also be enjoyed by others. Don’t set yourself up to be on the sidelines! For example, a pasta salad could be a perfect potluck addition with your combination of vegan and low FODMAP dietary restrictions. Toss together a creamy tahini dressing, some gluten-free pasta noodles, and an assortment of low FODMAP veggies, herbs, nuts, and seeds... nobody will know the intent behind the ingredients. And, you'll be able to relax knowing that you've contributed a delicious dish everyone can enjoy. Stay Posi tive Do your best to focus on what you can eat, instead of what you can’t. Luckily, Summer gatherings tend to be about smaller dishes, like sides and chopped fruit or veggies. Take advantage of this by trying to find at least 3 things to put on your plate. If you need to know what's in something, just ask! It's a very normal question, and you may be surprised by how accommodating people can be. You might not be able to eat a burger, but by asking to put a veggie burger on the grill, you can still adhere to your dietary restrictions while participating in the summer traditions. ...Now, get out there – and happy eating! Nutrition Quarterly · Series 3 – Volume 3 5