胃脹氣吃什麼歐美飲食新概念低fodmap腹敏飲食(4) – 蛋 酸麵包與馬鈴薯食譜
2 low fodmap recipes for 30 days
一天兩餐三十天的低fodmap低脹氣低腹敏低脹氣食譜
Do you suffer from bloating and digestion discomfort? After seeing doctors and taking medicine, do you still feel like nothing has changed? You are not alone. I have been there. I started to get rid of garlic and onions three years ago and it changed my life. I feel so much better and I know what’s causing all my symptoms. It’s 2023, another new year! Do you want to make some changes? Please go on this challenge with me. It’s only 30 days and you might see how it helps with your guts.
I started experiencing some digestive discomfort symptoms three years ago. Gastroesophageal reflux, often feeling uncomfortable in the stomach, bloating, and more severe symptoms when sleeping or just waking up. Sometimes the discomfort starts after eating. I’ve had two upper and lower endoscopies, fortunately there were no serious illnesses, but the doctor said the stomach was inflamed, so I started taking acid blocker medicine prescribed by the doctor. Initially it seemed to improve, but after eating certain foods the symptoms would start again. After taking acid blocker medicine for a while, I started to become constipated, sometimes not being able to go normally for three days. Because I couldn’t go normally, the doctor told me to take fiber drinks or take supplements to help the symptoms, I followed his advice, but the symptoms still did not improve. Later, I talked to a nutritionist friend of mine, and she told me that people with irritable bowel syndrome could try eliminating certain foods from their diet, this type of dietary therapy is called a low Fodmap diet. Although I have not been formally diagnosed with irritable bowel syndrome, she said that people with digestive discomfort can also get improvement from a low Fodmap diet. So I did some research, downloaded some software, and started my low Fodmap journey. I stopped all medication and started adjusting my diet. Now my symptoms have improved, I have also found my problem foods, it was a long but rewarding journey.
I have talked to many friends, and many of them actually suffer from digestive system imbalance like me. Sometimes they don’t know why they will have diarrhea, constipation, abdominal pain, or bloating. So I want to start a thirty-day no garlic and onion dietary challenge. Most people don’t know what a low Fodmap diet is. Simply put, Fodmap refers to four types of sugars.
F – Fermentable (fermentable): a group of indigestible carbohydrates that ferment in the large intestine to produce gas.
O – Oligosaccharides (Fructooligosaccharides and Galactooligosaccharides): Wheat, garlic, onions, and beans, etc.
D – Disaccharides (Lactose): Milk, yogurt, cheese, and ice cream, etc.
M – Monosaccharides (Fructose): Honey, apples, pears, and corn syrup, etc.
P – Polyols (Sorbitol and Mannitol): Apples, pears, white cauliflower, and some mushrooms, etc.
These four types of food are not absorbed in the small intestine, so they enter the large intestine, where they are fermented by bacteria to produce gas, which causes bloating and abdominal pain. Everyone reacts differently to these foods, and most of the time these foods cause my abdominal pain and constipation.
At the beginning of stomach discomfort, my family doctor told me to try excluding garlic and onions from my diet. However, since garlic and onions are essential ingredients in Asian cuisines, it is a super difficult challenge to remove them. I struggled for a long time to achieve this goal. Therefore, I want to start a 30-day no garlic and onion dietary challenge, hoping to join people with digestive problems in this challenge, so that they know that there are others who are the same as them, they are not alone. In this challenge, I want to make 60 dishes that do not contain garlic and onions. I hope to give people who want to try adjusting their diet to improve their digestive system a starting point.
I am not a doctor or a nutritionist, I am just sharing my experience, so these recipes are suitable for me and will not cause me discomfort. I just hope that my experience can help those who need help, and give them a start. If you have any medical questions, be sure to ask your doctor!
Do you suffer from bloating and digestion discomfort? After seeing doctors and taking medicine, do you still feel like nothing has changed? You are not alone. I have been there. I started to get rid of garlic and onions three years ago and it changed my life. I feel so much better and I know what’s causing all my symptoms. It’s 2023, another new year! Do you want to make some changes? Please go on this challenge with me. It’s only 30 days and you might see how it helps with your guts.
This video contains affiliate links, which means I make a small commission at no extra cost to you but purchasing through the links could support me and my family by doing what I love.
你有腹脹和消化不良的煩惱嗎？在看過醫生和服用藥物之後，你是不是覺得沒有什麼改變？你並不寂寞，我也有一樣的經歷。三年前，我開始減去大蒜和洋蔥的食用，這完全改變了我的身體。我的腸胃覺得好太多了，輕鬆了！我也了解了什麼食物會造成我的不適。現在是2023年，又是新的一年。你想要做些改變嗎？清和我一起參加這個挑戰。只有三十天，但是你可能會看到它對你腸胃的幫助。
我在三年前開始有一些腸胃不適的症狀。胃食道逆流，常常胃不舒服，胃脹氣，在睡覺的時候或是剛起床的時候症狀比較嚴重。有時候吃完食物以後也會開始不舒服。做了兩次的胃鏡和大腸鏡，所幸沒有什麼嚴重的病症，但是醫生說胃有發炎，於是我開始吃醫生開的抑制胃酸藥。一開始覺得有改善，但是吃了某些食物以後症狀還是一樣開始。吃久了抑制胃酸的藥，我開始便秘，有時候三天不能正常的排泄。因為不能正常排便，醫生又跟我說可以喝纖維飲料或是幫助排便的補充錠，我也照著喝了吃了，症狀還是都沒有改善。後來我跟我的一位營養師朋友聊天，她告訴我有腸躁症的人，可以試試看去掉飲食裡面的一些食物，這種飲食療法叫做低Fodmap飲食，雖然我沒有被正式診斷出有腸躁症，但是她說有腸胃不適的人，開始低Fodmap飲食也會得到改善。於是我做的一些研究，下載了一些軟體，就開始我的低Fodmap旅程。我斷了所有的藥物，開始從我的飲食做調整。現在我的症狀得到了改善，我也找到了我問題食物們，這是一個很長遠但是很有收穫的旅程。
我跟許多的朋友聊天，有很多人其實都跟我一樣飽受消化系統不協調之苦，有時候不知道為什麼就會拉肚子，便秘，肚子痛或是胃脹氣，因此我想要開始一個三十天的無蒜去洋蔥飲食挑戰。大部分的人都不知道什麼是低Fodmap飲食，簡單的來說，Fodmap是指四種糖類。
F－Fermentable (可發酵的) ：一群不易被消化的碳水化合物，在腸道中發酵產生氣體。
O－Oligosaccharides（寡糖／果聚糖及半乳糖寡糖）：小麥、大蒜、洋蔥和豆類等。
D－ Disaccharides（雙糖／乳糖）：牛奶、優酪乳、起司和冰淇淋等。
M－Monosaccharides（單糖／果糖）：蜂蜜、蘋果、梨和玉米糖漿等。
P－Polyols（多元醇／山梨糖醇和木糖醇）：蘋果、酪梨，白色花椰菜和某些菇類等。
這四類的食物無法在小腸內被吸收，因此會進入大腸，一旦被大腸內的細菌發酵就會產生氣體而這些氣體會讓人腹脹，肚子痛。每個人對這些食物的反應都不太相同，這些食物大部分的時間會造成我的腹痛隨之而來的是便秘。
在胃痛之初，我的家庭醫師有告訴我，試試看先把大蒜洋蔥排除在飲食外，然而由於大蒜洋蔥是亞洲食物裡面的必需品，去掉大蒜洋蔥是超級難的挑戰。我一開始掙扎很久才達到這個目標。因次我想要開啟一個三十天無蒜去洋蔥飲食挑戰，希望跟消化系統有問題的人一起做這個挑戰，讓他們知道也是有人跟他們是一樣的，他們並不孤單，一起接受這個挑戰，可以互相扶持．走得遠，走得久。在這個挑戰裏，我想要做出60道沒有包含大蒜和洋蔥的食物。希望讓想要嘗試調整飲食而達到改善消化系統的人一個開始。
我不是醫生也不是營養師，我只是分享我的經驗，所以這些食譜是適合我不會讓我產生不適的食譜，我只是希望可以藉由我的經驗來幫助需要幫助人，讓他們有個開始。如果你有任何的醫療問題請一定要去詢問你的醫生喔！
Korean Pancake
Ingredients:
Overnight sponge
All-Purpose Flour……………………………..240 g
Sugar…………………………………………….10 g
Water……………………………………………..454 g
Sourdough starter, unfed/discard………..227 g
Pancake batter
All of the overnight sponge
Large eggs………………………………………2
Vegetable oil……………………………………57 g
Salt…………………………………………………3/4 tsp
Baking soda……………………………………..1 tsp
Chinese chives………………………………….100 g
Crab meat…………………………………………100 g
Carrot……………………………………………….30 g
Instructions:
1. Mix flour, sugar, water and starter the night before.
2. Chop chinese chives, cut crab meat into bite size, shred carrot.
3. Mix all the ingredients to become the pancake batter.
4. Heat the pan and add oil, pour one cup of batter. Cook the pancake for 3 mins each side. Place a lid to speed up the process.
韓式煎餅
材料：
隔夜麵糊
中筋麵粉………………………….240 公克
糖…………………………………..10 公克
水…………………………………..454 公克
酸酵母菌種……………………….227 公克
煎餅麵糊
全部的隔夜麵糊
蛋……………………………………2
植物油……………………………..57 公克
鹽巴………………………………..3/4 小匙
小蘇打……………………………..1 小匙
韭菜………………………………..100 公克
蟹肉…………………………………100 公克
紅蘿菠………………………………30 公克
作法：
1.在前一晚將中筋麵粉，糖，水和酵母菌種攪拌均勻，放入冰箱。
2. 將韭菜切碎，蟹肉切塊和紅蘿菠切細長條．
3. 講所有的材料全部攪拌均勻成為煎餅的麵糊。
4. 熱油鍋，放一杯左右的麵糊，用中小火煎三分鐘，翻面再煎三分鐘。用蓋子讓煎餅可以熟得快一點。
Egg Tofu
Ingredients:
Egg………………………3
No sugar soy milk……250 cc
Salt………………………1/3 tsp
Instructions:
1. Beat the eggs and sieve the egg mixer.
2. Add soy milk and salt, mix well.
3. Steam it for 20 mins in medium heat.
雞蛋豆腐
材料：
雞蛋………………………3 顆
無糖豆漿………………..250 cc
鹽巴………………………1/3 小匙
作法：
1. 將蛋打散，過濾過。
2. 加入豆漿和鹽巴．攪拌均勻
3. 中火蒸20分鐘，用筷子在蓋子上蒸
Stir Fry Shredded Potato
Ingredients:
Canola oil………………………..1 tbsp
Shredded potato……………….300 g
Sichuan pepper corn…………1 tsp
Cilantro…………………………..10 g
Rice vinegar………………………1 tbsp
Salt………………………………….1/3 tsp
Instructions:
1. Shredded potatoes.
2. Rinse potatoes couple times and soak them in water for 20 min to get rid of the starch.
3. Grind the pepper corns.
4. Add oil in the pan, add pepper corn powder.
5. Wait until the fragrance of the pepper corn comes out, add the shredded potatoes.
6. Add vinegar to the pan and season with salt, stir in cilantro before plating.
醋溜土豆絲
材料：
葵花油…………………..1大匙
馬鈴薯(中型)……………………300 公克
花椒………………………………1小匙
香菜………………………………10 公克
糯米醋……………………………一大匙
鹽………………………………….1/3 小匙
作法：
1. 將馬鈴薯刨絲
2. 清洗一二次後再以清水泡十分鐘，可以去掉澱粉。
3. 將花椒放入機器裡打碎。
4. 倒入油，將花椒粉放入拌炒。
5. 花椒粉的香氣出來之後先加入土豆絲拌炒，
6. 接著再放入糯米醋增加香氣，加入適量的鹽巴調味，起鍋前放入香菜拌炒
