5 Ways to Lower Your SALT Intake While Eating a Low-FODMAP Diet

LOWER SALT LOW FODMAP

Those following a Low-FODMAP diet may cringe at having to restrict their diet even further, however eating less sodium is very important for good health.

About 90% of Americans consume too much sodium according to the Centers for Disease Control & Prevention (CDC), increasing their risk of high blood pressure. Americans consume about 3,400 mg of sodium each day, and the majority of sodium eaten is already present in foods before purchase or preparation.

Over 3 / 4 of our sodium intake is from processed foods. It turns out that very little of our sodium intake comes from the salt shaker – only about 6%. Since most of our salt intake comes from processed and packaged foods, below are some key methods for how to reduce this major source of sodium (often the hidden sodium) in our diets:

  1. Eat fewer processed and prepared foods and more whole foods.  Bread/Crackers are one of the main sources for sodium in a typical American diet. You want to carefully check the sodium counts per serving on all nutrition labels, especially Gluten-Free foods.
  2. Eat less or moderate amounts of cheese. Cheese tastes good, however lactose is a FODMAP and can cause problems when too much is consumed (even of an allowed cheese).
  3. Check sodium amounts and add them up. You may think that you are not eating a lot of sodium, however when you total up the amount per meal and per day you may be surprised at how much you are eating!
  4. Look for Low-Salt versions of Low-FODMAP foods. *Look for low-sodium versions of deli meat such as Low-Sodium Turkey Breast because deli meat often has a lot of sodium.  Buy chicken stock with “No Added Salt” while also free of onion/garlic (to be free of FODMAPs) because canned/boxed soups have a lot of sodium (Swanson’s makes one in the USA ). Look for “No Added Salt” Tuna Fish  because canned fish often is high is sodium (Trader Joe’s makes a good one).
  5. Use salt-free, low-FODMAP herbs/spices (fresh are best) liberally to add flavor. Start an herb garden inside or outside for a continuing supply of herbs/spices such as green onion tops, rosemary, basil, thyme, dill, oregano, spearmint/peppermint, sage, etc. Adding flavor without salt is easy if one takes the time to find and use low-salt or salt-free low-FODMAP herbs/spices. Using infused oils such as garlic-, shallot-, or truffle-infused oil are great ways to add flavor without salt and you only need a small amount to add flavor without FODMAPs (fructans are not soluble in oil and should not cause FODMAP-related issues).

 

A low-sodium recipe from my website (SalTrax.com) and adapted for Low-FODMAP:

Flavorful Low-Sodium and Low-FODMAP Chicken Soup
Servings: 8

Ingredients:

  • 1 whole chicken or cut up parts
  • 8 c. cold water
  • 1 c. celery, large slices
  • 1 c. carrots, whole
  • 1 tsp. garlic-infused oil
  • 1 tsp. shallot-infused oil
  • Parsley, bunch (and/or other fresh herbs of your choice)
  • 1/4 tsp pepper or 3-4 peppercorns and 2  tsp. table salt – divided

Directions:

  1. Place chicken or chicken parts in a large dutch oven.
  2. Add cold water and rest of the ingredients except for salt; bring to a boil.
  3. Simmer for 2 hours.
  4. Add 1 tsp salt halfway through cooking and 1 tsp at end of cooking.
  5. Remove chicken and vegetables from broth and refrigerate broth overnight.
  6. Remove hardened fat from surface on next day and remove bones and skin from chicken and discard. Remove and discard any overcooked mushy vegetables.
  7. Refrigerate meat and vegetables.
  8. Next day, add chicken and vegetables to the broth after fat is skimmed off.

*Optional: add fresh quartered potatoes or cooked rice (uncooked rice absorbs too much of the chicken broth); sliced celery, sliced carrots, and parsley to the soup. 
Boil and simmer until vegetables are tender (30 -45 min). Serve warm

 

Resources for more information about eating a low-sodium diet:

Centers for Disease Control & Prevention (CDC)

American Heart Association

National Salt Reduction Initiative (NSRI)

My book: How to keep track of your salt intake: Easy as 1 – 2 – 3

Sandra Parkington

A bit about me:   After years of digestive troubles, I became very ill five years ago and was finally diagnosed with Fructose Malabsorption by an astute allergist. In the past five years it has been quite the journey of learning what foods my body can tolerate and which ones throw me into horrible symptoms. I seem to be holding my own now following the Low Fodmap diet; I eat gluten-free, low-sodium, and dairy-free in addition to pretty strictly following the diet. Since going dairy-free a year ago, my frequent migraine headaches are gone. Before I knew dairy was the culprit I wrongly thought that I couldn’t tolerate tomatoes or carrots. I now am able to eat a small amount of tomatoes and carrots which is wonderful. I especially enjoy eating them when they are fresh from the Farmer’s Market.

Colleen and I had met online several years ago through one of the Facebook Low-Fodmap support groups, however due to various scheduling conflicts we had not had the chance to meet. Finally meeting Colleen in person recently at the annual San Diego Gluten Free / Allergy Free Expo was a real treat. 

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Low-FODMAP Chocolate Peanut Butter Mug Cake

I have always loved Valentine’s Day.  Relationship or not, Valentine’s Day is a great opportunity to go a little further and show someone how much you love them.  Maybe you really love your BFF because she/he has been so good to you – why not surprise them with a bottle of champagne?  Or what about your immediate family – has anyone gone out of their way for you?  Simply sending a card or a virtual card to say “thank you” and “I love you” goes a long way.  Life is truly unpredictable, and sometimes the people we love most appreciate just a little show of affection!  So show someone you care right now.  In fact, you could show someone you care in five minutes with this delicious low-FODMAP mug cake 🙂

Low-FODMAP Chocolate Peanut Butter Mug Cake

 

low fodmap mug cake2 tablespoons all-purpose gluten-free flour like Bob’s Red Mill
1.5 tablespoons cocoa powder like Nutivas Naturals
1/8 teaspoon baking powder
1/8 teaspoon baking soda

1/8 teaspoon cinnamon
1 tablespoon turbinado sugar

1 egg white, large

1 tablespoon smooth natural peanut butter (or allergen-friendly SunButter)
1 teaspoon coconut oil
4 tablespoons almond milk, unsweetened

Directions

  1. Bring coconut oil to room temperature or melt just slightly first in microwave
  2. Combine dry ingredients in a medium size bowl
  3. Add wet ingredients and mix
  4. Spray a mug with oil and transfer batter into mug
  5. Microwaves very but most will bake the mug cake at 1 minute on high

And if you want to be on the healthier side, here is my:

Healthy Chocolate Mug Cake

 

2 tablespoons all-purpose gluten-free flour
1.5 tablespoons cocoa powder
1/8 teaspoon baking powder
1/8 teaspoon baking soda
1/2 tablespoon turbinado or muscovado sugar

1 egg white, large
1 teaspoon coconut oil
4 tablespoons almond milk, unsweetened

Same directions as above!

Options:

  • Add 1 tablespoon low-FODMAP protein powder like Jay Robb’s Unflavored Egg Protein Powder
  • Use maple syrup instead of coconut palm sugar
  • Add unsweetened shredded coconut
  • Add 1 tablespoon crushed low-FODMAP nuts like walnuts or macadamia nuts
  • Make it vegan by using a flax egg instead of an egg

Enjoy and have a wonderful Valentine’s Day!

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Be good to yourself and your gut!

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme

colleen frnacioli

Low-FODMAP Holiday Side Dish: Creamy Rosemary Polenta

Empty cookbook for Christmas recipes on wooden table

Just because you’re following the low-FODMAP diet, doesn’t mean you can’t make dishes that both you and your guests can enjoy!  Whether you are hosting at your place or going to a potluck, I’ve got a few delicious low-FODMAP holiday recipes for you that everyone else will love too.  This week I shared my recipe for low-FODMAP Chocolate and Pecan Bread Pudding – it’s gluten-free, dairy free and delectable!  See it here.  And try this low-FODMAP Lemon Olive Oil Cake!

Need a hearty side dish?  You’ll love my low-FODMAP Creamy Rosemary Polenta.  It’s great paired with poultry, fish or vegetarian dishes.  I love the the aroma of rosemary along with the truffle salt and the creaminess of the polenta and Parmesan cheese.  Mmm-mm! Add more cheese if you desire!

Low-FODMAP Creamy Rosemary Polenta

Serves 12

Ingredients

  • 2 ¾ cups low-FODMAP chicken broth
  • 2 cups water
  • 1 1/2 cups lactose-free milk
  • 1/2 tablespoon chopped fresh rosemary
  • 1 teaspoon truffle salt
  • 1 1/2 cups non-GMO yellow cornmeal
  • 1 tablespoon butter
  • ¾ cup shredded Parmesan cheese
  • freshly ground black pepper

low fodmap rosemary polenta copy

  1. Place chicken broth, water, milk, rosemary and salt into a saucepan. Bring to a boil. Once boiling reduce heat to low and gradually whisk in cornmeal, stirring often to prevent lumps, about 15 minutes. Remove from heat, and stir in the Parmesan cheese until well combined.
  2. Preheat oven to 375°F. Grease a small casserole dish, about 2-quarts. Using a spatula, remove polenta from saucepan and add to casserole dish, spreading evenly in the dish. Sprinkle top with freshly ground black pepper, as much as desired.
  3. Bake until polenta is bubbling and slightly brown on top and along edges; about 30 minutes.  Sprinkle with more Parmesan cheese and freshly ground black pepper if desired.

Don’t forget to follow me on social media and sign up for my newsletter! Follow/like/comment on FacebookInstagramTwitter and Pinterest.

Have a great rest of your day!

Colleen Francioli

colleen frnacioliCertified Nutritionist Consultant

 

Low-FODMAP, Gluten-Free, Lactose-Free Blueberry Muffins

fodmap life gluten free lactose free muffinsI adapted this recipe from the Food Network and was very happy with the results!  To make these Blueberry Muffins I swapped out agave nectar for maple syrup and canola oil for coconut oil.  This is a low-FODMAP recipe and also lactose-free as rice milk is used.

Ingredients
2 cups gluten-free all-purpose baking flour (I used the Bob’s Red Mill brand)
2 teaspoons baking powder
2 teaspoons baking soda
1 teaspoon kosher salt
1 teaspoon xanthan gum
1 teaspoon ground cinnamon
1/2 cup unrefined organic coconut oil
2/3 cup Grade A organic maple syrup
2/3 cup rice milk
1 tablespoon alcohol-free vanilla extract
1 cup fresh organic blueberries

Directions
Preheat the oven to 325 degrees F. You can line a standard 12-cup muffin tin with paper liners or I use Williams-Sonoma Goldtouch® Nonstick Muffin pan without liners.

In a medium bowl, whisk together the flour, baking powder, baking soda, salt, xanthan gum, and cinnamon. Add the oil, maple syrup, rice milk, and vanilla to the dry ingredients and stir until the batter is smooth. Using a plastic spatula, gently fold in the blueberries just until they are evenly distributed throughout the batter.

Pour 1/3 cup of the batter into each prepared cup, almost filling the cup. Bake the muffins on the center rack for 22 minutes, rotating the pan 180 degrees after 15 minutes. The muffin will bounce slightly when pressed and a toothpick inserted in the center will come out clean.

Let the muffins stand for 15 minutes, then transfer to a wire rack and cool completely. Store the muffins in an airtight container at room temperature for up to 3 days.

You can see the original recipe here.

Have a healthy day!  ~ Colleen

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