A doctor who specialises in holistic gut health has shared a pancake recipe with just two ingredients that won’t leave you feeling bloated.
Doctor Julia, who goes by balanceinbeauty on social media, helps women to eliminate stomach pain and bloating. She gives advice online to educate people about gut health and shares gut-friendly recipes.
As today (Tuesday, March 4) is Pancake Day you might be looking to indulge in some healthy pancakes that won’t upset your stomach. Doctor Julia’s recipe, which she shared on TikTok, calls for low-FODMAP ingredients to help reduce symptoms of IBS like bloating, gas and stomach pain.
Her protein-packed pancakes call for just one ripe banana and two eggs per serving. You can also add a handful of blueberries as a topping but this is optional.
The gut health doctor begins by mashing the banana in a bowl until smooth and she then cracks two eggs into the bowl and mixes the ingredients together well. Next cook the pancakes in a skillet over medium heat and top with blueberries, if you would like to.
In the caption of her TikTok post she wrote: “Pancakes that WON’T make you bloated??!! These pancakes are IBS friendly by having low-FODMAP ingredients.
“Low-FODMAP foods help reduce symptoms of IPS like bloating, gas and stomach pain by minimising difficult-to-digest carbs. These pancakes are gentle on your gut while still being delicious. Enjoy a healthy, happy tummy!”
FODMAP is an acronym for a certain class of carbohydrates, called fermentable short-chain carbohydrates, which are more difficult for people to digest. People on a low-FODMAP diet restrict these carbohydrates in order to relieve uncomfortable symptoms and give their digestive system a rest, according to the Cleveland Clinic.
The medical care organisation notes that certain fruits, vegetables, grains and proteins are higher and lower in FODMAPs. Some are “OK to eat in limited amounts but will bother you in larger amounts”.
For example, most legumes and processed meats are high in FODMAPs, but plain-cooked meats, tofu and eggs are low-FODMAP protein sources. When it comes to fruit, apples, watermelon and stone fruits are high in FODMAPs, but grapes, strawberries and pineapples are OK.
Doctor Julia’s pancake recipe is suitable for those with Irritable Bowel System (IBS), a common condition that affects the digestive system. The NHS says it causes symptoms like stomach cramps, bloating, diarrhoea and constipation.
Also, it has given suggestions of steps to take to ease these symptoms. To ease bloating and cramps, the health body advises to avoid foods that are hard to digest, including cabbage, broccoli, brussel sprouts, beans, onions and dried fruit.
Fibre intake is important to consider for those with IBS as well. To reduce diarrhoea, the NHS suggests cutting down on high-fibre foods like wholegrain foods (such as brown bread and brown rice), nuts and seeds and to relieve constipation, it suggests increasing how much soluble fibre you eat.