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Every Tuesday, Britain's leading nutritionist explains how to eat your way to health. This week Jane explains how junk food harms our digestive system and reveals the healthiest foods to snack on after a heart attack...
When did we stop realising that what we do - or don't - put into our body is bound to have an impact on our digestive system? I ask this because I've noticed a rise in the number of teenagers brought to me by their parents convinced their children have irritable bowel syndrome caused by food allergies.
There's no denying the symptoms of IBS can be extremely uncomfortable: wind, bloating, pain, constipation, or the opposite (having to rush to the loo).
The problem is the food allergy theory. Although this can cause IBS, food allergy itself is extremely rare. However, many people leap on the idea and start busily cutting out major food groups - invariably wheat and dairy - which is completely the wrong thing to do.
Junk food diet: Many teenagers think they have an allergy to wheat or dairy and cut out important food groups to try and identify the problem food, but this can really mess up their diet Teenagers can end up getting in a real mess with their diet - if they think they have an 'allergy' to wheat or dairy, they can end up going the whole day just having drinks and crisps and anything sweet they can grab.
As a result, they'll be missing out on a major source of fibre, a lack of which can actually be the main cause of their symptoms - constipation or stomach aches!
And if they cut out dairy as well they run a big risk of depriving their bones of essential calcium, increasing the chances of brittle bones later in life.
The first couple of decades of life are when they build up strong bones, so teenagers need a regular hefty source of calcium (ideally a glass of milk, some cheese and a yoghurt every day).
Instead, teenagers often rush out of the house with no breakfast, grabbing a fizzy drink or a chocolate bar and having little more than a bag of chips or crisps all day, followed maybe by a beef burger or a fatty ready meal in the evening. No wonder their gut is windy and painful and they don't go to the loo properly.
Rather than cutting things out of their diet, it's about establishing a healthy diet in the first place. Give them a good month or so of breakfasting on high-fibre cereal/porridge (one of the microwave instant ones will do), perhaps with some chopped fruit, e.g. a banana, on top, or a couple of slices of wholemeal toast.
Make sure they drink water throughout the day instead of fizzy drinks, have a sandwich or a good school meal for lunch (or soup with bread, if they're able to open a tin at school), and a meatandtwo-veg or a rice/potato-based meal in the evening. This will soon lead to improvement.
If you suspect wheat irritates your child's gut, don't cut it out completely, but perhaps avoid providing it (in pasta or bread) with every meal - it could just be that their body doesn't like too much of any one type of food.
If they have pasta in the evening and their gut is upset, that isn't down to an allergy to wheat; rather that they would be better off with risotto or jacket potatoes - too much of anything isn't good for us.
Ninety per cent of the teenagers with IBS-type symptons I see get better when they eat healthily.
Sensible snacks after a heart attack
I had a heart attack last year and am trying to cut out sweets and fattening snacks. I've tried replacing them with fruit and nuts, but have found that both of these give me really bad stomach ache. Is there anything that I can take to stop this, or any suggestions on an alternative? Graham Houghton, Hampshire.
Jane says... After a close call with your health, it's only right to look at your diet with a new perspective - making changes can be the deciding factor in whether you're unlucky enough to have another heart attack. You don't mention your weight, but I suspect you'll be keeping it in check, which is vital as it will not only reduce the strain on your heart, but will also lower your blood pressure, in turn reducing your risk of future heart attacks and stroke.
You need to watch fat in your diet - go for vegetable fat, which is better for your cholesterol levels. Too much 'bad' (LDL) cholesterol can start depositing in the blood vessels, leading to increased blood pressure.
Choose fats from nuts, olives and other vegetable sources such as hemp and sunflower oils, which increase 'good' cholesterol levels.
For snacks, have a few nuts - unsalted. They can be exceedingly calorific, so don't eat loads.
Try a small handful, say six Brazil nuts, perhaps with an apple, as the combination of something fresh (also high in vitamin C) with nuts means it's satisfying and will keep you going until your main meal.
Eating too many nuts and fruit can give you stomach ache - cooking can make these easier to digest. Why not try making flapjacks full of seeds and oats (both are good for the heart, and there is fibre and omega-3 in the seeds)?
This should keep you satisfied for longer than a chocolate bar, so you'll be less likely to over-eat at mealtimes.
BAKED APPLES
SERVES 4
4 medium Bramley, or other cooking apples; 55g sultanas; 55g dried unsulphured apricots, finely chopped; 25g currants; 25g dried figs, stalks removed and finely chopped; 1 tablespoon pure fruit apple and pear spread (or no added sugar jam); 2 tablespoons fresh orange juice
Preheat the oven to 180C/350F/gas mark 4. Mix the filling ingredients together (everything bar the apples) and leave for 20 minutes. Wash and core the apples, then cut in half.
Place the apple halves, skin side down, on a baking sheet. Top with filling, cover with foil and bake in the centre of the oven for 25-30 minutes, until soft.
FLAPJACKS
MAKES 36
350g butter, plus extra for greasing; 225g demerara sugar; 50g golden syrup; 50g pure fruit spread, e.g. apple and pear; 100g smooth peanut butter; 450g rolled jumbo oats; 3 tablespoons sunflower seeds; 3 tablespoons sesame seeds
Preheat the oven to 180C/350F/gas mark 4. Butter two 28 x 18cm Swiss roll trays and line with baking paper. Melt butter in a large pan over a low heat, add sugar and syrup, fruit spread and peanut butter and stir over the heat until smooth. Add oats and seeds and mix well. Spread in the trays and bake in the oven for 20 minutes. Leave to cool for 15 minutes. Mark into bars and turn out when cool.
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