Sensitive Canberra: Your guide to sensitive food and inclusive places to eat and drink
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Planning, shopping for, cooking or coordinating delicious meals every day already comes with mental load, on top of living life, and spinning all the plates.
Add the overthinking that comes with food sensitivities, allergies, brain fog, digestive and other chronic illness symptoms and food can become a puzzle instead of a joy.
Events, travel and work meetings require considering if the dishes could trigger a flare-up, timing meals around medication or blood sugar, explaining dietary needs to loved ones and venues, planning ahead, carrying Tupperware, and being mindful of food safety and cross-contamination. Yum?
Allergies and intolerance are on the rise, so it’s increasingly common for a gathering to be a checklist gluten, dairy, egg, soy, peanut, tree nut, soy, sesame, celery, salicylate, amine, preservative and more. But awareness and inclusivity are increasing, so we are able to communicate our diagnosed needs much easier.
There’s also research emerging about the connection between digestion, health, stress and our nervous system, along with evidence based training programs such as Nerva that are designed to improve conditions such as IBS with hypnosis and nervous system training, so the future is bright for people with chronic illness!
But what are some easy ways to make it through the day? Taking a few deep breaths before each meal is a great place to start and being present in savouring the sight, smell and taste of your food.
Finding joy in food
A silver lining of my chronic illness is a deep love of food, cooking, and finding the simplest of meals delicious. The smell of fresh basil simmering on the stove, music playing and cooking a meal from childhood is heaven. To eat with loved ones who know my dietary needs feels like such a gift!
As I go through my health journey with Ehlers Danlos Syndrome – including sensitive digestion – I’m learning the more I relax around food and open up my diet (with expert guidance), the healthier I become. I’m excited to continue exploring Canberra’s supermarkets, markets, bakeries, coffee, tea, drinks, treats and chocolate.
HerCanberra loves discovering sensitive foodie friendly cafes, restaurants and bars so make sure check out past articles for some gluten, nut and dairy-freefavourites. Healthier Choices Canberra also offers a list of cafes, restaurants and other venues, which have pledged to provide healthier options.
Working with a dietician
Registered Dieticians are here to support chronic illness clients with their additional, unique needs and evidence based dietary strategies so we can live with the most food freedom possible. I am fortunate that there are dieticians who specialise in my condition such as Savvy Dietetics, Nutrition for Hypermobility & Invisible Illnesses, and those that are experienced across a range of conditions such as Tilly from Earth & Seed Nutrition.
Guidance around structuring meals and nutrition, at each point in your health journey is indispensable, especially with gut issues. Food is not only fuel, carbohydrates, proteins, fats and fibre, but innumerable micronutrients that impact all aspects of our health, performance, recovery, mood, mental clarity and even sleep.
I love eating three meals and three snacks to keep up my energy, with favourites such as porridge, muffins, quiche, curries, sushi and BBQ. I’ll vary the ingredients each week and seasonally, for enjoyment, and to build gut diversity.
Grocery shopping
From my weekly meal template, I’ll create a shopping list across fruit, vegetables, dairy, nuts, seeds, herbs, spices, proteins, fats, grains, legumes, treats, pantry and home items. Shopping online for home delivery is especially good if you experience fatigue, pain or sensory issues, plus it’s much easier to shop the specials. Alpha Fresh Canberra is a fantastic grocery delivery service with many local and organic options. Gym Meals Direct provide locally made, gym friendly meals, with many sensitive options delivered to your door.
I’ll always go for season produce when I can. With autumn here, I’m loving apples, pears, oranges and pumpkin.
If I have time, I love to shop in person, my favourite places are:
- Harris Farm in Majura, their imperfect produce is gorgeous and such good prices.
- Supabarn of course, I could wander the aisles forever and love to treat myself to their premade meals.
- Fyshwick Markets and Capital Food Market Belconnen, and all of our local farmers markets (see HerCanberra’s weekly What’s On article for times).
- Three Mills Bakery, I love their sourdough loaves, with pristine ingredients.
- Asian grocers are a treasure trove of whole food ingredients at great prices like grains, legumes, vegetables, spices, herbs and more.
- Scoop Wholefoods in Kingston, when it’s time to restock the pantry, with their range of grains, legumes, flours, nuts, seeds, pastas, chocolates and more, plus sensitive bulk cleaning and self care products.
Simple kitchen, fridge and pantry
To keep mental load low, I keep the kitchen, fridge and pantry simple. It’s just my partner and I so this is easier than with a large family, but I find simplifying so helpful. We’ll have a few types of rice, pasta, lentils and so on, then buy another type when it’s time for a top up. Same in the fridge with a few types of protein, fruit, dairy and veggies.
Another tip is cooking plain meals with simple ingredients, such as stir-fries or roasts, or meals with separate components such as wraps. Each person can choose their own adventure, adding sauces, flavours, cheese or toppings as they wish, making it easy to feed a range of dietary needs.
Choosing mostly whole foods minimises ingredient label deciphering. “Free From” packaged foods are great for convenience but can be pricey, while naturally free from ingredients like rice are inexpensive, and so versatile.
Chefs Eat Canberra
I couldn’t be more excited to pick up my copy of the Chefs Eat Canberra cookbook, by former Canberra restaurateur and Canberra Times reviewer, Chris Hansen. Featuring 30 Canberra restaurants and chefs, 80 recipes, I’ve already tagged 20 pages to start cooking my way through, and gifted several copies to loved ones.
Eating out with chronic illness and food intolerances can be challenge so it has been wonderful to see that the majority of dishes featured are whole food-based. Not surprising given the high-quality produce available in Canberra and the use of traditional cooking techniques from across the world. It gives me more confidence to eat out with loved ones, and a feeling of food freedom.
It was also wonderful to hear Chris discussing accommodating dietary needs as an opportunity for creativity in the kitchen. Of course, calling the venue ahead is most appreciated to ensure they are able to accommodate your needs, and have time to prepare.
Two Before Ten
I couldn’t write an article about inclusive food without including Canberra OG Two Before Ten. Their website says it all: “Through our cafes, roastery and urban farm we work to look after the planet, our people and our customers. Because we believe what we do everyday matters”. Every experience at one of their cafes, I’ve been excited to eat the freshest of fresh whole food, with much of the produce from their own farm in Aranda.
There are many options for various dietary needs. I loved the garden roll with egg, halloumi, capsicum sauce, avocado and kale, and I could taste how simply beautiful the ingredients were (current version is the Rosti Roll). Their coffee of course is 10/10.
Atomic Canberra & Common Grounds Gowrie
I was fortunate to meet some of the team behind these fantastic venues to talk about all things whole foods, allergies, intolerance and providing fantastic experiences for their customers. They are pros at providing meals for all dietary requirements, especially at Questacon’s Atomic Cafe, where they often cater for large school groups.
As a chronic illness girl and foodie, it is such a joy to know there are so many passionate businesses through Canberra, committed to health and inclusivity. Add a low fragrance venue, two green walls for air quality and noise at Atomic, great coffee and music, you have all my love languages ticked.
Canberra chocolate
Canberra has some fantastic chocolate experiences, my top being a visit to Jasper and Myrtle in Dairy Road to see their chocolate and gelato made with Tilba Dairy , and a day trip to Murrumbateman Chocolate Co for a chocolate making workshop or tasting.
On a recent visit to Murrumbateman, I spoke to the owner Yasmin about her approach to allergens, including clear labelling, transparency, their passion for incredible quality and wholefood ingredients. It is a gorgeous place with a deck overlooking the lake and a boutique full of handmade chocolate and other local foodie treasures.
Sensitive Foodie Gift Ideas
Any of the Canberra goodies mentioned above could make great presents for your sensitive loved ones, if you know they suit their specific health and dietary needs. I’d love to receive gifts, a date with loved ones or a voucher from Way Point Tea Co, Future Swirl oat based ice cream, Spilt Milk Bar real ingredient gelato, non alcoholic wine from award-winning local ALTINA, COOK & CO Kingston or Two Before Ten .
Until next month, we’d love you to share your Sensitive Canberra tips, and your favourite foodie moments. Connect with Lisa on Instagram @chronicillness.chic or by email at simplicity.canberra@gmail.com
Disclaimer: These articles don’t include medical advice. Please consult your GP or specialists, or Sensitive Choice (National Asthma Council Australia) for verified allergy inclusive products.
Feature image: Two Before Ten. Credit: Andrew Ly.
