Eating for FCS
Learn about the things you can eat to stay healthy, including how much fat is safe to eat.
Find out how much fat is in different foods, and how you can begin to eat a very low fat diet.
You can see how much fat is in a food product by checking the label.
Avoid these foods.
High fat foods include oil, butter, ghee, lard, suet, goose fat, coconut oil and hard margarine. All spreads and cooking fats are high in fat so you will need to avoid these.
Avoid these or eat them only in small amounts, and check that they are within your daily fat allowance.
Eat these alongside fat-free foods, within your daily fat allowance.
Eat these alongside other fat free foods within your daily fat allowance.
These are generally safe to eat.
Do add up the fat content of all foods in your fat tracker, even if the label says they're low fat or fat-free.
It’s well known that fats add flavour to food. To add flavor without the fat, use lots of herbs, spices and flavourings like soy sauce and lemon juice in your cooking. Check out our very low fat recipes for some inspiration.
Some foods can seem healthy but are actually high in sugar or refined carbohydrates. Try to avoid these:
MCT oil is a type of oil which you can use instead of other cooking fats and oils. It’s broken down in a different way in the body so it doesn’t raise your triglycerides. It’s available on prescription in some areas.
Speak to your doctor or dietitian about using MCT oil and whether it’s suitable for you. Make sure you only use prescription grade MCT oil as some over-the-counter-products and/ or coconut oil are not safe if you have FCS. Introduce MCT oil gradually into your diet to avoid side effects.
Using MCT oil has some pros and cons:
Focus on the things you can enjoy rather than the things you can't. Use the pages throughout this section for ideas, including these very low fat recipes.
To avoid eating too much simple and refined carbohydrates, make sure you get enough protein. Around a quarter of your daily calories should come from protein. Not only will this help meet your protein requirements but it can also also help you feel satisfied after eating. Try to have protein-rich foods at each meal and snack. Go for fat-free or low-fat options.
Our bodies are 70% water, and we need enough fluids just to function. Staying hydrated is also really important for your pancreas and for digestion.
Choose nutrient-rich foods to make sure you get the nutrients your body needs. These include vegetables, wholegrains, beans and pulses, fat-free and virtually fat-free dairy foods without added sugar, and lean protein foods such as chicken without the skin, fish (but not oily fish) and shellfish.
It takes a few weeks for new habits to form. So, try to stick with new changes for a few weeks, even if they’re challenging at first, and see how your body feels once it’s had a chance to adapt.