The Complete Low-FODMAP Diet: A Revolutionary Plan for Managing IBS and Other Digestive Disorders (A Revolutionary Plan for Managing IBD and Other Digestive Disorders)

A diet plan proven to relieve symptoms of irritable bowel syndrome and other digestive disorders{u2014}presented by the world{u2019}s leading experts and tailored to you ?A must-have survival guide? {u2014}Gerard E. Mullin, MD, Associate Professor of Medicine and Director of Integrative GI Nutrition Services at the Johns Hopkins University School of Medicine ?What can I do to feel better?? For years, millions of adults who suffer from irritable bowel syndrome (IBS) have asked this question, often to be met with scientifically unfounded or inadequate advice. The low-FODMAP diet is the long-awaited answer. In clinical trials, over three quarters of people with chronic digestive symptoms gain significant relief by reducing their intake of FODMAPs{u2014}difficult-to-digest carbs found in foods such as wheat, milk, beans, soy, and certain fruits, vegetables, nuts, and sweeteners. In The Complete Low-FODMAP Diet, Sue Shepherd and Peter Gibson explain what causes digestive distress, how the low-FODMAP diet helps, and how to: {u2022} Identify and avoid foods high in FODMAPs {u2022} Develop a personalized and sustainable low-FODMAP diet {u2022} Shop, menu plan, entertain, travel, and eat out with peace of mind {u2022} Follow the program if you have IBS, celiac disease, Crohn{u2019}s disease, ulcerative colitis, or diabetes, and if you eat a vegetarian, vegan, low-fat, or dairy-free diet. And, with 80 delicious low-FODMAP, gluten-free recipes, you can manage your symptoms, feel great, and eat well{u2014}for life Title......Page 4 Copyright......Page 5 Table of Contents......Page 6 Foreword......Page 10 Introduction......Page 12 PART ONE: All About the Low-FODMAP Diet......Page 14 CHAPTER 1: How Food Can Trigger Gut Symptoms......Page 16 The human gut......Page 17 Gut reactions to food......Page 18 Celiac disease......Page 19 Irritable bowel syndrome......Page 21 Inflammatory bowel disease (IBD)......Page 22 CHAPTER 2: What Is IBS?......Page 24 What causes IBS?......Page 25 What causes the symptoms of IBS?......Page 26 Why don't we all suffer from IBS?......Page 28 Treatment of IBS......Page 31 CHAPTER 3: All About the Low-FODMAP Diet......Page 36 How do FODMAPs cause symptoms of IBS?......Page 37 How do we know the low-FODMAP diet works?......Page 39 Oligosaccharides......Page 41 Galacto-oligosaccharides (GOS)......Page 43 Disaccharides......Page 44 Monosaccharides......Page 46 Polyols......Page 48 How do we know what FODMAPs do in the bowel?......Page 49 CHAPTER 4: Implementing the Low-FODMAP Diet......Page 50 Where do I start?......Page 51 Registered dietitians......Page 52 Breath hydrogen tests......Page 53 A low-FODMAP diet Q&A......Page 54 FODMAP-containing foods and suitable alternatives......Page 57 Reintroducing the FODMAPs one at a time......Page 59 What if the low-FODMAP diet doesn’t work for me?......Page 60 CHAPTER 5: Putting the Low-FODMAP Diet into Practice......Page 62 Nonalcoholic beverages......Page 63 Alcoholic beverages......Page 65 Basic baking tips......Page 66 The low-FODMAP diet for vegetarians and vegans......Page 68 The low-FODMAP diet and diabetes......Page 69 The low-FODMAP diet and celiac disease......Page 70 The low-FODMAP diet for children......Page 71 CHAPTER 6: Low-FODMAP Diet Menu Plans......Page 74 General low-FODMAP 14-day menu plan......Page 77 Lacto-ovo vegetarian low-FODMAP 7-day menu plan......Page 81 Vegan low-FODMAP 7-day menu plan......Page 83 Low-fat low-FODMAP 7-day menu plan......Page 85 Dairy-free low-FODMAP 7-day menu plan......Page 87 CHAPTER 7: Making the Low-FODMAP Diet Easier......Page 90 Reading food labels......Page 91 Avoiding onion and garlic......Page 92 Food additives: what to avoid and what is suitable......Page 93 Low-FODMAP staples for your pantry and fridge......Page 94 Low-FODMAP versus gluten-free foods......Page 95 CHAPTER 8: Special Occasions and the Low-FODMAP Diet......Page 96 Menu ideas for dinner parties......Page 97 Eating out......Page 98 Telephone ahead......Page 99 Eating at friends' houses......Page 101 Tips for travel within North America......Page 102 Tips for overseas travel......Page 103 PART TWO: Low-FODMAP Recipes......Page 106 Appetizers and Light Meals......Page 108 Feta, Pumpkin, and Chive Fritters......Page 110 Chicken Tikka Skewers......Page 111 Tuna, Lemongrass, and Basil Risotto Patties......Page 114 Cheese-and-Herb Polenta Wedges with Watercress Salad......Page 115 Spiced Tofu Bites......Page 117 Salads......Page 118 Egg and Spinach Salad......Page 119 Quinoa and Vegetable Salad......Page 120 Crab and Arugula Quinoa Salad......Page 122 Mixed Potato Salad with Bacon-and-Herb Dressing......Page 123 Roasted Vegetable Salad......Page 126 Five-Spice Asian Pork Salad......Page 127 Gluten-Free Fatoush Salad with Chicken......Page 130 Chicken Salad with Herb Dressing......Page 131 Soups, Stews, and Curries......Page 132 Chicken Noodle and Vegetable Soup......Page 134 Lemon Chicken and Rice Soup......Page 135 Cream of Potato and Parsnip Soup......Page 136 Pork Ragout......Page 137 Lamb and Sweet Potato Curry......Page 138 Warming Winter Beef Soup......Page 139 Beef Korma......Page 141 Casseroles and Baked Dishes......Page 142 Sweet Potato, Blue Cheese, and Spinach Frittata......Page 144 Zucchini and Potato Torte......Page 145 Shepherd’s Pie......Page 146 Squash, Rice, and Ricotta Slice......Page 147 Goat’s Cheese and Chive Soufflés......Page 150 Feta, Spinach, and Pine Nut Crêpes......Page 151 Beef and Bacon Casserole with Dumplings......Page 154 Pasta, Noodles, and Rice......Page 156 Pasta with Ricotta and Lemon......Page 157 Tuscan Tuna Pasta......Page 158 Spinach and Pancetta Pasta......Page 159 Chicken and Pepper Pilaf......Page 161 Chinese Chicken on Fried Wild Rice......Page 164 Singapore Noodles......Page 165 Thai-Inspired Stir-Fry with Tofu and Vermicelli......Page 168 Stir-Fried Pork with Chile and Cilantro......Page 169 Risotto Milanese......Page 170 Tomato Chicken Risotto......Page 171 Entrées......Page 174 Paprika Calamari with Garden Salad......Page 176 Chili Salmon with Cilantro Salad......Page 177 Dukkah-Crusted Snapper......Page 179 Balsamic Sesame Swordfish......Page 180 Lemon-Oregano Chicken Drumsticks......Page 182 Chicken with Maple-Mustard Sauce......Page 183 Chicken with Herb Rösti......Page 184 Prosciutto Chicken with Sage Polenta......Page 185 Chicken Kibbeh......Page 188 Roast Pork with Almond Stuffing......Page 189 Peppered Lamb with Rosemary Cottage Potatoes......Page 192 Herbed Beef Meatballs with Creamy Mashed Potatoes......Page 193 Breads and Baked Goods......Page 196 Poppy Seed, Pepper, and Cheese Sticks......Page 198 Two-Pepper Cornbread......Page 199 Zucchini and Pumpkin Seed Cornmeal Bread......Page 202 Olive and Eggplant Focaccia......Page 203 Chia Seed and Spice Muffins......Page 206 Pineapple Muffins......Page 207 Breakfast Scones......Page 210 Cookies and Bars......Page 212 Chocolate Chip Cookies......Page 214 Macaroons......Page 215 Simple Sweet Cookies......Page 216 Lemon-Lime Bars......Page 217 Strawberry Bars......Page 220 Brownies......Page 221 Cakes and Tarts......Page 222 Basic Chocolate Cake......Page 224 Mocha Mud Cake......Page 225 Vanilla Cake......Page 228 Carrot and Pecan Cake......Page 229 Lemon Friands (Mini Almond Cakes)......Page 232 Moist Banana Cake......Page 233 Sweet Almond Cake......Page 236 New York Cheesecake......Page 237 Baked Caramel Cheesecake......Page 240 Polenta Cake with Lime and Strawberry Syrup......Page 241 Citrus Tart......Page 244 Puddings, Custards, and Ice Cream......Page 246 Dairy-Free Baked Rhubarb Custards......Page 248 Panna Cotta with Rosewater Cinnamon Syrup......Page 249 Crêpes Suzette......Page 252 Caramel Banana Tapioca Puddings......Page 253 Banana Sundaes with Orange Rum Sauce......Page 255 Rhubarb and Raspberry Crumble......Page 256 Gooey Chocolate Puddings......Page 258 Cinnamon Chili Chocolate Brûlées......Page 259 Frozen Cappuccino......Page 262 Baking Ingredients......Page 264 Further Resources......Page 268 Your Food Diary......Page 271 References......Page 274 Acknowledgements......Page 278 Index......Page 280 About the Authors......Page 288 The original low-FODMAP diet plan proven to relieve symptoms of irritable bowel syndrome and other digestive disorders with 80 delicious low-FODMAP, gluten-free recipes, first in the series by world-leading experts "A must-have survival guide"—Gerard E. Mullin, MD, Associate Professor of Medicine and Director of Integrative GI Nutrition Services at the Johns Hopkins University School of Medicine "What can I do to feel better?" For years, millions of adults who suffer from irritable bowel syndrome (IBS) have asked this question, often to be met with scientifically unfounded or inadequate advice. The low-FODMAP diet is the long-awaited answer. In clinical trials, over three quarters of people with chronic digestive symptoms gain significant relief by reducing their intake of FODMAPs—difficult-to-digest carbs found in foods such as wheat, milk, beans, soy, and certain fruits, vegetables, nuts, and sweeteners. In The Complete Low-FODMAP Diet , Sue Shepherd and Peter Gibson explain what causes digestive distress, how the low-FODMAP diet helps, and how to: • Identify and avoid foods high in FODMAPs • Develop a personalized and sustainable low-FODMAP diet • Shop, menu plan, entertain, travel, and eat out with peace of mind • Follow the program if you have IBS, celiac disease, Crohn's disease, ulcerative colitis, or diabetes, and if you eat a vegetarian, vegan, low-fat, or dairy-free diet. And, with 80 delicious low-FODMAP, gluten-free recipes, you can manage your symptoms, feel great, and eat well—for life. A diet plan proven to relieve symptoms of irritable bowel syndrome and other digestive disorders. The authors explain what causes digestive distress, how their diet plan helps, and how to manage your symptoms, feel great, and eat well-- for life