Table of Contents
Foreword ix
Introduction xi
Part 1 All About the Low-FODMAP Diet
Chapter 1 How Food Can Trigger Gut Symptoms
The human gut 4
Gut reactions to food 5
Celiac disease 6
Irritable bowel syndrome 8
Inflammatory bowel disease (IBD) 9
Chapter 2 What Is IBS?
What causes IBS? 12
What causes the symptoms of IBS? 13
Why don't we all suffer from IBS? 15
Treatment of IBS 18
Chapter 3 All About the Low-FODMAP Diet
What are FODMAPs? 24
How do FODMAPs cause symptoms of IBS? 24
How do we know the low-FODMAP diet works? 26
Introducing the FODMAPs 28
Oligosaccharides 28
Galacto-oligosaccharides (GOS) 30
Disaccharides 31
Monosaccharides 33
Polyols 35
How do we know what FODMAPs do in the bowel? 36
Chapter 4 Implementing the Low-FODMAP Diet
Where do I start? 38
Registered dietitians 39
Breath hydrogen tests 40
A low-FODMAP diet Q&A 41
FODMAP-containing foods and suitable alternatives 44
Reintroducing the FODMAPs one at a time 46
What if the low-FODMAP diet doesn't work for me? 47
Chapter 5 Putting the Low-FODMAP Diet into Practice
Snacks 50
Nonalcoholic beverages 50
Alcoholic beverages 52
Main meal substitutions 53
Basic baking tips 53
The low-FODMAP diet for vegetarians and vegans 55
The low-FODMAP diet and diabetes 56
The low-FODMAP diet and celiac disease 57
The low-FODMAP diet and inflammatory bowel disease 58
The low-FODMAP diet for children 58
Chapter 6 Low-FODMAP Diet Menu Plans
General low-FODMAP 14-day menu plan 64
Lacto-ovo vegetarian low-FODMAP 7-day menu plan 68
Vegan low-FODMAP 7-day menu plan 70
Low-fat low-FODMAP 7-day menu plan 72
Dairy-free low-FOOMAP 7-day menu plan 74
Chapter 7 Making the Low-FODMAP Diet Easier
Reading food labels 78
Avoiding onion and garlic 79
When should wheat be avoided? 80
Food additives: what to avoid and what is suitable 80
Low-FODMAP staples for your pantry and fridge 81
Low-FODMAP versus gluten-free foods 82
Chapter 8 Special Occasions and the Low-FODMAP Diet
Entertaining at home 84
Menu ideas for dinner parties 84
Suggestions for finger food and picnics 85
Eating out 85
Look for friendly places to dine 86
Telephone ahead 86
Take your own 88
Enjoy yourself! 88
Eating at friends' houses 88
Traveling 89
Tips for travel within North America 89
Tips for overseas travel 90
Part 2 Low-FODMAP Recipes
Appetizers and Light Meals
Feta, Pumpkin, and Chive Fritters 97
Chicken Tikka Skewers 98
Tuna, Lemongrass, and Basil Risotto Patties 101
Cheese-and-Herb Polenta Wedges with Watercress Salad 102
Spiced Tofu Bites 104
Salads
Egg and Spinach Salad 106
Quinoa and Vegetable Salad 107
Crab and Arugula Quinoa Salad 109
Mixed Potato Salad with Bacon-and-Herb Dressing 110
Roasted Vegetable Salad 113
Five-Spice Asian Pork Salad 114
Gluten-Free Fatoush Salad with Chicken 117
Chicken Salad with Herb Dressing 118
Soups, Stews, and Curries
Chicken Noodle and Vegetable Soup 121
Lemon Chicken and Rice Soup 122
Cream of Potato and Parsnip Soup 123
Pork Ragout 124
Lamb and Sweet Potato Curry 125
Warming Winter Beef Soup 126
Beef Korma 128
Casseroles and Baked Dishes
Sweet Potato. Blue Cheese, and Spinach Frittata 131
Zucchini and Potato Torte 132
Shepherds Pie 133
Squash, Rice, and Ricotla Slice 134
Goat's Cheese and Chive Soufflés 137
Feta, Spinach, and Pine Nut Crêpes 138
Beef and Bacon Casserole with Dumplings 141
Pasta, Noodles, and Rice
Pasta with Ricotta and Lemon 144
Tuscan Tuna Pasta 145
Spinach and Pancetta Pasta 146
Chickee and Pepper Pilaf 148
Chinese Chicken on Fried Wild Rice 151
Singapore Noodles 152
Thai-Inspired Stir-Fry with Tofu and Vermicelli 155
Stir-Fried Pork with Chile and Cilantro 156
Risotto Milanese 157
Tomato Chicken Risotto 158
Entrées
Paprika Calamari with Garden Salad 163
Chili Salmon with Cilantro Salad 164
Dukkah-Crusted Snapper 166
Balsamic Sesame Swordfish 167
Lemon-Oregano Chicken Drumsticks 169
Chicken with Maple-Mustard Sauce 170
Chicken with Herb Rösti 171
Prosciutto Chicken with Sage Polenta 172
Chicken Kibbeh 175
Roast Pork with Almond Stuffing 176
Peppered Lamb with Rosemary Cottage Potatoes 179
Herbed Beef Meatballs with Creamy Mashed Potatoes 180
Breads and Baked Goods
Poppy Seed, Pepper, and Cheese Sticks 185
Two-Pepper Cornbread 186
Zucchini and Pumpkin Seed Cornmeal Bread 189
Olive and Eggplant Focaccia 190
Chia Seed and Spice Muffins 193
Pineapple Muffins 194
Breakfast Scones 197
Cookies and Bars
Chocolate Chip Cookies 201
Macaroons 202
Simple Sweet Cookies 203
Lemon-Lime Bars 204
Strawberry Bars 207
Brownies 208
Cakes and Tarts
Basic Chocolate Cake 211
Mocha Mud Cake 212
Vanilla Cake 215
Carrot and Pecan Cake 216
Lemon Friands (Mini Almond Cakes) 219
Moist Banana Cake 220
Sweet Almond Cake 223
New York Cheesecake 224
Baked Caramel Cheesecake 227
Polenta Cake with Lime and Strawberry Syrup 228
Citrus Tart 231
Puddings, Custards, and Ice Cream
Dairy-Free Baked Rhubarb Custards 235
Panna Cotta with Rosewater Cinnamon Syrup 236
Crêpes Suzette 239
Caramel Banana Tapioca Puddings 240
Banana Sundaes with Orange Rum Sauce 242
Rhubarb and Raspberry Crumble 243
Gooey Chocolate Puddings 245
Cinnamon Chili Chocolate Brûlées 246
Frozen Cappuccino 249
Baking Ingredients 251
Further Resources 255
Your Food Diary 258
References 261
Acknowledgments 265
Index 267
About the Authors 275