The Complete Low-FODMAP Diet: A Revolutionary Recipe Plan to Relieve Gut Pain and Alleviate IBS and Other Digestive Disorders

by Peter Gibson, Sue Shepherd, William D. Chey (Foreword by)

Overview

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.

Product Details

ISBN-13:	9781615190805
Publisher:	The Experiment
Publication date:	08/13/2013
Pages:	288
Product dimensions:	7.40(w) x 9.10(h) x 0.70(d)

About the Author

Sue Shepherd, PhD, is also author of The Low-FODMAP Diet Cookbook and The 2-Step Low-FODMAP Eating Plan (both published by The Experiment). A dietitian and senior lecturer at La Trobe University (Melbourne), Dr. Shepherd is an invited speaker at national and international medical conferences and has authored over 20 medical journal papers. She is the consultant dietitian for the Medical Advisory Committee to Coeliac Australia and is a Fellow of the Rome Foundation. She herself has celiac disease.

Peter Gibson, MD, is Professor of Gastroenterology at Monash University and the Alfred Hospital (Melbourne, Australia). He is a world-renowned expert gastroenterologist in areas including the low-FODMAP diet, irritable bowel syndrome, and inflammatory bowel disease.

William D. Chey, MD,AGAF, FACG, FACP, RFF, is Professor of Medicine, Director of the GI Physiology Laboratory, and Co-Director of the Michigan Bowel Control Program at the University of Michigan. He also runs a clinical research group, serves as Co-editor-in-Chief of the American Journal of Gastroenterology, and is on the Board of Trustees of the American College of Gastroenterology, the Board of Directors of the Rome Foundation, and the Advisory Board of the International Foundation for Functional Gastrointestinal Disorders (IFFGD).

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

Editorial Reviews

"[Shepherd and Gibson’s] book does a nice job of explaining how and why a low FODMAP diet would be beneficial to many IBS patients. Their in-depth experience with the subject permeates throughout the book, as they offer many practical suggestions for following the diet, including food lists, meal plans, recipes and tips for navigating real-life situations. What makes this book a stand-out is the stunning photography and a sense that following a low FODMAP diet can actually be luxurious! . . . If you are interested in following a low FODMAP diet for your IBS, this book should absolutely be on your bookshelf. If you like to cook, you will want to keep it in your kitchen! . . . Choosing low FODMAPs foods offers such a wonderful alternative to a bland diet, and more importantly, allows you to take in the kinds of foods that are helpful for improving digestive health. This book will definitely guide you in fitting the diet into your lifestyle in a way that feels easy and natural."

Barbara Bolen

"For those with celiac disease who continue to have digestive issues, The Complete Low-FODMAP Diet is a must-read. Drs. Shepherd and Gibson do a tremendous job both in identifying the foods responsible for digestive distress and in offering a personalized approach to a balanced diet free from those triggers. With science-based information and easy-to-follow recipes, this book delivers the why and how that people are looking to know."

Alice Bast

"This detailed, yet easy-to-understand book is written by the two gurus of FODMAP, a scientifically proven dietary treatment that’s rapidly gaining recognition around the world. This book is the roadmap for eliminating problem foods and reintroducing items to find the customized food plan that works specifically for you. More than 80 gut-friendly, gluten-free recipes are included."

Living Without

"IBS has been a daunting problem for patients and their physicians for years. We have seen many drugs and different dietary fads come and go. So, it is wonderful that this solution has been developed for many patients with IBS: a diet based on sound scientific and physiological mechanisms. Combined with good medical care that includes testing for small intestinal bacterial overgrowth and fructose and lactose intolerance, the low-FODMAP diet can be individualized, liberalized, and tailored to each patient. This book also provides a great deal of information as to how the diet can be truly indulged in!"

Peter H. R. Green

"Drs. Shepherd and Gibson have truly created a complete reference guide about the low-FODMAP diet. The book offers evidence that supports the use of the low-FODMAP diet to manage digestive symptoms, especially IBS. The authors walk you through precise diets, recipes, and menus to put the diet into practice. The recipes are easy to follow and the illustrations are quite breathtaking. I strongly recommend this book for all IBS sufferers."

Jeffrey D. Roberts

"The low-FODMAP diet has revolutionized my practice and has helped so many of my patients. If you suffer from irritable bowel syndrome and choosing food is a challenge, this splendid book is a must-have survival guide. Begin your journey back to good gut health by using food as medicine. Kudos to Drs. Shepherd and Gibson!"

Gerard E. Mullin

This detailed, yet easy-to-understand book is written by the two gurus of FODMAP, a scientifically proven dietary treatment that’s rapidly gaining recognition around the world. This book is the roadmap for eliminating problem foods and reintroducing items to find the customized food plan that works specifically for you. More than 80 gut-friendly, gluten-free recipes are included.”—Living Without

“[Shepherd and Gibson's] book does a nice job of explaining how and why a low FODMAP diet would be beneficial to many IBS patients. Their in-depth experience with the subject permeates throughout the book, as they offer many practical suggestions for following the diet, including food lists, meal plans, recipes and tips for navigating real-life situations. What makes this book a stand-out is the stunning photography and a sense that following a low FODMAP diet can actually be luxurious! . . . If you are interested in following a low FODMAP diet for your IBS, this book should absolutely be on your bookshelf. If you like to cook, you will want to keep it in your kitchen! . . . Choosing low FODMAPs foods offers such a wonderful alternative to a bland diet, and more importantly, allows you to take in the kinds of foods that are helpful for improving digestive health. This book will definitely guide you in fitting the diet into your lifestyle in a way that feels easy and natural.”—Barbara Bolen, PhD, IBS.about.com

“IBS has been a daunting problem for patients and their physicians for years. We have seen many drugs and different dietary fads come and go. So, it is wonderful that this solution has been developed for many patients with IBS: a diet based on sound scientific and physiological mechanisms. Combined with good medical care that includes testing for small intestinal bacterial overgrowth and fructose and lactose intolerance, the low-FODMAP diet can be individualized, liberalized, and tailored to each patient. This book also provides a great deal of information as to how the diet can be truly indulged in!”—Peter H. R. Green, MD, Professor of Clinical Medicine and Director of the Celiac Disease Center at Columbia University

“The low-FODMAP diet has revolutionized my practice and has helped so many of my patients. If you suffer from irritable bowel syndrome and choosing food is a challenge, this splendid book is a must-have survival guide. Begin your journey back to good gut health by using food as medicine. Kudos to Drs. Shepherd and Gibson!”—Gerard E. Mullin, MD, Associate Professor of Medicine and Director of Integrative GI Nutrition Services at the Johns Hopkins University School of Medicine, and coauthor of The Inside Tract: Your Good Gut Guide to Great Digestive Health, http://thefoodmd.com

“For those with celiac disease who continue to have digestive issues, The Complete Low-FODMAP Diet is a must-read. Drs. Shepherd and Gibson do a tremendous job both in identifying the foods responsible for digestive distress and in offering a personalized approach to a balanced diet free from those triggers. With science-based information and easy-to-follow recipes, this book delivers the why and how that people are looking to know.”—Alice Bast, President of the National Foundation for Celiac Awareness (NFCA)

“Drs. Shepherd and Gibson have truly created a complete reference guide about the low-FODMAP diet. The book offers evidence that supports the use of the low-FODMAP diet to manage digestive symptoms, especially IBS. The authors walk you through precise diets, recipes, and menus to put the diet into practice. The recipes are easy to follow and the illustrations are quite breathtaking. I strongly recommend this book for all IBS sufferers.”—Jeffrey D. Roberts, MS Ed, BSc, Founder of IBS Self Help and Support Group

From the Publisher