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

Table of Contents:
Foreword -- Introduction -- Part 1. All About the Low-FODMAP Diet -- Chapter 1. How Food Can Trigger Gut Symptoms -- The human gut -- Gut reactions to food -- Celiac disease -- Irritable bowel syndrome -- Inflammatory bowel disease (IBD) -- Chapter 2. What Is IBS? -- What causes IBS? -- What causes the symptoms of IBS? -- Why don't we all suffer from IBS? -- Treatment of IBS -- Chapter 3. All About the Low-FODMAP Diet -- What are FODMAPs? -- How do FODMAPs cause symptoms of IBS? -- How do we know the low-FODMAP diet works? -- Introducing the FODMAPs -- Oligosaccharides -- Galacto-oligosaccharides (GOS) -- Disaccharides -- Monosaccharides -- Polyols -- How do we know what FODMAPs do in the bowel? -- Chapter 4. Implementing the Low-FODMAP Diet -- Where do I start? -- Registered dietitians -- Breath hydrogen tests -- A low-FODMAP diet Q&A -- FODMAP-containing foods and suitable alternatives -- Reintroducing the FODMAPs one at a time -- What if the low-FODMAP diet doesn't work for me? -- Chapter 5. Putting the Low-FODMAP Diet into Practice -- Snacks -- Nonalcoholic beverages -- Alcoholic beverages -- Main meal substitutions -- Basic baking tips -- The low-FODMAP diet for vegetarians and vegans -- The low-FODMAP diet and diabetes -- The low-FODMAP diet and celiac disease -- The low-FODMAP diet and inflammatory bowel disease -- The low-FODMAP diet for children -- Chapter 6. Low-FODMAP Diet Menu Plans -- General low-FODMAP 14-day menu plan -- Lacto-ovo vegetarian low-FODMAP 7-day menu plan -- Vegan low-FODMAP 7-day menu plan -- Low-fat low-FODMAP 7-day menu plan -- Dairy-free low-FOOMAP 7-day menu plan -- Chapter 7. Making the Low-FODMAP Diet Easier -- Reading food labels -- Avoiding onion and garlic -- When should wheat be avoided? -- Food additives: what to avoid and what is suitable -- Low-FODMAP staples for your pantry and fridge -- Low-FODMAP versus gluten-free foods -- Chapter 8. Special Occasions and the Low-FODMAP Diet -- Entertaining at home -- Menu ideas for dinner parties -- Suggestions for finger food and picnics -- Eating out -- Look for friendly places to dine -- Telephone ahead -- Take your own -- Enjoy yourself! -- Eating at friends' houses -- Traveling -- Tips for travel within North America -- Tips for overseas travel -- Part 2. Low-FODMAP Recipes -- Appetizers and Light Meals -- Feta, Pumpkin, and Chive Fritters -- Chicken Tikka Skewers -- Tuna, Lemongrass, and Basil Risotto Patties -- Cheese-and-Herb Polenta Wedges with Watercress Salad -- Spiced Tofu Bites -- Salads -- Egg and Spinach Salad -- Quinoa and Vegetable Salad -- Crab and Arugula Quinoa Salad -- Mixed Potato Salad with Bacon-and-Herb Dressing -- Roasted Vegetable Salad -- Five-Spice Asian Pork Salad -- Gluten-Free Fatoush Salad with Chicken -- Chicken Salad with Herb Dressing -- Soups, Stews, and Curries -- Chicken Noodle and Vegetable Soup -- Lemon Chicken and Rice Soup -- Cream of Potato and Parsnip Soup -- Pork Ragout -- Lamb and Sweet Potato Curry -- Warming Winter Beef Soup -- Beef Korma -- Casseroles and Baked Dishes -- Sweet Potato. Blue Cheese, and Spinach Frittata -- Zucchini and Potato Torte -- Shepherds Pie -- Squash, Rice, and Ricotla Slice -- Goat's Cheese and Chive Souffles -- Feta, Spinach, and Pine Nut Crepes -- Beef and Bacon Casserole with Dumplings -- Pasta, Noodles, and Rice -- Pasta with Ricotta and Lemon -- Tuscan Tuna Pasta -- Spinach and Pancetta Pasta -- Chickee and Pepper Pilaf -- Chinese Chicken on Fried Wild Rice -- Singapore Noodles -- Thai-Inspired Stir-Fry with Tofu and Vermicelli -- Stir-Fried Pork with Chile and Cilantro -- Risotto Milanese -- Tomato Chicken Risotto -- Entrees -- Paprika Calamari with Garden Salad -- Chili Salmon with Cilantro Salad -- Dukkah-Crusted Snapper -- Balsamic Sesame Swordfish -- Lemon-Oregano Chicken Drumsticks -- Chicken with Maple-Mustard Sauce -- Chicken with Herb Rosti -- Prosciutto Chicken with Sage Polenta -- Chicken Kibbeh -- Roast Pork with Almond Stuffing -- Peppered Lamb with Rosemary Cottage Potatoes -- Herbed Beef Meatballs with Creamy Mashed Potatoes -- Breads and Baked Goods -- Poppy Seed, Pepper, and Cheese Sticks -- Two-Pepper Cornbread -- Zucchini and Pumpkin Seed Cornmeal Bread -- Olive and Eggplant Focaccia -- Chia Seed and Spice Muffins -- Pineapple Muffins -- Breakfast Scones -- Cookies and Bars -- Chocolate Chip Cookies -- Macaroons -- Simple Sweet Cookies -- Lemon-Lime Bars -- Strawberry Bars -- Brownies -- Cakes and Tarts -- Basic Chocolate Cake -- Mocha Mud Cake -- Vanilla Cake -- Carrot and Pecan Cake -- Lemon Friands (Mini Almond Cakes) -- Moist Banana Cake -- Sweet Almond Cake -- New York Cheesecake -- Baked Caramel Cheesecake -- Polenta Cake with Lime and Strawberry Syrup -- Citrus Tart -- Puddings, Custards, and Ice Cream -- Dairy-Free Baked Rhubarb Custards -- Panna Cotta with Rosewater Cinnamon Syrup -- Crepes Suzette -- Caramel Banana Tapioca Puddings -- Banana Sundaes with Orange Rum Sauce -- Rhubarb and Raspberry Crumble -- Gooey Chocolate Puddings -- Cinnamon Chili Chocolate Brulees -- Frozen Cappuccino -- Baking Ingredients -- Further Resources -- Your Food Diary -- References -- Acknowledgments -- Index -- About the Authors.

Marc Notes:
Includes bibliographical references (pages 261-263) and index.

Biographical Note:
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.

"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.

Contributor Bio:Gibson, Peter

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 and the Board of Directors of the Rome Foundation and Advisory Board of the International Foundation for Functional Gastrointestinal Disorders (IFFGD).