The Low-FODMAP Diet Cookbook (2 page)

DO YOU SUFFER FROM
symptoms of irritable bowel syndrome (IBS) or another chronic digestive condition? Do you hate the idea of eating a bland diet of “safe” foods to manage your condition, or struggle to pinpoint which foods cause your symptoms at all? Have you read and cooked from
The Complete Low-FODMAP Diet
and are you hoping for more variety in your diet?

If your answer to any of these questions is “yes,” I am so thrilled to introduce this collection of recipes to you. Each recipe is developed specifically for those following a low-FODMAP diet. If you have not yet heard of it, FODMAP is an acronym for fermentable oligosaccharides, disaccharides, monosaccharides, and polyolsâyou see why we had to abbreviate it! This mouthful of a term simply refers to certain carbs that ferment in your gut, releasing gas that can trigger IBS symptoms or other digestive distress. For further explanation, please see “FODMAPs explained” (
page 3
).

Prior to my developing the low-FODMAP diet in 1999, there was no proven-effective treatment for irritable bowel syndrome. Clinical studies now indicate that over 75 percent of people with IBS, many of whom have suffered for years, find relief from reducing their intake of FODMAPs. Because of this, it has become the most recommended dietary therapy for irritable bowel syndrome (IBS), an achievement of which I am immensely proud.

I have been making these recipes for several years, as have many readers of my bestselling self-published cookbooks. These recipes were previously unavailable through North American retailers. Additionally, as our knowledge of the FODMAP content of foods has evolved over the past few years, I have tweaked the recipes to ensure they are up to date with the latest research, and as delicious as ever. I am pleased to present them to you now.

These recipes cater to those with intolerances to FODMAPsâincluding fructose, lactose, sorbitol, fructans, and galacto-oligosaccharides. They have been developed for good health and great flavor, making it easy for the whole family to sit down and enjoy a meal together. The recipes range from simple to more complex, so they will appeal to both the novice and the more experienced cook.

The recipes are not only suitable for people following a low-FODMAP diet; they are also ideal for those on a gluten-free diet. Having celiac disease myself, I know firsthand how important it is to make gluten-free food
tempting and delicious so that nobody feels like they are missing out.

Every recipe is low-FODMAP and gluten-free, with options and substitutions for those following vegetarian or vegan, low-carb, low-fat, and dairy-free diets.

Best wishes for good health always, and enjoy!

Dr. Sue Shepherd

FODMAPS EXPLAINED
Irritable bowel syndrome

Irritable bowel syndrome (IBS) is a condition that affects approximately 15 percent of the population. It affects males and females of all ages. Symptoms include excess flatulence; abdominal bloating, distension, pain, or discomfort; and altered bowel habits (diarrhea, constipation, or a combination of both). These symptoms fluctuate in their severity from day to day and week to week.

Because the diagnosis of IBS is based on the pattern of the symptoms, it is important to rule out other conditions that have the same symptoms, such as celiac disease and inflammatory bowel disease (IBD), both of which can mimic IBS. Anyone with symptoms of IBS should be examined for these disorders
before
going on a low-FODMAP or gluten-free diet, so speak with your doctor about being tested if you haven't already (see
page 5
for more information). However, bear in mind that is possible to have both IBS and another digestive disorder.

The low-FODMAP diet

I developed the low-FODMAP diet in 1999, and it has been shown to help at least three out of four people with IBS, a condition that has been difficult to manage in the past. It also shows promise for treating persistent symptoms associated with celiac disease, Crohn's disease, and ulcerative colitis.

I have included a summary of the diet's principles below, but more in-depth information is available in
The Complete Low-FODMAP Diet
, which I coauthored. Please also consult with a doctor and registered dietitian before embarking on a low-FODMAP diet.

FODMAPs are a group of naturally occurring sugars that are not absorbed in the small intestine; instead, they travel down the rest of the digestive tract and arrive into the large intestine, where bacteria are present (which is normal and healthy). These bacteria use the unabsorbed sugars (FODMAPs) as a food source. When the bacteria munch on the FODMAPs, they ferment them, and this results in the release of gas, which can lead to excessive flatulence, gassiness, bloating, and abdominal distension and pain. The FODMAPs can also change how quickly the bowels work, so can lead to constipation or diarrhea (or a combination of both) in susceptible people. So it is very clear how FODMAPs trigger symptoms of IBS.

All the recipes in this book use ingredients that are low in FODMAPsâthat is, they exclude the ingredients known to be high in FODMAPs (see table on facing page).

FODMAP is an acronym that stands for:
FERMENTABLE

These poorly absorbed sugars are fermented by bacteria in the large intestine (bowel).

OLIGOSACCHARIDES

Oligo
means few, and
saccharide
means sugar. So these are individual sugars, joined together to make a chain.

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