The Low-FODMAP Diet Cookbook For Beginners by Nathan Terrell provides delicious recipes for managing IBS and other digestive disorders. There is also a 30-day meal plan included to help you achieve a healthier gut.
In the introduction, readers will learn about:
The Impact of the FODMAP Diet on Digestive Health
The Low FODMAP Diet in Stages
The Low FODMAP Diet's Benefits
The Low FODMAP Diet: The Diseases They Treat
The Best Ways to Start and Follow the Low FODMAP Diet
The Low FODMAP Foods List
The High FODMAP Foods to Avoid
What does FODMAP stand for? It is an acronym for "Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols."
Fermentable - foods our guts do not fully digest that ferment in our colon.
Oligosaccharides - fructans and galacto-oligasaccharides
Disaccharides - sucrose, lactose, maltose
Monosaccharides - simple sugars such as fructose and glucose
And Polyols - found in stone fruits, sugar-free sweeteners, and some vegetables.
Our digestive system cannot digest these four short-chain carbohydrates. Consequently, they can cause digestive problems.
"FODMAP encompasses a group of small carbohydrates, including sugars and fibers, that tend to be poorly immersed in the gastrointestinal tract. These inadequately digested sugars can draw water into the small intestine and present as a source of nourishment for the gut microbes residing in our colon, leading to the production of gas. This gas and additional water can become trapped in the intestines or stretch the intestines, contributing to troublesome digestive symptoms."
Low FODMAP foods:
Carrots
Cucumbers
Lettuce
Oranges
Strawberries
Hard cheeses
Eggs
Oats
Peanuts
Blueberries
Grapes
Oranges
Pineapple
Amaranth
Corn
Gluten free bread
Popcorn
Rice
Butter
Coconut milk
Almond milk
Potato
Squash
Sweet potato
High FODMAP foods (AVOID):
Apple
Dried fruit
Asparagus
Mushrooms
Cow's milk
Ice cream
Legumes
Wheat
Honey
Pistachios
Soft cheese
Goat's milk
Sheep's milk
Yogurt
Barley
Rye
Apricots
Avocado
Cherries
Mango
Peaches
Pear
Watermelon
Raisins
FODMAPs trigger fermentation when they enter the colon. Our intestinal tract is home to both healthy and unhealthy bacteria. Good bacteria produce methane from digestible fiber in our diet. Undigestible fiber releases hydrogen gas. There are a number of unwanted symptoms associated with this gas, including bloating, abdominal cramps, diarrhea, and constipation.
It is always advisable to consult your doctor if you are experiencing GI symptoms to rule out any underlying causes. In the Low FODMAP diet, the diet is divided into three stages. The best way to do this is under the supervision of a doctor or dietician.
First Stage: Elimination
This is the most challenging stage. You must eliminate ALL high FODMAP foods. A strict compliance with your modified diet is essential. Having a good dietician on hand can help you find replacements for foods you eat regularly that you need to give up. Discovering new foods that you haven't tried before could lead to new favorites. In general, it takes about a month for your body to notice the benefits of a diet change, for inflammation to subside, and for good bacteria to replace bad bacteria. This process may take even longer if you have a severe GI condition. A decision like this will have to be made between you and your doctor. Keep a daily log of your progress if you are doing this on your own.
Second Stage: Reintroduction
Whether you are working with your doctor or dietician or doing it yourself, you will introduce one food at a time. Foods should normally be trialed for several days before moving on to the next. You can determine your tolerance for any food by starting with a small amount and increasing it over time. If a food triggers GI issues, stop eating it and allow your body to get back to baseline before adding another. In order to prevent your body from becoming intolerant to foods, it's also helpful to rotate your foods. Due to the extensive list of High FODMAP foods, this stage lasts approximately 8-12 weeks.
Third Stage: Personalization
You will combine Low FODMAP foods with SAFE High FODMAP foods at this stage. This is going to be a journey. You should keep in mind that your gut is always changing. What your gut likes today may not be what it likes two months from now. People with GI issues have to be on alert at all times. Foods that are considered Low FODMAP may not always be suitable for your body just because they are considered so.
So, what are the benefits of a Low FODMAP diet?
Extensive research
Identification of food triggers
Management and reduction of GI symptoms
Better quality of life
Lots of resources available
So, what diseases does the Low FODMAP diet help?
Irritable Bowel Syndrome
Inflammatory Bowel Disease
Small Intestinal Bacterial Overgrowth
Functional Gastrointestinal Disorders
So, how do I start and follow the Low FODMAP diet successfully?
Seek professional help
Keep a food diary
Gather the necessary resources
Initiate the elimination phase
Reintroduction of FODMAP's
Personalizing our diet
Here's where the book gets fun! A total of 100 recipes are included in this book. There are breakfast, lunch, dinner, snack, and dessert recipes included in the collection.
BREAKFAST
Blueberry Muffins
Breakfast Quiche with Spinach and Bacon
Cinnamon Maple Oatmeal
LUNCH
Grilled Chicken Salad with Mixed Greens
Sushi Bowl with Shrimp and Avocado
Salmon and Spinach Salad
DINNER
Quinoa Stuffed Bell Peppers
Low FODMAP Tacos
Grilled Shrimp and Vegetable Skewers
SNACK
Rice Cakes with Almond Butter and Banana
Olives and Feta Cheese
Mixed Berry Smoothie
DESSERT
Coconut Macaroons
Strawberry Shortcake
Mixed Berry Popsicles
I found this book to be very informative and helpful. This is a book I would recommend.
Disclaimer - I reviewed this Ebook in exchange for my honest thoughts.
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