The Everything Guide to the Low-FODMAP Diet walks you through the step-by-step

Overview

If you suffer with symptoms of IBS, you know that digestive troubles and pain can disrupt your day-to-day life. Fortunately, researchers have come up with a new treatment plan to help you control symptoms: a low-FODMAP diet. FODMAPs are a collection of short-chain carbohydrates that are difficult to digest and found in many common foods, like wheat, milk, beans, and some vegetables, fruits, and sweeteners. The Everything Guide to the Low-FODMAP Diet walks you through the step-by-step process for identifying your individual sensitivities--and gives you options and substitutions so you can enjoy your favorite foods again.

Learn how to: Understand food allergies and intolerance Identify high- and low-FODMAP foods Eliminate FODMAP sources from your diet Stock your pantry for success Create your own personalized diet based on your unique needs Re-create favorite recipes using low-FODMAP ingredients Dr. Barbara Bolen, an IBS specialist, provides advice and tips for developing a personalized and realistic healthy eating plan. And with 150 low-FODMAP and gluten-free recipes, you can reduce digestive distress and feel great while enjoying satisfying and nutritious meals!

Overview

If you suffer with symptoms of IBS, you know that digestive troubles and pain can disrupt your day-to-day life. Fortunately, researchers have come up with a new treatment plan to help you control symptoms: a low-FODMAP diet. FODMAPs are a collection of short-chain carbohydrates that are difficult to digest and found in many common foods, like wheat, milk, beans, and some vegetables, fruits, and sweeteners. The Everything Guide to the Low-FODMAP Diet walks you through the step-by-step process for identifying your individual sensitivities--and gives you options and substitutions so you can enjoy your favorite foods again.

Learn how to: Understand food allergies and intolerance Identify high- and low-FODMAP foods Eliminate FODMAP sources from your diet Stock your pantry for success Create your own personalized diet based on your unique needs Re-create favorite recipes using low-FODMAP ingredients Dr. Barbara Bolen, an IBS specialist, provides advice and tips for developing a personalized and realistic healthy eating plan. And with 150 low-FODMAP and gluten-free recipes, you can reduce digestive distress and feel great while enjoying satisfying and nutritious meals!

Details

Summary

IRRITABLE BOWEL SYNDROME (IBS) may just be one of the most confusing and frustrating of all human ailments. In IBS, the digestive system has gone haywire, yet doctors see nothing wrong. One person with IBS may have bouts of urgent diarrhea, while the next deals with chronic constipation. Both may experience abdominal pain, whether it be a dull ache or cramps so severe that one is doubled over in pain. To make matters worse, doctors have had very little to offer their IBS patients in terms of bringing about symptom relief.
If you have IBS, you know firsthand how disruptive the symptoms can be. Being in physical pain, needing to be near a bathroom at all times, and worrying about what to eat can make it extremely hard to live a normal life. IBS makes it difficult to go to school, to deal with work demands, and to commit to fun activities. It can have a negative impact on relationships, family life, and one’s social life. Travel can be cause for great anxiety or may have to be avoided at all costs.
To feel so sick and to be told by doctors that not only is there nothing wrong, but also that not much can be done about it, can be devastating. The hunt for relief can be maddening—either nothing works or what seemed to be working suddenly stops working. Trying to figure out what to eat can be a nightmare. Sometimes it seems like what you eat runs right through you, or makes you more gassy and bloated, or causes your colon to rebel with painful spasms. Your doctor told you to eat more fiber, but that backfired. You are sick and tired of dealing with your body and you are struggling to maintain hope that things can get better.
You can be greatly encouraged to hear that there is a new treatment in town—a treatment that has research backing its effectiveness in getting rid of those awful IBS symptoms. This means no more pain, no more gas and bloating, and what is sure to be an extremely welcomed return to regular bowel movements. This revolutionary treatment is the low-FODMAP diet.
The low-FODMAP diet has been designed, tested, and refined by researchers from Monash University in Australia. The work of these researchers has changed the way that IBS patients are treated in Australia, and this effect is spreading worldwide. Their work on the diet is expanding beyond IBS, as they are finding that the diet may be helpful for anyone who experiences chronic intestinal problems. You can reap the benefits of this diet simply by learning about it and then putting it into practice.
FODMAP is an acronym used to describe certain carbohydrates found in common foods that contribute to unwanted digestive symptoms due to the way they act within the digestive system. At its simplest, the diet involves avoiding foods high in FODMAPs and eating those that are low in FODMAPs. Best results are achieved if you completely restrict high-FODMAP foods from your diet for a short
period of time and then slowly reintroduce them to see how your body reacts.
This book will take the mystery out of the term FODMAP and guide you step-by- step through the process of following the diet. You will be given several options, whether that be a full FODMAP elimination or a more casual approach. Along the way you will learn more about how your digestive system works and what is going wrong when a person has IBS. If you are not so interested in the science, you can feel free to move right into learning about what you can now do to make yourself feel better (see Chapter 3). You will find tips for shopping, dining out, and socializing. Strategies are also included for supporting children on the diet and managing the diet if you are a vegetarian.
Following a low-FODMAP diet means that you are no longer stuck with eating bland, boring food. As you identify which foods you need to stay clear of, you will find yourself free to eat a wide variety of food with confidence. In this book, you will find inventive, delicious recipes, all made with low-FODMAP ingredients, that you can enjoy from day one of the diet. Each recipe includes wholesome ingredients to help ensure that your nutrition needs are being met so that you can experience optimal overall health alongside your newly found digestive health.



Contents

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