Sue Shepherd PhD - The Complete Low-FODMAP Diet: A Revolutionary Plan for Managing IBS and Other Digestive Disorders

PRAISE FOR THE COMPLETE LOW-FODMAP DIET

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 Sue Shepherd and Peter Gibson have developed this solution 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, 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, Founder of IBS Self Help and Support Group, www.ibsgroup.com

ALSO BY SUE SHEPHERD

Gluten-Free Cooking

The Gluten-Free Kitchen

The Complete Low-FODMAP Diet

A Revolutionary Plan for Managing IBS and Other Digestive Disorders

SUE SHEPHERD, PhD, and PETER GIBSON, MD

Foreword by William D. Chey, MD
Food photography by Mark OMeara

New York

THE COMPLETE LOW-FODMAP DIET: A Revolutionary Plan for Managing IBS and Other Digestive Disorders

Text copyright Sue Shepherd and Peter Gibson, 2011, 2013
Foreword William D. Chey, 2013
Photographs copyright Mark OMeara, 2011

First published in somewhat different form by Penguin Group (Australia), 2011

Versions of the recipe previously appeared in The Gluten-Free Kitchen by Sue Shepherd (Penguin Group [Australia]: Melbourne, 2009), and is reprinted with permission.

All rights reserved. Except for brief passages quoted in newspaper, magazine, radio, television, or online reviews, no portion of this book may be reproduced, distributed, or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or information storage or retrieval system, without the prior written permission of the publisher.

Many of the designations used by manufacturers and sellers to distinguish their products are claimed as trademarks. Where those designations appear in this book and The Experiment was aware of a trademark claim, the designations have been capitalized.

The Experiment, LLC
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New York, NY 10001-6408
www.theexperimentpublishing.com

This book contains the opinions and ideas of its authors. It is intended to provide helpful and informative material on the subjects addressed in the book. It is sold with the understanding that the authors and publisher are not engaged in rendering medical, health, or any other kind of personal professional services in the book. The authors and publisher specifically disclaim all responsibility for any liability, loss, or riskpersonal or otherwisethat is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this book.

The Experiments books are available at special discounts when purchased in bulk for premiums and sales promotions as well as for fundraising or educational use. For details, contact us at .

Library of Congress Cataloging-in-Publication Data

Shepherd, Sue.
The complete low-FODMAP diet : a revolutionary plan for managing IBS and other digestive disorders / Sue Shepherd and Peter Gibson ; food photography by Mark OMeara.
pages cm
Includes bibliographical references and index.
ISBN 978-1-61519-080-5 (pbk.) -- ISBN 978-1-61519-173-4 (ebook)
1. Irritable colon--Diet therapy--Recipes. 2. Intestines--Diseases--Diet therapy--Recipes. I. Gibson, P. R. II. Title. III. Title: Complete low-fermentable oligosaccharides, disaccharides, monosaccharides, and polyols diet.
RC862.I77S48 2013
616.3440654--dc23
2013012045

ISBN 978-1-61519-080-5
Ebook ISBN 978-1-61519-173-4

Cover design by Susi Oberhelman
Cover photograph of vegetables Skylines | Shutterstock
Text design by Pauline Neuwirth, Neuwirth & Associates, Inc.

Manufactured in the United States of America
Distributed by Workman Publishing Company, Inc.
Distributed simultaneously in Canada by Thomas Allen and Son Ltd.

First North American edition published August 2013
10 9 8 7 6 5 4 3 2 1

CONTENTS

PART ONE:

CHAPTER ONE:

CHAPTER TWO:

CHAPTER THREE:

CHAPTER FOUR:

CHAPTER FIVE:

CHAPTER SIX:

CHAPTER SEVEN:

CHAPTER EIGHT:

PART TWO:

Appetizers and Light Meals

Salads

Soups, Stews, and Curries

Casseroles and Baked Dishes

Pasta, Noodles, and Rice

Entres

Breads and Baked Goods

Cookies and Bars

Cakes and Tarts

Puddings, Custards, and Ice Cream

FOREWORD

During my medical training in gastroenterology at the University of Michigan from 1990 to 1993, I learned about irritable bowel syndrome or IBS, a common condition defined by the presence of symptoms including abdominal pain or discomfort, bloating, and altered bowel habits. I was struck by research reporting that roughly one in ten people suffered from symptoms of IBS and that it was one of the most common causes of work absenteeism. As I gained experience caring for patients with IBS, the level of suffering they endured became more and more apparent.

Despite evidence that up to two thirds of IBS sufferers associated eating a meal with onset or aggravation of their IBS symptoms, the prevailing wisdom at that time was that food played little role in IBS. Rather, most doctors believed that IBS was caused by abnormal activity and sensitivity in the gastrointestinal (GI) tract, with significant contributions from psychological factors like depression and anxiety. At the time of my training, doctors received little to no formal training in the role of diet and nutrition in the management of gastrointestinal disorders such as IBS. We routinely told patients to eat smaller meals, reduce intake of fatty or greasy foods, and eat more fiber. These recommendations were the standard of care for IBS sufferers well into the new century. Unfortunately, both patients and physicians have grown increasingly frustrated with the inconsistent results yielded by these recommendations. Despite this, little has changed in regards to physicians training in nutrition and diet. The difficulties in obtaining helpful dietary advice from physicians and other medical providers and the growing interest in more holistic approaches to the management of IBS have led many patients to take matters into their own hands, self-imposing highly restrictive and potentially dangerous diets. A number of exclusion diets for IBS have received attention over the years but very few have been based upon a clear scientific rationale or found to be effective in high-quality clinical research studies.