Press - Fodmap Solution: A Low Fodmap Diet Plan and Cookbook to Manage Ibs and Improve Digestion

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Some content that appears in print may not be available in electronic books, and vice versa. TRADEMARKS: Shasta Press and the Shasta Press logo are trademarks or registered trademarks of Callisto Media Inc. and/or its affiliates, in the United States and other countries, and may not be used without written permission. All other trademarks are the property of their respective owners. Shasta Press is not associated with any product or vendor mentioned in this book. ISBN: Print 978-1-62315-350-2 | eBook 978-1-62315-351-9 Introduction T he word diet means different things to different people.

In this book, diet is all about getting your bodys digestive system back under control. If you are considering the low-FODMAP diet (FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols) for yourself or someone you know, then you already have a good idea of just how challenging life can be with a digestive disorder. In of the book, youll be introduced to the low-FODMAP diet, which is an eating plan that helps you identify what foods work for you and what foods do not. The first step guides you in eliminating foods that can make you feel awful. The culprits have something in commonFODMAPswhich are thoroughly explained in the chapters that follow. Once your system has calmed down, the diet helps you discover your food tolerances and intolerances, so you know what you can eat comfortably, get back in control of your body, feel better, and stay healthy.

Once you have a clear idea of which foods are suitable for you, youll want to put them together into a coherent eating program that is satisfying and nutritious. To make this task simpler, the book provides you with a to ease you into the diet. You can always substitute your own, favorite dishes, as long as the ingredients meet the FODMAP guidelines. The advantage of a low-FODMAP eating plan is still coming into its own and research is still continuing. The listed at the back of the book can help you stay on top of the latest developments and information. In of the book, you will find a variety of tempting recipes for meals, snacks, appetizers, and desserts.

Among them are modified or updated versions of traditional comfort foods, global favorites, and seasonal treats. Read on, to discover the world of the low-FODMAP diet! PART ONEThe Low-FODMAP Diet In this part of the book, you will learn what FODMAPs are and the science behind your bodys reaction to them. You will discover 10 common signs that you might have a digestive disorder and common treatments your doctor may prescribe. You will also learn more about foods that are low-FODMAP items so you can maximize them in your diet, as well as high-FODMAP foods to avoid during the preliminary phase of your diet. This book will also provide a section of answers to common questions about the low-FODMAP diet. Moving from a basic understanding of a low-FODMAP diet to shopping at the supermarket, stocking your kitchen, or dining at your favorite restaurant may take some fine-tuning.

A menu plan is provided for the acute beginning phase of the diet, when you will be limited to all low-FODMAP foods, as well as for the gradual and controlled reintroduction phase of some foods. The menu plan takes you from breakfast to dinner, with snacks, appetizers, and desserts, as well as offering strategies for dining out. CHAPTER ONEWhat Are FODMAPs? We have learned that FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols. While you dont put saccharides and polyols on your grocery list or look for them on the menu, FODMAPs are in plenty of foods you eat, from such innocent seeming items such as fresh fruits and dairy to known unhealthful items like processed snacks and soft drinks. FODMAP foods were first identified in 2001 by gastroenterologist Dr. Peter Gibson and nutritionist Dr.

Sue Shepherd with their team at Monash University of Melbourne, Australia. What they found is that certain individuals with functional gastrointestinal disorders like irritable bowel syndrome (IBS) and a range of other digestive conditions are far less likely to suffer painful gastrointestinal symptoms and reactions when they limited ingestion of foods that are high in FODMAPs. The foods that were the most likely to cause problems were high in lactose, fructose, fructans, galactans, and sugar alcohols (polyols), including:

• lactose: milk and milk products
• fructose: fruits, honey, and high-fructose corn syrup
• fructans: wheat, onions, and garlic
• galactans: beans, lentils, and soy
• polyols: stone fruits, avocados, and artificial sweeteners like sorbitol and manitol

The Science Behind FODMAPs When you see the list of foods that are considered high-FODMAPs, you might wonder what they have in common. There are both healthful foods and junk foods in both high- and low-FODMAP groups. The answer is that they all contain carbohydrates. Carbohydratessimple and complex carbs and fiberare concentrated in plant foods.

Simple carbohydrates are listed on packaged food nutrition labels as sugars, which can be the sugars naturally found in milk, fruits, and vegetables or processed and refined sugars and syrups. Complex carbohydrates found in grains and legumes, as well as in fruits and vegetables, are sometimes referred to as starch. These carbohydrates are broken down in the gut by the bacteria that live there into the nutrients our bodies need. In addition, there are some carbohydrates that humans are not able to digest, known as fiber. Even though fiber doesnt supply nutrients to the body, it is still important to our health and digestive system. Soluble fibers have been shown to be part of keeping cholesterol levels and plaque low.