Table of Contents
Introduction 11
01 What Is the Low-FODMAP Diet? 13
The Science Behind the Diet 14
How Digestion Works 15
How FODMAPs Cause Symptoms 16
FODMAP Research 18
FODMAP Types 20
FODMAP: The Acronym 20
Hydrogen Breath Testing 24
SIBO and FODMAPs 25
Where Does Fiber Fit In? 28
Diet Overview 29
02 The Low-FODMAP Diet for Digestive Problems 31
Do You Have IBS? 32
Food Allergy and Intolerance 35
Celiac Disease and Gluten Sensitivity 37
Alternative IBS Treatments 39
The Low-FODMAP Diet for IBS 41
The Low-FODMAP Diet for Other Digestive Problems 43
Before You Start the Diet 44
Diet Options 47
The Low-FODMAP Diet for Kids 48
03 The Elimination Phase 51
Elimination Phase Overview 52
Restricted Foods 53
Allowed Foods (Low-FODMAP Foods) 56
Get Your Pantry Ready 63
Food Shopping 64
Tips for Elimination Phase Success 65
Dealing with Emotions 67
Dietary Slips 68
04 The Challenge Phase 71
Food Reintroduction 72
Tips for Challenge Phase Success 74
Foods Containing Fructose 77
Foods Containing Lactose 78
Foods Containing Polyols 78
Foods Containing Fructans 79
Foods Containing GOS 80
Foods with Multiple FODMAPs 80
Ending the Challenge Phase 82
The One-by-One Approach 83
Rechallenging 86
If the Diet Doesn't Heip 86
05 Living Low-FODMAP 91
Eating Out 92
Parties and Other Social Engagements 94
Traveling Low-FODMAP 96
The Low-FODMAP Diet and Your Wallet 97
The Low-FODMAP Diet and Your Weight 98
The Low-FODMAP Diet for Vegetarians 99
The Low-FODMAP Diet for Children 100
Healthy Living Tips 101
The Recipes in This Book 103
06 Breakfast 105
07 Lunch 121
08 Soups 137
09 Sauces, Dressings, and Rubs 149
10 Pasta 171
11 Beef, Pork, and Poultry 181
12 Fish and Shellfish 195
13 Vegetarian Mains, Sides, and Salads 209
Desserts 229
Snacks 245
Drinks 257
Appendix A Sample Menu Plan 269
Appendix B Sources 273
Appendix C Additional Resources 275
Index 279
