The Low-FODMAP Diet Cookbook: 150 Simple, Flavorful, Gut-Friendly Recipes to Ease the Symptoms of IBS, Celiac Disease, Crohn's Disease, Ulcerative Colitis, and Other Digestive Disorders

411 Pages·2014·11.55 MB·English

by  Sue Shepherd PhD

ADVANCE PRAISE FOR
THE LOW-FODMAP DIET COOKBOOK
“The recognition that FODMAPs are responsible for symptoms in many
people with IBS was a major breakthrough in the management of IBS. 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. This
solution for many patients with IBS is based on sound scientific and
physiological mechanisms. Combined with good medical care that
includes testing for celiac disease, small intestinal bacterial overgrowth,
and fructose and lactose intolerance, the low-FODMAP diet can be
individualized, liberalized, and tailored to each patient. In this book, Sue
Shepherd provides a great deal of information on how to make the low-
FODMAP diet a delight.”
—PETER H. R. GREEN, MD, Professor of Clinical Medicine and Director
of the Celiac Disease Center at Columbia University
“The Low-FODMAP Diet Cookbook is a kitchen essential for anyone
following the low-FODMAP diet. Sue Shepherd’s easy writing style will
make you feel like you have your best friend in the kitchen cooking
alongside you. However, this particular best friend has in-depth knowledge
about how certain foods will affect your digestive system, as Sue Shepherd
has been the driving force behind the diet. The recipes included are lush
and decadent, showing you that the low-FODMAP diet need not be one of
deprivation. You will see that you can enjoy delicious meals without worry
that they will cause you unwanted digestive distress.”
—DR. BARBARA BOLEN, IBS Expert for About.com and coauthor
of The Everything® Guide to the Low-FODMAP Diet
SELECTED PRAISE FOR
THE COMPLETE LOW-FODMAP DIET
“This detailed, yet easy-to-understand book [on] a scientifically proven
“This detailed, yet easy-to-understand book [on] a scientifically proven
dietary treatment that’s rapidly gaining recognition around the world … is
the roadmap for eliminating problem foods and reintroducing items to find
the customized food plan that works specifically for you. More than 80
gut-friendly, gluten-free recipes are included.”
—LIVING WITHOUT
“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.”
—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: Your Good Gut Guide to Great Digestive Health,
http://thefoodmd.com
“For those with celiac disease who continue to have digestive issues, The
Complete Low-FODMAP Diet is a must-read. [It does] 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)
“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, MS Ed, BSc, Founder of IBS Self Help and
Support Group

The
Low-
FODMAP
Diet
Cookbook
150 Simple, Flavorful, Gut-Friendly Recipes to Ease the
Symptoms of IBS, Celiac Disease, Crohn’s Disease,
Ulcerative Colitis, and Other Digestive Disorders
SUE SHEPHERD, PHD
THE LOW-FODMAP DIET COOKBOOK: 150 Simple, Flavorful, Gut-Friendly Recipes to Ease the
Symptoms of IBS, Celiac Disease, Crohn’s Disease, Ulcerative Colitis, and Other Digestive Disorders
Copyright © 2013, 2014 Sue Shepherd
Photographs copyright © 2013 Cath Muscat
First published in somewhat different form in Australia in 2013 as Low FODMAP Recipes by Viking, an
imprint of Penguin Books.
Versions of the Vegetable Soup recipe (page 79) and the Warm Lemon Tapioca Pudding recipe (page 194)
previously appeared in Gluten Free Cooking by Sue Shepherd (Penguin Group (Australia): Melbourne,
2008), and are reprinted with permission. Versions of the Spinach, Squash, and Sage Polenta Squares recipe
(page 59) and the Coconut Rice Pudding recipe (page 187) previously appeared in Allergy Free Cooking by
Sue Shepherd (Penguin Group (Australia): Melbourne, 2012) and are 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
220 East 23rd Street, Suite 301
New York, NY 10010-4674
www.theexperimentpublishing.com
This book contains the opinions and ideas of its author. It is intended to provide helpful and informative
material on the subjects addressed in the book. It is sold with the understanding that the author and
publisher are not engaged in rendering medical, health, or any other kind of personal professional
services in the book. The author and publisher specifically disclaim all responsibility for any liability,
loss, or risk—personal or otherwise—that is incurred as a consequence, directly or indirectly, of the use
and application of any of the contents of this book.
All recipes have been formulated using ingredients known to be low-FODMAP at the time of
publishing. Recipes have not been laboratory tested for FODMAP levels. While every effort has been
taken to design low-FODMAP recipes and recommended serving sizes, readers should assess their
taken to design low-FODMAP recipes and recommended serving sizes, readers should assess their
individual level of tolerance.
The Experiment’s books are available at special discounts when purchased in bulk for premiums and sales
promotions as well as for fund-raising or educational use. For details, contact us at
[email protected].
Library of Congress Cataloging-in-Publication Data
Shepherd, Sue, author.
The low-FODMAP diet cookbook : 150 simple, flavorful, gut-friendly recipes to ease the symptoms of IBS,
celiac disease, Crohn’s disease, ulcerative colitis, and other digestive disorders / Sue Shepherd, PhD.
pages cm
“First published in somewhat different form in Australia in 2013 as Low FODMAP Recipes by Viking,
an imprint of Penguin Books”--Title page verso.
Includes index.
ISBN 978-1-61519-191-8 (pbk.) -- ISBN 978-1-61519192-5 (ebook)
1. Digestive organs--Diseases--Diet therapy--Recipes. 2. Intestines--Diseases--Diet therapy--Recipes.
3. Irritable colon--Diet therapy--Recipes. I. Title.
RC860.S54 2014
641.5’63--dc23
2013049824
ISBN 978-1-61519-191-8
Ebook ISBN 978-1-61519192-5
Cover design by Susi Oberhelman
Cover photographs by Cath Muscat
Typesetting 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 & Son Ltd.
CONTENTS
Introduction
FODMAPs Explained
Substitutions
BREAKFAST & BRUNCH
Bacon and Zucchini Crustless Quiche
Scrambled Eggs
Omelet Wraps
Light Omelet with Chicken and Spinach
Roasted Sweet Potato and Bell Pepper Frittata
Cheese and Herb Scones
Chocolate Scones
Blueberry Pancakes
Muffins
Pumpkin Muffins
Banana–Chocolate Chip Muffins
Vanilla-Rhubarb Muffins
Ginger and Pecan Muffins
Cheesy Corn Muffins
Spinach and Tomato Muffins