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Index
Title Page Copyright Dedication Contents Foreword Preface Part 1: IBS and FODMAP Basics &#xa0
A Revolution in IBS Treatment FODMAP Background How to Use This Book The Nutshell Version of the Program IBS—Do You Have It?   Diagnosing IBS   Tips for Talking with Your Doctor   Change Your Carbs, Change Your Life   Some Questions About IBS FODMAPs—The Big Picture   Seeing the Forest Instead of the Trees   What Is the FODMAP Elimination Diet?   Possible Outcomes of the Program   The Benefits and Risks of a Low-FODMAP Diet   Is a FODMAP Elimination Diet Right for You?   The FODMAP Top 40 Foods   Some Questions About Low-FODMAP Diets
Part 2: The Two-Phase Program
The Elimination Phase   Strategies for Elimination Success   Some Questions About Starting the Elimination Phase Step 1: Get Ready Step 2: Record Your Baseline Symptoms Step 3: Plan Your Diet and Go Shopping   Meal-Planning Tips   Sample 7-Day Menu   Common Menu Variations     • Really Quick Meals     • Vegan Meal Ideas     • Weight-Gain Ideas     • Dining-Out Ideas   Grocery-Shopping Tips     • Shopping List for the Sample 7-Day Menu Step 4: Eliminate High-FODMAP Foods from Your Diet   Low-FODMAP Pantry Tips   Some Questions About the Diet   The Low-FODMAP Pantry   How to Read Product Labels     • Low-FODMAP Ingredients     • High-FODMAP Ingredients Step 5: Monitor Your Symptoms and Compare Them to Your Baseline   Your Weekly Checkup   Dealing with Constipation During the Elimination Phase   Dealing with Unwanted Weight Loss During the Elimination Phase   A Question at the End of the Elimination Phase The Reintroduction Phase   Strategies for Reintroduction Success   The Timing of Symptoms After Reintroducing FODMAPs Step 6: Reintroduce FODMAPs and Monitor Symptoms   Plan A: One FODMAP at a Time (Challenge)     • FODMAP Reintroduction Schedule for Plan A   Plan B: One FODMAP at a Time (Cautious Reintroduction)     • FODMAP Reintroduction Schedule for Plan B   These Foods Contain FODMAPs   Plan C: Food-by-Food (Cautious Reintroduction)     • Food Reintroduction Schedule for Plan C Step 7: Evaluate Your Results   In Search of Clarity—Understanding Your Results   Some Questions About the Program Results Step 8: Enjoy the Most Varied and Nutritious Diet You Can Tolerate   Strategies for Coping with a FODMAP Intolerance   Coping with Specific Intolerances     • Lactose Intolerance     • Fructose Intolerance     • Mannitol and Sorbitol Intolerance     • Oligosaccharide Intolerance Program Conclusion
Extra: FODMAP Lite—an Alternative Approach Photo Insert Part 3: The Recipes
  Tips and Tricks for Adapting Standard Recipes   Recipe Measurements Basic Recipes Breakfasts Appetizers, Sides, and Snacks Mains Desserts
Part 4: The Details
The Science Behind the Diet   Carbohydrate Basics   FODMAPs Unpacked   The Effectiveness of Low-FODMAP Diets for IBS   The Risks of Low-FODMAP Diets   Complicated Foods Unpacked Meeting Your Nutrition Needs   Low-FODMAP Sources of Fiber   Low-FODMAP Sources of Protein   Low-FODMAP Sources of Calcium Beyond FODMAPs   Managing IBS-Related Anxiety   Probiotics   Vitamin and Mineral Supplements   Fiber Supplements   Other Adverse Food Reactions
Acknowledgments Bibliography and Recommended Reading General Index Recipe Index About the Author
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