The 2-Step Low-FODMAP Eating Plan by Shepherd, Sue -- Read -- Imperial Library of Trantor

Index

Cover Introduction Part 1: About the 2-step Low-FODMAP Eating Plan

1. FODMAPS, IBS and the Low-FODMAP Way of Eating

What is irritable bowel syndrome (IBS)? Do you have IBS? Consulting with a specialist dietitian What are FODMAPs? Why the low-FODMAP diet for IBS? Psychological aspects

2. Introducing FODMAPS

FODMAP 1: Excess fructose FODMAP 2: Lactose FODMAP 3: Polyols FODMAP 4: Fructans FODMAP 5: Galacto-oligosaccharides (GOS)

3. A 2-Step Plan for the Low-FODMAP Way of Eating

Step One: The strict phase Step Two: Reintroduction and liberalization What if the low-FODMAP diet doesn’t work for me? Low-FODMAP diet menu plans

4. Shopping for a Low-FODMAP Way of Eating

Using food labels How to interpret food labels Stocking the pantry

5. The Low-FODMAP Way of Eating for Children

Friends’ parties Sleepovers School and activities Food refusal and other eating-behavior issues

6. Eating Out and Traveling

Eating out Traveling

7. A Healthy Lifestyle

Are you a healthy body weight and shape? Dietary guidelines and the fundamentals of healthy eating Eating well Low- versus high-fiber low-FODMAP food choices

Part 2: 2-Step Low-FODMAP Recipes

A note about the recipes Low-FODMAP flavor boosters! Beverages on a low-FODMAP diet Breakfast

Pecan and Cinnamon Carrot Muffins Buttermilk Pancakes with Blueberry Compote Banana Cornbread Pancakes with Strawberries, Mascarpone and Maple Syrup Vanilla “Porridge” with Strawberry and Rhubarb Compote and Granola Corn Fritters with Herbed Ricotta, Avocado and Tomatoes Scrambled Eggs on Cornbread Spanish Omelet Salmon Omelet with Lemon Crème Fraîche

Light Meals

Kingfish Sashimi with Jalapeño and Soy Sauce Roasted Squash, Pecan and Blue Cheese Salad Individual Caesar Salads with Garlic-Flavored Croutons Moroccan Roasted Vegetable Salad Chicken and Quinoa Salad Crab Cakes Beef Noodle Soup Chicken and Vegetable Soup Roasted Squash and Ginger Soup Crying Tiger (Thai-Style Chargrilled Beef) Pork Terrine

Main Meals

Fettuccine Marinara Pasta Carbonara Saffron Chicken Pasta with Summer Vegetables Spaghetti Bolognese Stir-Fried Noodles with Shrimp Crispy-Skin Snapper with Tomato Sauce and Feta Salad Mussels with White Wine, Lemongrass and Cilantro Tilapia with Lemongrass Chili Noodles Thai-Style Salmon with Coconut Rice Green Curry Fish Roast Beef with Fragrant Asian Flavors Seasoned Steak with Spicy Tomato Relish Beef Bourguignon with Parsnip Croquettes Braised Beef Cheeks with Creamy Polenta Pepper Lamb Stir-Fry with Sticky Rice Roast Lamb with Rosemary Potatoes Marinated Pork Ribs with Creamy Mash Moroccan Lamb with Lemon Spinach Crispy-Skin Pork Belly with Spiced Squash Basil and Chile Chicken Chicken, Chili and Coconut Salad Chicken Parmigiana Chicken Masala Chicken Tagine Breaded Chicken with Sesame Greens

Vegetarian

Four-Cheese Risotto Tomato, Basil and Mozzarella Arancini Gnocchi with Roasted Bell Pepper Sauce Asian Omelet Stir-Fried Soba Noodles Goat Cheese and Sweet Potato Frittata Pasta Puttanesca Quinoa with Bell Pepper, Basil and Lemon

Kids

Meatballs with Pasta Chicken Drumsticks Fish Fry Omelet Wraps Meatloaf Lunchbox Ideas Chicken Fried Rice Beef and Vegetable Skewers Lasagne Mini Quiches

Desserts

Double Chocolate Chip Cookies Gingerbread Ice Cream Cookie Sandwiches Caramel Popcorn Bars Berry Crumble Chocolate Cake Red Velvet Cupcakes Dark Chocolate Lava Cakes Macarons Vanilla Panna Cotta with Raspberry Coulis Basil-Infused Panna Cotta Passion Fruit Brûlée Strawberry and Hazelnut Sponge Cake Salted Caramel Custards Toasted Coconut Rice Pudding Rhubarb and Coconut Cake Mandarin Syrup Cake Lemon Soufflé Lime Tart Chocolate Hazelnut Mousse Chili Chocolate Cheesecake Lemon Coconut Cheesecake Chocolate Éclairs Coffee Crème Caramel with Chocolate Sauce

Part 3: Useful Information

Frequently asked questions about the low-FODMAP eating plan Low-FODMAP fresh produce season by season Dietary fiber content of some low-FODMAP foods Helpful resources Thank you

Index Also by Sue Shepherd About the Author Copyright Page

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