Gut Feeling E-Book

Paula Mee

• Herausgeber: Gill Books
• Kategorie: Lebensstil
• Sprache: Englisch

Veröffentlichungsjahr: 2017

Beschreibung

The low FODMAP diet is increasingly recognised as the primary management strategy for Irritable Bowel Syndrome (IBS), as it results in a significant reduction of symptoms in over 70% of people who try it. However, cutting out FODMAPs (a group of short-chain carbohydrates which are frequently malabsorbed in the small intestine) can leave people at a loss as to how to eat well without using staples such as bread, pasta, dairy, onion and garlic. This book changes all of that. With 100 delicious recipes - including breakfasts such as Coconut and Mixed Seed Granola, healthy light bites like Prawn Rice Salad, and dinners that include Mexican Chicken Fajitas and Mediterranean Meatballs - you can find real relief and enjoy food once again. 'Low FODMAP eating can really help those with IBS. Think again if you believe it will be boring. The mouth-watering recipes in here will help you adjust to a way of life that can help you manage your symptoms.' Dr Nina Byrne 'I was told that stress caused my IBS, and I never thought anything could change the pain, wind, bloating, sickness and embarrassment. After years of suffering, now I can live without fear and pain. The Low FODMAP Diet is the solution.' Muna Nahab, Client 'Finding Low FODMAP changed my approach to what I eat. Having suffered with IBS for over 15 years, it's now under control and I have more energy and a healthier lifestyle as a result!' Aoife Mollin, Client 'I started the FODMAP diet after a year of having issues. Immediately it had a major impact on my life. I could eliminate food that were causing my symptoms while introducing new foods into my diet that I still enjoy today. I would highly recommend this diet to anyone. Stick with it and the benefits will last a life time!' Thomas Clarke, Client

Leseprobe

GUT

FEELING

DELICIOUS LOW FODMAP RECIPES to SOOTHE THE SYMPTOMS of a SENSITIVE

LORRAINE MAHER & PAULA MEE

GILL BOOKS

Note

This book is intended as a reference guide only, not as a medical manual. It is not a substitute for any treatment that may have been prescribed by your doctor. If you suspect you have a gut problem, please seek medical help. Bear in mind that nutritional needs vary from person to person. The information discussed here is intended to help you manage your IBS or IBS-like symptoms and is best used in conjunction with your dietitian or GP.

Contents

Cover

Title Page

Note

Introduction

Breakfast and Brunch

Lunch

Dinner

Stocks, Dressings, Dips, Spreads, Sides & Sauces

Dessert

Snacks

Drinks, Juices & Smoothies

Appendix

Acknowledgements

Copyright

About the Author

About Gill Books

Breakfast & Brunch

We all know the value of a good breakfast, but when you’re following a new diet it’s even more important to have something to eat early in the day so that you are less likely to snack on the wrong things mid-morning in a moment of weakness. Mornings can be hectic for many of us, so it’s handy to have a list of breakfast options that can be prepared in minutes or in some cases eaten on the go. For days when you have a bit more time, we’ve included some great breakfast and brunch recipes that the whole family can enjoy.

Quick breakfast ideas

∗ Gluten-free cereal with lactose-free or soya milk and berries

∗ Gluten-free toast with peanut butter and banana slices

∗ Gluten-free bagel with smoked salmon, 1 tablespoon low-fat cream cheese and ¼ avocado

∗Scrambled eggs and cherry tomatoes

∗ Strawberry smoothie blended with lactose-free milk or yogurt and strawberries (150ml max.)

Gluten-free toast with peanut butter and banana slices

BREAKFAST

Bircher Muesli

Developed around 1900 by a Swiss doctor, Maximilian Bircher-Benner, for his hospital patients, this breakfast includes a chilled concoction of rolled oats and other grains, fresh and dried fruit, seeds and nuts and may be mixed with plant milks. Nowadays it’s known as overnight oats. Favourite toppings include 100g strawberries or the seeds of one passion fruit or 10 crushed almonds. Simply remove the muesli from the fridge and let it stand for a few minutes as you make your morning tea, then enjoy!

Portion size: 251g Kcals: 486 Fat: 28g Saturated fat: 2.5g Carbs: 40g Sugar: 16.6g Fibre: 11.4g Protein: 13.9g Salt: 0.02g Allergens: Tree nuts, may contain gluten

INGREDIENTS

100g/1 very ripe banana

60g oats

1 dessertspoon sunflower seeds

1 dessertspoon chia seeds

1 dessertspoon linseeds

300ml almond milk

1 tbsp maple syrup

Preparation time: 10 minutes

Cooking time: N/A

Serves: 2

WHAT TO DO

1 Mash the banana in a large bowl, then add the oats, seeds and almond milk. Stir in the maple syrup, then cover the bowl with cling film and leave overnight in the fridge, until it thickens.

2 The following morning, top your bircher muesli with whatever allowed fruit you like.