The Low-FODMAP Diet Cookbook (5 page)

For eggs: 1 tablespoon psyllium husk, ground flaxseeds, or chia seeds mixed with 3 tablespoons water; commercial egg replacer; mashed banana (in some baked goods)

For milk: soy milk made from soybean extract; unsweetened almond milk; rice milk; coconut milk

For butter: soy-free vegan “butter” or vegetable shortening; vegetable oil including coconut oil; nut butters or mashed banana (in baking)

For cheese: pureed squash or sweet potato (for creaminess); crushed nuts or seeds and their butters (for taste, texture, and protein); dairy-free, soy-free vegan cheese

For yogurt: soy yogurt made from soybean extract; almond yogurt; coconut yogurt

For gelatin: vegan gelatin; agar or carrageenan seaweed

Most of the recipes in this book are suitable for those following a low-fat diet, but some substitutions may be necessary. Fat can be a trigger for IBS symptoms, so you may wish to reduce your intake of fat as well as FODMAPs. Keep in mind, though, that some fat is necessary to a healthy diet. Before making changes to your diet, speak with a registered dietitian. In the recipes, try these basic swaps:

For meat:
white chicken or pork meat (fat trimmed); lean ground beef, pork, and lamb; fish and shellfish; any of the vegetarian and vegan options outlined in the previous section

For eggs:
egg whites

For milk:
low-fat or skim milk (lactose-free if required); soy milk made from soybean extract; almond milk

For butter:
margarine; low-fat soy-free buttery spreads

For yogurt and cheese:
low-fat varieties

Keep in mind that the low-FODMAP diet is highly individualized. Although it is recommended to spend six weeks restricting all FODMAPs, most people following the diet are able to add various foods—sometimes in limited quantities—back into their diet. (See
The Complete Low-FODMAP Diet
for more details on “challenging” foods.) The goal of the diet is not to restrict your menu to the point that you are eating bland or repetitive meals; the goal is to help you enjoy your food without gastrointestinal symptoms!

Therefore, if you have determined you are able to tolerate certain FODMAPs, there is no reason not to use foods containing them in the book's recipes. Those who can tolerate polyols, for example, may wish to add small amounts of their favorite stone fruit into certain dessert recipes; and those who can tolerate fructans may wish to buy wheat bread rather than more expensive gluten-free varieties.