The 30-Minute Low-FODMAP Cookbook: 101 Delicious Recipes to Soothe IBS and Other Digestive Disorders

1/22/2020

New to the Low FODMAPs lifestyle or looking for some fresh new recipes? I break down this

Good If You Don't Mind Using Packaged Foods & Have No Other Food Intolerance's Other Than FODMAPs

30-Minute Low-FODMAP Cookbook: 101 Delicious Recipes to Soothe IBS and Other Digestive Disorders by Colleen Francioli, CNC

I've been following a restricted diet for many years now. It has been a combination of AIP and low FODMAPs. I have endometriosis. Virtually all of my symptoms were eliminated when I went on a crazy restrictive diet after reading the book Digestive Health with REAL Food (interestingly enough, the author recommends this book in the Resources). I followed this for about two years with great success, but probably not as nutrient dense as I needed due to the extreme restrictions, but seriously - it worked. When I discovered low FODMAPs, I was thrilled. I jumped right in. Many of my symptoms returned, but not all. It taught me what I personally can and cannot tolerate. For example, if I consume a lot of nightshades, my Endo comes back with a vengeance, making day to day living virtually impossible. When I completely cut out nightshades (tomatoes, potatoes, peppers, eggplant, etc.) I notice a dramatic reduction in my Endo pain. The only time my Endo wasn't causing me serious issues was when I was on the ultra restrictive diet I previously mentioned. Okay, so I'm bringing this all up so you know where my head is at regarding my ability to utilize the recipes in this book.

There are several things about this book that I don't like. The author recommends using incredibly unhealthy oils like canola (aka rapeseed a highly genetically modified crop) & sesame seed. There are so many healthier choices, I don't understand why anyone would promote the use of such non nutritive oils. Thankfully, all you have to do is swap them out for something more suitable (avocado, coconut, and olive oils for example). The author also recommends using xanathan gum to make up for the lack of gluten in flours. Gums in general are all linked to various digestive ailments. They have a negative effect on ones system. It is just wise to find ways to avoid them whenever possible. Guar gum, xanathan gum, carrageenan, etc. They do our bodies little good & many studies have proven they do harm. Case in point, carrageenan causes intestinal cancer.

My next albeit not as big of a deal complaint is the use of packaged goods in the ingredients. I guess I should have seen that coming with this being toted as a 30 min or less cookbook. Most of the packaged goods recommended are for low FODMAPs goods that the author recommends as well as the Fody brand. I have grown used to making everything from scratch rather than from a package, but I can see where others may find these packaged goods helpful. I guess I should also point out that I run my own small eco (organix) family farm full time. So not only do I grow & raise my own, I also harvest it, prepare it to eat right away or I process it (can, freeze, dry, ferment). I try not to be too dependent on outside sources for my survival.

With all of my unfortunate restrictions, I couldn't make most of the recipes in this book. If a substitution seemed possible, I then tried recipes where I thought it would work.

Thai Iced Tea:
This was pretty good. A very sweet dessert tea. It could easily be made with less sugar.

Egg and Cheese Stuffed Baked Potato:
Delicious! I make up big batches, store them in the refrigerator & then warm them up in the toaster oven (I don't own a microwave, they are crapola IMO), plop on a dollop of homemade coconut (or diary milk) yogurt & a sprinkle of salt. Yum!

Vegan Chocolate Pudding with Sea Salt:
Very sweet, delicious when still a little bit warm. After letting it fully chill, the texture isn't too appealing. It's best warmed up a little. Note: I use the Native Forest brand of canned coconut milk (or I make my own) that clearly states it doesn't have guar gum. Coconut milk without gums, behaves differently from that with added gums this may be why the texture isn't as good cold.

Out of the three recipes, the Egg and Cheese Stuffed Baked Potato and the Vegan Chocolate Pudding with Sea Salt are my favorites. I have every intention of continuing to make them in the future.

If you are curious I highly recommend the following books:

The Low-FODMAP Cookbook: 100 Delicious, Gut-Friendly Recipes for IBS and other Digestive Disorders by Benjamin, Dianne (this is my all time favorite low FODMAPs cookbook).
The IBS Elimination Diet and Cookbook: The Proven Low-FODMAP Plan for Eating Well and Feeling Great by Catsos MS RD LD, Patsy, Harmony (this book is one of the best I've read on the subject of low FODMAPs)
Paleo Principles: The Science Behind the Paleo Template, Step-by-Step Guides, Meal Plans, and 200+ Healthy & Delicious Recipes for Real Life by Ballantyne, Sarah, Ballantyne Sarah (this is by far the most comprehensive book with recipes I've read so far. Dr. Ballantyne covers just about everything you can think of including FODMAPs)
The Autoimmune Protocol Comfort Food Cookbook: 100+ Nourishing Allergen-Free Recipes by Michelle Hoover (this is my favorite book for sweet treats. OMG, the chocolate chip cookies are amazing, doughnut holes, pumpkin scones, etc. the best!)
The Endometriosis Health and Diet Program: Get Your Life Back by Cook MD FACOG, Dr. Andrew, Cook MS RD CDE, Danielle, Robert Rose (many women who have Endo, need to follow a low FODMAPs anti-inflammatory diet, if you have digestive problems and pelvic pain, you might want to look into this).

If you are looking to avoid GMO's & prefer organic you might want to check out Namaste foods. They have a great organic gluten free all purpose flour (note it does have xanathan gum).

Wherever you are in your journey to healing, I hope you find success. Know that the Low FODMAPs diet is a real medical diet. It is not a fad diet. It has been proven to help many folks who suffer from various digestive ailments. Please keep in mind that if it doesn't work for you, you could have additional sensitivities (like me and nightshades). Don't give up. Finally finding peace with your body is so worth it!

The 30-Minute Low-FODMAP Cookbook: 101 Delicious Recipes to Soothe IBS and Other Digestive Disorders

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