The FODMAP friendly kitchen: cookbook for a sore stomach

Anyone who has irritable bowel syndrome (IBS) can have an incredible number of different bowel complaints. From diarrhea to constipation and from the most terrible intestinal cramps to fatigue. Australian researchers have now discovered that the FODMAP diet can offer a solution. In 85 percent of the cases, it helps to follow such a diet. People first do not eat any nutrients that contain things that can stimulate (FODMAPS) and then gradually introduce them again. But to follow that diet is not easy. Because some things that you reasonably think are not bad for someone with an irritable bowel turn out to be extremely bad. The book The FODMAP friendly kitchen makes it a lot easier to follow or stick to the diet, because you just have to follow the recipes (with an adjustment here and there if certain things bother you a lot).

Experience expert Emma Hatcher

The book is written by how could it be otherwise, an experienced expert. Emma Hatcher tells her own story in the book and that of her sore intestines. She does that in an accessible way. She writes, "Having food intolerances, irritable bowel syndrome or other digestive problems just sucks! Sensitive bowels aren't sexy. "It doesn't get much clearer. She also describes her own symptoms: being at a party and flopping over from the stomach ache, spending half the evening in the restroom of a restaurant because your gut is sputtering. Or lying awake all night in pain and then calling your boss the next day to tell them you have a migraine. And not that you have bowel problems because this doesn't sound so good. She also mentions avoiding social contacts in the book. And the role of stress on this syndrome.

People who suffer from irritable bowel syndrome often suffer from stress just as often as from food. And often the two also reinforce each other, as the book shows. Hatcher was diagnosed with gluten intolerance when she was 21 years old. No celiac disease, that means that if someone eats gluten, the entire intestinal wall will be destroyed. But that intolerance did cause her gut problems.

In addition, she was found to have irritable bowel syndrome. She started eating according to guidelines for both and was visibly improving. Only the diet was relatively unknown in 2008 (and it still is for many people in 2018). And if she wanted to cook well, the recipes often turned out to contain all kinds of products that were full of FODMAPS. Or they were full of fat, processed ingredients and a lot of meat. And she did not want that. There were no easy recipes available, so she decided to come up with them herself.

And so the book The FODMAP friendly kitchen was born. In addition to a lot of information, the book also contains 100 recipes for breakfast, lunch, dinner and snacks. They are not difficult recipes, but they will not be accessible to everyone. In addition, Hatcher also says that everyone should know their own limitations. Those who follow the low FODMAP diet will soon find out what his or her triggers are. The recipes take the general triggers into account, but each intestinal tract is different. So people who know that they are extra sensitive to a certain product must adjust the recipe accordingly. The book is not only for people with irritable bowel syndrome, but also for people with food intolerances, allergies and sensitive intestines.

What makes the book extra attractive is the extra information about IBS and food intolerance. In normal human language it is explained exactly what is going on with IBS, what causes it and why it occurs so often. A trip is also made to Crohn's disease, celiac disease and other digestive disorders. Although they have their own specific treatment methods, the low FODMAP diet can serve as extra support.

Moreover, it is of course explained exactly what FODMAPS are. The word stands for Fermentable, Oligosaccharides, Disaccharides, Monosaccharides, And, Polyols. All of those terms are explained in detail, but in short, they are fast carbohydrates and sugar alcohols that are naturally found in foods and additives. What you have to do to get all those things out of your diet and what they are in, will be discussed in detail. But also how the low FODMAP diet works (which you can best follow under the guidance of a dietician, because this is done in phases) and that it works differently for everyone. Every IBS patient has other things that he cannot tolerate or that cause problems. In the book you can find out extensively where there are many, few and average FODMAPS. The diet is also well explained, from the elimination phase to the reintroduction and 'normal' eating again, or the maintenance phase. Because people with IBS will never be able to eat everything again without complaints. And if it does go wrong, your intestines must first settle again, that is the advice in the book.

In addition to information, the book also contains a summary of what could be in your pantry to be able to cook FODMAP friendly. And also, for example, how you can give flavor to dishes without using onion, shallot and garlic. Because those are the biggest triggers of all for people with IBS. For example, she gives the tip for garlic oil. Garlic in oil can be tolerated by many people. This is because the irritable substance of garlic is water soluble and then causes complaints. But strangely enough, it often gives no complaints in oil. Just for simple solutions like this, it is nice to have the book if you have IBS.

This is followed by basic recipes for anything and everything: from making a simple vegetable stock to nut milk (many people can't stand regular milk) gluten-free flour mix, and vegetable noodles.

Next you have a variety of recipes. Not the food that many people usually eat with a slice of bread in the morning, but eggs with tomato and feta in the morning, for example. Also buckwheat crepes with smoked salmon and spicy goat cheese. Or spinach pancakes, homemade granola or muesli. And with all those dishes is a tip. From how to make a smoothie (these are also included) to tips on products that you can also replace if your intestines cannot handle it very well. The lunches and evening meals contain a relatively large amount of fruit and vegetables, but there are also recipes with fish and meat in the book.

But it also contains snacks. Not the usual from the supermarket, because a bag of chips from the store that is made with oil that causes complaints for many IBS patients is a no go. But vegetable crisps from the oven, roasted nori chips, banana hazelnut muffins and popcorn (but with tequila).

But it also contains recipes for special occasions. For parties, for dinner with friends or just when you want to spoil yourself. From creamy polenta to gnocchi with crunchy sage and from buckwheat quiche with spinach and feta to spicy meatballs with pumpkin spaghetti. And those who think they will never be able to eat dessert again is also wrong: a large part of the book is devoted to delicious desserts and other sweets. It even includes a recipe for a chocolate spread with hazelnuts and pecans. With the comment that you can take a maximum of 2 tablespoons at a time, because otherwise you will definitely get complaints. And if you can't think of what an entire menu should look like, Hatcher gives tips for that too. At the end of the book, she just gives a menu pointer.

All in all, this book is recommended if you suffer from IBS or another intestinal disorder. Obviously, it gives a lot of information, it is personal and you have easy recipes to hand without having to find out anything about the amount of FODMAPS in a particular product.