2 NAVIGATING THE FODMAP WORLD

Now that you’ve gotten a crash course in the science behind FODMAPs and why they can aggravate IBS symptoms, you’re probably wondering what this all means for your daily eating habits. This chapter will show you how to stick to low-FODMAP foods on your next trip to the grocery store; clue you in on which ingredients you should avoid on food labels; and supply you with plenty of helpful tips on eating out and choosing quick and easy low-FODMAP snacks—and lots more.

The sweeteners contained in food products can also be complicated. Sometimes manufacturers use fancy words for sweeteners to hide the fact that there is sugar in their products or to make their products seem healthier. Be on the lookout for food products sweetened with fruit juice, such as pear or apple juice. Other sweeteners to avoid are high-fructose corn syrup (regular corn syrup is fine, though), honey, molasses, agave, and sugar alcohols (such as xylitol and sorbitol).

It can be frustrating to pick up a box of crackers that are wheat-, HFCS-, or inulin-free—only to find onion or garlic powder at the bottom of the list. Or, you might see a box of cereal that fits the bill perfectly—except for that darn honey. Don’t despair, though. Eventually, you’ll be able to test those foods under the guidance of your dietitian, and you may find that the amount of garlic powder or honey in them doesn’t bother you. But it’s best to avoid such products during the elimination phase of the diet. Also, remember that if a high-FODMAP food appears at the end of a product’s ingredient list, the product could still be low-FODMAP overall. Again, check with your dietitian before you buy.

Buy unflavored, unseasoned meats, poultry, and fish in the meat case and visit the dairy aisle for hard cheeses and lactose-free milk. (Some grocery stores even have lactose-free cottage cheese and sour cream.) You can also buy lactose-free and nondairy yogurts, but beware of added high-FODMAP ingredients like inulin and fruit juices.

The grocery store’s inner aisles are where all those high-FODMAP processed foods live. Of course, there are some good things to be found in those aisles, like oats, rice, rice cakes, nuts, and oils. Once you have those items, head straight to the perimeter of the store and fill up your cart. Then you can make up your own dishes from these healthy, low-FODMAP ingredients.

One more helpful fact: When a label lists “spices” as an ingredient, it is not referring to garlic and onion. According to the FDA’s Code of Federal Regulations Title 21, “spices” may refer to any aromatic vegetable substance except for those generally regarded as “foods,” such as onion, garlic, and celery. If a product contains these ingredients, they’ll be listed separately.

▪ Sandwich bread. Udi’s sandwich bread is found in the freezer in natural food stores. It’s a low-FODMAP, gluten-free bread, and it gets great reviews. When I worked in natural foods, I noticed that it flew off the shelves! If you’d rather not make your own bread for sandwiches, croutons, and bread crumbs, it’s an excellent choice.

▪ Tortillas. Corn tortillas are my go-to for wraps and tacos, and they’re usually available in regular grocery stores. You can also find gluten-free tortillas by Food for Life and Rudi’s in the frozen section of a natural foods store.

▪ Crackers, pretzels, and chips. Look for these low-FODMAP crackers: Sesmark Rice Thins, Crunchmaster Multi-Seed Crackers (Original), Blue Diamond Nut Thins (Almond Sea Salt and Pecan), and Mary’s Gone Crackers (Original). These are my favorites, and they’re wonderful with some cheddar or Swiss cheese. They’re all easily found in natural foods stores. As for gluten-free pretzels, look for the Snyder’s of Hanover brand. Lundberg Rice Chips (Sea Salt), plain tortilla chips, and baked potato chips are nice, crunchy low-FODMAP snack options, too, but be aware of the added fats, which may not be appropriate for some people.

▪ Lactose-free and nondairy milks. Lactaid, of course, makes lactose-free milk, in which the lactase enzyme has been added in order to break down the lactose. Coconut milk, along with lactose-free milk, has been tested by Monash University and is considered “safe” in appropriate servings. (Try to find the “light” canned variety.) Almond milk could be a possible alternative to discuss with your dietitian. Soy milk is another option, but only if it’s made from the soybean extract and not the whole bean. 8th Continent is a reliable brand. (The label on the carton usually states whether or not it’s made from the whole bean.) When it comes to nondairy milks in general, look out for additives, such as xanthan gum and inulin.

▪ Yogurt and other dairy products. Green Valley Organics produces organic, lactose-free, low-FODMAP yogurt and sour cream, and Lifeway plain kefir, at 99 percent lactose-free, is another great option. There are other nondairy yogurts on the market, but many are unsuitable because they have added inulin.

▪ Gluten-free flours. I’m a big fan of Bob’s Red Mill. They carry just about any gluten-free flour imaginable, including brown rice flour, quinoa flour, oat flour, and potato starch. I’m sensitive to xanthan gum, so I make my own flour blends with these flours (for my own blend recipe). But if you’re not sensitive to xanthan gum, there are some great gluten-free all-purpose blends that are also low-FODMAP. (Remember, just because something is gluten-free doesn’t mean that it’s also low-FODMAP! Read the labels carefully.) Look for Namaste flour and baking mixes, King Arthur gluten-free flour, and Bisquick gluten-free baking mix.

▪ Tomato sauce. You wouldn’t believe how difficult it can be to find plain tomato sauce without added onion or garlic. I finally came across a brand called Pomi, which is sold in aseptic containers. Their tomato sauce and diced tomatoes are 100 percent tomatoes, pure and simple. Bionaturae also makes pure tomato sauce.

▪ Cereals. Some standard low-FODMAP cereals that are found at regular grocery stores include General Mills Corn Chex (Rice Chex contains molasses, which may be high in fructose, so use caution). Visit a natural foods store for other great cereals. Erewhon makes gluten-free crisp rice cereal and gluten-free cornflakes, while Arrowhead Mills makes a lovely hot cereal called Rice and Shine. And don’t forget oatmeal and quinoa flakes.

▪ Pasta. Tinkyada brown rice pastas are excellent, and Ancient Harvest also makes pasta out of quinoa and corn. Other private labels and some store brands are delving into the gluten-free pasta world, too. As always, be sure to read the label.

▪ Condiments. Butter can be used in the appropriate serving size, and Earth Balance makes a wonderful nondairy, vegan margarine that you can spread on your toast or use in baking. Hellmann’s Real Mayonnaise is low-FODMAP, but I actually prefer Vegenaise, a vegan mayo alternative, since I’m sensitive to eggs. Organic fruit spreads, such as strawberry or blueberry jam, are best because they’re sweetened with sugar, not HFCS. Other condiments to keep on hand include San-J gluten-free tamari and Dijon mustard. And I can’t say it often enough: Don’t forget to check the ingredients lists!

▪ Check out the menu online. Scope out the menu and decide what to order ahead of time. Consider calling the restaurant in advance to ask whether they accommodate special diets. With the rise in celiac and food intolerance diagnoses, lots of restaurants are becoming more flexible, so it’s likely that you’ll be pleasantly surprised.

▪ Contact your local celiac support group. When I lived in St. Cloud, Minnesota, the local celiac support group had created a list of restaurants that offered gluten-free options or that were willing to work with you to create a meal you could eat. You may not be celiac, but these groups can still be excellent resources.

▪ Don’t be afraid to talk to your server or to the chef. Most restaurant professionals are used to accommodating patrons with allergies and food sensitivities.

▪ Stick with basic, simple dishes. Think grilled, steamed, or broiled salmon, chicken, or steak. Baked potatoes, undressed salads, and steamed veggies are also good choices. Ask your server to hold the garlic or onion and stick to salt and pepper for seasonings.

▪ Bring your own salad dressing. I have a set of little plastic containers that are the perfect size for holding my own dressings. Invest in a set of your own—or, simply ask for a plain oil and vinegar dressing on your salad. (You could even bring your own vegan margarine for a baked potato, if you like.)

▪ Bring your own bread—or your own hamburger bun.

▪ Suggest having a potluck dinner instead of going out and then bring a low-FODMAP dish to share. Who knows—you might introduce a friend or family member to a new way of eating in the process!

▪ Rice cakes. Top a plain rice cake with peanut butter and sliced fresh strawberries.

▪ Roll-ups. Whip up a quick, filling snack by rolling up a gluten-free tortilla with sliced turkey, Swiss cheese, and mayo or with peanut butter and organic raspberry jam.

▪ Nuts and seeds. This one couldn’t be easier: Simply grab a handful of some low-FODMAP nuts or seeds, such as walnuts, pecans, or pumpkin seeds.

▪ Fruits and veggies. Nosh on a suitable serving size of low-FODMAP fruit, like mandarins, strawberries, ripe banana, or cantaloupe, or crunch on some carrot sticks.

▪ Cheese and crackers. This is one of my all-time favorite snacks! Pair gluten-free rice crackers or gluten-free pretzels with cheddar cheese slices.

▪ Granola Bars, Power Poppers, Graham-Style Crackers, or Granola (here and here). These slightly sweet snacks are so satisfying, and the best part is, you won’t end up with a sugar crash later in the day. Plus, they’re portable, so they’re easy to take with you to work or school.

▪ Muffins or banana bread make fabulous morning snacks, especially with a cup of coffee.

▪ Smoothies. Just toss a few healthy ingredients into a blender, and you’re ready to go. Check out the Banana Smoothie, Three Ways.

My meal planning starts on Saturday. In the morning, I make up my menu for the following week by jotting down my ideas on a sheet of paper. Then I turn the paper over and make a grocery list based on my ideas. Dinners are usually my main focus; then, I make sure that we’re well stocked on the basics, so that my husband and I can make our usual breakfasts and lunches. I also like to keep an eye on what’s on sale at the grocery store and on the types of produce that are in season.

Weekends are when I make more complicated meals, since I have plenty of time. I also like to make my stocks, broths, and soups on weekends: I freeze stocks and broth in different-sized containers, depending upon the amounts called for in the recipes I plan on preparing. And I like to freeze soups in single-serving containers so that I can thaw and heat them easily for weekday lunches.

Lazy Sundays are also a great time to make weekday breakfasts in advance, like egg cups, frittatas, pancakes, or waffles. It’s simple to freeze pancakes or waffles: Just lay them in a single layer on a baking sheet and place in the freezer. When the pancakes or waffles are frozen, transfer them into a plastic freezer bag and store in the freezer. Then pop them in the microwave whenever a craving strikes.

There are plenty of delicious lunch options in my meal plans, too, like sandwiches made with gluten-free bread and salads. Feel free to add extra protein to any of my salads; grilled chicken or salmon will make them even better!

Following is a couple weeks’ worth of sample menus. These are just examples of the meal plans you can create for yourself and your family using the recipes in this book, so don’t feel that you have to follow them to the letter!

I’m a big fan of leftovers, so most of these recipes are designed to feed four people—even though I’m usually just cooking for my husband and myself. That means that I only have to cook half as many dinners during the week, which definitely makes life easier. Or, if you have a bigger family, you can easily double the recipe and plan on eating the leftovers the following evening or for lunch. When I was a kid, I hated leftovers, but now, I can’t imagine life without them!

▪ Salt and pepper. I know, it seems so basic, but using salt and pepper is absolutely essential. Often, when a dish tastes bland, it’s not because it’s lacking garlic or onion, but because it’s lacking salt. Luckily, salt is not a FODMAP. I’m not suggesting that you eat a high-sodium diet, but keep in mind that Americans get most of their sodium from processed foods. And if you’re reducing your intake of processed foods (as you probably will be if you’re on a low-FODMAP diet), then adding more salt to your cooking isn’t terribly worrisome. However, salt shouldn’t be used with abandon, especially if your doctor has recommended a lower sodium intake. Follow my lead and use just enough salt to give the dish flavor. Balance is the key.

▪ Chives and scallions. If you love the flavor of onions, chives and scallions can supply your fix. Just be sure to use the green parts only. For the most pungent flavor, use them raw and sprinkle them over a dish just before serving.

▪ Garlic oil. Garlic is high in fructans, but guess what? Fructans aren’t soluble in oil. That means it’s fine to simmer garlic in oil to infuse the oil with its wonderful flavor. But beware: The fructans in garlic and onion are soluble in water, which means the fructans can leach out into the water they’re cooking in. That’s why you should never use garlic or onion in broths or soups; only use it to flavor oil! Make your own garlic oil at home and consume it right after you make it since harmful bacteria can flourish in the leftover oil.

▪ Herbs and spices. Lots of herbs and spices are low-FODMAP, and they’re a great way to pep up soups and slow cooker meals. Try adding some freshly chopped parsley or cilantro to dishes before serving and use spices like cinnamon in savory dishes, such as Turkey Keema with Veggies.

▪ Lemons, limes, and citrus zest. Freshly squeezed lemon and lime juices add a palate-lifting burst of flavor to lots of dishes—and for an even more intense citrus hit, you can add freshly grated citrus zest, too. I really love my Microplane zester: I even use it to add orange flavor to cookies or my Cranberry Orange Scones.

▪ Broths and stocks. Chicken, beef, and vegetable broths aren’t just for soups: They’re great flavor enhancers, especially in tasty sauces. I used to think making broth and stock was really complicated, but it turns out it’s practically foolproof. Just throw some chicken bones and veggies in a pot of water and simmer away. The more you make it, the easier it gets. Beef stock does require an extra step—the bones have to be roasted first—but it’s so worth it. Freeze the broth in different-sized containers so it’s recipe-ready when you need it. (For very small amounts, try freezing the broth in an ice cube tray or muffin pan.)

▪ Umami ingredients. The word umami describes a sort of savory meatiness, and adding a dash of umami to a dish enhances the flavors of the ingredients. Beef broth is both low-FODMAP and umami and so is gluten-free soy sauce, tamari, anchovies, olives, and Parmesan cheese. Add them to marinades, sauces, salads—or just about any dish you can think of.

▪ Dry wines. Dry wines are actually low-FODMAP—in moderation, of course. In the kitchen, they can be used in sauces, stews, and slow cooker meals. Or, use a splash of wine to deglaze the pan after you’ve browned meat, as part of creating a delicious sauce.

▪ Toasted grains and nuts. I often skip this step if I’m in a hurry, but I always regret it! Toasting rice and quinoa before cooking it really brings out the grains’ beautiful nutty flavor. The same goes for nuts and seeds, like walnuts, pine nuts, or sunflower seeds. Toss them in a dry skillet over medium heat before sprinkling them on salads.

First, none of my recipes call for xanthan gum, which is often used to help give gluten-free baked goods more structure, resulting in better rising and less crumbling. That’s because I developed a sensitivity to xanthan gum, which, as I discovered, isn’t that uncommon. And I figured that, since most of my readers already have delicate bellies, they certainly don’t need yet another sensitivity added to the mix. So, all my recipes have been designed and tested to work without xanthan gum.

You’ll also want to pay attention to the type of flour you use. I find that a mixture of flours works consistently—usually a combination of starch and protein flours. Starch flours have very little protein or fiber and are very white and powdery. These include potato starch, cornstarch, and tapioca flour. Potato starch and cornstarch are good for making things that are crisp and crunchy, like cookies and crackers. Tapioca flour helps keep cakes and breads moist and spongy. Ultimately, using a blend of starch flours helps make a good all-purpose flour.

Protein flours, of course, have protein in them. They also contain fiber, especially the whole-grain kinds, and they’re made by grinding up whole grains, such as rice, oats, and quinoa. A combination of protein and starch flours is usually best in most recipes: I find that a ratio of 2 parts protein flour to 1 part starch flour works well.

The way in which gluten-free flours are measured is very important, too. Most gluten-free baking purists swear that weighing each and every type of flour is the only way to go. But I grew up using measuring cups, and while I do own a scale, I still find the measuring cups easier to use. Nonetheless, it’s still really important to measure the flour correctly. Start by scooping the flour into the measuring cup (scooping the flour with the measuring cup itself tends to compact the flour, which means you’re adding too much flour to your recipe). Use a spoon or scoop to lightly fill the measuring cup until it’s overflowing. Then level it off using the back of a knife.

When I’m making breads, I like to bake smaller loaves. The typical bread pan is usually 5 × 9 inches (13 × 23 cm), but I use a 4 × 8-inch (10 × 20 cm) pan for all of my breads since smaller loaves bake more evenly. Plus, since they’re smaller, the loaf is less likely to collapse. These pans are fairly easy to find, too: I bought mine at the local grocery store.

Finally, mixing the batter or dough really well is very important. When you bake with wheat, recipes often caution you against overmixing since this produces too much gluten and turns out tough, chewy baked goods. But when you’re using gluten-free flours, you don’t have to worry about producing too much gluten. In fact, it’s best to mix all of the ingredients as thoroughly as possible since incorporating more air into the dough results in a lighter loaf of bread.

Because of the nature of gluten-free baked goods, and because I don’t use any gums in my recipes, they do tend to dry out fairly rapidly. That’s why I usually freeze my bread, muffins, and scones within a day or two of baking. Then I just take what I need out of the freezer and thaw it. If your baked goods do dry out, often you can “revive” or soften them by microwaving them for a few seconds.

Second, be aware of possible substitutions. For example, you can use gluten-free flour blend in place of wheat flour in sauces and baked goods. Or, you can use maple syrup instead of honey; substitute lactose-free or nondairy milk for regular milk; and use pine nuts in place of cashews. Sauté meat in homemade garlic oil instead of adding minced garlic to the mix. Use the green parts of scallions instead of regular onions. Try gluten-free noodles in pasta recipes. Cut gluten-free, low-FODMAP bread into cubes and dry them in the oven to make croutons, stuffing, and bread crumbs. Or, look for alternatives to bread crumbs, like crushed gluten-free crackers or cereal. Make homemade cream sauces using low-FODMAP ingredients instead of using canned, condensed cream soups in casseroles. (If this sounds like a lot to remember, don’t worry: There are plenty of examples of these substitutions in the recipes that follow.)

Third, be mindful of the overall FODMAP content of a recipe. Some foods are considered low-FODMAP, but only in the recommended serving size. For instance, the suggested serving size for broccoli is half a cup (36 g), but larger servings contain GOS (galactans). So, it might not be a good idea to combine broccoli with another food that contains GOS, such as lentils, since a couple of small servings of two different foods eaten at the same time can add up to a large overall serving of GOS. The recipes in this book are as well balanced in this way as possible, and I hope they inspire you to create new low-FODMAP recipes and to adapt your tried-and-true favorites.