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    The Gut Health Cookbook: Low-FODMAP Vegetarian Recipes for IBS and Sensitive Stomachs
    The Gut Health Cookbook: Low-FODMAP Vegetarian Recipes for IBS and Sensitive Stomachs
    The Gut Health Cookbook: Low-FODMAP Vegetarian Recipes for IBS and Sensitive Stomachs
    Ebook197 pages1 hour

    The Gut Health Cookbook: Low-FODMAP Vegetarian Recipes for IBS and Sensitive Stomachs

    By Sofia Antonsson

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    About this ebook

    Fifty Easy, Delicious Green Meals to Balance Your Gut and Treat Gastrointestinal Issues

    What should you eat if you have a sensitive stomach or suffer from irritable bowel syndrome (IBS)? The answer lies in a low-FODMAP diet—one of the most effective methods there is for alleviating the symptoms of stomach disorders. And while you’re at it, eat anti-inflammatory and vegetarian meals to boost your healthy gut bacteria and heal your gastrointestinal issues!

    Learn how FODMAP works—it’s not about a low-carbohydrate diet, but rather about choosing the right kind of carbohydrates. Then, start off by eliminating the most common foods that cause symptoms and then slowly reintroducing them so you can pinpoint exactly which ingredients are causing you problems.

    From delicious smoothies and salads to gut-healthy pastas and wraps—and don’t forget dessert!— The Gut Health Cookbook includes fifty of dietitian Sofia Antonsson’s best vegetarian recipes for people with sensitive stomachs, such as:
     
    • Blueberry and Spirulina Smoothie
    • Roasted Pumpkin Salad with Oatmeal
    • Quinoa Burger with Coleslaw
    • Pasta and Eggplant Meatballs
    • Butter Curry with Chickpeas
    • Pumpkin, Goat Cheese, and Cranberry Risotto
    • Kimchi
    • Fruit Pops
    • And more!
    LanguageEnglish
    PublisherSkyhorse
    Release dateFeb 4, 2020
    ISBN9781510750432
    The Gut Health Cookbook: Low-FODMAP Vegetarian Recipes for IBS and Sensitive Stomachs

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      Book preview

      The Gut Health Cookbook - Sofia Antonsson

      Copyright © Text Sofia Antonsson, 2019. Photos Ulrika Puousette, 2019

      Original title Lugn Mage med grön mat

      First published by Bonnier Fakta, Stockholm, Sweden

      Published in the English language by arrangement with Bonnier Rights, Stockholm, Sweden

      English translation copyright © 2020 by Ellen Hedström

      All rights reserved. No part of this book may be reproduced in any manner without the express written consent of the publisher, except in the case of brief excerpts in critical reviews or articles. All inquiries should be addressed to Skyhorse Publishing, 307 West 36th Street, 11th Floor, New York, NY 10018.

      Skyhorse Publishing books may be purchased in bulk at special discounts for sales promotion, corporate gifts, fund-raising, or educational purposes. Special editions can also be created to specifications. For details, contact the Special Sales Department, Skyhorse Publishing, 307 West 36th Street, 11th Floor, New York, NY 10018 or info@skyhorsepublishing.com.

      Skyhorse® and Skyhorse Publishing® are registered trademarks of Skyhorse Publishing, Inc.®, a Delaware corporation.

      Visit our website at www.skyhorsepublishing.com.

      10 9 8 7 6 5 4 3 2 1

      Library of Congress Cataloging-in-Publication Data is available on file.

      Cover design by Daniel Brount

      Cover photo credit: Ulrika Pousette

      Interior illustrations by Surabhi Takker

      Print ISBN: 978-1-5107-5041-8

      Ebook ISBN: 978-1-5107-5043-2

      Printed in China

      CONTENTS

      You can eat vegetarian, even with a sensitive gut!

      Can you really not eat anything anymore?

      What is IBS?

      What is FODMAP?

      Gut flora or gut microbiota

      What is vegetarian food?

      Are you getting enough nutrients?

      About the recipes

      Recipes

      Smoothies, bowls, & bars

      Salads & soups

      Pasta, risotto, & stews

      Pies, wraps, & burgers

      Home cooking & finger food

      Desserts & baked goods

      Index of recipes

      Conversion charts

      Thank you!

      You can eat vegetarian, even with a sensitive gut!

      V

      If you see this sign it means the recipe is vegan

      I love the gut—there is no more interesting system to study in my opinion. These days I also love my own stomach. I’ve had IBS since I went to high school, and I know how hard it is to constantly have to think about your gut and make allowances for it. Thanks to FODMAP (which you will shortly find out more about), I no longer need to think about my gut as often. I’ve also had the opportunity to help thousands of people get happier guts just by changing their diets. After writing two cookbooks, a book on bread, and a factual book on the gut, it’s finally happened: I get to write a vegetarian cookbook for those who suffer from IBS. Finally anyone with a sensitive gut can eat vegetarian!

      Vegetarian food has gone from being synonymous with an alternative lifestyle to being commonplace at the dinner table. More and more of us want to reduce meat consumption, and no one bats an eye if you ask for a vegetarian meal these days. Whether you’ve just discovered vegetarianism, are an old hand, or just someone who wants to eat less meat, but not go completely vegetarian, this book is for you. Especially if you have a gut that’s not quite in balance, which is very common. If you have IBS, a gut that likes to remind you of its presence, or are vegetarian or vegan and hate walking around like a huge gas factory, then carry on reading. The recipes in this book are adapted for a FODMAP diet, which is the most effective method there is to reduce stomach problems.

      We really need to do something to save our planet, and reducing meat consumption is an important but fairly easy solution.

      If you know about the FODMAP diet, you might be thinking, but how can you combine this with a vegetarian diet? This is where this book comes into the picture. It will guide those of you who follow a FODMAP diet and at the same time want to reduce meat consumption and eat a more green diet. I’ll be holding your hand to make sure it’s as easy as possible for you because it shouldn’t be more complicated just because you want to eat less meat; that can cause more stress, and, as we know, stress is not good for the gut. I want to make the whole thing much easier, so that those of you with a troublesome gut can make the choice not to eat meat.

      This book is also a bit of a personal mission. We really need to do something to save our planet, and reducing meat consumption is an important but fairly easy solution. So if you, like me, want to eat less meat, then let’s do this—for your body of course, but especially your gut, as well as the environment, animals, and your wallet.

      Sofia Antonsson

      Certified Dietician Belly Balance

      Can you really not eat anything anymore?

      Arsenic in your rice, colon cancer from meat, cyanide in flaxseed, flame retardants in salmon, carcinogenics in mushrooms—the list is endless. If you are interested in eating healthily there is a lot to think about. You might be thinking that there is no point in this food stuff and you might as well pop a pill instead.

      Food is not the most fantastic thing ever. If we look at it from the point of view that choosing the right food can keep us fit and healthy, then things suddenly seem a bit easier and more fun. In addition, there is constant research telling us that we can influence

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