Nietolerancja Histaminy Tabelka Produktow

©
2015 Sofia Antonsson

ibsfri.se
Published: Consious eating
Photos: Pontus Johansson
Food Stylist: Sophie Ekman
Graphic Design: Åsa Nilsson at Ruby Melt
Editing and Recipe Review:
Anna Sjögren and Ellinor Jidenius
ISBN: 978-91-87941-52-8
Welcome!
Until about four years ago, I, like most other dietitians, provided some pretty shoddy advice to people
with IBS (Irritable Bowel Syndrome). The idea was to adjust the amount of fiber, learn to live with the
symptoms, remove the “I feel bad syndrome” and so forth. Then I discovered the dietary treatment,
FODMAP, and everything changed.
I myself have IBS and when I tried FODMAP I was sold immediately. Suddenly I had access to an
effective treatment plan that most people responded to positively. IBS became interesting for real. So
interesting in fact that during the last few years I have met and treated nearly 3,000 IBS patients in
Sweden.
People who were treated with FODMAP kept asking me where they could find recipes. And finally,
here it is, the cookbook for those who want to cook good food with FODMAP. The treatment involves
a major shift in the diet and many new concepts and foods to relate to, these are also explained in the
book. All recipes are free from onions, garlic, gluten and lactose. Many of the recipes come from
patients who, with great enthusiasm, cook, bake and share the results.
The book is a guide for anyone that has IBS. It is also for those of you that have someone close to
you, such as a spouse, friend, grandchild or work colleague, who is affected. In the book I explain
what IBS is and why we suffer. Although research exists in the field it does not present the entire
picture. Therefore, I have sometimes based reasoning and conclusions on my own and my patients’
experiences. It is, however, not always an exact science.
I love working with IBS and it is my patients that make it so much fun. Seeing the results and getting
so much positive response, is to me proof that FODMAP works. However, always seek help and
advice from a dietitian before you undergo any dietary treatment plan. This will allow you to get it
right from the beginning.
I wish you all the best on your way to a calm and happy belly!
Sofia Antonsson
Registered Dietitian
ABOUT IBS & FODMAP
What is IBS?
IBS (Irritable Bowel Syndrome) is also known as spastic or irritable colon. Central to the disease is
that the intestinal motor function is disturbed causing the muscles of the colon to work too fast, too
slow or otherwise not normally. This creates problems with bowel movements and gas transport that
can lead to various uncomfortable symptoms. People with IBS experience increased pain in the
intestines and also send more signals to the brain from the stomach than other people. Intestinal flora
can be altered and there is often a low-grade inflammation in the intestinal mucosa. IBS is not
dangerous and does not increase the risk of other diseases. The same symptoms can also occur in
conjunction with other diseases such as Crohn’s disease, Ulcerative Colitis or Celiac disease (gluten
intolerance). Some feel that IBS goes into relapse (recurrent episodes) and is often related to stress,
or to a state with constant symptoms. There is currently no knowledge regarding if the disease is
chronic, or if one can be cured. It is estimated that 15-20% of the population worldwide suffers from
IBS.
Women are over represented which may be due to several factors. Perhaps women have more
commitments than men, perhaps women do not handle stress as well as men, maybe men are more
tolerant to stomach upset? There is no exact answer to these questions because there is no existing
science; it is, however, interesting to ponder. IBS is also sometimes known as “good-girl syndrome”
because it often affects high-performing women with high demands on themselves and significant
control needs. This type of person will typically write “to-do” lists to themselves, are efficient, have
trouble saying no and tend to take on more than they really can comfortably manage. The above
attributes can create an internal stress which is an appreciable factor in the overall disease profile.
Treatment of IBS also focuses on stress management, relaxation and breathing. It varies by individual
how much of the symptoms are diet-and stress-related. It can be expected that some people will
rapidly respond favorably with the FODMAP diet while it may take longer for others who have
stronger stress factors.
What causes IBS?
Although there has been a lot of research regarding IBS it is not known what causes the disease. IBS
is considered a disease in which several different factors together contribute to the disorder. These
include psychosocial factors, changes in the function of the intestinal tract’s own muscles and nerves
along with the interaction with the nerves to and from the brain. Why people get IBS is still not clear.
Some people say that they have had stomach problems as long as they can remember. Many start
having their problems when they are in their 20’s, after a stomach bug or a period of extreme stress.
The heredity factor is unknown, but it is not unusual to see mothers and their children suffering the
same symptoms. Currently, it is also relatively certain that the muscles of the diaphragm are involved,
especially when bloating is present. Therefore, it is particularly important to breathe properly, deep
down from the diaphragm. Unfortunately, the ever-increasing levels of stress in society can increase
the pressure on the sympathetic nervous system, also known as “fight or flight”. When it is enabled,
breathing becomes shallow and advances to the chest area. At the same time the risk of worry, anxiety
and negative thoughts increases, which in itself generates additional stress levels. Having a stomach
that is not working properly can affect the social and family life as well as work. Many people refrain
from certain activities because they do not know how their stomachs will react. It is not always
acceptable to talk about one’s stomach and it can lead to a reduced understanding from the
surroundings.
Diagnosis
IBS is classified according to stool pattern as IBS-D (diarrhea-dominated), IBS-C (constipation-
dominated) or IBS-M with mixed stool patterns. There are criteria for the diagnosis of IBS. Most
commonly it is diagnosed after testing for lactose and gluten, and possible examination procedures of
the intestines, so called gastro or colonoscopy. Certain medical doctors diagnose without testing.
However, it is important to rule out the inflammatory bowel diseases, Crohn’s and ulcerative colitis.
Colonoscopy is primarily important for those with alarm symptoms such as fever, blood in the stool
and involuntary weight loss. These symptoms are not associated with IBS and should be investigated
further before treatment. It is not necessary to have been diagnosed before trying low-FODMAP
treatment. If you are however worried about gluten intolerance, the test should be conducted before
starting a gluten free diet because the test will not be reliable otherwise.
Symptoms
The main symptoms of IBS are pain or discomfort associated with altered bowel movement with
patterns of diarrhea, constipation or alternating bowel movement patterns. Other symptoms include
bloating, gas, incomplete bowel movements, aches, rumbling noise and cramps.
Many feel that they go to the toilet, but have not completed, and have to go again after a while. Some
feel that the pain is on the right or left side just below the rib where the colon turns. Some experience
concurrent symptoms in the upper gastrointestinal tract, such as reflux, heartburn or nausea. This may
be associated with IBS when gas and bloating causes upward pressure affecting the symptoms. In
many cases even these symptoms subside with a low FODMAP diet. Diffuse symptoms such as sleep
problems, lethargy and palpitations may also occur. Some reflexes in the intestine are greatly
enhanced in people with IBS, which means that the stomach responds extra strongly to food intake.
We know, for example, that the emptying reflex can be activated by the smell of coffee, which means
it probably also reacts to what’s going down into the stomach. These reflexes determine how long it
takes before one experiences the symptoms. Some feel that the bowels start working immediately
after food intake. If one has the diarrhea dominated IBS the symptoms will usually occur immediately,
sometimes in the middle of a meal, while those with constipation dominated IBS can experience more
protracted symptoms, and it may take several days before the food is passed. Women report that
symptoms are often associated with their position in the menstrual cycle. The reason for this is still
unexplored, but many experience increased symptoms associated with ovulation and before and
during menses.
Treatment
When diagnosed with IBS, it is important to get proper information about the illness. Since IBS is a
multi-factor disease influenced by many things, it is important to make a lifestyle change in diet,
exercise and stress management. Dietary treatment with FODMAP is currently the most effective
method for reducing the symptoms of IBS. Mindfulness meditation, medical yoga or other forms that
provide and encourage breathing exercise and stress relief are recommended. Treatments using
cognitive behavioral therapy and hypnosis have also been shown to be effective in cases of IBS.
Drug treatment
Bulking agents are usually prescribed for IBS, whether the patient is constipated or has diarrhea, these
agents can normalize stool patterns. Antidepressants in small doses can also have a calming effect on
the bowel. Many people state that the medication works initially, which can be attributed to a placebo
effect that is well established in cases of gastro-intestinal diseases. When dietary treatment shows
results, patients are usually able to phase out drugs. Antidepressants should only be phased out in
consultation with a doctor.
Products
There is a plethora of self-help preparations in pharmacies and health stores. These can include
drops, powders, capsules and tablets. Experience shows that they can help for a period of time, but the
effect wears off after a while. Most of these preparations are harmless to try and usually do not
aggravate the symptoms. However, there are very few who feel that they are properly helped by such
treatments. Some preparations contain FODMAPs, which can make the stomach worse.
Probiotics
Probiotics are helpful intestinal bacteria that are found naturally in humans, such as bifido and lacto
bacilli. Overall, studies of probiotics have shown a small positive effect on the stomach, but there are
no guaranteed results. The problem with probiotics is that there are billions of bacteria in the gut, but
since we do not know which of those need refills of a particular bacterial strain it becomes a bit of a
lottery. For those who want to try a product containing probiotics, it is important to look at the
ingredient listing, as many varieties contain FODMAPs such as sugar and oligofructose. The latest
research shows that the presence of bifido bacteria in the intestine decreases after a period on a low-
FODMAP diet. Despite this, patients state symptom improvement. What relevance the microbiotic
composition has for people with IBS remains to be seen.
Conscious eating
People with IBS need to think about not only what they eat but also how and why. Eating behavior
affects how food is received into the stomach and therefore, regular meal arrangements are very
important. Portion size and eating speed also have a large impact. The stomach seems to react
strongly if it has been empty a long time or if you eat a large portion too quickly, which may be due
to the strengthened reflexes. Therefore, it is better to eat several small meals than a few larger meals.
The digestive system does not work as well if we focus on things other than the food while we eat.
The brain becomes distracted and does not register many of the signals that regulate food intake. If
the brain misses that we have eaten, it will continue to tell the body that it is hungry, resulting in the
risk that we overload the stomach by eating too much. Conscious eating is key for those who have
IBS. Try to experience the meal with all the senses. See, smell and taste the food, eat slowly and pay
attention to the body’s signals. Avoid eating while doing other things, such as watching TV, talking on
the phone or on the computer. Many people find it easier to tolerate hot rather than cold food. Avoid
cold drinks; they should be at least room temperature, even lukewarm. Drink 30 minutes before, or
one hour after, a meal to aid digestion.
About FODMAP
FODMAP is an acronym that stands for “Fermentable, Oligo-, Di-, Mono-saccharides and Polyols”
(Fermentable oligo-, di-, mono-saccharides and sugar alcohols). Dietary treatment involves
removing the carbohydrates that are fermentable and that ferment in the digestive system. FODMAPs
include the molecules of fructose, lactose, oligosaccharides and sugar alcohols. Common to these
carbohydrates is that they are poorly absorbed in people with IBS and ferment rapidly. Moreover,
they are osmotically active and therefore affect fluid balance in the gut causing stool problems such
as diarrhea, constipation or alternating stool patterns. FODMAP is not a low carbohydrate diet, but is
rather about choosing the right kind of carbohydrates. The treatment originally comes from
Australia; it was developed at Monash University and has been used since 2001. Results from studies
show that the treatment helps about 80 percent of people with IBS. It has also been studied in people
with IBD (inflammatory bowel disease) with good results. FODMAP is currently the most effective
dietary treatment for IBS. The treatment reduces gas, bloating and pain in most sufferers. However,
the time it takes before showing results differs among individuals.
Some people feel better within 24 hours, while others need more time before they experience any
improvement. The results depend on how many of the symptoms are related to diet, stress and eating
behavior. For anyone with high stress levels, the effects may take longer to occur. Dietary treatment
begins with an elimination phase, lasting at least two weeks, and preferably six to eight weeks, to see
if the treatment has an effect. Thereafter, foods can begin to be added back to the diet. What
determines whether a person experiences the symptoms are the amount of FODMAPs throughout the
day.
Lists
Complete lists of permitted and non-permitted foods available in the app called IBSfree. These lists
are based on analyses of foods conducted in Australia and are updated as more foods are analyzed.
Foods missing from the lists have simply not been analyzed yet. Remember, for best results complete
the treatment in consultation with a nutritionist who is well versed in this area. In that way you will get
help and support during the dietary changes and you will have someone who can evaluate your
nutritional intake in a professional manner. Below are examples of foods in each respective category.
Please note that the lists are not complete.
Fructose
Most of us find it difficult to take in large amounts of fructose or fruit sugar. This applies above all to
foods containing more than 50 percent fructose, compared to glucose. Fructose then needs the help of
glucose to be taken up in the intestine. Incomplete absorption allows fructose to continue into the
intestinal tract where it ferments and produces symptoms in people with IBS. Regular granulated
sugar contains 50/50 glucose and fructose which provides for complete absorption. Examples of
foods containing excess fructose are honey, apples, pears, fruit juices and dried fruits. These should
be completely avoided during the elimination phase. Instead, one can choose bananas, berries, kiwis,
strawberries or oranges. It is also advisable to limit the intake of allowed fruits to a maximum of two
per day and one per sitting. After the elimination phase the intake of fruit can be increased to three per
day.
Lactose
During the elimination phase, a lactose free diet is recommended for everyone because lactose is a
FODMAP molecule that can irritate the intestines and cause symptoms even in people who are not
lactose intolerant. Lactose is a molecule composed of glucose and galactose. It is digested in the small
intestine by the enzyme lactase and in that way can safety be absorbed. People that are lactose
intolerant lack, or have a reduced amount of, the lactase enzyme and cannot break down the lactose
passing through the digestive system. Well down in the colon it becomes the substrate for bacteria that
results in gas, bloating and explosive diarrhea. A lactose intolerant person can usually tolerate about
3-5 grams of lactose per day. Lactose free products and regular hard cheese, which is naturally
lactose free, are great substitutes. After the initial elimination phase, those who are not identified as
lactose intolerant can try to replace the lactose in the form of cream, crème fraiche and soft cheeses.
Oligosaccharides
Oligosaccharides are a type of fiber, also known as prebiotics. They benefit gut flora, but can cause
severe symptoms in people with IBS. Examples of oligosaccharides are fructans and galactans, also
called Fructooligosaccharides and Galactooligosaccharides. These can be found in wheat, rye, barley
and oats, as well as onions, garlic and legumes. Oligosaccharides are used as fiber enhancers in
foods such as fiber pasta, bread, muesli, flour mixes and medications. Good options are rice, potatoes
and quinoa as well as gluten free substitutes for pasta, bread and flour. Gluten free products are
recommended primarily for avoiding fibers (fructans) in wheat, barley and rye. Gluten protein itself
is not the problem for those with IBS.
Polyols
Sugar alcohols are substances, with names that end in “-ol”, such as sorbitol, xylitol and maltitol.
These are commonly used as sweeteners in chewing gum and lozenges, but they are also found in
natural foods such as mushrooms, corn, sugar peas and avocados. Over consumption has a laxative
effect on most people. Polyols can also be found in some medications and probiotics.
The bucket
The determining factor in whether you experience the symptoms is the total amount of FODMAPs
taken in for a day or a meal. This varies depending on which foods are consumed and in what
quantity. One can liken it to having a bucket where one can put symptom causing foods. When the
bucket is full, it runs over and the symptoms appear. Different foods will fill up the bucket very
differently and the size of the bucket can vary from day to day. If you are planning to eat dinner at a
restaurant or are invited out for a meal, it’s a good idea to keep the bucket empty during the day so
that you will have as much space as possible when the time comes. The more you stick to the
“allowed” foods, the more space you have to eat the symptom causing foods without having an
excessive reaction. The largest symptom producers are onions, garlic, wheat and rye. Virtually
everyone with IBS reacts strongly to these foods and it is therefore important that they are excluded in
order to achieve good results. To determine if a food contains FODMAPs you should read the
ingredient list. If the amount of carbohydrates is zero, then there are no FODMAPs and the food
won’t produce any symptoms.
Other foods
Besides the four FODMAP categories there are a number of restrictions on other foods. Generally,
protein and fat are allowed, but with some exceptions. Fat can increase bowel motor function and pain
sensitivity in the intestines. Examples of foods that are known to irritate the digestive tract the most
are coffee, tea, alcohol, large amounts of sugar and carbonic acid. These should also be limited to
attain the best possible outcome of the treatment.
Gluten
Gluten is the protein found in wheat, rye and barley, and thus has nothing to do with FODMAPs. It is
the fiber in the grains that causes you to react when you have IBS. To escape the fiber one needs to
choose gluten free products. Then you also remove the gluten protein, which can benefit those who
are gluten sensitive without being gluten intolerant. For those with a very sensitive stomach, you may
want to remove gluten completely for a period of time and then re-introduce it in the form of, for
example, sourdough bread baked from spelt (dinkel wheat). Please note that anyone that is gluten
intolerant must exclude gluten completely from the diet. We always recommend to see your physician
and take a gluten-test before excluding gluten in Your diet.
Spelt
Spelt (dinkel wheat) is an ancient wheat variety that is rich in fiber, vitamins and minerals. It has a
lower content of FODMAPs than wheat so it is a good option. During the elimination phase spelt is
only allowed in sourdough bread. Thereafter you can try to use flour and cereals made from spelt.
Note that spelt contains gluten and therefore is not an option if you are gluten intolerant.
Ingredient listing
When starting treatment with a FODMAP diet, it is important to learn how to interpret the contents
listing on packaged foods. The IBSfri app has the most important ingredients listed. There are many
new words and it is to be expected that it will take a few months before you have learned what to
select and what not to select.
Vegetarian diets and FODMAP
It’s not easy to eat vegetarian and stay on a FODMAP diet at the same time since several sources of
protein in the vegetarian diet are removed, for example, many soy products, miso, and legumes.
However, quorn and tofu are good substitutes. To optimize protein intake, choose quinoa, nuts, seeds,
eggs, green peas, spinach and dairy products. Narrow the elimination phase to a maximum of two
weeks and then try to add canned chickpeas, lentils and soy products while continuing a low-
FODMAP diet.
FODMAP is not a diet
In many countries, people love diets and methods that promise a “quick fix” for our problems.
FODMAP is a disease-specific dietary treatment that most people need to follow for the long term. It
should be overseen by a licensed health care professional due to the importance of their medical
knowledge, an understanding of how the body works and the ability to assess and evaluate the intake
of nutrition and energy. Therefore it is important to complete the treatment in consultation with a
dietitian who has specialized knowledge in the field.
FODMAP for all?

The question often arises, especially in families, if everyone can eat according to FODMAP. The
answer is YES! The FODMAP diet fits everyone. It’s not a diet per se, which means that one does not
exclude certain food groups completely. On the contrary, one can eat a little of everything, as long as
the choices are conscious. You are welcome to serve a FODMAP diet for the entire family.
The exception may be gluten free products that are unnecessarily expensive for those that do not need
it. Incidentally, many children won’t mind removing onion and garlic from the diet and it is also a
good way to discover how the food actually tastes.
About the recipes
The recipes in this book are all adapted to follow the low-FODMAP diet. This means that they are free
from onions, garlic, legumes and lactose. In some recipes you’ll see orange highlighted foods, i.e.,
those that you can eat after the elimination phase and that most people can handle. It may be, for
example, oatmeal and green parts of the onion. For those of you just starting with FODMAP you may
want to wait a little on these until your stomach settles down. As you get further into the treatment and
begin putting back foods, feel free to add back any of these if it works for you. The same applies for
foods with lactose. It is recommended to avoid lactose during the elimination phase. Thereafter,
people who are not identified as lactose intolerant can try adding back products such as cream, crème
fraiche and soft cheeses.
CATEGORY AVOID CHOOSE
Orange, kiwi, berries, honey melon, banana, grapes,

Fructose Apples, pears, watermelon, fruit juice, dried fruit, honey
pineapple, strawberries
Lactose Cow, goat, sheep milk, ice cream, milk chocolate Lactose free products, oat and rice based products
Oligo- Tomatoes, parsnips, carrots, zucchini, bell peppers, rice

Peas, beans, lentils, onions, garlic, wheat, rye and barley
saccharides potatoes
Chewing gum and lozenges with xylitol and sorbitol, Drinks sweetened with sucrose, glucose, synthetic
Polyols
sugar peas, avocado sweetening or stevia
Breakfast
Breakfast is the most important meal of the day. For the body it’s like turning the key to start the
engine in a car. Forget your usual breakfast and switch to FODMAP-friendly alternatives. Begin
simply with gluten free crisp bread, make some muesli and try a portion of grain porridge. Berries,
nuts and seeds are good sources of nutrients and toppings such as cheese, ham or turkey are perfect
on a sandwich.
Grain porridge
This is the world’s best porridge for the stomach! Free from wheat and gluten, it keeps the system
running while it satisfies the appetite. Cook the grains quickly in the evening and rinse to remove the
slight bitter taste of the buckwheat.
Serves 2
Grain Mix
500 g buckwheat, whole
300 g quinoa
60 g pumpkin seeds
60 g sunflower seeds
60 g linseeds, whole
The night before
100 g of grain mix
300 ml water
In the morning
200–300 ml water
A pinch of salt
1–2 tbsp rolled oats
PREPARATION
Mix all ingredients with the grain mixture and store it in a jar with tight fitting lid.
The night before: Add 100 g. of grain mix and 300 ml water in a saucepan. Bring the mixture to a
rapid boil and drain in a strainer. Put the grains back into the pan and add 100 ml of water. Cover and
let stand at room temperature overnight.
In the morning: add water and salt. Bring to a boil and then simmer for 5–8 minutes. Add the oatmeal
for a better consistency. Serve with fruit or berries and lactose free milk, rice, almond or oat drink.
Homemade muesli
Muesli at its best. Because some ingredients may be difficult to find you can make this muesli with the
ingredients You find and change the amounts. Adjust the amount of syrup according to taste. For those
in the elimination phase, the amount of is oatmeal reduced or replaced with buckwheat flakes.
Recommendation: use regular oatmeal because the fiber-enriched variety often contains wheat bran.
150 g rolled oats (Note: Not fiber enriched)
100 g quinoa flakes
100 g buckwheat flakes
100 g millet flakes
25 g quinoa puffs
50 g sesame seeds
75 g pumpkin seeds
50 g chopped walnuts / pecans / Brazil nuts
50 ml canola oil
50 ml golden syrup
200 ml water
PREPARATION
Preheat the oven to 175°C/350˚F. Combine the flakes, puffs, seeds and chopped nuts in a roasting pan.
Evenly pour on syrup, canola oil, and water. Stir the mixture so it becomes a little clumpy. Roast in
the oven for about 45 minutes. Stir every fifteen minutes or so to ensure that the top layer does not
burn. The Muesli should have some color and feel dry and crispy when finished. Flavor with, for
example, cinnamon, vanilla or cardamom. It’s fine to use coconut oil instead of canola oil. Heat the
coconut oil in the microwave first to make it more liquid.
Seed crisp bread
Equally good for breakfast, as part of a cheese board or as a snack. Season with sea salt, cardamom,
rosemary or another favorite spice. Place in in a nice decorative jar for a perfect gift!
60 g cornmeal
60 g pumpkin seeds
30 g sesame seeds
30 g linseeds
1 tsp salt
50 ml canola oil
250 ml boiling water
PREPARATION
Preheat the oven to 150°C/300˚ F. Combine all dry ingredients. Add oil and boiling water. Stir mixture
into a mushy dough and place on a baking sheet lined with parchment paper. Place another strip of
parchment paper on top of the dough and press it out as thin as you can. Peel off the paper and cut
dough into squares with a pizza cutter or kitchen knife.
Bake 50–60 minutes until the squares are evenly dried.
Spelt sourdough bread
For the avid sourdough enthusiasts, here’s a recipe for sourdough bread that is baked using only spelt
flour. It is also available at certain bakeries. Spelt is an ancient variety of wheat and is only allowed in
sourdough bread because the fermentation affects the content of the fiber.
Sourdough starter
50 g sifted spelt flour
50 g whole grain spelt flour
200 ml lukewarm water
1 tsp golden syrup
Mix everything into a sticky batter and place into a one-liter glass jar. Let stand for 2–4 days at
room temperature. Open the jar and stir two times each day. When the dough begins to bubble
and has a slightly sour and fresh scent, it’s time for the next step.
Add
150 g sifted spelt flour
50 g whole spelt flour
200 ml lukewarm water
Combine all the ingredients with the first batch of sourdough starter and let the jar stand another 1–2
days. When it bubbles and smells a bit sour, it is ready. Store the sourdough in the refrigerator in a jar
with a lid. Take out and feed it once a week with ¼ cup lukewarm water, 1 tbsp sifted spelt flour and 1
tbsp whole grain spelt flour. Mix well.
1 loaf
250 ml water
2 tbsp olive oil
200 g spelt sourdough
2 tbsp golden syrup
10 g fresh yeast
400 grams sifted spelt flour
2 tsp salt
PREPARATION
Combine the water, olive oil, yeast, syrup and yeast in the mixer ’s mixing bowl, add the flour. Knead
the dough until smooth on low speed about 16 minutes without salt. Add the salt and mix for another 2
minutes. Cover the dough in plastic wrap and let rise for at least 2 hours. If it rises over the rim, just
press it down again. Form the dough into a loaf and allow it to double its size on top of a pan or in
basket. Bake at 220°C/400˚F in the center of the oven for about 35 minutes. The bread is ready when it
has a core temperature of 98°C/207˚F. Place a little water in a pan on the bottom of the oven so the
bread gets a crispier crust. Small rolls are baked for 12–16 minutes depending on the size.
Fiber rolls
The trick to baking gluten free is to work with a loose batter. If you add too much flour rolls will be
hard and crumbly. Freeze and thaw in the oven or let thaw overnight in a plastic bag. NutraFiber
flakes and psyllium husks make the bread softer and are available gluten free off the supermarket
shelf. You can also buy them online.
Makes 10 rolls
25 grams of fresh yeast
300 ml of lactose free milk
2 tbsp olive oil
1 tbsp psyllium husk
3 tbsp NutraFiber flakes
1 tsp bread spice
½ tsp salt
250 g gluten free flour mix
PREPARATION
Crumble the yeast in a food processor fitted with the knife. Pour in cold milk and oil. Mix down
psyllium husk, NutraFiber flakes, bread spices and salt. Stir and let stand for 5-10 minutes. Add half
the flour and work heavily in the food processor. Work in the remaining flour in small portions
forming a thick batter similar to sugar cake batter. Use a piping bag and pipe the batter into evenly
sized round or oblong rolls directly on a baking sheet lined with parchment paper. If you don’t have a
piping bag you can form the rolls using two spoons. Dust with a little gluten free flour. Cover rolls
with a kitchen towel and let rise for 1 to 1 ½ hours. Preheat the oven to 480° F. Bake in oven for 10-12
minutes or until rolls are golden brown. delen av ugnen ca 80–90 minuter.
Kefir bread
A yeast free bread that is quick to put together. Full of beneficial fibers, grains and seeds. Enjoy it
delightfully fresh or slice and freeze for later. This type of bread can be varied endlessly. Use the
ingredients you have at home and add more of what you especially like!
2 loaves
1 l lactose free buttermilk
200 ml dark syrup
100 g oat groats
45 g oat bran
120 g rushed buckwheat
65 g flax seeds
2 tsp salt
4 tsp baking soda
4 tsp bread spices
80 g walnuts
For the baking pans:
butter
oat groats
PREPARATION
Preheat oven to 175°C/350˚F. Combine all dry ingredients except buckwheat. Rinse buckwheat in
boiling water and let it drain in a sieve. Mix buckwheat, buttermilk and syrup with the dry ingredients.
Mix thoroughly into a loose and sticky batter. Grease two 1 ½ liter bread forms with butter. Sprinkle
oats in the bottom of the loaf pans. Spread the batter into the loaf pans and bake in the lower part of
the oven for about 80–90 minutes.
Scones
Tasty scones, baked with sorghum flour, a gluten free flour originally from Africa and a member of
the grass family. You can find sorghum in Asian or Indian stores. Since the batter is sticky, it is good
to have a little flour on your hands when you work with it.
2 scones
4 tsp baking powder
2 tsp Pofiber
2 tsp psyllium husk
½ tsp salt
2 tbsp granulated sugar
50 g butter
250 ml natural yogurt
PREPARATION
Preheat the oven to 450˚F. Combine all dry ingredients. Add butter in small pieces and yogurt and
work them into dough. Shape two round cakes and place them on a baking sheet lined with parchment
paper. Sprinkle flour on a knife and slice each cake into four parts.
Bake in center of the oven for 15–20 minutes until golden brown.
Banana pancakes
An extra protein rich pancake that is a fun alternative to scrambled eggs or omelets. The pancakes are
fairly rough, but if you want a smoother texture you can mix the batter with a hand blender.
1 pancake
1 ripe banana
2 eggs
3 tbsp cottage cheese (optionally lactose-free)
pinch of salt
1 tbsp butter
PREPARATION
Mash the banana with a fork and whisk together with the eggs, cottage cheese and salt. Fry the pancake
in a frying pan with butter. Serve with cottage cheese, curds or yogurt and your favorite fruits or
berries.
Morning Smoothie
A good way to start the day. Remove yogurt or milk from refrigerator and allow it to come to room
temperature. Lemon helps the body’s basic systems. Ginger can relieve nausea and facilitates
digestion.
Serves 2
1 banana
150 g of either raspberries or blueberries
400 ml lactose-free yogurt or milk/almond drink/oat drink
2 tbsp lemon juice
1-inch piece of grated fresh ginger
ground cinnamon
PREPARATION
Cut the banana and into smaller pieces and place in a bowl with remaining ingredients. Mix with a
hand blender. Top with a little cinnamon.
Lunch & dinner
Eating out at restaurants or on the go is a challenge for those who want to follow a FODMAP plan.
That’s because much of the food contains onion, garlic or wheat. Therefore, it is advantageous to
initially cook for yourself when you can and take a sack lunch with you to work. Opt for pure food
like fish, chicken, rice, potatoes and green vegetables. Try to stay onion and garlic-free when you’re
out at a restaurant!
Baked salmon with saffron & orange
Colorful salmon served with colorful rice. Red rice is a whole grain rice that takes a little longer to
cook, but is well worth the wait. It’s a little chewier than ordinary rice and also full of minerals such
as magnesium.
Serves 4
500 g salmon fillets
Butter for the roasting dish
1 orange
½ leek (green part)
200 ml lactose free crème fraiche
½ gram of saffron
1–2 tsp sambal oelek
½ tsp salt
Serve with
Red rice
200 g fresh or frozen green beans
PREPARATION
Cook the rice according to directions on package. Preheat oven to 225°C/440˚F. Slice the salmon into
portions and place in a buttered oven safe baking dish. Peel and separate the orange into wedges and
cut them into small pieces. Shred leek into thin strips. Stir together crème fraiche, saffron, sambal
oelek, orange, leeks and salt. Spread the mixture on the salmon.
Bake in oven for about 15 minutes. Boil the green beans for a few minutes in lightly salted water.
Serve with red rice and green beans.
Mama Gunilla’s pizza fish
My mother ’s signature dish and one of my absolute favorites! The world’s easiest fish casserole
flavored with oregano, reminiscent of pizza. Recommendation: use the back of the cod; it’s the best
part of the cod fillet.
Serves 4
1 tbsp oil, preferably garlic flavored
2 tbsp fresh or 2 tsp dried oregano
500 g crushed tomatoes
2 tbsp chicken stock, concentrated
200 ml lactose-free sour cream
500 g cod fillets
125 g grated cheese
Serve with
800 g potatoes
3 carrots
1 tbsp oil, preferably lemon flavored
(see page 89)
½ tbsp balsamic vinegar
PREPARATION
Preheat the oven to 225°C/440˚F. Peel and boil the potatoes. Add oil and oregano oil to a sauce pan.
Add crushed tomatoes, veal stock and sour cream and cook for about 5 minutes. Slice cod fillets into
serving pieces and place them in an ovenproof baking dish. Pour the tomato mixture over the fish and
top with grated cheese.
Bake in the oven about 20 minutes. Peel and grate the carrots, mix with oil and balsamic vinegar.
Serve the fish casserole with boiled potatoes and carrot salad.
Teriyaki salmon with sesame seeds & bok choy
Bok choy is an Asian cabbage you can find in the vegetable section. It looks like chard, but is a bit
smaller. Use the greener parts.
Serves 4
500 g salmon fillets
150 ml teriyaki sauce
3 tbsp sesame seeds
1 bunch of bok choy
1 red bell pepper
serve with
basmati rice
PREPARATION
Cook the rice according to directions on package. Preheat oven to 225°C/440˚F. Place the salmon
fillets in an ovenproof baking dish. Pour teriyaki sauce on each fillet and sprinkle with sesame seeds.
Bake in the oven for 10-15 minutes depending on how well done you want the salmon.
Cut bok choy into smaller pieces and slice the peppers into strips. Sauté peppers and bok choy in
garlic oil in a skillet for about 5 minutes. Serve the salmon with basmati rice and bok choy.
Salade Niçoise
Great year round lunch dish. Use fresh tuna or canned depending on taste and availability. Serve with
bread, for example, spelt sourdough bread.
Serves 4
8 potatoes
4 eggs
1 romaine lettuce
250 g cherry tomatoes
1 small cucumber
1 red bell pepper
200 g frozen or fresh green beans
400 g canned tuna in water
20 kalamata olives
Dressing
100 ml olive oil
50 ml white wine vinegar
2 tsp Dijon mustard
2 tbsp water
salt and black pepper
PREPARATION
Peel and boil the potatoes in lightly salted water. Boil and peel the eggs and cut into wedges.
Slice romaine lettuce, tomatoes, cucumbers and peppers into small pieces. Boil green beans for a
few minutes in lightly salted water. Assemble the lettuce and vegetables on a large platter. Top with
green beans, tuna, olives, eggs and sliced boiled potatoes. Combine the dressing ingredients. Drizzle
the dressing over the salad, season with salt and pepper.
Beef rolls with mozzarella & tomato
Wonderful dish with Italian flavors. For those that are lactose intolerant you can find lactose free
mozzarella in your supermarket. Cornstarch is based on corn and can be added directly into boiling
liquid without mixing with water.
Serves 4
125 g mozzarella (possibly lactose free)
10 sun-dried tomatoes
500 g minute steaks (very thinly sliced)
20 basil leaves
toothpicks
butter or oil
200 ml water
1 tbsp stock, concentrated (without onion)
1 tbsp cornstarch
Serve with
800 g potatoes, pressed
100 g rocket salad
PREPARATION
Peel and boil the potatoes in lightly salted water. Slice the mozzarella and divide the tomatoes in half.
Salt and pepper each minute steak on both sides, fill with tomato, mozzarella and basil leaves. Roll up
and secure with toothpicks. Heat a skillet and fry the beef rolls in butter or oil over high heat until
they are nicely browned. Place them on a plate and pour the water in the pan. Add veal stock and
cornstarch to the pan and bring to a boil. Season with black pepper to taste. Return the rolls to the pan
until they are cooked through.
Rinse rocket salad in cold water and mix with halved cherry tomatoes. Serve the beef rolls with
pressed potatoes, salad and sauce.
Bolognese
We all have our own favorite recipes for Bolognese. This one is without onion and garlic and serves
as the base for lasagna. Since it contains grated carrots it is juicier and more fiber rich. The cream
provides a more rounded flavor, but can be excluded.
Serves 4
1 scallion (green part)
1 tbsp oil (optionally flavored with garlic)
400 g minced beef
2 tbsp veal stock, concentrated (without onion)
1 tsp soy sauce
1 tbsp tomato purée
1 tbsp dried oregano
1 tbsp dried basil
½ tsp coarsely ground black pepper
½ tsp chili powder
2 carrots
PREPARATION
Chop the spring onions finely and sauté in a pan with a little oil. Add ground beef and cook through,
stirring so that it becomes crumbly. Add crushed tomatoes, veal stock, soy sauce, tomato purée and
spices. Stir and continue cooking about 15 minutes.
Peel and grate carrots and add to sauce cook for the last 10 minutes. Add crème fraiche if desired
and cook for another 5 minutes. Season with salt and pepper to taste.
Lasagna
This uses the same basic recipe as the bolognese sauce. The gluten free lasagna sheets must often be
cooked before they are layered in the pan. Top the lasagna with grated cheese or add it to the
Béchamel sauce.
Serves 4
1 recipe Bolognese
Gluten free lasagna sheets
béchamel sauce
4 tbsp butter
4 tbsp gluten free flour mix
1 L lactose free whole milk
2 tbsp cornstarch
salt and white pepper
ground nutmeg (optional)
grated cheese (optional)
PREPARATION
Preheat oven to 225°C/440˚F. Boil the pasta lasagna sheets according to directions on the package.
Melt butter in a heavy bottom saucepan. Whisk in the flour mixture and add milk a little at a time
stirring while cooking. When the sauce begins to thicken, add the cornstarch and season with salt,
white pepper and nutmeg.
Layer the white sauce, pasta sheets and meat sauce in an ovenproof dish. Begin and finish the layer
with béchamel sauce and make sure that it covers the pasta sheets thoroughly all the way up. Place in
the oven and bake for about 25 minutes.
Swedish meatballs
Is there anything better than homemade meatballs? Not according to me! Make a big batch and freeze
some for later. Thaw and use for sandwiches or with cooked macaroni. For extra special meatballs
use single cream instead of milk.
Serves 4
25 g gluten free breadcrumbs
100 ml lactose free whole milk
500 g ground beef
3 scallions (green part)
1 egg
1 tsp salt
1 tsp black pepper
butter
PREPARATION
Mix breadcrumbs and milk (or cream) and soak for 10 minutes. Add ground beef, finely chopped
onions, eggs, veal stock, salt and black pepper. Mix until smooth and then shape the mixture into balls
of desired size. Fry the meatballs in butter on medium high heat for 3–5 minutes.
Asian salad with beef & noodles
Simple and inviting dish, just put it on the table and let your guests help themselves. Rice noodles fit
well in Asian dishes and are an alternative to glass noodles that should be removed from the diet
because they are made from mung beans.
Serves 4
salad
2 tbsp sunflower seeds
2 tbsp sesame seeds
200 g rice noodles
1 romaine lettuce
1 carrot
1 bundle of radishes
½ cucumber
1 bunch of fresh coriander
1 punnet of cress
1 pack of alfalfa sprouts
Beef
450 g rib eye or top sirloin
2 tsp Chinese five spice
olive oil
Dressing
100 g pickled ginger
2 limes, juiced
1 tbsp fish sauce
1 tbsp soy sauce
1 tbsp sesame oil
½ a fresh red chili
Serve with
1 lime, wedged
PREPARATION
Toast the sunflower and sesame seeds in a dry frying pan and put them in a bowl. Slice meat into thin
strips, rub with salt, pepper and five spices. Fry it quickly in olive oil in the pan and then set aside on a
plate. Cook the noodles according to instructions on package. Drain in a colander and leave to cool.
Dressing: Mince ginger and mix with lime juice, fish sauce, soy and sesame oil. Shred chili finely and
add to dressing.
Pick over the romaine lettuce and break the leaves into smaller pieces and spread out on a large
platter. Spread noodles on top. Peel carrots in thin strips over the noodles with a potato peeler. Slice
radishes in halves, coarsely chop the cucumber and half of the coriander leaves, slice the spring
onions thinly and put everything on top of noodles. Snip the watercress and sprinkle alfalfa sprouts
over the dish. Place the meat on the salad. Sprinkle dressing over the meat and serve some extra on
the side along with some lime wedges.
Marinated pork loin with buckwheat & coleslaw
Juicy loin of pork can be prepared in the oven or on the stove top in the winter and on the grill in the
summer. Buckwheat, despite its name, is not a cereal grain. It is naturally gluten free and packed with
minerals and fiber. Common cabbage is tolerated by most people and can be added after the
elimination phase.
Serves 4
1 tbsp soy sauce
1 tbsp golden syrup
2 tbsp oil, preferably garlic flavoured
1 tbsp tomato puree
500 g boneless pork loin
butter or oil
Serve with
whole buckwheat
Coleslaw
3 carrots
200 g cabbage (common)
2 tbsp mayonnaise
4 tbsp lactose free crème fraiche
1 tsp Dijon mustard
pinch of sugar
PREPARATION
Rinse buckwheat in warm water and cook according to directions on package. Combine the
ingredients for the marinade – soy sauce, syrup, garlic oil and tomato puree. Brush pork slices with
the marinade and sauté for a few minutes on each side in butter or oil.
Coleslaw: Peel and coarsely grate the carrots, shred cabbage with a cheese slicer. Combine the carrots
and cabbage with mayonnaise, crème fraiche and Dijon mustard. Season to taste with salt, pepper and
sugar. Slice the pork loin into smaller pieces and serve with buckwheat and coleslaw.
Lamb patties skewers with quinoa tabbouleh &
mint yoghurt
A dish inspired by the Lebanese kitchen. Quinoa is an herb that originated in South America. It is
gluten-free with a high protein and fiber content, which makes it a perfect alternative to rice or
couscous.
Serves 4
6 wooden skewers
100 g feta cheese (possibly lactose-free)
500 g minced lamb
1 egg
100 ml fresh parsley, chopped
Tabbouleh
quinoa
2 tomatoes
½ cucumber
100 ml fresh parsley, chopped
1 small bunch of fresh mint
2 tbsp olive oil
1 lemon, juiced
200 ml lactose-free greek yogurt
PREPARATION
Preheat oven to 225°C/440˚F. Soak the skewers in cold water for about 15 minutes. Cook the quinoa
according to directions on package and allow it to cool. Slice the feta cheese into small cubes and mix
with minced lamb, egg, parsley leaves, salt and pepper. Shape the meat into serving portion size
patties and put two on each skewer. Place in an ovenproof dish or baking tray and cook in the oven
for about 10 minutes.
Slice tomato and cucumber into small cubes. Finely chop the mint. Mix vegetables, half of the mint
and rest of the parsley with the quinoa. Pour over the lemon juice and oil and toss the salad. Mix the
rest of the mint and mix with greek yogurt. Season with salt and pepper.
Chicken meatballs with lemon & sage
Ground chicken is a great alternative to ground beef. Because of its mild flavor it requires proper
seasoning. I blend syrup with sambal oelek as a replacement for mango chutney which usually
contains garlic.
Serves 4
Chicken meatballs
15 sage leaves
500 g ground chicken
½ lemon, zest and juice
1 tsp golden syrup
1–2 tsp sambal oelek (depending on the desired strength)
butter or oil
Yoghurt sauce
200 ml lactose free greek yogurt
½ lemon, juice
Quinoa Salad
quinoa
1 red pepper
1 bag of mixed salad
PREPARATION
Cook the quinoa according to directions on package. Shred the scallions and sage leaves. Mix with
ground chicken, juice and grated rind of half a lemon, syrup, sambal oelek, chicken stock, salt and
pepper. Mix yogurt, juice from half a lemon, salt and pepper. Shape the mince mixture into small balls
and fry in butter or oil for 3–5 minutes, or until they are cooked through.
Dice the peppers, rinse the mixed salad and add to the cooked quinoa. Serve chicken balls with
quinoa salad and yoghurt sauce.
Balsamic chicken with Parma ham & root
vegetables
Root vegetables are great for IBS stomachs. Add the world’s most delicious sauce and presto – dinner
is ready! Sauté chicken with slices of the ham down so it stays together better.
Serves 4
Roasted root vegetables
600 g of potatoes
200 g celeriac
2 carrots
2 parsnips
1 tsp dried French herbs
1 tbsp oil
Parma wrapped chicken
4 skinless chicken breasts
70 g Parma ham
butter
Balsamic sauce
250 ml lactose-free single cream
2 tbsp balsamic vinegar
2 tbsp veal stock, concentrated (without onion)
PREPARATION
Preheat oven to 225°C/440˚F. Peel and cut the potatoes, celeriac, carrots and parsnips into small
pieces. Place vegetables in a roasting pan and season with French herbs, salt and oil. Roast in the oven
for about 30 minutes. Salt and pepper the chicken filets. Wrap a slice of ham around each chicken
breast and sauté in a skillet until lightly browned. Transfer them into a buttered ovenproof dish.
Combine the cream, balsamic vinegar and veal stock and pour over the chicken.
Place in the middle of the oven when there’s about 20 minutes left for the vegetables to cook and
bake until the chicken and the vegetables are done.
Dill Chicken
Since the chicken does not need to cook as long, this dish does not take near as long as it does to
make dilled veal or lamb. Chicken thigh meat is more flavorful than breast meat, but feel free to use
either.
Serves 4
500 g boneless chicken thighs
3 tbsp gluten free flour mix
200 ml water
3 carrots
2 tbsp vinegar
1 tbsp sugar
100 ml lactose free milk
3–4 tbsp chopped dill, fresh or frozen
White Cabbage salad
300 g white cabbage
2 tbsp oil
1 tbsp white wine vinegar
Serve with
Brown rice
PREPARATION
Cook the rice according to directions on package. Shred the chicken fillets and toss in the flour to
coat. Boil water and chicken stock. Peel and cube carrots, place them in the stock and boil about 2
minutes. Add the chicken, cover and simmer for about 3 minutes. Stir in vinegar, sugar, milk and
crème fraiche. Chop the dill and stir in just before serving.
Grate cabbage coarsely on grater and mix with a dressing made of oil, vinegar, salt and pepper.
Serve the chicken with brown rice and cabbage salad.
Chicken gremolata with zucchini risotto
Risotto is a good base ingredient because it can be mixed with many things. Perfect for a lunchbox the
day after and filled with vegetables, meat, chicken or seafood.
Serves 4
Gremolata
100 ml fresh parsley, finely chopped
½ lemon, zest and juice
Zucchini Risotto
1 tbsp butter or oil
400 g risotto rice, Arborio, for example
50 ml white wine (optional)
800 ml water
1 small zucchini
125 g grated Parmesan cheese
PREPARATION
Preheat oven to 225°C/450˚ F. Blend the parsley, zest and juice of lemon and garlic oil into a
gremolata. Place chicken in an oven safe baking dish. Season with salt and pepper. Spread gremolata
on top of the chicken and roast in the oven for about 25 minutes. Chop scallions and sauté in oil, add
the rice and let it cook for a minute or so. Add the wine and then half of the water and chicken stock.
Allow to cook for about 10 minutes. Add the rest of the water and allow to cook for about 10 more
minutes.
Slice zucchini into small cubes and sauté in a little butter. Grate the cheese finely; stir it and the
zucchini into the rice towards the end of the cooking time. The rice should have a little bite to it; it
should be “al dente”.
Carrot patties with millet salad
Vegetarian patties at their best. Easy to fry because they hold together so well. Millet is a gluten free
member of the grass family and is perfect to use as an alternative to rice.
Serves 4
Carrot patties
3 carrots
200 g celeriac
2 tbsp curry
1 tsp salt
2 tbsp water
1 egg
50 g rice or corn flour
3 tbsp oil
Millet Salad
175 g millet
Green salad
250 g of cherry tomatoes
1 carrot
Yogurt sauce
1 lime, zest and juice
PREPARATION
Cook the millet for the salad with chicken stock according to instructions on the package. Pour off the
cooking water and rinse with cold water and drain in a sieve. Peel and grate carrots and celeriac.
Rinse and shred the leeks. Cook vegetables, curry and salt in the water for about 3 minutes until they
soften. Place in a large bowl. Add eggs and flour. Shape into patties and fry them in oil about 3
minutes per side depending on thickness.
Rinse and shred the lettuce, halve the tomatoes and peel and grate carrots. Combine the vegetables
with the millet. Stir together the yogurt the zest and juice of lime, season with salt and pepper. Serve
patties with millet salad and yoghurt sauce.
Mediterranean gratin
Simple everyday food at its best. Just put together in a baking dish and let the gratin take care of itself
in the oven while you do something else. Mozzarella contains small amounts of lactose but can be
purchased completely lactose free.
Serves 4
800 g potatoes
butter
125 g shredded smoked ham
250 ml lactose free single cream
Serve with
200 g broccoli florets
PREPARATION
Preheat the oven to 225°C/440˚F. Peel the potatoes and cut into thin slices, put them in a colander and
rinse with cold water. Shred leek and sauté with potatoes a few minutes in a little butter in a skillet,
season with salt and pepper. Place potatoes and leeks in an ovenproof baking dish. Halve the tomatoes
and cube the mozzarella. Add the shredded ham, tomatoes, mozzarella and French herbs to the baking
dish. Pour in the milk and cream.
Bake in middle of oven for about 25 minutes. Cook the broccoli in lightly salted water for a few
minutes. Serve with lightly steamed broccoli.
Tomato rice with halloumi & green peas
Vegetarian dish with one of the best tasting of cheeses. If you are lactose sensitive, choose a halloumi
with as little carbohydrates/lactose as possible, preferably maximum of 1 gram per 100 grams.
Serves 4
1–2 tbsp oil, preferably garlic flavoured
rice
½ a bunch fresh oregano, finely chopped
2 tbsp chicken stock, concentrated (without onion)
100 ml water
100 g green peas
1 yellow bell pepper
250 g halloumi
PREPARATION
Peel and finely chop the leeks. Sauté in oil and add rice (amount for 4 servings, see instructions on the
package). Cook for about 1 minute. Add crushed tomatoes, oregano and chicken stock. Add salt and
pepper. Boil about 10 minutes or until the rice is soft. Dilute with water from time to time.
Shred the bell pepper and mix with the green peas in with the tomato rice. Slice halloumi and fry for
2–3 minutes on each side.
Serve the halloumi with the tomato rice.
Tofu wok
Garlic is one of the main ingredients in the ready-made curry paste; therefore you should not use it.
Here instead, we use a wok and replace the curry paste with ginger, lime and fish sauce. I use tofu, but
this dish also works well with meat, chicken or shrimp.
Serves 4
200 g plain tofu
1-inch piece of fresh ginger
200 g fresh or frozen broccoli
1 carrot
1 small can of bamboo shoots
1 cab of baby corn
200 ml coconut milk
½ lime, zest and juice
1 tbsp fish sauce
1–2 tsp sambal oelek
Serve with
rice noodles or rice
lime wedges
PREPARATION
Cut the tofu into strips or chunks. Rinse and shred the spring onions, peel and grate the ginger finely.
Heat oil in a wok or skillet and sear the tofu, stirring rapidly. Remove and set aside. Fry green onions,
broccoli, bamboo shoots, ginger and baby corn briefly. Add tofu, grated lime peel, lime juice,
coconut milk and fish sauce. Cook for 1–2 minutes. Season with salt and pepper. Serve with rice
noodles or rice and lime wedges.
Crayfish Pasta
Pasta with a taste of dill and the ocean. Serve with a wedge of lemon.
Serves 4
400 g gluten free pasta, for example tagliatelle
1 bell pepper
butter or oil
2 tbsp tomato puree
400 g package crayfish tails
3 tbsp crayfish broth (from the crayfish)
1 small bunch of finely chopped dill
PREPARATION
Cook the pasta according to directions on package. Rinse and shred the leek and peppers. Cut the
broccoli into small florets and cook the vegetables in butter or oil in a skillet until they become
slightly soft about 5 minutes. Season with salt and pepper. Add cream, chicken stock, tomato puree
and crayfish broth. Cook for a few minutes and season to taste, remember that the broth can be salty.
Halve the tomatoes. Add tomatoes, crayfish and dill just before serving. Pour over the pasta and serve
with crayfish sauce.
Salmon pasta with greens
Salmon contains beneficial omega-3 fatty acids, which most of us need more of. Be sure to only take
the yellow part when you grate lemon peel. The white part has a bitter taste.
Serves 4
400 g gluten free pasta, for example fusilli
125 g fresh or frozen green beans
1 lemon, zest
1 tbsp lemon juice
150 g fresh baby spinach
200 g smoked salmon
Pinch of black pepper
PREPARATION
Cook the pasta according to directions on package. Add green beans and boil for the last 2 minutes,
then drain in a colander. Heat cream and chicken stock in a saucepan. Stir in the spinach and zest and
juice of lemon. Combine the sauce with the pasta and green beans. Top with strips of smoked salmon
and grind some fresh black pepper over the top.
Italian chicken pasta
A really delicious pasta dish. Sun dried tomatoes packed in oil may contain garlic. Therefore, I use
the naturally dried tomatoes not packed in oil. These can be quite salty so be sure to taste as you go.
Serves 4
400 g gluten free pasta, spaghetti, for example
100 g fresh spinach leaves
50 g sun-dried tomatoes
15 kalamata olives
PREPARATION
Cook the pasta according to directions on package. Cut chicken fillets into small pieces and brown
them in 1 tbsp garlic oil, remove and set aside on a plate. Rinse spinach and slice the dried tomatoes
into strips. Sauté the spinach and dried tomatoes in 1 tbsp garlic oil. Add the chicken pieces and the
cream, let cook for a few minutes. Season with salt and pepper. Serve the sauce with the freshly
cooked pasta and top with olives.
Beef Pasta with yellow & red pepper
Pasta dish that becomes more luxurious with fillet or use a less expensive cut of beef for a hearty
everyday meal. Truffle oil gives an extra good flavor, but can be omitted if desired.
Serves 4
400 g gluten free pasta, penne, for example
1 yellow bell pepper
1 red bell pepper
butter or oil
400 g of beef in smaller pieces
1 tsp soy sauce
1 tbsp truffle oil
fresh basil
shaved parmesan cheese
PREPARATION
Cook the pasta according to directions on package. Shred the leeks and peppers into strips and sauté
in butter or oil for a couple of minutes. Set aside. Salt and pepper the meat. Fry beef fillet pieces
quickly in butter over high heat; they should be slightly browned on the surface but not cooked
through, put them aside on a plate. Place the peppers and leeks in the pan and add the cream, veal
stock, soy sauce and truffle oil. Let simmer several minutes and season the sauce with salt and pepper.
Add the meat and let it simmer in the sauce until it is done to your liking. Serve with fresh basil,
parmesan and black pepper.
Carbonara
Classic pasta dish that you can add your own personal touch to. Crispy bacon gives the dish a hearty
flavor. Mix egg yolks into the sauce.
Serves 4
400 g gluten free pasta, for example tagliatelle
140 g bacon
100 g Parmesan cheese
4 egg yolks
PREPARATION
Cook the pasta according to directions on package. Cube bacon and fry until crispy in a skillet.
Remove from skillet and drain on paper towels. Grate the cheese. Combine the egg yolks, cream,
bacon, cheese and salt in a bowl. Let the pasta drain and return to a saucepan. Pour the sauce over the
pasta and stir. Season with plenty of freshly ground black pepper.
Pie with three fillings
A slightly more wholesome pie recipe with quark giving softer pie dough with less fat. Quark and
feta cheese contain a small amount of lactose, but both are available in lactose free varieties. The pies
go well with a mixed green salad.
Basic pie dough recipe

½ tsp salt
75 g butter or margarine
100 ml lactose free quark
2 tbsp water
PREPARATION
Preheat oven to 225°C/440˚F. Combine the flour mix, salt and finely separate the butter or margarine,
preferably in a food processor. Add the quark and water and mix until you have smooth dough. Let it
rest in the refrigerator for about 1 hour. Press the dough into a pie plate and prick holes with a fork.
Pre-bake in center of the oven for about 10 minutes.
Broccoli and feta cheese

50 g pine nuts
2 tomatoes
3 eggs
300 ml cup lactose free milk
150 g diced feta cheese
PREPARATION
Preheat the oven to 225°C/450˚F. Cut the broccoli into small florets. Boil broccoli florets for a few
minutes in lightly salted water and toast the pine nuts in a dry skillet until they have a little color.
Blanch and peel the tomatoes, cut them into pieces. Whisk together eggs, flour, salt and black pepper.
Fill the pre-baked pie crust with feta cheese, broccoli, tomatoes and pine nuts. Pour in the egg
mixture. Bake in center of oven for about 30 minutes.
Salmon & spinach

200 g fresh spinach leaves
butter
200 g smoked salmon, shredded
3 tbsp chives, chopped
3 eggs
salt and white pepper
pinch of grated nutmeg
PREPARATION
Preheat oven to 225°/440˚F. Shred the spinach coarsely and fry in a little butter for a couple of
minutes. Layer spinach, salmon and chives in pie shell. Whisk together eggs, flour, salt and spices and
pour over the salmon. Bake in center of oven for about 30 minutes.
Cheese & Ham

200 g smoked ham
120 g grated cheese
3 eggs
PREPARATION
Preheat oven to 225°/440˚ F. Shred the ham and finely chop the leeks. Put the ham, grated cheese and
leeks in the pre-baked pie shell. Whisk together eggs, flour, salt and pepper. Pour the egg mixture into
the pie shell. Bake in center of oven for about 30 minutes.
Baked potatoes with three toppings
A simple and tasty light dinner or lunch. A potato takes about 10 minutes to bake at full power in the
microwave. In a regular oven the skin will be crispier and it takes about 60 minutes at 440˚ F. Poke a
few holes in the potato with a fork before baking. All three topping recipes are calculated for four
servings.
Chicken topping
2 pan fried skinless chicken breasts
3-inch or 50 g leeks (green part) – finely chopped
1 red bell pepper
3 tbsp mayonnaise
2 tsp curry
150 g frozen or canned corn
PREPARATION
Cut chicken into small pieces. Mince leek and bell peppers. Combine all ingredients and season with
salt and pepper.
Tuna fish topping

1 tomato
2 tbsp capers
12 pitted black olives
2 tbsp mayonnaise
200 g canned tuna steak in water
PREPARATION
Core the tomato. Finely chop the tomato, capers and olives. Combine all ingredients and season with
salt and pepper.
Shrimp topping
300 g peeled shrimp
80 g (1 small can) lumpfish caviar
3 tbsp mayonnaise
2 tbsp chopped dill, fresh or frozen
1 tbsp lemon juice
PREPARATION
Cut the shrimp into smaller pieces. Combine all ingredients and season with salt and pepper.
Tomato soup with mozzarella
Tomatoes contain the antioxidant lycopene, which actually is more effective when heated. If you want
a richer soup, don’t hesitate to add a splash of white wine. Add gluten free pasta to make the soup
more filling.
Serves 4
2 tsp dried basil
2 tsp dried oregano
100 ml white wine (optional)
800 g of chopped tomatoes (2 cans)
300 ml water
fresh basil
PREPARATION
Chop and sauté the scallions in garlic oil in a saucepan. Add the herbs and cook for a while. Add
wine, crushed tomatoes, chicken stock, water and sugar. Allow the soup to simmer gently for 20
minutes. Mix until smooth with a hand blender, add cream and simmer another 5–10 minutes. Cube
mozzarella and chop the basil. Season with salt and pepper. Serve the soup with fresh basil and
mozzarella.
Spinach soup with hardboiled egg
Spinach contains iron and folic acid which is especially important for women. The soup is both
filling and calorie conscious. Add a few slices of ham to the soup to increase the amount of protein.
Serves 4
500 g frozen whole leaf spinach
1 tbsp butter or oil
2 tbsp cornstarch
1,2 l water
pinch of grated nutmeg
4 eggs
PREPARATION
Defrost the spinach half way and then coarsely chop. Peel and finely chop the scallions. Sauté spinach
and onion in butter or oil for a few minutes. Sprinkle over with cornstarch and pour on water. Add the
stock and bring the soup to a boil. Reduce heat and simmer for about 10 minutes with the lid on. Stir
in cream and season with salt, pepper and grated nutmeg. Peel and slice the hard boiled eggs in half
or wedges, and serve with the soup.
Broccoli Soup with feta cheese crisp bread
Broccoli should be avoided during the elimination phase, but most people can then tolerate about 50
grams. Choose small florets of very dark green and avoid the stems where the fibers are. Feta cheese
contains small quantities of lactose, but can be purchased completely lactose free.
Serves 4
3 potatoes
200 g broccoli florets
1,2 l water
fresh chili
50 g feta cheese (possibly lactose free)
100 g cottage cheese (possibly lactose free)
2 tsp fresh or 1 tsp dried rosemary
crisp bread, gluten free
PREPARATION
Peel and slice the potatoes, slice the scallions. Cut the broccoli into small florets. Bring water and
chicken stock to a boil. Add scallions, potatoes and broccoli and cook about 10 minutes. Blend the
soup with a hand blender or in a food processor. Add cream, bring to a boil and season with salt,
pepper and add some finely chopped fresh chili. Mash the feta cheese and mix with cottage cheese and
rosemary. Serve the soup with crisp bread and feta cheese spread.
Tasty dips
Here are suggestions for dips that go well with meat, fish and poultry. The base ingredient of these
dips is lactose free yogurt or crème fraiche. Use fresh herbs when possible. They give more and
fresher flavor than dried herbs.
Carrot aioli
2 medium carrots
2 tbsp garlic infused oil
2 tbsp mayonnaise
PREPARATION
Peel and cut the carrots into small pieces. Boil them until soft in lightly salted water for about 10
minutes. Drain water and add to a bowl. Mix with a hand blender to a smooth consistency. Add oil,
mayonnaise, crème fraiche, salt and black pepper. Try a dollop of carrot aioli on fish and seafood
stew.
Tomato & basil dip
6 sun-dried tomatoes
15 basil leaves
PREPARATION
Cut the tomatoes into small pieces, finely chop the basil, mix with crème fraiche and season with salt
and black pepper. Excellent with steak.
Lime & ginger dip
1-inch piece of fresh ginger
½ lime, zest and juice
1 tsp golden syrup
salt
PREPARATION
Peel and finely grate ginger. Mix with yogurt, grated zest and juice from the lime and syrup. Season
with salt to taste. Perfect sauce for salmon.
Chèvre & thyme dip
100 g goat cheese
thyme, fresh or dried
PREPARATION
Remove wax/cheese cloth from cheese if necessary, mash together with yogurt using a fork. Mince
reach few sprigs of thyme and mix. Season with salt and black pepper. Nice accompaniment to lamb.
Feta & Olive dip
100 g feta cheese (possibly lactose free)
10 kalamata olives
oregano, fresh or dried
PREPARATION
Crumble the feta cheese in a bowl and combine with yogurt. Remove pits and chop olives and
oregano. Mix with the yogurt. Season with salt and black pepper. Goes great with chicken.
Make your own
Here are some recipes on the theme “make your own”. The taco dinner is made easier by making
your own spice blend and sauce because the store bought varieties contain onion and onion powder.
Flavored oils allow you to get extra flavor, especially garlic, which is difficult to otherwise taste.
Concentrated stock without onions comes in the form of veal and chicken. Vegetable stocks are
harder to find so you may have to make them yourself.
Taco Seasoning
2 tbsp chili powder
1 tbsp anchovy chili powder
2 tbsp paprika powder
3 tsp ground cumin
2 tsp dried oregano
2 tsp chili flakes (optional)
2 tsp salt
1 tsp raw sugar
PREPARATION
Combine all ingredients and store in a jar with a lid. The amount of chili flakes can be adjusted
depending on the desired heat level. Use 2–3 teaspoons of the spice blend for 1 pound of ground beef.
Taco sauce
1 green chili
oil
400 g crushed tomatoes (1 can)
2 tbsp white wine vinegar
1 tsp granulated sugar
½ tsp salt
optional 1 tbsp chopped pickled jalapeno peppers
PREPARATION
Chop the chili and spring onions. Green chili tends to be mild but remove the seeds if you want an
even milder flavor. Sauté the chili and green onion in a little oil. Pour in the crushed tomatoes,
vinegar and sugar and let the salsa cook to a firm consistency. Add salt and finely chopped jalapeno
peppers (optional) if you want spicier flavor.
Vegetable stock
2 carrots
4 potatoes
1 celeriac
1 leek (green part)
1 parsnip
1 l water
3 bay leaves
10 black peppercorns
2 tsp salt
dill sprigs
PREPARATION
Peel and finely chop the vegetables. Combine everything in a large stock pot and add enough water to
cover, about 34 ounces. Add spices cover and let simmer on low heat for about 2 hours. Use a ladle
and press the vegetables to the bottom of the pot to get more flavor. Strain the mixture and keep the
liquid. Continue cooking uncovered until half the liquid is gone and the broth is concentrated. Allow
broth to cool, seal in a freezer safe container and store in the freezer.
Flavoured oil
200 ml good quality oil (Canola or olive oil, for example)
Flavoring
Option 1: 1 wedge of lemon
Option 2: 1/2 red chili, finely chopped
Option 3: 1 sprig rosemary
REPARATION
Add desired flavoring to a well-cleaned glass container. Fill with oil, seal and let stand at least one
day so that the oil absorbs the flavor. (Rosemary sprigs should be removed when the oil takes on the
flavor). Store the oil in a cool, dark place and it will last for at least two months.
Goodies
No one wants to miss out on a good sweet snack. Sometimes it can be difficult to find FODMAP-
friendly cakes at cafes and they might not have gluten free products. So take a muffin or raspberry
cookie along with you in the bag when you’re going for coffee. If they are frozen they can thaw out
on the way.
Muffins
Muffins come in many variations. Fill the muffin tins two-thirds full with batter and add in flavorings,
such as strawberries, blueberries, raspberries and nuts. If you use jam, add it after filling the tins to a
third full, likewise with nuts.
12–15 muffins
250 g gluten free flour mix, fine
250 g granulated sugar
2 ½ tsp baking soda
½ tsp salt
100 g butter, melted
2 eggs
1 tsp real vanilla powder (or 2 tsp vanilla sugar)
poppy or chia seeds (optional)
PREPARATION
Preheat the oven to 175°C/350˚ F. Mix flour, sugar, baking powder and salt in a mixing bowl along
with the melted butter. Pour in 1 cup milk and mix the batter until smooth. Whisk remaining milk
along with eggs and vanilla powder with electric mixer. Add flour and milk a little at a time. Fill
muffin form is to max 2/3 and add the flavoring. Top with poppy or chia seeds if desired. Bake
muffins in center of oven for 20–25 minutes.
Raspberry cookies
In my opinion these are the queen of all cookies. Bake in smaller molds than muffin tins, but
remember that baking time is shorter.
Approximately 20 cookies
275 g gluten-free flour mix
1 tsp baking powder
2 tsp vanilla extract
200 g softened butter
100 ml raspberry jam
PREPARATION
Preheat the oven to 200°C/400˚F. Mix flour, sugar, baking powder and vanilla sugar in a mixing bowl.
Cut the butter into small pieces and add it. Work quickly to form the dough, preferably in food
processor. If you let the dough rest for a while in the fridge it will be easier to handle.
Form the dough into walnut sized balls and place in muffin cups on a baking sheet or use a muffin
tin. Make a little indentation in each cookie and then add a little jam.
Bake in center of the oven for about 10–15 minutes. Allow to cool on a rack.
Coconut macaroons
Coconuts are both tasty and nutritious. These macaroons are succulent and wonderfully chewy if the
batter is allowed to stand and rise after the coconut flakes have been added. They can be frozen and
they thaw in just minutes.
Approximately 25 macaroons
50 g butter
2 eggs
1 lime, zest
150 g coconut flakes
PREPARATION
Preheat the oven to 175°C/350˚ F. Melt the butter and let it cool. Mix eggs, sugar and lime zest. Add
butter and fold in the coconut flakes. Mix batter and let it stand at room temperature for about 15
minutes so that it rises somewhat. Spoon the batter on to parchment paper and shape into small peaks.
Bake in center of the oven for about 10–12 minutes. Allow to solidify in the fridge after they have
cooled.
Cobbler
Coconut makes a cobbler extra tasty. Use your favorite flavors depending on the season using frozen
or fresh berries.
Basic recipe
40 g coconut flakes
40 g oatmeal (not fiber fortified)
150 g cold butter
PREPARATION
Combine sugar, coconut flakes, oatmeal, flour mix and butter until it becomes a crumbly dough.
Preheat oven to 200°C/400˚F. Prepare filling of your choice (see the versions below). Put the fruit or
berries in the bottom of a greased ovenproof dish and sprinkle the crumble dough over the top. Bake
until golden brown in the center of the oven for about 25 minutes.
Rhubarb and strawberries: Peel 250 g rhubarb and cut into pieces. Halve 250 g strawberries. Mix
rhubarb, strawberries, ¼ cup granulated sugar and 1 tbsp potato flour.
Blueberries: Mix 500 g fresh or frozen blueberries with ¼ cup granulated sugar and 2 tbsp potato
flour.
Raspberries: Mix 500 g fresh or frozen raspberries with ¼ cup granulated sugar and 2 tbsp potato
flour.
Carrot cake
A little healthier cake with carrots and oil. It’s a great alternative for kids who don’t like traditional
birthday cakes. Philadelphia cream cheese contains small amounts of lactose but is also available
completely lactose free.
3 eggs
250 g cup granulated sugar
200 g gluten-free flour mix, fine
1 tsp vanilla sugar
3 tsp baking powder
1 ½ tsp ground cinnamon
1 tsp ground cardamom
½ tsp ground ginger
pinch of salt
150 ml canola oil
225 g finely grated carrots
For the cake pan
butter
gluten-free bread crumbs
Cream Cheese Frosting
60 g softened butter
240 g powdered sugar
1 tsp vanilla sugar
1 lime, zest
100 g cream cheese (optional lactose-free)
PREPARATION
Preheat oven to 150°C/300˚F. Beat eggs and sugar until white and fluffy. Mix all the dry ingredients
and fold them into the egg mixture. Add canola oil and grated carrots. Spread the batter into a buttered
cake tin with removable rim, 9-inches in diameter. Bake in center of oven for about 30 minutes. Insert
a toothpick in the center, the cake is done when it comes out dry. Allow cake to cool.
Combine all the ingredients for the frosting and whisk until creamy. Spread frosting evenly on
carrot cake.
White chocolate sticky cake
An unusual variant of sticky cake, but once you’ve tried it you’ll never want any other kind!
2 eggs
100 g butter
100 g dairy free white chocolate
1 tsp vanilla sugar
1 lime, zest and juice
For the cake pan
butter
coconut
PREPARATION
Preheat oven to 200°C/400˚F. Beat eggs and sugar until really fluffy. Melt butter, add chocolate
divided into pieces and stir until smooth. Add butter mixture and vanilla sugar into the egg mixture.
Grate the zest of one lime, squeeze the juice and mix it into the batter. Sift in the flour and mix batter
until smooth. Coat cake pan (with removable rim) with butter (about 9 inches in diameter) and
sprinkle with coconut flakes. Add the batter and bake for 10-15 minutes in the lower part of the oven.
The cake will have some color and will feel sticky when you take out. Serve the cake with lightly
whipped cream and berries.
Panna cotta
Panna cotta can be flavored with, for example, saffron and liquorice. For this recipe I chose white
chocolate and passion fruit for a nice contrast between sweet and tart. Panna cotta can be made the day
before serving.
Serves 4
2 sheets of gelatin
200 ml lactose free double cream
100 g dairy free white chocolate
2 tsp vanilla sugar
4 passion fruit
PREPARATION
Add the gelatine leaves to cold water. Boil cream and milk with white chocolate and sugar. Remove
from heat and add vanilla sugar. Squeeze the gelatine leaves and whisk them into the warm cream
mixture. Pour into glasses, allow cooling and set them in the refrigerator for at least 3 hours.
Decorate with the seeds from the passion fruit.
Swirl with lemon curd & blueberries
A sweet-sour dessert that is a perfect end to a meal. Be sure to get the right kind of lemon curd, as
some varieties contain glucose-fructose syrup (high fructose corn syrup). You can also make lemon
curd yourself.
Serves 4
150 ml lactose free double cream
6 gluten free digestive biscuits
1 dl fresh or frozen blueberries
150 ml lemon curd (possibly homemade)
Top with
2 gluten free digestives
lemon balm (optional)
PREPARATION
Whip the cream and add to yogurt. Crush the crackers and distribute the crumbs into four glasses and
spoon over the thawed blueberries. Add a few dollops of lemon curd and finish with the whipped
cream mixture. Top with crumbs of crushed crackers and possibly a little lemon balm.
Make your own lemon curd
3 lemons, finely grated zest and juice
50 g butter
1 tbsp cornstarch
2 eggs
2 egg yolks
PREPARATION
Wash three lemons thoroughly and pat dry, grate the zest. Boil the juice from two lemons and the
grated zest of all three together with sugar and butter. Strain the liquid. Mix in the cornstarch with the
juice from the third lemon and stir into the liquid. Beat the eggs and stir them into the liquid. Return to
stove and simmer until lemon curd thickens. Pour into a clean bowl and let cool.
Thanks!
When we sat down and brainstormed ideas for a cookbook with a focus on
IBS in April 2013, I could not really dream that the original book in
Swedish would be finished in November. Things have thus gone very
quickly, which in retrospect I realize is the sum of many people’s strong
efforts, passion and commitment. We worked hard and had great fun
along the way!
First and foremost a big thank you to all my patients. Without you there
would have been no book and it is your steadfast encouragement that
made the book possible. Thanks also to my wonderful colleague Jeanette,
my constant sounding board and close friend. Thanks to Åsa for the
graphic design and support in the form of extensive experience in book
production. Thanks to Sophie, for the ideas and also the food styling,
creative production manager and owner of the fabulous kitchen where the
photographs were taken. Thanks go out to Pontus for the skilled
photography and mood-enhancing music on the days of the photo shoot.
Thanks to Ellinor and Caroline for helping hands and stylish cooking in
the kitchen during shooting.
Thank you too, dear sister, for help with critical editing of the text, photo,
color and shape, and the loan of the kitchen and the perfectly baked
raspberry cookies.

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2015 Sofia Antonsson

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