THE FODMAP COOKBOOK

"FODMAP" tnd fr "frmntbl lg-, d-, nd mnhrd nd ll". These r nondigestible hrt-hn rb that r mtll tv, mnng th fr wtr nt ur digestive trt.

Addtnll, because th'r nndgtbl, ur gut bacteria ferment them, nrng g nd hrt-hn ftt d rdutn.

Thrfr, FODMAP r ntru fr trggrng dgtv mtm uh bltng, gas, tmh n, nd ltrd bwl hbt vrng from nttn to drrh or a mbntn of bth.

FODMAP r fund in vrng munt n a wd rng f fd. Sm foods ntn jut n t, whl thr hv vrl. Th rmr dtr ur f the four gru f FODMAP r: Olghrds, Dhrd, Polyols etc.

Sample Recipe - Low Fodmap Coconut Lime Bread

INGREDIENTS:

Brd:

1 1/3 u (194 g) lw FODMAP glutn-fr ll-ur flur, uh Bb' Red Mll 1 t 1 Glutn Fr Bkng Flur
1 u (198 g) sugar
1 tn baking wdr; u gluten-free f fllwng a glutn-fr dt
1/2 tn lt
3/4 u (180 ml) nnd full-ft nut mlk, t rm tmrtur
1/2 u (120 ml) unrfnd coconut l, mltd nd ld
2 lrg gg
2 tbln vr fn lm zt, md wth a r-tl ztr
1 tbln frhl uzd lime ju
1 tn vanilla xtrt
1/2 u (38 g) lu 2 tbln wtnd flkd nut, divided

Glz & Tng:

1 u (90 g) ftd nftnr' ugr
2 tbln frhl uzd lm ju
2 tbln wtnd flaked nut
1 tbln vr fn lm zt, md wth a r-tl ztr

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