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A creative, flavorful collection of more than 100 low-FODMAP and gut health–supporting recipes with the vibrant vegetables, hearty grains, and optimal fiber you need.

Developed with the guidance of nutritionist and dietitian Alicia A. Romano, America’s Test Kitchennot onlydelivers a wealth of foolproof recipes that support the gut, but also provides an in-depth education on the evolving science of the gut. Whether you’re trying to calm occasional gastrointestinal symptoms, or you suffer from issues such as IBS, acid reflux, or GERD, you’ll be pleased to find:

A focus on the best ingredients: This physician-backed way of eating for the gut emphasizes hearty, high-fiber, and low-lactose ingredients, while also including low-FODMAP recipes (those that eliminate certain hard-to-digest carbohydrates).Customization: We offer options for making each recipe dairy or gluten free, and ideas for eliminating high-FODMAP ingredients from the few recipes that have them (think crunchy swaps for certain bothersome nuts or better-tolerated vegetable substitutions).Clever cooking solutions: Onions and garlic are foundational ingredients but can commonly bother those with gut issues. Find ways to substitute chives or scallion greens; start your recipes with garlic-infused oil; and make your own chicken and vegetable broths without them. Learn how to boost taste with ginger, lemon grass, or healthful spices.
There’s good reason to eat with your gut in mind. A healthy gut optimizes digestion. It’s vital to helping us absorb nutrients and plays a role in supporting our immunity and emotional health. You’ll cook with flavor, flair, and ease.

From the Publisher

Cook for Your Gut Health

Quiet Your Gut, Boost Fiber, and Reduce Inflammation

Beef, Cabbage, and Tofu Soup with Gochugaru

Cook for Your Gut Health relies on 2 facts and one belief: Fact #1: Your gut is a whole set of organs. Fact #2: It is vital to your health and longevity. Our Belief: Eating for your gut shouldn’t feel restrictive.

Trust your gut. And feed it well.

Follow Your Gut, and the Test Kitchen, to Better Eating

Your cooking is the easiest, most concrete way to promote a good gut, and therefore, general health; every time you feed yourself, you feed your gut. As trusted recipe developers, we’re pleased to bring you a cookbook that, with whole foods, supports and promotes good gut health for most everyone—after all, everyone has a gut.

Simple recipes focus on the best ingredients for almost anyone’s gut Any recipe is customizable to personal gut health needs Creative, flavorful solutions for cooking without common irritants A thorough introduction to eating for the gut—without gimmicks

Lessons in Gut Health with Alicia A. Romano, MS, RD, LDN, CNSC

Inside Your Introduction to Gut Health Know Your Gut Fight it with Food Dealing with Digestive Disorders If You Are Eating a Low-FODMAP Diet Stocking up Gut-Friendly Meal Builders What are some Gut-Friendly Meal Builders?

Allium Alternatives Low-FODMAP Broths Probiotic Partners

Eating for your gut shouldn’t be restrictive; it should be abundant.

These foolproof healthful recipes were developed with the guidance of nutritionist and dietitian Alicia A. Romano. This book gives you an in-depth education on the evolving science of gut health, how to eat for it, and The Low FODMAP Diet. Dig in.

What is the Low-FODMAP Diet?

This medically tailored diet is highly researched in the realm of IBS. The Low FODMAP Diet consists of eliminating commonly bothersome fermentable carbohydrates for a spell, with a structured reintroduction of different types. The end goal: symptom reduction and the most liberal diet possible. A large portion of the recipes in this book satisfy the requirements of the complete elimination phase of this diet to support you if you need it—while still getting adequate fiber.

So Good (for You) Recipes

Beef and Oat Berry Soup

Low-FODMAP and gluten-free oat berries have substance, chew, a whole lot of fiber, and a cooking time that works for a simmered soup to boot. Enhancing the broth with aromatics sautéed in garlic oil, porcini mushrooms, tomato paste, and soy sauce took our irritant-free soup to the next level.

Roasted Chicken Breasts with Kabocha Squash and Kale

For this hearty and fiber-packed one-pan chicken dish, we pair earthy kale with squash. We chose kabocha over butternut, delicata, or sweet potatoes; the squash that looks like a squat pumpkin is just as sweet as others but, unlike them, is completely free of FODMAPs.

Peanut Noodle Bowls with Edamame and Cabbage

Tender-chewy brown rice noodle dishes are a comforting treat—especially for those with limited noodle options—as they are naturally gluten-free and low FODMAP. The bowl boasts a colorful medley of savory, tangy, and crunchy vegetables; curry powder in the peanut sauce adds warmth.

Lentil Salad with Pomegranate and Walnuts

If you’re used to dried lentils, take note: Through the canning process, lentils are the only legumes that lose their fermentable carbohydrates, so they’re low FODMAP (and high in fiber). This impressive side pairs the firm yet creamy canned legume with a tart vinaigrette, pomegranate seeds, crunchy walnuts, and radishes.

Publisher ‏ : ‎ America’s Test Kitchen; 1st edition (April 6, 2021)
Language ‏ : ‎ English
Paperback ‏ : ‎ 336 pages
ISBN-10 ‏ : ‎ 1948703521
ISBN-13 ‏ : ‎ 978-1948703529
Item Weight ‏ : ‎ 2.2 pounds
Dimensions ‏ : ‎ 7.94 x 0.69 x 9.63 inches