It's time to start your healing journey This book outlines a four-week meal plan that includes straightforward and delicious recipes based on a modified low-FODMAP diet. It starts with the most easily digestible foods and builds over the four weeks to include a greater diversity of ingredients prepared in a variety of ways. It simplifies meal planning and preparation, and also offers insights and tips for customizing the diet and troubleshooting suspected food reactions. Here is a preview of what you can expect from every week: What to Expect: In Week 1, the foods are meant to be easily digestible with simple and straightforward recipes. They include softer foods such as soups and purées. Rice is introduced here, but all other grains and higher-starch foods are avoided for the first week. What to Expect: In Week 2, lactose-free dairy, alternative milks, and white and sweet potatoes are added. What to Expect: During Week 3, side salads and dark chocolate are added. What to Expect: In Week 4, we add nuts, coconut, and quinoa. After the meal plan, you'll find a follow-up chapter that includes practical tips and information for moving beyond the four weeks. We’ve got you covered. Sample Recipe: Sweet Potato Chili (Week 2+) Serves 6 / Prep time: 10 minutes / Cook time: 1 hour Per Serving (made with ghee and ground beef). Calories: 401; Total fat: 20g; Cholesterol: 100mg; Sodium: 618mg; Total carbohydrates: 19g; Sugar: 5g; Fiber: 4g; Protein: 33g. Directions: 1. In a small bowl, combine the bay leaves, cumin, salt, chili powder, oregano, cinnamon, ginger, and allspice. Set aside. 2. Heat the ghee in a large saucepan over medium heat. 3. Add the ground beef. Cook for about 10 minutes, or until browned and completely cooked through. 4. Pour in the tomatoes and bone broth and add the spice mixture. Stir, cover the pan, and simmer the chili for 5 minutes. 5. Add the sweet potatoes and celery. Re-cover the pan, reduce the heat to low, and simmer for 40 minutes. Serve in bowls, each topped with one-eighth of the avocado (you’ll have two slices leftover) and a sprinkle of cilantro. Substitution Tip: Kabocha squash, also known as Japanese pumpkin, is low-FODMAP and can be substituted for the sweet potatoes. Ingredients: 2 bay leaves 1 tablespoon ground cumin 11/2 teaspoons sea salt 1 teaspoon chili powder 1/2 teaspoon dried oregano 1/2 teaspoon ground cinnamon 1/4 teaspoon ground ginger 1/4 teaspoon ground allspice 1 tablespoon ghee, organic grass-fed butter, or coconut oil 2 pounds grass-fed ground beef or turkey 2 cups crushed organic tomatoes or tomato sauce (without garlic) 2 cups Pressure Cooker Bone Broth (page 92) 3 cups cubed (bite-size) sweet potatoes 1/2 cup chopped celery 1 small avocado, pitted, peeled, and cut into eighths 3 tablespoons chopped fresh cilantro
✔ Author(s): Kristy Regan,Allison Siebecker
✔ Title: The SIBO Diet Plan: Four Weeks to Relieve Symptoms and Manage SIBO
✔ Rating : 4.3 out of 5 base on (264 reviews)
✔ ISBN-10: 1641520582
✔ ISBN-13: 9781641520584
✔ Language: English
✔ Format ebook: PDF, EPUB, Kindle, Audio, HTML and MOBI
✔ Device compatibles: Android, iOS, PC and Amazon Kindle
Readers' opinions about The SIBO Diet Plan by Kristy Regan
Beata Shepard
This book has reignited my passion for reading. It reminded me of the sheer joy that can be found in losing oneself in the pages of a good story. I can't wait to explore more books now.
Kara Snyder
I loved the powerful messages hidden within the story. The book tackled important social issues and made me ponder the world we live in. It's a must-read for everyone.
Violet Tyler
This is a book I'll cherish and recommend to everyone. It touched my soul and made me reflect on life's profound mysteries.
