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Why I wrote The Gut Friendly Cookbook

Last updated on Mar 6th, 2019 Authored by Alana Scott     Reviewed by Joanna Baker (APD)
Alana Scott Author of The Gut Friendly Cookbook

Eek! I’m super excited to announce that my FIRST ever low FODMAP cookbook is now available for purchasing! If you just can’t wait till the end of the article to get your hands on The Gut Friendly Cookbook then head here  👉 (PS I’ll even sign a copy for you).

This drool-worthy cookbook has been in the makings for a while now and I’m about to tell you a bit about the journey.

Before we get started I have a couple of thank yous to make. I couldn’t have done it without accredited practising dietitian, Joanna Baker from Everyday Nutrition who was our expert FODMAP reviewer, or Allergy New Zealand who have endorsed the cookbook as suitable for those with food allergies. Also a big thank you to my Mum, partner Toby, flatmate Tim, the team at Penguin Random House, and everyone else who’ve been taste testing recipes!

Alana Scott holding The Gut Friendly Cookbook

Let’s start at the beginning…

I founded alittlebityummy.com based on my own health journey. I became really unwell during my last couple of years at University. I went from the girl sneakily unzipping her jeans in lectures to the girl who felt too unwell to leave the house. Eventually, I was diagnosed with Coeliac Disease and then later Irritable Bowel Syndrome (IBS). I ended up on a gluten-free diet as well as a low FODMAP diet and felt like I’d lost all my favourite foods. I decided I didn’t want anyone else to feel like that so I started alittlebityummy.com and got busy in the kitchen.

Before we go any further, here’s a quick reminder about what the low FODMAP diet is 👇

In super simple terms the low FODMAP diet is essentially a tool to help people figure out what foods are triggering their gut symptoms. FODMAPs are short-chain fermentable carbohydrates (aka sugars) that are fermented by our gut bacteria, which creates gas and leads to other gut symptoms. These FODMAPs appear in a wide range of foods like onion, garlic, wheat, stone fruit, mushrooms, sweet potato… you get the idea! If your doctor thinks the FODMAP diet is right for you then you follow it strictly for 2 to 6 weeks with the help of a dietitian, and then test each of the FODMAP groups to see which ones are causing issues. Next you bring the FODMAPs you tolerate well, back into your diet.

Why did I write The Gut Friendly Cookbook?

‘Cos you guys asked me to! The Gut Friendly Cookbook is a collection of my favourite recipes. These are recipes that are adored by my friends, family, and you! I also really wanted you to have a physical takeaway that you could take into the kitchen with you while you cook. It’s specifically designed to have gluten-free, low FODMAP and allergy-friendly options, and it’s perfect for those with food intolerances/allergies, or it can be a lovely cookbook just to have in your collection! PS Don’t forget to give it to your relatives who think you’re a “picky” eater as there truly is something in here for everyone.

Alana Photographing low FODMAP food for The Gut Friendly Cookbook

The highs and lows of writing a cookbook…

Oh gosh – I thought I was ready to write a cookbook when I started this project but I was a tad underprepared! A few of the lows would have been setting my oven on fire while cooking the pork loin roast…. my flatmates didn’t believe me until they saw the flames in the oven! And the time my camera flipped off the table when I was taking an overhead food shot. I almost died when that happened but luckily the camera survived. One of the highs was seeing my food photography improve. Despite all the blood, sweat, and tears (literally), I’m incredibly proud of how the final cookbook came together and I can’t wait to share it with you.

What are my favourite recipes in the cookbook to entertain with?

I ask myself all the tough questions… these recipes are like my babies and I try to love them all equally! I think it would have to be my sweet orange chicken wings. They are sticky, and moist and oh so delicious. These are always a crowd pleaser even though they are a little bit messy to eat.

As a dessert then it would have to be the Berry Nice Pavlova! As a Kiwi, you really can’t beat a good pavlova….

Low FODMAP Sticky Orange Chicken Wings

Low FODMAP Berry Pavlova

#Funfact – I grew up in a restaurant!

From about the age of four, you could find me helping out in the family restaurant cleaning plates or helping cook food! My most hated job was chopping onions. Growing up in a restaurant environment helped me develop a deep respect for food and gave me the confidence to experiment in the kitchen.

My food love was inspired by a special person…

My Mum! In the restaurant she had a lovely food philosophy – she said: “good food was fresh food and it doesn’t need to be complicated”. This is a mentality I’ve woven through The Gut Friendly Cookbook by using lots of fresh veggies and herbs to create good simple food for the home cook.

What was the very first thing you remember cooking?

My first cooking memory is sitting on the kitchen bench with my twin brother (think we were about four…) making packet mix chocolate cupcakes. We got to lick the icing spoon and ended up with most of it on our faces. I also think this may have been where my addiction to chocolate came from… and why it features heavily in The Gut Friendly Cookbook. Did someone say dark chocolate self-saucing pudding?! I need this in my life. Always. 😍

Low FODMAP Dark Chocolate Self Saucing Pudding

Three things about me that might surprise…

  1. I LOVE dogs. My partner, Toby, would say I’m obsessed with them and will happily stop strangers in the street to see if I can pat them (the dog not the human).
  2. I’m a twin. No, we’re not telepathic… nor are we identical as he’s a boy.
  3. I’m addicted to chicken wings. I could happily eat those every day smothered in sauce.

So there you have it! I’m just a normal girl who had a food dream that I made come true…

I would love to give you some extra love by giving you some AMAZING cookbook perks when you order The Gut Friendly Cookbook (did someone say signed copy, discounts & free e-book?!).

So come and join me on this crazy health journey and grab your dietitian reviewed low FODMAP cookbook now!

The Gut Friendly Cookbook Low FODMAP Cookbook

Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Joanna Baker (APD)

Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More

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Alana Scott

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Jan 18

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You know what I miss? Berry Bliss Muesli. It's crunchy and delicious with little pops of strawberry... I'm making a coeliac friendly version of this very soon.

In the meantime give me a ❤️ if you want to try this gorgeous low FODMAP version. I make this for my mum and she absolutely adores it!

Recipe on alittlebityummy.com or follow my profile link.

I'd also love to know what your favourite breakfast is so let me know in the comments 👇
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#lowfodmap #breakfast #strawberries #granola #muesli #birchermuesli #goodfood #vegan #lowfodmaprecipe #foodblogger #inmykitchen #fodmapfriendly #dairyfree #foodintolerances #fodmap

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Jan 10

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Leave me a ❤️ if this is your sort of meal!It's lunch time here and I always find fritters are always a good option when I don't know what to eat.

These cheesy broccoli fritters are a favourite. What's not to love about tender pieces of broccoli and zucchini all packaged up in a cheesy batter and served with zesty lime aioli?

You can grab this low FODMAP and gluten free recipe from alittlebityummy.com or follow my profile link.

What’s your favourite lunch at the moment?

#glutenfree #nutfree #lowfodmap #broccoli #cheese #fritters #easymeal #coeliac #glutenfreelife #lowfodmapdiet #fodmap #glutenfreerecipe #foodblogger #inmykitchen

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Jan 2

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Calling all pizza lovers! 🍕Who enjoys a sneaky slice of pizza? I know I do.

Did you know it's possible to make a range of different pizza options low FODMAP? 

You need to find a gluten free pizza base and create a base sauce using a dollop of tomato paste, a sprinkle of oregano, and a few grinds of black pepper. Then add your favourite low FODMAP veggies and plain cooked meat. You can even use a small serve of chorizo or salami.

Then top with mozzarella or cheddar cheese which are both low FODMAP options or mix it up and add a garlic oil infused mayo instead.

One of my favourite combos is smoked chicken, salami, spinach & red capsicum/pepper 😍 What are your go-to toppings?

#pizza #fodmap #glutenfree #soulfood #pizzalover #coeliac #glutenfreelife #foodintolerances #fodmapfriendly #lowfodmap #smokedchicken #treatyourself #weekendvibes #lowfodmapdiet

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Jan 1

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Oh hello 2021... thank you for finally joining us! Congratulations to everyone who made it through the homeschooling, sourdough baking, and Zoom meetings with no pants on year that was 2020.

Normally I’d be bouncing around setting lofty New Year resolutions right about now... but I’ve kinda lost my mojo. So instead I’ve decided just to set a few simple intentions for the year:

1️⃣ Make the bed a device free zone and get better sleep.

2️⃣Eat more veggies by making them fun.

3️⃣Take more ‘me’ time to recharge.

4️⃣Accept that I am me and that despite the health challenges and crazy struggles I’m exactly who I am meant to be and I don’t need to change.

If you want to hear more about these intentions then follow my bio link.

Otherwise leave me a comment below with your intentions for 2021 👇

#newyears #fodmap #coeliac #foodintolerances #newyearresolution #intentions #mindfullness #lowfodmap #happylife

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Dec 28

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🌟🌟 Giveaway closed - the lucky recipient is @talianoya 🌟🌟

Giveaway Time! I thought I’d share some post-Christmas cheer with a little giveaway.

We have 2 prize packs to giveaway. Each prize pack includes:
⭐ 1 x copy of The Gut Friendly Cookbook
⭐ 1 x copy of the Coeliac New Zealand Gluten Free Recipe Calendar
⭐ 1 x 3 month membership to the A Little Bit Yummy Wellness Club that gives you access to 650+ low FODMAP & gluten free recipes, online courses for each phase of the low FODMAP diet, meal planning tools, dietitian led group sessions, and more.

To go in the draw simply:

1️⃣ Like the giveaway post on the  A Little Bit Yummy Facebook page or Instagram

2️⃣ On the giveaway post - tell us the name of a recipe you would love to be made low FODMAP or gluten free

There are no country restrictions with this giveaway. The giveaway is open till 10am 1st January 2021 (NZDT time).

🛑 T&Cs
This contest is not sponsored, administered, or associated with Instagram or Facebook. By entering, entrants confirm they are 13+ years of age, release Instagram of responsibility, and agree to Instagram’s and Facebook's terms of use. Prize recipients will be randomly selected from the giveaway posts. One prize pack will be given away on Facebook and one on Instagram. Once announced, recipients will have 24 hours to claim their prize.
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Dec 24

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Christmas cake time! I’m actually not a big fan of Christmas Cake so I made a spiced carrot cake instead.

It’s my gluten free and low FODMAP option that the whole family love.

What treats are you enjoying this Christmas?

PS you can grab this recipe on alittlebityummy.com

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#lowfodmap #christmascake #christmastreats #glutenfreerecipe #coeliac #foodintolerances #ibsdiet #fodmap #fodmaprecipes #fodmapfriendly #foodblogger #inmykitchen #treatyourself
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