The Sorbitol Navigator

THE SORBITOL NAVIGATOR

The Standard for Sorbitol Intolerance Stratbucker

N. 1. Edition J. 2016 ©

M.SC. J. N. STRATBUCKER

LAXIBA WILMINGTON AND KOBLENZ 1.3 Presentation of sorbitol

e depict sorbitol as cube. Why? Just imagine having a big cube in your stomach. Not a good feeling. On the other hand, a cube can W have a positive effect, too. Think of a sugar cube that provides a lot of energy. Likewise, sorbitol, representin sugar-alcohols, provides you with energy, if your stomach uses it in that way.

1.3.1 How symptoms emerge

If you have an intolerance against sorbitol, your body only provides a few workers making sure your body uses the cube for energy. Few workers mean that if you eat too much of foods that contain sorbitol cubes, many remain un- used by your body and arrive at your large intestine. Now, two processes are responsible for the symptoms: osmosis and fermentation. To understand osmosis, let us imagine two equal fish bowls connected by an underwater tube.

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N. J. 2016 © Copyright

The glass on the left represents the inside of the bowel and the one on the right for the outside of it. The fishes represent water (W), and their food are either nutrient (N) or sorbitol cubes that arrive at the inside of the bowel (S). The channel enables fishes to switch between the bowls. Thus, they always swim to the

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glass that contains more food. Usually, this would be the outside of the intestine. Thereby, the body detracts the water from the foods—which is a good.

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However, if you eat more of foods containing sorbitol than your enzyme workers can handle, sorbitol cubes arrive at the inside of the bowel. Hence, suddenly Copyright there is more food in the left fish bowl.

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Stratbucker As the intestinal wall, here represented by the channel, is only partially perme- able, the fishes can swim through it, unlike the food. Therefore, some fishes now N.

J. switch sides and scrimmage on the left. Their movement to the left means that with the cubes water arrives inside the intestine and you suffer from diarrhea. 2016

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Now you know about osmosis. What causes fermentation? As you know, you have bacteria inside your bowel, which is normal and that way for any healthy person. The issue is that these bacteria love sweets. Hence, if a trigger cube arrives at the large intestine, they do not falter and immediately consume it to help themselves to some energy.

Unfortunately, though, the bacteria are less efficient at consuming the sorbitol cubes than our body is. When bacteria use sorbitol cubes, gas emerges. Stratbucker N. J. 2016 © Copyright

The gas either leaves as bloating or amounts and causes an uncomfortable flat- ulence. If the pressure increases in some regions of the intestines, this can cause deposits—constipation. If the gas enters the small intestine, it causes, even

THE SORBITOL NAVIGATOR | 9 more, turmoil: it hinders some of the body’s cube workers from doing their job. That is because the workers mainly sit on the gut wall and the gas reduces its contact to the stool. However, what about the treatment with a diet? In general, it is important for your health to have a diverse diet. The FODMAP approach, which you may have heard of, aims at reducing the fermentation and osmosis by lowering the consumption of all potential triggers at once. With the sorbitol standard treatment of this book, you take a more precise aim to give you more freedom concerning your food choice. With it, you only avoid sorbitol, as de- scribed in the diagnosis check. First, you should get to know it, though.

1.3.2 Sorbitol characteristics

Sorbitol is one of nine sugar-alcohols that causes symptoms in case of a sorbitol intolerance. As sorbitol is the most popular of the group, though, the label sorbitol intolerance has enforced itself. To make the text more readable, sorbitol refers to all nine sugar-alcohols in this book. Some fruits and vegetables natu- rally contain sorbitol. Furthermore, sugar-alcohols are sweeteners and carriers Stratbucker for some medicines. Diabetic products like jelly contain up to 12g per portion

N. and chocolate up to 40g per four pieces. Moreover, sorbitol is sometimes in- J. cluded in ice cream, juices, oral hygiene products, sauces, sugar-free chewing gum (up to 2.5 g/piece) and sugar-free mints (up to 2g/piece). As you can see, 2016

© using diabetic products you can easily top 20g of sorbitol per meal. In one study with 39 healthy participants, 84% of them had symptoms of a sorbitol intolerance after consuming a 20g dose. Consumption of these products thus deserves caution.

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Dairy products SORBITOL Stand. SORBITOL Low sensitivity amount Yogurt, chocolate or coffee Free Free of sorbitol. flavors, nonfat, aspartame Yogurt, chocolate or coffee Free Free of sorbitol. flavors, whole milk, sucralose Tbsp. (15g); 908g in to- Yogurt, fruited, whole milk Avoid 60½ tal.

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Food Index

A Amaranth Flakes Applesauce, Asparagus, raw 3 Musketeers® (Arrowhead canned, sweet- 152 122 Mills) 103 ened 147 Au gratin potato, 7 UP® 98 Amaretto 85 Applesauce, prepared from 9-grain Wheat American cheese canned, unsweet- fresh 136 bread 143 143 ened 147 Avocado, green After Eight® Thin American cheese, Apricot nectar 95 skin, Florida type Chocolate Mints processed 106 Apricot, dried, 152 122 Americano, de- cooked, sweet- Ale 85 caf, without fla- ened 147 B Alfalfa sprouts vored syrup 91 Apricot, dried, Baby food, Ger- 152 Americano, with uncooked 147 ber Graduates® All-Bran® Origi- flavored syrup 91 Apricot, fresh 147 Organic Pasta

Stratbucker nal (Kellogg's®) Americano, with- Aquavit 85 Pick-Ups Three

N. 103 out flavored Arby's® macaroni Cheese Ravioli J. Almond butter, syrup 91 and cheese 127 127 salted 106 Apple banana Arby's® orange Baby food, zwie- 2016 Almond butter, back 114 © strawberry juice juice 95 unsalted 106 95 Archway® Ginger bacon 143 Almond cookies Apple cake, Snaps 117 Bacon EGG® and 117 glazed 117 Archway® Oat- Cheese BK Muf- ® Copyright Almond milk, va- Apple grape juice meal Raisin fin 138 nilla or other fla- 95 Cookies 117 Baguette 101 vors, unsweet- Apple juice or ci- Archway® Peanut Baking powder ened 236 der, made from Butter Cookies 162 Almond paste frozen 85 117 Bamboo shoots, (Marzipan) 122 Apple juice or ci- Artichoke, globe canned and Almonds, honey der, unsweetened raw 152 drained 152 roasted 122 85 Arugula, raw 152 Banana, chips 147 Almonds, raw Apple strudel 117 Asian noodle Banana, fresh 147 114 Applejack liquor bowl, vegetables Barbecue sauce Alpine Lace 25% 85 only 127 138 Reduced Fat, Barley flour 162 Mozzarella 106

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Basmati rice, Ben & Jerry's® Ice Black olives 152 Boysenberries, cooked in unsal- Cream, Half Black Russian 85 fresh 147 ted water 136 Baked 159 Blackberries, Brandy 85 BBQ roasted jala- Ben & Jerry's® Ice fresh 147 Bratwurst 132 peno sauce 138 Cream, Karamel Blackberry juice Bratwurst, beef Beef bacon (ko- Sutra® 159 95 132 sher) 132 Ben & Jerry's® Ice Bloody Mary 85 Bratwurst, light Beef steak, chuck, Cream, New BLT Salad® with (reduced fat) 132 visible fat eaten York Super TenderCrisp Bratwurst, made 132 Fudge Chunk® chicken (no with beer 132 Beef with noodles 159 dressing or crou- Bratwurst, made soup, condensed Ben & Jerry's® Ice tons) 138 with beer, cheese- 127 Cream, One Blue cheese 106 filled 132 Beer 85 Sweet Whirled Blueberries, fresh Bratwurst, turkey Beer, low alcohol 159 147 132 85 Ben & Jerry's® Ice Bockwurst 132 Braunschweiger Beer, low carb 85 Cream, Peanut Bok choy, raw 132

Stratbucker Beer, non alco- Butter Cup 159 152 Brazil nuts, uns-

N. holic 85 Ben & Jerry's® Ice Bologna, beef alted 114 J. Beets, raw 152 Cream, Phish ring 106 Breath mint, reg- Ben & Jerry's® Ice Food® 159 Bologna, combi- ular 122 2016 ® Breath mint,

© Cream, Brownie Ben & Jerry's Ice nation of meats, Batter 159 Cream, Vanilla light (reduced sugar free 122 ® Ben & Jerry's® Ice For A Change 159 fat) 106 Breyers Ice Cream, Chocolate Biscotti, choco- Boston Market® Cream, Natural Vanilla, Lactose

Copyright Chip Cookie late, nuts 117 1/4 white rotis- Dough 159 BK Big Fish® 138 serie chicken, Free 159 ® Ben & Jerry's® Ice BK Fresh Apple with skin 132 Breyers Light! Cream, Chubby Slices 138 Boston Market® Boosts Immunity Hubby® 159 Black beans, macaroni and Yogurt, all fla- Ben & Jerry's® Ice cooked from cheese 127 vors 236 ® Cream, Chunky dried 152 Boston Market® Breyers No Monkey® 159 Black cherry juice roasted turkey Sugar Added Ice 95 breast 132 Cream, Vanilla Black currant Boston Market® 236 ® juice 95 sweet corn 136 Breyers Bourbon 85 YoCrunch Light Nonfat Yogurt, with granola 236

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Brie cheese 106 Cabot® Non Fat Cappuccino, de- Celeriac (celery Broccoli flower Yogurt, plain 236 caf, without fla- root), cooked (green cauliflo- Cabot® Non Fat vored syrup 91 from fresh 153 wer), cooked 152 Yogurt, vanilla Capri Sun®, all Celery, cooked Broccoli, raw 152 236 flavors 95 153 Brown mush- Caesar Salad (no Carambola (star- Chai tea 91 rooms (Italian or dressing or crou- fruit), fresh 147 Chalupas Su- Crimini, raw 152 tons) 138 Caramel or sugar preme® with beef, Brown sugar 122 Caesar salad coated popcorn, beans, cheese 145 Brownie, choco- dressing 140 store bought 114 Champagne late, fat free 117 Cafe au lait, with- Carrot cake, punch 86 Brussels sprouts, out flavored glazed, home- Champagne, cooked from syrup 91 made 117 white 86 fresh 152 Cafe latte, fla- Carrot juice 95 Chard, raw or Bulgur, home vored syrup 91 Carrots, cooked blanched, mari- cooked 136 Cafe latte, with- from fresh 153 nated in oil 153 Burgundy wine, out flavored Carrots, raw 153 Chardonnay 86

Stratbucker red 86 syrup 91 Cascadian Farm® Chayote squash,

N. Burgundy wine, Calzone, cheese Organic Gran. cooked 153 J. white 86 127 Bar, Dark Choco- Cheddar cheese Butter cracker Camembert late Cranberry 143 2016

© 117 cheese 106 103 Cheddar cheese, Butter, light, Camomile tea 91 Cashews, raw 114 natural 106 salted 106 Campari® 86 Casserole (hot Cheerios® Snack Butter, unsalted Candy necklace dish), with to- Mix, all 103

Copyright 106 122 mato 135 Cheese cracker Buttermels® Canfield's® Root Casserole (hot 114 (Switzer's®) 122 Beer 98 dish), rice with Cheese gnocchi Butternut squash Canfield's® Root beef, tomato base, 136 soup 127 Beer, diet 98 vegetables other Cheese sauce, Cantaloupe, fresh than dark green, store bought 106 C 147 cheese or gravy Cheeseburger 138 Cabbage, green, Cape Cod 86 127 Cheesecake, plain cooked 153 Cappuccino, Cauliflower, or flavored, Cabbage, red, canned 91 cooked from fro- homemade 117 cooked 153 Cappuccino, de- zen 153 Cherry Coke® 98 Cabbage, savoy, caf, with flavored Caviar 132 raw 153 syrup 91

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Cherry pie, bott- Chicory coffee 91 Chocolate chip Classic Fruit om crust only 117 Chicory coffee cookies, store Chocolates (Lib- Chestnuts, powder, unpre- bought 118 erty Orchards®) boiled, steamed pared 153 Chocolate chunk 122 153 Chicory greens, cookie 143 Clementine, fresh Chestnuts, raw 153 Chocolate cook- 147 roasted 114 Chili with beans, ies, iced, store Clif Bar®,Choco- Chewing gum beef, canned 127 bought 118 late Chip 83 122 Chipotle south- Chocolate pud- Clif Chewing gum, west salad dress- ding, store Bar®,Crunchy sugar free 122 ing 143 bought 236 Peanut Butter 83 Chia seeds 114 Chips Ahoy!® Chocolate pud- Clif Bar®,Oatmeal Chicken and Chewy Gooey ding, store bou- Raisin Walnut 83 dumplings soup, Caramel Cookies ght, no sugar 236 Club soda 86 condensed 127 (Nabisco®) 117 Chocolate sand- Cocoa Krispies® Chicken breast, Chobani® Nonfat wich cookies, (Kellogg's®) 103 spicy crispy 140 Greek Yogurt, double filling 118 Cocoa Puffs®

Stratbucker Chicken cake or Black Cherry 236 Chocolate sand- (General Mills®)

N. patty 135 Chobani® Nonfat wich cookies, 103 J. Chicken fricassee Greek Yogurt, sugar free 118 Coconut Bars, with gravy, Lemon 236 Chocolate truffles nuts 122 2016 ®

© American style Chobani Nonfat 122 Coconut cream 132 Greek Yogurt, Chop suey, (liquid from Chicken Littles Peach 236 chicken 128 grated meat) 114 with sauce 140 Chobani® Nonfat Chop suey, tofu, Coconut milk,

Copyright Chicken noodle Greek Yogurt, no noodles 128 fresh (liquid from soup with vege- Raspberry 236 Cinnamon grated meat, wa- tables, can 127 Chobani® Nonfat crispas 118 ter added) 114 Chicken with Greek Yogurt, Cinnamon toast Coconut, dried, cheese sauce, Strawberry 236 crunch® (General shredded or vegetables other Chocolate cake, Mills®) 103 flaked, unsweet- than dark green glazed, store 117 Cinnamon Toast- ened 114 135 Chocolate Chex® ers® (Malt-O- Coconut, fresh Chicken wonton (General Mills®) Meal®) 103 114 soup, prepared 103 Clams, with Coffee substitute, from condensed Chocolate chip mushroom, on- prepared 91 can 127 cookie 143 ions, & bread 132

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Coffee, prepared Cracked wheat Cream of potato D from flavored bread, with rai- soup mix, dry 128 mix, no sugar 91 sins 101 Cream of spinach Daiquiri 86 Cognac 86 Cranberries, soup mix, dry 128 Dairy Queen® Cointreau® 86 dried (Craisins®) Creamed chicken Foot Long Hot Coke Zero® 98 148 135 Dog 128 Coke® 98 Cranberries, fresh Creamy buffalo Dandelion tea 92 Coke® with Lime 148 sauce 140 Danish pastry, 98 Cranberry juice Creme de Cocoa frosted, with Colby Jack cheese cocktail, with ap- 86 cheese filling 118 106 ple juice 95 Creme de menthe Dannon® Activia® Cole slaw 140 Cranberry juice 86 Light Yogurt, va- Coleslaw, with cocktail, with Crepe, plain 118 nilla 110 apples and rai- blueberry juice 95 Crispy Chicken Dannon® Activia® sins, mayo dress- Cream cheese Caesar Salad 140 Yogurt, plain 110 ing 153 spread 107 Crispy Twister Dannon® Greek Coleslaw, with Cream cheese, without sauce Yogurt Honey 110

Stratbucker pineapple, mayo whipped, fla- 140 Dannon® Greek

N. dressing 153 vored 107 Crispy Twister® Yogurt, Plain 110 J. Collards, raw 153 Cream cheese, with sauce 140 Dannon® la Corn Chex® whipped, plain Croissant, choco- Crème Yogurt, 2016 ® fruit flavors 110

Copyright Cornbread, from Cream of broccoli Roasted Nut & Dare Lemon mix 136 soup, condensed Honey (Kel- Crème Cookies Cornbread, 128 logg's®) 103 118 homemade 136 Cream of celery Cucumber, raw, Dark chocolate Cottage cheese, soup, homemade with peel 154 Bar 50% 122 1% fat, lactose re- 128 Dark chocolate duced 106 Cream of chicken Cucumber, raw, Bar 60%-69% ca- Cottage cheese, soup, condensed without peel 154 cao 123 uncreamed dry 128 Curacao 86 Dark chocolate curd 236 Cream of mush- Currants, fresh, Bar 70%-85% ca- Couscous, room soup, from black 148 cao 123 cooked 136 condensed can Currants, fresh, 128 red and white 148

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Dark chocolate Drumstick® (sun- Extra Crispy Ten- Figs, dried, Bar, sugar free dae cone) 160 ders 140 cooked, sweet- 123 ened 148

Dark Fruit Choco- E F Figs, fresh 148 lates (Liberty Or- Earl Grey, strong Falafel 136 Filberts, raw 114 chards®) 123 92 Familia Swiss Fish croquette Dark Fruit Choc- Edam cheese 107 Muesli® 103 135 olates, Sugar Free EGG® bread roll Fanta Zero®, fruit Fish or seafood (Liberty Or- 118 flavors 98 with cream or chards®) 123 Eggnog, regular Fanta® Red 98 white sauce 135 Dates 148 86 Fanta®, fruit fla- Fish sticks, pat- Demitasse 92 Eggplant, cooked vors 98 ties / nuggets, Diet 7 UP® 98 154 Fennel bulb 154 breaded, 133 Diet Coke® 98 Elderberries, Fennel tea 92 Fish with bread- Diet Dr. Pepper® fresh 148 Feta cheese 110 ing 133 98 Electrolyte drink Feta cheese, fat Flax seeds, not Diet Pepsi®, foun- 83 free 110 fortified 114

Stratbucker tain 98 Elephant ear Fettuccini Al- Fleischmann's® ® N. Doritos® Tortilla (crispy) 118 fredo , no meat, Butter Margarine, J. Chips, Nacho Endive, curly, carrots or dark tub, whipped 107 Cheese 114 raw 154 green veggies 128 Focaccia bread 2016 English muffin Fettuccini Al-

© Doughnut, glaz- 101 ® ed, coconut top- bread 101 fredo , no meat, Fondue sauce 110 ping 118 English muffin, vegetables except Frappuccino® 92 Doughnut, glaz- whole wheat, dark green 128 Frappuccino®,

Copyright ed, plain 118 with raisins 119 Fettuccini noo- bottled or canned Doughnut, sug- Enoki mush- dles 136 92 ared 118 rooms, raw 154 Fiber One Origi- Frappuccino®, Dove® Promises, Espresso, raw 92 nal® (General bottled light 92 Milk Chocolate Essentials Oat Mills®) 104 French Burnt 92 Bran cereal Fiber One® Nutty Peanuts 123 Dreyer's® Grand (Quaker®) 103 Clusters & Al- French fries 138 Ice Cream, Choc- Evaporated milk, monds (Gen-eral French or Vienna olate 159 diluted, 2% fat Mills®) 104 roll 101 Dreyer's® No (reduced fat) 110 Fifty 50® Sugar French toast 119 Sugar Added Ice Evaporated milk, Free Butterscotch Froot Loops® Cream, Triple skim (fat free) 92 Hard Candy 123 (Kellogg's®) 104 Chocolate 159 Evaporated milk, whole 110

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Frosted Flakes® Gibson 87 Gorton's® Bat- Gum drops 123 (Kellogg's®) 104 Gin 87 tered Fish Fillets Gum drops, Frosted Flakes® Ginger ale 98 133 sugar free 123 Reduced Sugar Ginger root, raw Gorton's® Pop- Gummi bears 123 (Kellogg's®) 104 154 corn Shrimp, Gummi bears, Frosted Mini- Ginko nuts, dried Original 133 sugar free 123 Wheats Big Bite® 115 Gouda cheese 107 Gummi dino- (Kellogg's®) 104 Girl Scout® Lem- Goulash, with saurs 123 Frozen custard, onades 119 beef, noodles, to- Gummi dino- chocolate or cof- Girl Scout® Pea- mato base 133 saurs, no sugar fee flavors 119 nut Butter Patties Grand Marnier® 123 Frozen fruit juice 119 87 Gummi worms Bar 160 Girl Scout® Sa- Grapefruit juice, 123 Fruit drink or moas® 119 white 95 Gummi worms, punch 95 Girl Scout® Short- Grapefruit, fresh, sugar free 124 Fruit punch, alco- bread® 119 pink or red 148 holic 86 Girl Scout® Thin Grapes, fresh 148 H

Stratbucker Fruit sauce, jelly- Mints 119 Grasshopper 87 Haagen-Dazs®

N. based 128 Glaceau® Vita- Greek yogurt, Creme Brulee 160 J. minwater 83 plain, nonfat, 110 Haagen-Dazs® G Gluten free bread Green beans Frozen Yogurt, 2016 Garbanzo beans chocolate or cof-

Copyright vors 83 107 Green olives 154 vanilla or other Gelatin, jello 123 GoLEAN® Crisp! Green pea soup flavors 160 German choco- Cereal, Cinna- 128 Haagen-Dazs® Ice late cake, glazed, mon Crumble Green peas, raw Cream, Bailey's homemade 119 (Kashi®) 104 136 Irish Cream 160 German style po- GoLEAN® Green tea, strong Haagen-Dazs® Ice tato salad, with Crunch! Cereal, 92 Cream, Black bacon and vine- Honey Almond Green tomato, Walnut 160 gar dressing 128 Flax (Kashi®) 104 raw 154 Haagen-Dazs® Ice GG® Scandina- Gooseberries, Grits (polenta) Cream, Butter Pe- vian Bran Crisp- fresh 148 154 can 160 bread 101 Gorgonzola Guava (guayaba), cheese 107 fresh, 148

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Haagen-Dazs® Hard candy, Honey Smacks® Jam 107 Cherry Vanilla sugar free 124 (Kellogg's®) 104 Jam no sugar or 160 Hardee's® Honeydew 148 sweetener 108 Haagen-Dazs® Ice Loaded Omelet Hot chili peppers, Jasmine tea 93 Cream, Chocolate Biscuit 128 green, cooked 154 Jelly beans® 124 160 Harvey Wall- Hot chili peppers, Jelly beans®, Haagen-Dazs® Ice banger 87 red, cooked from sugar free 124 Cream, Coffee Health Valley® fresh 154 Jerusalem arti- 160 Multigrain Hot chocolate, choke raw 155 Haagen-Dazs® Ice Chewy Granola homemade 92 Jujyfruits® 124 Cream, Cookies Bar, Chocolate Hot dog, combi- & Cream 160 Chip 104 nation of meats, K Haagen-Dazs® Ice Herbal tea 92 plain 107 Kale, raw 155 Cream, Mango Herring, pickled Hot wings 140 Kamikaze 87 160 133 House side salad Kashi® Chewy Haagen-Dazs® Ice Hershey's® Bliss 140 Granola Bar, Cream, Pistachio Hot Drink White Hubbard squash Cherry Dark

Stratbucker 160 Chocolate, pre- 155 Chocolate 104 ® N. Haagen-Dazs® Ice pared 92 Kashi Layered J. Cream, Rocky Hershey's® Cara- I Granola Bar, Road 160 mel Filled Choco- Ice cream sand- Pumpkin Pecan 2016 ® wich 161 124

© Haagen-Dazs Ice lates no sugar 124 Cream, Straw- Hershey's® Milk Ice cream, light Kefir 110 berry 161 Chocolate Bar 124 161 Kelp, raw 155 Haagen-Dazs® Ice Hickorynuts 115 Instant coffee Ken's® Apple Ci-

Copyright Cream, Vanilla High-protein Bar, mix, unprepared der Vinaigrette Chocolate Chip generic 83 92 dressing 138 161 Honey 104 Irish coffee with Kern's® Mango- Half and half 110 Honey BBQ alcohol and Orange Nectar 95 Halvah 119 sauce 140 whipped cream Kern's® Straw- Ham croquette Honey mustard 92 berry Nectar 95 135 dressing 143 Italian BMT® Kidney beans, Ham Sandwich Honey Nut Sandwich with cooked from with Veggies, no Chex® (General Veggies, no mayo dried 155 mayo 143 Mills®) 104 143 Kirsch 87 Hamburger 138 Honey Oat bread Kit Kat® 124 Hard candy 124 143 J Jackfruit, fresh 148

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Kit Kat® White Lebkuchen (Ger- Light beer 87 Long John or bis- 124 man ginger Light cream 111 marck, glazed, Kiwi fruit, gold bread) 119 Lima beans, cream or custard 148 Leeks, leafs 155 cooked from filled & nuts 119 Kiwi fruit, green Leeks, root 155 dried 155 Lotus root, 148 Leeks, whole 155 Limburger cheese cooked 156 Kohlrabi, cooked Lemon juice, 108 Lowbush cran- 155 fresh 96 Lime juice, fresh berries (lin- Kraft® Cheese Lemon peel 162 96 gonberries) 149 Spread, Roka Lemon, fresh 149 Lime, fresh 149 Lychees (litchis), Blue 108 Lentil soup, con- Lipton® Iced Tea fresh 149 densed 129 Mix, sweetened Lycium (wolf or L Lentils, cooked with sugar, pre- goji berries) 149 Lasagna, home- from dried 136 pared 99 Lyonnaise (pota- made, beef 129 Lettuce, Boston, Lipton® Instant toes and onions) Lasagna, home- bibb or butter- 100% Tea, un- 129 made, cheese, no head 155 sweetened, pre- M & M® cookie

Stratbucker vegetables 129 Lettuce, green pared 99 143

N. Lasagna, home- leaf 155 Liqueur, coffee M & M's® Peanut J. made, spinach, Lettuce, iceberg flavored 87 124 no meat 129 155 Little Debbie® Macadamia nuts, 2016 Laughing Cow®

© Lettuce, red leaf Coffee Cake, Ap- raw 115 Mini Babybel®, 155 ple Streusel 119 Macaroni or Cheddar 110 Lettuce, romaine Little Debbie® pasta salad, with Laughing Cow® or cos 155 Fudge Brownies meat, egg, mayo ® ®

Copyright Mini Babybel , Libby's Apricot with Walnuts 119 dressing 129 Original 111 Nectar 96 Little Debbie® Mai Tai 87 Lay's® Potato Libby's® Banana Nutty Bars 124 Maitake mush- Chips 115 Nectar 96 Liver pudding rooms, raw 156 Lay's® Potato Libby's® Juicy 133 Malt liquor 87 Chips, Sour Juice®, Apple Loaf cold cut, Mamba® Fruit Cream & Onion Grape 96 spiced 135 Chews 124 115 Libby's® Juicy Loganberries, Mamba® Sour Lay's® Stax Po- Juice®, Grape 96 fresh 149 Fruit Chews 124 tato Crisps, Libby's® Pear Long Island iced Cheddar 115 Nectar 96 tea 87 M Lay's® Stax Po- Licorice 124 Mandarin or- tato Crisps, Hot Licuado, mango ange, fresh 149 'n Spicy 115 111 Mango nectar 96

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Mango, fresh 149 McDonald's® McDonald's® Meatloaf, pork Mangosteen, Chicken McNug- McChicken® 142 135 fresh 149 gets® 141 McDonald's® Meatloaf, tuna Manhattan 87 McDonald's® McDouble® 142 135 Maple syrup, chocolate chip McDonald's® Melba Toast®, pure 104 cookies 141 McRib® 142 Classic (Old Lon- Margarine, diet, McDonald's® McDonald's® don®) 115 fat free 108 chocolate milk Newman's Own® Mentos® 125 Margarine, tub, 141 Creamy Caesar Merlot, red 87 salted, sunflower McDonald's® dressing 142 Merlot, white 88 oil 108 Crispy Chicken McDonald's® Milk chocolate Margarita, frozen Snack Wrap with Newman's Own® Bar, cereal 125 87 ranch sauce 141 Low Fat Balsamic Milk chocolate Marmalade, McDonald's® Vinaigrette salad Bar, cereal, sugar sugar free with Double Cheese- dressing 142 free 125 aspartame 108 burger 141 McDonald's® or- Milk chocolate Marmalade with McDonald's® Fi- ange juice 142 Bar, sugar free

Stratbucker saccharin 108 let-O-Fish® 141 McDonald's® 125

N. Marmalade, McDonald's® Quarter Pounder Milk Chocolate J. sugar free with French fries 141 142 covered raisins sucralose 108 McDonald's® McDonald's® 125 2016 ® ®

© Marshmallow Hamburger 141 Sausage & EGG Milk Maid Cara- 125 McDonald's® hot McMuffin® 142 mels (Brach's®) Martini® 87 fudge sundae® McDonald's® side 125 Mascarpone 108 141 salad 142 Milk, low lactose ® ® ® Copyright Mashed potatoes McDonald's hot McDonald's Lactaid , skim with gravy 140 mustard 141 smoothies, all fla- (fat free) 111 McDonald's® ap- McDonald's® M vors 142 Milk, lactose re- ple slices 141 & M McFlurry® McDonald's® duced Lactaid®, McDonald's® Bar- 142 Southwestern fortified 104 becue sauce 141 McDonald's® chipotle Barbecue Milk, low lactose McDonald's® Big McCafe shakes, sauce 142 Lactaid® 93 Mac® 141 chocolate 142 McDonald's® Milk, unprepared McDonald's® car- McDonald's® sweet and sour dry powder, 93 amel sundae® 141 McCafe shakes, sauce 142 Mineral Water 99 McDonald's® vanilla or other Meat ravioli, with Minestrone soup, Cheeseburger 141 flavors 142 tomato sauce 129 condensed 129

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Minestrone soup, Muffins, pump- Nestle® Hot Co- Omelet, made homemade 129 kin, 120 coa Dark Choco- with bacon 129 Mint Julep 88 Mulberries 149 late, prepared 93 Omelet, made Mocha, pure 93 Mung bean Nestle® Hot Co- with sausage, po- Mojito 88 sprouts 156 coa Rich Milk tatoes, onions, Molasses cookies, Mung beans, Chocolate 93 cheese 129 store bought 119 cooked from Nestle® Onion rings 138 Molasses, dark dried 156 Nesquik®, choco- Onion, white, 125 Murray® Sugar late dry 125 yellow or red, Monster® Free Oatmeal Newman's Own® raw 156 Energy® 99 Cookies 120 Organic Pretzels Oolong tea 93 Monster® Khaos Murray® Sugar 101 Orange kiwi pas- 99 Free Shortbread Nilla Wafers® sion juice 96 Morel mus- 120 (Nabisco®) 120 Orange peel 162 rooms, raw 156 Muscatel 88 No Fear® 99 Orange, fresh 149 Mortadella 108 Mushrooms, bat- No Fear® Sugar Oreo® Brownie Mountain Dew® ter dipped or Free 99 Cookies 120

Stratbucker 99 breaded 156 Non-alcoholic Oreo® Cookies

N. Mountain Dew® Muskmelon 149 wine 88 (Nabisco®) 120 J. Code Red 99 Mustard 143 Noodle soup mix, Oreo® Cookies, Mozzarella, fat dry 129 Sugar Free 120 2016 N ® ®

© free 111 Northland Cran- Chicken Crisp Mrs. Paul's® Cala- Nabisco® 100 Cal- berry Juice, all Sandwich 138 mari Rings 133 orie Packs, flavors 96 Ouzo 88 Muenster cheese, Honey Maid Cin- Nougat 125 Oven Roasted ®

Copyright natural 108 namon Roll 120 Nutella (filbert Chicken Sand- Mueslix® (Kel- Nectarine 149 spread) 108 wich with Veg- logg's®) 105 Nestea® 100% Nutter Butter® gies, no mayo 143 Muffins, banana Tea, dry 99 Cookies Oyster mush- 119 Nestea® Iced Tea, (Nabisco®) 120 rooms, raw 156 Muffins, blue- Sugar Free, dry berry 120 99 O P Muffins, carrot, Nestea® Iced Tea, Oat milk 111 Pad Thai, with- homemade, with no sugar Oatmeal cookies, out meat 129 nuts 120 99Nestea® Iced store bought 120 Paella 129 Muffins, store Tea, with sugar, Okra, raw 156 Pancake, buck- bought 120 dry 99 Old Dutch® wheat 120 Crunch Curls 115

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Pancake, whole Pepperidge Pizza Hut® Pork cutlet, visi- wheat, home- Farm® Soft Sugar cheese bread ble fat eaten 133 made 120 Cookies 121 stick 130 Port wine 88 Pancakes and Pepperidge Pizza Hut® Pep- Portabella mush- syrup 139 Farm® Turnover, peroni Lover's rooms 156 Panda Express® Apple 121 pizza, stuffed Potato bread 101 Orange Chicken Pepsi® 99 crust 130 Potato chips, 129 Pepsi® Max 99 Pizza Hut® Per- salted 115 Papaya, fresh 149 Pepsi® Twist 99 sonal Pan, su- Potato dumpling Parmesan cheese, Persimmon, fresh preme 130 (Kartoffelkloesse) dry (grated) 111 150 Pizza, homemade 137 Parmesan cheese, Pho soup (Viet- or restaurant, Potato gnocchi dry (grated), non- namese soup) 130 cheese, thin crust 137 fat 111 Picante taco 130 Potato pancakes Parmesan Ore- sauce 139 Plain dumplings 137 gano bread 143 Pickled beef 133 for stew, biscuit Potato salad, Parsnip, cooked Pickled beets 156 type 136 with egg, mayo

Stratbucker 156 Pillsbury® Big Plantains, green, dressing 130

N. Passion fruit White Chunk boiled 150 Potato soup with J. (maracuya), fresh Macadamia Nut Plum, fresh 150 broccoli and 149 Cookies 121 Polenta 137 cheese 130 2016 ®

© Passion fruit juice Pillsbury Cinna- Pomegranate Potato sticks 116 96 mon Roll with Ic- juice 96 Potato, boiled, Pasta salad with ing, all flavors Pomegranate, with skin 137 vegetables, Ital- 121 fresh (arils- Potato, boiled,

Copyright ian dressing 129 Pina colada 88 seed/juice sacs) without skin 137 Peach juice 96 Pine nuts, pigno- 150 Power Bar® 20g Peach pie, bottom lias 115 Poore Brothers® Protein Plus, crust only 120 Pineapple juice Potato Chips, Salt Chocolate Crisp Peach, fresh 149 96 & Cracked Pep- 83 Peanut butter, Pineapple orange per 115 Power Bar® 20g unsalted 115 drink 96 Popcorn, store Protein Plus, Peanuts, dry Pineapple, dried bought Chocolate Peanut roasted, salted 150 (prepopped), Butter 83 115 Pineapple, fresh "buttered" 121 Power Bar® 30g Pear juice 96 150 Popsicle 161 Protein Plus, Pear, fresh 150 Pistachio nuts, Popsicle, sugar Chocolate Pecan praline 125 raw 115 free 161 Brownie 84

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Power Bar® Har- R Rice milk 111 Rum and cola 88 vest Energy®, Radicchio, raw Rice noodles, Rusty nail 88 Double Chocolate 156 fried 137 Rutabaga, raw or Crisp 84 Radish, raw 156 Rice pudding (ar- blanched, mari- Power Bar® Per- Raisins, un- roz con leche), nated in oil mix- formance En- cooked 150 coconut, raisins ture 156 ergy® 84 Rambutan, 111 Rye bread 101 Powerade®, all canned in syrup Rice pudding (ar- Rye flour,in reci- flavors 84 150 roz con leche), pes not contain- Pretzels, hard, Ranch Crispy plain 111 ing yeast 162 unsalted, sticks Chicken Wrap Rice pudding (ar- Rye roll 101 116 139 roz con leche), Pringles® Light Ranch salad raisins 111 S Fat Free Potato dressing 144 Ricotta cheese, Sake 89 Crisps, Barbecue Raspberries, part skim milk Salami, beer or 116 fresh, red 150 112 beerwurst, beef Pringles® Potato Raspberry juice Riesen® 125 133

Stratbucker Crisps, Loaded 97 Riesling 88 Salmon, red

N. Baked Potato 116 Ratatouille 130 Ritz Cracker (sockeye), J. Pringles® Potato Red beans and (Nabisco®) 116 smoked 133 Crisps, Original rice soup mix, Roast Beef Sand- Sambuca 89 2016 dry 130 Sandwich cook-

Copyright Pudding mix, Drink Sugar Free nal 100 melon 150 other flavors, 100 Rockstar Origi- Sapodilla, fresh cooked type 111 Rhubarb pie, bot- nal® Sugar Free 150 Pumpernickel tom crust only 100 Sauerbraten 134 roll 101 121 Rompope (egg- Sauerkraut 157 Pumpkin or Rhubarb, fresh nog with alcohol) Scallop squash squash seeds 116 150 88 157 Purslane, raw 156 Ribs, beef, spare, Root beer 88 Scallops 134 visible fat eaten Roquefort cheese Schnapps, all fla- Q 133 108 vors 89 Quince, fresh 150 Rice bread 101 Rose hips 150 Schweppes® Bit- Quinoa 137 Rice cake 116 Rose wine, other ter Lemon 100 Rice Krispies® types 88 Scotch and soda (Kellogg's®) 105 Rum 88 89

THE SORBITOL NAVIGATOR | 219

Scrambled egg, Smart Balance® Soy milk, vanilla Spinach, cooked made with bacon Margarine 108 or other flavors, from fresh 157 130 Smarties® 125 sugar, fat free, Splenda® 93 Screwdriver 89 Snickers® 125 ready 112 Split pea sprouts, Sea Pak® Sea- Snickers®, Al- Soybean sprouts, cooked 157 soned Shrimp, mond 125 raw 157 Spring roll 130 Roasted Garlic Snow peas, Soybeans, cooked Sprinkles Cookie 134 cooked 157 from dried 157 Crisp® (General Sea Pak® Shrimp Sorbet, chocolate Spaetzle (spat- Mills®) 105 Scampi in Parme- 161 zen) 137 Sprite® 100 san Sauce 134 Sorbet, coconut Spaghetti squash Sprite® Zero 100 Seabreeze 89 161 157 Squash ravioli, Semolina flour Sorbet, fruit 161 Spaghetti, with with sauce 130 162 Sorghum 105 carbonara sauce Starbucks® Hot Sesame chicken Souffle, meat 135 130 Cocoa Double 130 Soup base 130 Spearmint tea 100 Chocolate 93 Sesame sticks 116 Sour cherries, Special K® Blue- Starbucks® Hot

Stratbucker Shake, chocolate fresh 150 berry cereal (Kel- Cocoa Salted Car-

N. 139 Sour cream 112 logg's®) 105 amel, prepared J. Shake, straw- Sour pickles 157 Special K® Cinna- 93 berry 139 Sourdough bread mon Pecan cereal Starburst®, Origi- 2016 ®

© Shake, vanilla or 101 (Kellogg's ) 105 nal 126 other 139 Soursop (guana- Special K® Origi- Steak & Cheese Shallot, raw 157 bana), fresh 151 nal cereal (Kel- Sandwich with Shiitake mush- Southern Com- logg's®) 105 Veggies 144 ® ®

Copyright rooms, cooked fort 89 Special K Red Stewed green 157 Soy bread 102 Berries cereal peas & sofrito 131 Singapore sling Soy chips 116 (Kellogg's®) 105 Sticky bun 121 89 Soy Kaas Fat Spelt flour 162 Stonyfield® Oikos Slim-Fast® Easy Free, all flavors Spiced ham loaf, Greek Yogurt, to Digest, Vanilla, 109 canned 134 Blueberry 112 ready-to-drink Soy milk, choco- Spicy Italian Stonyfield® Oikos can 112 late, sweetened Sandwich with Greek Yogurt, Sloe gin 89 with sugar, not Veggies, no meat Caramel 112 Sloe gin fizz 89 fortified 93 144 Stonyfield® Oikos Smart Balance® Soy milk, plain or Spinach ravioli, Greek Yogurt, Light with Flax original, with ar- with tomato Chocolate 112 Oil Margarine, tificial sweetener, sauce 130 tub 108 ready 112

220 | THE SORBITOL NAVIGATOR

Stonyfield® Oikos Sunbelt Bakery® Sweet cherries, Taco Bell® Greek Yo-gurt, Granola Bar, Low fresh 151 Cheesy Fiesta Po- Strawberry 112 Fat Oatmeal Rai- Sweet corn 140 tatos 145 Straw mush- sin 105 Sweet Onion Taco Bell® cheesy rooms, canned, Sunbelt Bakery® Chicken Teriyaki gordita crunch drained 157 Chewy Granola Sandwich with 145 Strawberries, Bar, Oats & Veggies, no mayo Taco Bell® Cinna- fresh 151 Honey 105 144 mon Twists 145 Strawberry milk, Sunbelt Bakery® Sweet onion Taco Bell® Combo prepared 112 Fudge Dipped salad dressing Burrito 145 Strawberry pie, Chewy Granola 144 Taco Bell® bottom crust only Bar, Coconut 105 Sweet potato Crunchwrap Su- 121 Sundaes®, cara- bread 121 preme 131 Strawberry Shake mel 139 Sweet potato, Taco Bell® Dou- 146 Sundaes®, choco- boiled 157 ble Decker Taco Streusel topping, late fudge 139 Sweetened con- Supreme®, beef crumb 162 Sundaes®, mini M densed milk 93 145

Stratbucker Suckers®, sugar & M® 139 Sweetened con- Taco Bell® Mexi-

N. free 126 Sundaes®, Oreo® densed milk, re- can Pizza 131 J. Sugar cookies, 139 duced fat 112 Taco Bell® Na- iced, store bought Sundaes®, straw- Swiss cheese, nat- chos Supreme 2016

© 121 berry 139 ural 109 131 Sugar, white Sun-dried toma- Swiss cheese 109 Taco Bell® Pintos granulated 126 toes, oil pack 157 Swiss Miss® Hot 'n Cheese 145 Summer squash, Sunflower seeds, Cocoa Sensible Taco John's® na-

Copyright cooked 157 raw 116 Sweets Diet, chos 116 Sunbelt Bakery® Sushi, with fish sugar free, pre- Taco with beans, Granola Bar, Ba- 131 pared 94 cheese 131 nana Harvest 105 Sushi, with fish Sylvaner 89 Taffy 126 Sunbelt Bakery® and vegetables in Tap water 100 Chewy Granola seaweed 131 T Tempeh 157 Bar, Blueberry Sushi, with vege- Taco Bell® 7- TenderCrisp® Harvest 105 tables 131 Layer Burrito 131 Chicken Sand- Sunbelt Bakery® Swedish Meat- Taco Bell® Beef wich 139 Chewy Granola balls 131 Enchirito 145 Tequila 89 Bar, Golden Al- Sweet and sour Taco Bell® Cara- Tequila sunrise mond 105 chicken 131 mel Apple Empa- 89 Sweet and sour nada 145 Tic Tacs® 126 sauce 140

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Tilsit cheese 109 Tortilla 116 W White whole Tiramisu 121 Triple Sec 90 Waffles, bran 121 wheat flour 162 Toast, cinnamon Triticale bread Waffles mix 121 Whole wheat and sugar, whole 102 Walnuts 116 bread 102 wheat bread 102 Tuna Sandwich Watermelon, Whopper® with Toast, butter 102 with Veggies, no fresh 151 cheese 139 Toblerone® Swiss mayo 144 Wax beans 158 Wild 'n Fruity Dark Chocolate Tuna 134 Weetabix® Or- Gummi Bears with Honey & Turkey Breast & ganic Crispy 105 (Brach's®) 126 Almond Nougat Ham Sandwich Wendys' 146 Windmill cookies 126 with Veggies 144 Werther's® Origi- 121 Toblerone® Swiss Turkey Breast nal Caramel Cof- Wine spritzer 90 Milk Chocolate Sandwich with fee Hard Candies Winter melon 158 with Honey & Veggies 144 126 Winter type Almond Nougat Turnip 158 Wheat bran 162 squash 158 126 Twix® 121 Wheaties® 105 Wise Onion Fla- Toblerone® Swiss Whipped cream vored Rings 116

Stratbucker White Confection V 94 Wrap bread 144 ® N. with Honey & V-8 100% A-C-E Whipped cream, J. Almond Nougat Vegetable Juice chocolate 112 Y 126 97 Whipped cream, Yams, sweet po- 2016 Vanilla Coke® 100 fat free 112 tato type 158

Copyright low fat 112 lad 144 White bean stew raw 158 Tokaji Wine 89 Veggie Delite with sofrito 131 Yerba® Mate tea Tomato juice 97 Sandwich 144 White bread 102 100 Tomato relish 131 Venison or deer, White chip maca- Yogurt with as- Tomato soup stewed 134 damia nut cookie partame 113 mix, dry 131 Veryfine Cran- 144 Yogurt wth su- Tomato, cooked berry Raspberry White chocolate cralose 113 from fresh 158 97 Bar 126 Yogurt, fruited, Tonic water 100 Vichyssoise 131 White Russian 90 whole milk 113 Tonic water, diet Vinegar 144 White tea 94 100 Vodka 90 White whole Z Tootsie Pops® 126 grain wheat Zesty onion ring bread 102 sauce 139 Zsweet® 126

222 | THE SORBITOL NAVIGATOR

Contents

PREFACE ______IX 1 INFORMATION ______1 1.1 Why you deserve this book ______1 1.2 Diagnostic check ______3 1.3 Presentation of sorbitol ______6 1.3.1 How symptoms emerge ______6 1.3.2 Sorbitol characteristics______10 1.3.3 Consequences of a sorbitol intolerance _ 14 1.4 Background of an irritable bowel ______16 1.5 Abdominal discomfort in kids ______17 2 STRATEGY ______19 2.1 A gut’s change management______19

Stratbucker 2.1.1 Signpost ______20

N. 2.1.2 Roadmap ______21

J. 2.1.3 Symptom test sheet ______25 2.1.4 Keeping your balance ______29

2016 2.2 Your individual strategy ______32 © 2.2.1 Substitute test ______33 2.2.2 It depends on the total load ______33 2.3 Prevalence of the intolerances ______34 2.4 General diet hints ______35 Copyright 2.4.1 Good reasons for your persistence _____ 35 2.4.2 Mealtimes ______39 2.4.3 Eating out ______39 2.4.4 Convenience foods ______40 2.4.5 Medicine and oral hygiene ______40 2.4.6 Nutritional supplements ______41 2.4.7 Protein shakes—nutrition for athletes __ 41 2.4.8 Fish and meat ______42 2.4.9 These actions lead to lasting change ___ 42 2.4.10 Reasons for using sorbitol ______46 2.4.11 Positive aspects of the diet ______46 2.4.12 Testing yourself ______46 2.4.13 Sweetener’s sorbitol content ______46 2.5 The cheat sheet ______48 2.6 The safe products list ______53 2.7 Recepies ______57 2.7.1 Kiwi sauce (e.g. with ice) ______57 2.7.12 Lemon bar ______58 2.7.2 Orange-peppermint-salad ______59 2.7.3 Pancakes ______60 2.7.4 Pizza dough ______60 2.7.5 Rhubarb, roasted ______61 2.7.6 Rhubarb cake ______62 2.7.7 Rucola salad ______63 2.7.8 Spaghetti al salmone ______64 2.7.9 Sweet potato- or salami & pesto-pizza __ 65 2.7.10 Thuna pizza ______66 2.7.11 Tropical fruit salad ______66 2.8 Stress management ______67 2.9 General summary ______73 FEEDBACK ______76 3 FOOD TABLES ______77 Stratbucker 3.1 Introduction to the tables ______77 N.

J. 3.1.1 Your personal sensitivity levels ______78 3.1.2 Explanation of the symbols ______79

2016 3.1.3 Explanation of the statements ______80

© CATEGORY LIST-INDEX ______81 3.2 Athletes ______83 3.3 Beverages ______85 3.3.1 Alcoholic ______85 Copyright 3.3.2 Hot beverages ______91 3.3.3 Juices ______95 3.3.4 Other beverages ______98 3.4 Cold dishes ______101 3.4.1 Bread ______101 3.4.2 Cereals ______103 3.4.3 Cold cut ______106 3.4.4 Dairy products ______110 3.4.5 Nuts and snacks ______115 3.4.6 Sweet pastries ______118 3.4.7 Sweets ______123 3.5 Warm dishes ______128 3.5.1 Meals ______128 3.5.2 Meat and fish ______133 3.5.3 Side dishes ______136 3.6 Fast food chains ______138 3.6.1 Burger King® ______138 3.6.2 KFC® ______140 3.6.3 McDonald’s® ______141 3.6.4 Subway® ______143 3.6.5 Taco Bell® ______145 3.6.6 Wendy’s® ______146 3.7 Fruits and vegetables ______147 3.7.1 Fruit ______147 3.7.2 Vegetables ______152 3.8 Ice cream ______159 3.9 Ingredients ______162 GLOSSARY ______163

Stratbucker 4 ADVANCED PROCEDURES ______165

N. 4.1 Level test ______165 J. 4.2 Symptom-based test process ______182 4.3 Test result calculation table ______184 2016

ISBN 978-1-941978-39-9 Library of Congress Control Number 2016905805 Cover design by Mahmood Ali Interior design by Katharina Maas and Mahmood Ali Layout by Alexandra Krug E-Mail of the author: [email protected]

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The ADP American Diet Publishing GmbH holds the sales license for the book.

J. translations, taking values or illustrations, saving it in data systems or on elec- tronic devices as well as providing parts of the book online or on other commu-

2016 nication services is liable to prosecution. Avoid being a cheat and only read the © book, if you obtained it in a legal way. The data set for the algorithmic ordained statements concerning sugar-alcohols is from the University of Minnesota Nutrition Coordination Center 2014 Food and Nutrient Database. The reason to acquire the database license for this Copyright book were its high quality and scope based on international research. Statements regarding fructans and galactans result from six cited international studies. Nev- ertheless, the contents of the book bear no guarantee. Neither the author, pub- lisher, any cited scientist nor the University of Minnesota is liable for personal injuries or physical or financial damage. Please note that the quantities of critical ingredients in the mentioned products, which are the foundation for the stated portion sizes, are relative and in part based on derivations. The serving sizes in this book are based on approximations of various details. The precise tolerable portion size of any product varies depending on its processing, country-specific composition, degree of maturity and cultivation.

Manufactured in the United States of America

FIRST EDITION