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Reduce IBS symptoms with a 4-week meal plan and simple, delicious recipes!

The Low-FODMAP IBS Solution Plan and Cookbook is your guide to successfully navigating the low-FODMAP diet and reducing IBS symptoms, including a 4-week meal plan and more than 100 low-FODMAP, gluten-free recipes that can be easily prepared in less than 30 minutes.

If you are one of the 45 million Americans suffering from Irritable Bowel Syndrome (IBS), eating food may be the start of a vicious cycle. The Low-FODMAP IBS Solution Plan and Cookbook will provide everything you need to stop this cycle and heal your gut, using the medically proven low-FODMAP diet.
 
Reduce symptoms of IBS and other digestive conditions with an easy-to-understand introduction to the low-FODMAP diet, a 4-week meal plan to guide you through the first phases, and more than 100 delicious low-FODMAP, gluten-free recipes that can be easily prepared in less than 30 minutes. You will receive sound, results-based advice from internationally recognized physician, surgeon and researcher Dr. Rachel Pauls, who uses the low-FODMAP diet to successfully treat her own IBS symptoms.

Inside, you’ll find guidance and straightforward low-FODMAP recipes that put you back in control, plus numerous vegan and vegetarian options. Enjoy mealtime once again with recipes such as:
  Lemon Blueberry Mug Muffins Make-Ahead Breakfast Burritos Flat-Tummy Chicken Corn Chowder Summertime Salad with Toasted Pecans Lemon Chicken with Rotini and Vegetables Tangy Turkey Sloppy Joes Peanut Pad Thai Hummus Pizza with Greek Salad Banana Chocolate Chip Oat Bars Chewy Brownie Cookies with Walnuts Scrumptious Pumpkin Pie Energy Bites
Make this book the start of a healthier and happier lifestyle and a healthier and happier you!

From the Publisher

Welcome!

This book is for those of you with IBS who are like me. Real people living in the real world. In this book, you will receive all the knowledge and skills to begin the low-FODMAP diet. I’ll explain the why, the how, and the when. I will provide you with a four-week meal plan to keep you on track. I will give you shopping lists, ways to manage social situations, and loads of other information.

I’ll share 104 of my favorite, delicious recipes plus eleven bonus recipes that come together in 30 minutes or less. All are gluten-free, and many are allergy-friendly, vegan, or vegetarian. After those four weeks of success, I won’t abandon you. I will teach you the next steps so that you can continue to feel your best. This book has everything you need.

Are you ready to heal your IBS symptoms, improve your energy, and embark on the path to a healthier and happier you?

This is our journey.

Let’s do it.

Rachel Pauls, M.D.

The Low-FODMAP IBS Solution Plan and Cookbook: Heal Your IBS with More Than 100 Low-FODMAP Recipes That Prep in 30 Minutes or Less

IRRITABLE BOWEL SYNDROME (IBS) AND THE IBS SOL UTION

Are you ready to get started with the solution to your irritable bowel syndrome (IBS) and digestive problems?

In the first chapter of this book, I will cover everything you need to know about IBS. I will review the symptoms, triggers, and available treatments, including the low-FODMAP diet.You will learn how to set up your home for the low-FODMAP diet in order to be most successful. I will help you with your grocery list and show you all my secrets.Then, you will receive your four-week meal plan, which will provide guidance each and every day toward a healthier and happier you.Finally, I will teach you about ‘reintroduction and personalization’, which will be the key to your IBS solution forever.

EASY BREAKFASTS FOR HOME OR ON THE ROAD

Start your day right with these amazing recipes for smoothies and breakfast favorites. They’re easy to prep and eat on the go!

FRENCH TOAST OVERNIGHT OATS

Overnight oats are an amazing low-FODMAP breakfast for on-the-go mornings. Individual mason jars make it simple to prep, clean up, and eat on the run. Traditional rolled oats are low-FODMAP in ½-cup (52 g) servings, which makes a lot of oatmeal when it has the time to expand, creating a filling, high-fiber, and healthy meal choice that tastes sensational.

SIMPLE STARTERS AND SIDES

These low-FODMAP recipes are perfect for lunch, dinner, and anytime in between.

WARM QUINOA AND SPINACH SALAD

This salad is one of my favorites for its simplicity and flavor. Eating the quinoa freshly warm makes it a super-satisfying meal. FODMAP fact: While almonds are often perceived to be high-FODMAP, it depends on their serving size. You can enjoy ½ ounce (12 g) of almonds without issue, but avoid overconsuming them, as this could result in a high-FODMAP serving.

HEALTHY FISH AND SHELLFISH

You will love these simple and delicious fish and shellfish recipes. I recommend fish or shellfish two or three times a week for the healthy nutrients that they provide.

SAUTÉED TILAPIA WITH CHERRY TOMATOES AND OLIVES

This one-pan meal is a snap for any weeknight. Juicy cherry tomatoes, salty olives, and fresh parsley give amazing taste to the fish. Tilapia is one of the most commonly consumed fish in the United States and is also one of the most inexpensive. FODMAP fact: A ½ cup (60 g) of olives is one low-FODMAP serving.

DELICIOUS MEAT AND POULTRY

Your whole family will enjoy these mealtime favorites, and you will love the easy prep and cleanup!

LEMON CHICKEN WITH ROTINI AND VEGETABLES

A gourmet meal, ready in a snap. Everyone loves chicken, pasta, and vegetables enrobed in a rich, creamy, and lemony sauce. FODMAP fact: Yellow squash contains trace FODMAPs and can be eaten freely; however, zucchini is limited to servings of ¹⁄³ cup (65 g) due to levels of fructans.

SUPERFOOD VEGAN AND VEGETARIAN MEALS

Following a low-FODMAP diet while vegan or vegetarian may sound impossible at first, but these recipes will show you how delicious life can be! Here are fabulous recipes for your favorite dishes.

HUMMUS PIZZA WITH GREEK SALAD

Here’s a fun, healthy, and delicious way to enjoy hummus dip—as a salad “pizza.” This comes together in just 15 minutes, and is great for lunch or a light supper. Some days I whip up the Greek salad to enjoy simply on its own!

MOUTHWATERING SNACKS AND TREATS

Don’t forget to save room for dessert! Just because you are on the low-FODMAP diet does not mean you can’t enjoy some delicious snacks and treats. Here are some super-easy and amazing options.

SCRUMPTIOUS PUMPKIN PIE ENERGY BITES

This is one of my favorite recipes for a versatile treat that is easy to whip up. Energy bites are the ideal snack to have mid-morning or after you hit the gym. The warm flavor of pumpkin is perfect any time of the year. But, if you aren’t a fan of pumpkin, you can modify the recipe based on the variation below. FODMAP fact: Coconut is delicious, healthy, and low-FODMAP. You can enjoy ²⁄³ cup (64 g) of shredded coconut as one serving.

AMAZING STOCKS, SAUCES, DRESSINGS, AND DIPS

Your food will have plenty of flavor with these recipes for low-FODMAP stocks, sauces, dressings, and dips. Easy and delicious!

SESAME GINGER DRESSING OR MARINADE

Have you ever tried an Asian salad made with thin sliced carrots and chopped lettuce, topped with a yummy ginger dressing? Here is the recipe for the dressing . . . it’s so delicious, I want to lick the bowl. It is also a wonderful marinade for chicken or fish. Try it with my Sesame Ginger Tempeh Stir-Fry (page 132).

Publisher ‏ : ‎ Fair Winds Press; 1st edition (October 20, 2020)
Language ‏ : ‎ English
Paperback ‏ : ‎ 176 pages
ISBN-10 ‏ : ‎ 1592339719
ISBN-13 ‏ : ‎ 978-1592339716
Item Weight ‏ : ‎ 2.31 pounds
Dimensions ‏ : ‎ 7.5 x 0.5 x 9.25 inches
Reviewer: Linda L. Scott
Rating: 5.0 out of 5 stars
Title: Best Cookbook for FODMAP!
Review: When my GI doc first recommended FODMAP, but I couldn't get an appt with the nutritionist for over 3 months, so I went to the library and took home a bunch of FODMAP cookbooks. It was my great good fortune that this was among them. The recipes are DELICIOUS - some better than anything I've ever had in that category - beautifully seasoned, easy to prepare, not too many ingredients. The author is not only a talented science writer - good at explaining FODMAP concepts - she's a food wizard and one hell of a chef!! The cookbook includes lots of basic sauces you can build many dishes around....anyway: I bought my ow copy, am LOVING the food, and can't believe it's a 'diet'.

Reviewer: MarannB
Rating: 5.0 out of 5 stars
Title: Finally! A cookbook I can use!
Review: I have had IBS for years and I am constantly looking for easy recipes that don’t use a lot of strange ingredients. This book has wonderful recipes and I love the way it is laid out.

Reviewer: Akussman
Rating: 4.0 out of 5 stars
Title: Very helpful book, worth the buy
Review: Given it’s written by a physician who has suffered IBS herself and is a GI physician—and she bases it on research from the University of Australia on IBS and the low FODMAP diet, I knew it wasn’t quack medicine and could be trusted. It’s made a huge difference in how I feel already. I’m in the third week of this diet and felt a change within the first week. No longer am I having uncomfortable bloating, feeling full early, or nauseated.My critique of the book is the grocery list doesn’t tell us how many/much of anything to buy or when to buy everything else—so we have made multiple trips to the store. There was a recipe for salsa which asked for fresh cilantro, but the grocery list only has it listed under dried herb…so I guessed how much dried cilantro equaled 8 sprigs.The recipes are good food though, and I am really happy with cooking diverse and yummy food. I recommend buying the Fullstar Mandoline/Chopper to save time on prep. The prep time she has listed is always way shorter than what prepping actually takes.

Reviewer: Bonnie T.
Rating: 5.0 out of 5 stars
Title: This plan actually works for me.
Review: The diet plan is doable. It takes some dedication and effort, but if one invests the time it pays off, at least it did for me. I did some substuting on the meal plan but still had good results. It took time to change out my pantry with the list the author recommends but it was worth the effort and money. I made nearly all the meals, except for the vegan but I've added or substiuted with good results. After a year of dealing with unrelenting IBS issues, I'm now in remission, thanks to this diet plan and recipes. My husband enjoys the recipes from the book and has lost weight. It's been a good experience. The author is an IBS sufferer and a medical doctoral. She developed the plan based on her own experiences with the condition. She developed the recipes and tested them. So far, every one I've made is delicious. I highly recommend this book.

Reviewer: J. Truthington
Rating: 5.0 out of 5 stars
Title: Great flavorful recipes!
Review: I needed to start low FODMAP to get over a flare. I was bummed because that basically meant cutting out all gluten and a lot of dairy, as well as modifying several other things in my diet. For background, my husband is a great cook, and loves spicy food. So my standards were pretty high to start.We’ve only tried a few recipes so far, but the flavor has been great! The Asian noodles with beef were wonderful. We also had the spiced maple chicken, and it was so good. Even my husband loved them, and he doesn’t have to follow the diet! I will say it helps to have some experience cooking, and be in an area with access to the ingredients (oyster sauce, low FODMAP broth, etc). The author gives a complete shopping list, and also explains in the recipe descriptions about the quantities of items that are low FODMAP, as there are several foods that are only low FODMAP in small quantities, such as blueberries, almonds, and instant oatmeal. I would also recommend the Monash app and the Fig app if you’re trying to follow strict guidelines to help you find items in your area. Overall, I would highly recommend this cookbook!

Reviewer: Jennifer Yeung
Rating: 5.0 out of 5 stars
Title: IBS or not ... this is a great cookbook!
Review: Full disclosure: I don't have IBS ...... But I still love this recipe book! Dr. RP and I go waaaaaay back -- to her pre-FODMAP days. And let me tell you - she is a changed woman. What I love most about watching her go through this journey of hers is that she took a problem that was adversely affecting her life and not only turned it around, but also made it into a passion of hers. And now, she is helping people around the world with her low FODMAP easy foods (bars, shakes, etc.) and this amazing cook book!I have now tried several recipes from this book and they are fantastic! I work and have 2 young children so a recipe has to be easy, quick, and healthy. Bonus if the kids will eat it. This book gets it done: make ahead breakfast burritos for breakfast, peanut butter baked oatmeal squares for after school snack, broiled salmon with maple lemon glaze for dinner. Husband ate all the pumpkin pie energy bites in one sitting.So, don't wait - get this book and get your gut happy!

Reviewer: Susan Wivinus
Rating: 5.0 out of 5 stars
Title: Very good book
Review: Great book, lots of information, great recipes.

Reviewer: Ed D family
Rating: 3.0 out of 5 stars
Title: Info✔️Yet No GF,Soy,Egg,Acid,Dairy Or grain free! No shop list Help
Review: Can't use per " sensitivities" Good science. Details needed for grocery list. Lacks reintroduction ideas.pricey *Need more recipes.Needs more recipes + method + ingredient options/ substitute. Too pricey. Photos too ideal. & No CS reply for return/ refund.

Reviewer: Tyler
Rating: 5.0 out of 5 stars
Title:
Review: I cannot recommend this book by Dr. Pauls highly enough. I purchased it when my doctor recommended I try a low fodmap diet. I was feeling totally overwhelmed and didn’t know where to start, and this book helped me understand the process and provided a huge variety of delicious, easy to prepare meals.I feel so much better on the low fodmap diet and I don’t feel at all deprived, because the recipes are so good.

Reviewer: BookWorm
Rating: 4.0 out of 5 stars
Title:
Review: Good overview and I liked most of the recipes. A big flaw, to me, was the lack of advice on a systematic reintroduction programme. I think this is as important as the diet itself and needed a chapter rather than the brief paragraph given.

Reviewer: Lynn
Rating: 4.0 out of 5 stars
Title:
Review: Good recipes.

Reviewer: pauline whyte
Rating: 3.0 out of 5 stars
Title:
Review: Explained the FODMAP well but I was not keen on the recipes

Reviewer: Mary Bern
Rating: 5.0 out of 5 stars
Title:
Review: I loved the beginning of the book because it is so comprehensive in describing the IBS syndrome. I love the substitution page as that is often an issue for me. I love the clarity of the shopping list. She even has a 4 week menu plan. The pictures are beautiful The recipes are easy to make as the directions are so clear. I purchased the book and the kindle edition so I can have the recipes handy when we go to our cottage.