The Low-FODMAP Diet for Beginners: A 7-Day Plan to Beat Bloat and Soothe Your Gut with Recipes for Fast IBS Relief

There are some amazing recipes in this book that have inspired me to really level up my cooking game and to enable me to eat a low FODMAP diet, which at first glance seems impossible. How can you cook without onions or garlic? This book shows the way and it’s not filled with huge compromises like you might expect. If you’ve had gut issues and have been recommended a low FODMAP diet, this book is an absolute must-read to give you practical recipes and inspiration to make your path to gut-harmony both possible and tasty

This is a comprehensive book that explains in simple language how to use the FODMAP system to relieve IBS and food allergies. I bought 5 books on the topic and this one is the best for me, because I found over 15 recipes that I could easily make and be satisfied with. I am sick of diets that rely on herbs and spices that I would never eat, so this book is a real treasure, because it takes our favorite recipes and makes them safer to eat. I want to eat MY food without it running through me, I don't want to eat curry anything, sushi sashimi, Mexican entrees, etc. Teach me how to make MY food choices with FODMAP substitutions ... and this book does it, and so much more.

This is a pretty straight forward book designed for beginners. The recipes consist of simple, everyday foods that can be found at most markets. Since I'm vegetarian, I appreciate that there are 8 meatless meals and 12 salad and vegetable meals. I especially like the page that gives portion sizes of Dairy & Protein, Fruits, Vegetables, Grains & Starches, Pulses and Nuts and Pantry Staples. Saves me time having to look them up on my computer. I also really like there's an entire chapter that offers guidance on exactly how to reintroduce high fodmap foods. One star off (for me) because I'd like a little more spice or interest to my meals + pictures with every recipe. But on the whole, this is an excellent book for anyone looking for expert guidance on how to heal their gut.

I bought the paper back version and it is very nice. Filled with great information as well as helpful in choosing what to eat and what to leave alone.

TLDR: I would recommend this book, to expand your recipe repertoire (especially for the price) but you can't follow the recommended meal plan to the letter if you're a beginner so it's not what I thought it was and what I needed. The short version is that it has a lot of good info about IBS, FODMAPs and the overall diet and "challenging" process, but my issue is with some of the recipes in the meal plan, which is the main reason why I got this book. I needed some guidance because everything I know how to cook has FODMAP ingredients in it, and I didn't want to have to hunt for recipes and put together a meal plan that worked. The book recommends using the Monash University app to help figure out what is acceptable to eat, because they are the pioneers of the FODMAP diet. However, the book doesn't follow its own advice during the preliminary stages of starting the FODMAP diet, before the "challenge" stage. Theoretically, you're supposed to start with ONLY stuff that is definitely low FODMAP, so that you can cleanse your system out. THEN 3-4 weeks later, you challenge to see what your unique tolerance is for each of the FODMAPs. The problem is that there are several recipes in the book's week 1 starting meal plan that ask you to make something that has ingredients which (according to the Monash app) are only "green" if you have a small amount (cabbage, or unripe bananas), are borderline "yellow" (zucchini) or are actually "red" in the app (blueberries). This makes it really hard to follow the diet if you're a beginner and don't know what your sensitivities are yet and these recipes terrible choices for the beginning stages of the diet, when you're trying to figure it all out. Maybe the author can eat small amounts of blueberries, and cabbage and all that, but not everyone can, so having these in your first week of trying the diet defeats the purpose. Also, a side note, they have ridiculous amounts of food to buy in the first week and it's really expensive obscure stuff. If you're cooking for one, you will end up with tons of food (especially fresh produce that you can't freeze) that you won't be able to eat before it starts to spoil. Then there are tons of leftovers, and you end up eating the same thing for 3 meals. This is exactly what I was trying to avoid because as you may know, high quantities of the same low FODMAP food may shift it from a low to a medium or to high FODMAP if you have "too much" at once. There are also typos in the shopping list. You end up with a couple of items that you will not use and you'll get to some recipes that call for something that wasn't on the list. I really wanted to give the book 5 stars, because it's pretty good in that it has some recipes that are INCREDIBLY helpful and tasty (Fish and Chips, how to make your own ketchup, salad dressing, pesto, etc.). However, some are kind of obvious, and I didn't need a cookbook to tell me how to make (a basic salad, and grilled veggies?? are you serious?). It wasn't too expensive and I would recommend it if you're looking to expand your recipes, especially your sauces, dips, dressings and deserts because the store-bought versions usually have onion and/or garlic in them.

Great variety of recipes for Low Fodmap, quality made, and durable.

This is great for someone doing the fodmap diet, but also really wonderful for toddlers. My child is hella picky about veggies and the pumpkin pasta and the turkey meatballs (which contain zucchini) have been a huge hit. Also the miso eggplant is so good. The book also has a section outlining how to reintroduce foods after the elimination phase. I recommend mass producing a few recipes (meatballs) when starting the diet for when you realize your go to quick meal is now not allowed.

Very helpful cookbook for those of us with Sibo and on the FODMAP diet, offers easy to make practical meals and I actually learned that even though I can eat green beans that I need to limit the amount at each meal

Thanks for this great book with information and recipes that made living with IBS so much easier! Would highly recommend to anyone!

Como nutrióloga enfocada en salud digestiva no lo recomiendo; contiene recetas con alimentos altos en FODMAPs y si justo tú estás buscando ideas nuevas estas podrían inflamar a intestinos sensibles

This book is amazing, has lots of eye-opening info and delicious recipes!

This book is amazing and has changed my life! I ate healthily, exercises regularly and am of a healthy weight for my age and height - however I have battled with IBS, bloating and upset stomach for years - especially after hitting 40. My parents both had bowel cancer in the last 2 years so I decided to investigate my own eating habits and what was going on on my system. I had blood tests, colonoscopies and all normal. The doctor suggested I try a low FODMAP diet. I tried on my own googling, but with no success and didn’t know where to start. This book is brilliant! Explains all about FODMAP foods and all of the recipes are delicious and easy to make. Even my teenage sons enjoy the food. My symptoms seemed to change over night - no bloating or stomach cramps. I feel full and full of energy and no longer crave sugary treats! Highly recommend for busy people who suffer from IBS.

Tengo el SIBO y necesitaba apoyo para mantener la dieta bajo fodmap y ese libro es todo un compañero. Es fácil de leer, recetas fáciles de hacer y saben muy bien. Con ese libro no cuesta hacer dieta! Lo recomiendo 100%.