Low-Fodmap and Vegan: What to Eat When You Can't Eat Anything

by Joanne Stepaniak

FODMAPs, a broad variety of naturally occurring carbohydrates found in many plant-based foods, can wreak havoc on sensitive digestive systems, especially in people who have irritable bowel syndrome and other functional bowel disorders. Pinpointing and eliminating FODMAPs while maintaining nutritional excellence can be especially challenging for vegans, because FODMAPs are found in an extensive range of common foods and ingredients that are most popular among vegans. In this groundbreaking resource and cookbook, Jo Stepaniak lays bare not only the FODMAPs vegans with IBS need to avoid, but also the wide assortment of nutritious plant-based foods that are generally well tolerated. Easy-to-read tables and shopping lists arm readers with all the information they need to navigate the supermarket and purchase kind-to-the-gut fruits, vegetables, grains, nuts, seeds, beverages, and condiments. The 70 scrumptious low-FODMAP recipes will help readers prepare spectacular seasonings as well as mainstays for breakfast, lunch, dinner, and snacks, so they can stay healthy and satisfied while pampering their delicate digestive systems.

Genres: Cookbooks, Vegan, Nonfiction, Cooking, Diets, Health, Food

144 pages, Paperback

First published April 1, 2016

About the author

Joanne Stepaniak, M.S.Ed., is a writer, an educator, a cooking instructor, and the author of several cookbooks.

Reviews

[debbicat *made of stardust* · Rating 5 out of 5]

I had some gastro issues for about a month and ordered this book, as my nutritionist suggested I follow a low FODMAP diet til things settled down. I jumped on Amazon and looked for a book to order to assist me. I initially downloaded this on kindle and liked it well enough I wanted a copy for my kitchen to refer to. So...I did order the paperback. This was very helpful to me and made all the difference in knowing what to eat. The recipes were good and simple enough for my lifestyle. I am glad such a book is available.

[Candace · Rating 4 out of 5]

Trying to find recipes that are both low-FODMAP and vegan is a near-impossible task. I'm not actually vegan but my bf is, and since cooking and eating together is important to us, it was great to find a book that gives us solid ideas for meals. This book is worth its weight in gold even just for having a veggie stock recipe that does not include onion in it. Have made a few things out of it and all have been tasty and simple to make.

[Lisa · Rating 4 out of 5]

Recommend the lentil loaf recipe. Has saved me during this elimination phase.

[Tracy · Rating 3 out of 5]

I'm vegetarian, not vegan, but figured this would be more useful for me than a standard low FODMAP cookbook.

I found the first part useful, with red yellow green tables telling foods to completely remove, avoid and minimize, and ones that should be no problem. The suggestions about how to switch diets and figure out your personal triggers was helpful.

The recipes were disappointing, very few sounded good to me. Some were laid out as a choose-your-own style that I found overwhelming though the intention was to show how flexible the meal was.

[April · Rating 4 out of 5]

Really solid book with some good info on IBS as well as great food lists, shopping suggestion lists and really tasty looking recipes (including one for a veggie broth and some for various condiments and staples that will be nice to have). Many recipes seem to include kalamata olives though so the author is clearly a fan of them. Nicely, though, there are often a lot of "optional" ingredients and suggestions for variations.

[Gayle · Rating 5 out of 5]

I checked this book out of the library and like it so much I'm going to buy it. We've tried several recipes and enjoyed them all. I especially appreciate that most of the ingredients are easy to find. There are references on where to find less common ingredients, like peanut butter powder. I'm SO HAPPY to have more vegan FODMAP friendly recipes!

[Katie · Rating 4 out of 5]

This is a really helpful resource I will be referencing for a long time. It‘s a text-heavy book for a cookbook and my only wish is that were more images.

[Claire · Rating 4 out of 5]

I’m not a vegan but have just been put on an 8 week FODMAP by my dietitian and I’m vegetarian and didn’t have a clue what I could eat / where I could get my protein from. This was £5 on kindle and in my opinion well worth the money. I now have more of an idea of what I can and can’t eat and why and some recipe ideas to try. Only downside is it American so some of the names of the foods are different and some of them (tempeh) are almost impossible to get hold of in the UK.

[Bernadette · Rating 5 out of 5]

Jo Step animal's recipes and writings are always top notch. Though I don't follow a low-fodmap eating style, I know people who do for health reasons, obviously. This book provides a good explanation of the lifestyle, and the process of identifying and eliminating foods that may have negative digestive effects. Highly recommend, along with her previous books on veganism.

[Marc Heyvaert · Rating 5 out of 5]

Great book, not only for vegans or vegetarians but for anybody who suffers from IBS and wants to really understand all about fodmaps.

[Brooke Dierkhising · Rating 4 out of 5]

I was so happy to find this book. It took all my worries away about how to combine low FODMAPS with being vegan. Great description of FODMAPS. Great recipes.

[Angelrings · Rating 5 out of 5]

Thank you to the author!

Great info for anyone starting out and good basic recipes and food related advise. Not a lot of other information out there for vegan low FODMAPs.

[Maddie · Rating 4 out of 5]

This book is a useful resource. I found it informative, and I appreciate having advice and recipes tailored specifically towards FODMAP on a vegan diet.

[Chickpea · Rating 4 out of 5]

Very informative but all looks very complicated. Haven’t tried the recipes yet but the lack of photos for the recipe looses a point!

[Linda B · Rating 3 out of 5]

3.5 stars